How do I submit a recipe to the Healthy Lunchtime Challenge? 

Very simple—Go to this link, and follow the instructions (you can either submit a recipe online or via the mail).  Here are the important dates:

May 12 – Contest closes

Late June – Winners notified (if they follow the same process as last year, they will choose three semi-finalists from each state, who need to provide paperwork to move on to the next stage).

July or August – The two-day “Kids State Dinner” takes place in Washington DC.  Kids and their parent/guardian are flown via Delta Airlines to Washington DC and stay in the Westin (Georgetown).

I can’t wait to find out what fun surprises Mrs. Obama will set up for the kids this year.  It will be hard to top the private concert given by Big Time Rush last year!

What are some examples of recipes that won last year?

These are just a few recipes that we’ve highlighted so far on Healthy Kids Ideas Exchange and Nurture.  For the complete cookbook, see the links in the next section.

Rhode Island:  Caroline’s Broccoli & Cheese Egg White Omelet

INGREDIENTS
3 large egg whites, separated (You can save your yolks for use in a future recipe but you will not need them for this one.)
1/4 cup shredded Mozzarella Cheese
3/4 cup broccoli, cooked and chopped (You may use either fresh steamed or frozen broccoli florets.)
Note:  When choosing our ingredients we tried to use healthier alternatives: Mozzarella Cheese has less fat than American Cheese, wheat toast is better for you than white toast, and we added a side of mixed fruits and orange juice in order to tie in all of the food groups.

DIRECTIONS
1) Separate eggs, place your whites into a small bowl.
2) Preheat non-stick frying pan, lightly coated with cooking spray, over medium heat.
3) Pour egg whites into frying pan.
4) When whites are semi-solid, place cooked, chopped broccoli onto one half of the pan of whites, leaving the other side of the omelet empty.
5) Sprinkle shredded Mozzarella Cheese over broccoli.
6) Place entire frying pan under the broiler for about five minutes or until cheese is melted and egg whites are solid. Edges of the omelet will be lightly browned.
7) Remove pan from broiler and place the omelet on a serving plate, folding the omelet in half so that the empty side now covers the side with broccoli and cheese.
8) Serve with a side of wheat toast, mixed fruit and orange juice.

Vermont:  Laura’s Backyard Garden Salsa and Chicken Black Bean Tortillas

INGREDIENTS:
Salsa:
3-4 garden fresh tomatoes – med/large
3 Roma or plum tomatoes
1 medium/large red onion
1 pepper – can be orange, red, green (green or orange add color)
1 bunch of cilantro (use to taste)
1 freshly squeezed lemon or add to taste
Chop tomatoes, onion, pepper and cilantro into small chunks. Mix garden ingredients in a large bowl. Add lemon juice. Mix all and chill.

Tortillas:
Can use corn tortillas or flour tortillas depending on dietary restrictions
4-6 grilled chicken breasts – boneless and skinless – cut in strips
1-2 avocados
2 cups cooked/prepared black beans
2 cups shredded cheese combo of cheddar (Cabot Vermont sharp preferred), Jack and Mozzarella.
2-4 cups shredded lettuce (iceburg or romaine)
Kiwi
Can substitute chicken with grilled tofu. Or just bean and cheese!

DIRECTIONS:
Lay strips of chicken (pre-grilled) on the bottom of a no-stick baking pan, add a few spoons of black beans, a bit of cheese and warm in oven until cheese melts well – at 350 degrees for 15-20 minutes.  Remove from oven and scoop chicken, bean and cheese mix onto tortilla on plates. Roll/fold tortilla over filling and top with lettuce and salsa. Serve with a few slices of avocado and kiwi on the side.

Kentucky:  Myka’s Perfect Curry Chicken Wraps.

 INGREDIENTS
-2 grilled skinless boneless chicken breasts, cut into bite-size pieces
-2 stalks celery, chopped
-1 red apple, peeled and diced
-1/4 cup raisins
-1/2 cup mayonnaise
-1/4 teaspoon curry powder
Salt and pepper
2 (10-inch) whole-wheat tortillas

DIRECTIONS:
1. In a large bowl, combine the chicken, celery, apple, raisins, mayonnaise, and curry powder. Stir to combine, and season to taste with salt and pepper.

2. Divide the mixture between the tortillas, and wrap tightly around the filling from bottom to top, overlapping one end, burrito style. Cut the wraps in half to serve.

Maryland: Sizzling Tofu with Green Onions and Sugar Snap Peas

INGREDIENTS:

2 tablespoons vegetable oil
¼ pound firm tofu, cut into small cubes
1 garlic clove, minced
2 scallions, white and light green parts only, chopped
1 cup sugar snap peas, cut into thirds
½ cup cooked brown rice

DIRECTIONS:

1. In a large sauté pan on medium high heat, warm the oil. Add the tofu and cook, stirring often, until golden brown, about 15 minutes. Lower the heat to medium and add the garlic, scallions, and sugar snap peas, and cook 5 more minutes.

2. While the vegetables are cooking, warm the rice in the microwave for 1 minute on high, then serve the sizzling tofu on top.

Illinois:  Pesto Pasta

INGREDIENTS:

For the pesto:
4 cups loosely packed fresh basil
5 ounces frozen chopped spinach, defrosted and drained
5 garlic cloves, crushed
2 tablespoons olive oil
Kosher salt
Freshly ground black pepper

For the pasta:
1 pound whole-wheat rotini
2 tablespoons olive oil
1 pound ground turkey breast
½ teaspoon salt
1/2 teaspoon freshly ground black pepper
2 (14-ounce) cans low-fat, low-sodium chicken broth
½ onion, cut into small dice
½ red bell pepper, cut into small dice
3 garlic cloves, minced
¼ cup fresh basil leaves, chopped
¼ teaspoon dried red pepper flakes (optional)

For garnish:
Freshly grated Parmesan cheese

DIRECTIONS:

Make the pesto:

1. In a blender or food processor, combine the basil, spinach, garlic, and olive oil. Blend until smooth. Season to taste with salt and pepper.

Make the pasta:

1. In a large pot of boiling salted water, cook the pasta until al dente, 8 to 10 minutes. Reserve 1 cup of the pasta cooking water, then drain the pasta and return it to the pot.
2. While the pasta is boiling, cook the turkey: In a large, deep skillet over moderate heat, warm the olive oil. Add the ground turkey and cook, stirring to break up the meat, until just starting to brown, about 10 minutes. Season with salt and pepper, then transfer the meat to a plate and reserve.
3. In the same large skillet over low heat, warm 3 tablespoons of the chicken broth. Add the onions and bell pepper, and sauté, stirring occasionally, until softened, 8 to 10 minutes. Add the garlic and sauté, stirring occasionally, 5 minutes. Add the basil and the dried red pepper, and return the cooked turkey to the pan. Add the remaining chicken broth, and simmer over low heat for 10 minutes.

Add the pesto to the pasta. Stir well to combine, adding the reserved pasta cooking liquid as necessary to loosen the pesto. Add the turkey sauce to the pasta and cook over low heat, stirring to combine, until heated through. Serve hot, with freshly grated Parmesan on the side.

What are some other resources to help inspire my creativity for this year’s challenge?

• Get inspired by last year’s winning recipes (PDF)
• Find more information on MyPlate guidelines
• See more healthy recipes on the MyPlate Pinterest board
• Gather more ideas and resources from Let’s Move!
• Watch video highlights of last year’s winners, White House event, and speeches by the First Lady and the President of the United States

Good luck!  And have a great month! 

PS – Jeff, my husband, is entering with Alexander (age 10).  But we won’t tell you what our recipe is … yet!

Kathryn

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

Why do we have advertisements?

Very simple– Advertising is a type of communication (such as a flyer or commercial) that is used to persuade someone to take action–either buy a product or support an idea.  We see and hear advertisements all the time…on TV, the radio, on buildings and buses, on people’s clothes, and inside stores.  Advertisements are everywhere!  On average, we see about 50-60 ads per day.

Jingles and phrases from ads seem to embed themselves in our memories.  Who doesn’t recognize the phrase… “Their Grrrrreat!”?  Just by saying this phrase, most people will think immediately of the brand and food product Tony the Tiger is talking about.  The fact that we remember the phrase shows that this was an effective advertising campaign!

Advertising tactics or tricks

Companies utilize many tactics such as sweepstakes, endorsements by famous athletes or musicians, or free toys to attract young consumers. I tell my own kids, if you see a cartoon character on the packaging, chances are that it is a junk food;  beware!  For more examples of character tier-ins to junk foods, you can take a look at this slide show of kid-targeting licensed characters, from Sponge Bob pop-tarts to Ninja Turtle Cookies from Health Magazine.  Or if you want to view some really classic advertisements (think Captain Crunch, Cookie Crisp and Lucky Charms), take a look at this somewhat comical montage put together by the Center for Science in the Public Interest.

How we can better evaluate/decipher advertisements

Ok, so the leprechaun is cute from Lucky Charms, and who doesn’t love Shrek?  Should we buy the product they are connected to?  Since we see so many advertisements in one day, it is important to learn how to evaluate ads so you can make better choices.  When you see an advertisement, ask yourself four key questions:

Question #1: What is the ad selling?     Is it a product?  A service?  What exactly?  I know as we watched some of the ads from the Super Bowl this year, it took us a while to figure out what the segment was all about.  Sometimes we need to get past the bikinis and dancing to realize that the advertisement is trying to sell you a car.

Question #2: Who is the target audience?  Is the ad for adults?  Teenagers?  Children?  Grandparents?  Try to put yourself in the shoes of the advertisers themselves and think about who they are trying to convince to buy their product.  It can be eye opening to realize that snack food advertisers have little interest in mom/dad/caregiver (who should be the gate-keeper for food buying decisions for the household).  No, they instead are targeting the kids (via their cartoon character, prizes, or whatever)!  And they hope that the kids will whine and beg their way through the grocery store aisles to get the products they heard about on TV.

Question #3:  What is the hook?   A hook is something that advertisers use to grab your attention.  A hook might be a special coupon, a prize, a famous athlete, upbeat music, or a cartoon.  Once you identify the hook, ask yourself, if there was no hook (famous athlete, cool packaging, fun music etc.), would I still be interested in this product?

Question #4: What are they not telling me?

Advertisements can’t lie, but they don’t have to disclose the whole truth.  For example, a fruit punch beverage may have an advertisement or wrapper with images of fresh fruit.  However, if you look at the ingredient list it may not contain any (or may contain just a very small amount) of real fruit juice.  In order to know exactly what you’re getting, it is important to read the small print (such as nutrition labels or ingredient lists).

I love the comment at the end of the advertisements for sugary cereals in the video montage above saying that the sugary bowls of cereal are “PART of a healthy breakfast”…

…are they trying to say, “if you add some healthy breakfast foods” to our sugary treat, then it is a healthy breakfast?

Economics of the advertising industry

During the Super Bowl, companies pay $2 million to $3 million for every 30 second ad.  The junk food and sugary beverage industries spend over a billion dollars year on advertising.

As you might imagine, most farmers don’t make enough extra money to pay for advertising.

How “healthy foods” can fight back to get some limelight!

So, if our famers don’t have an extra billion dollars to spend on advertising, and it doesn’t make economical sense to “sell” (free) water, then do healthy foods/beverages ever have a fighting chance in the world of advertising?  Here are a few bright spots in the sometimes murky world of food and beverage advertising:

A counter attack on the snack foods industry:

A $25 million campaign was recently launched by a “A bunch of carrot farmers” (namely Bolthouse Farms and nearly 50 other carrot growers).  It set its sights on a giant, big-spending rival - junk food – and uses a lot of the same kinds of visual tactics that junk food companies utilize.

Questions to ask yourself after viewing the video/ad: 

• Were you surprised by the carrot ad?
• Is the ad effective?  Are you more interested in baby carrots?
• How do you think vegetables and fruits could be better marketed to kids?  Via better packaging?  Selling in school vending machines? Endorsed by celebrities?

Please leave a comment… I am curious if you think we can give healthy foods a fighting chance in our marketing-oriented world.

A counter attack on the sugary beverage industry:

The Center for Science in the Public Interest (CSPI), as part of their Life’s Sweeter with Fewer Sugary Drinks campaign, recently held a “grassroots” video contest called “Pour One Out” as an opportunity to spread the message about the health dangers of sugary drinks. The winner was a “rap” by a family in Nashville, TN, inspired by the Dad’s personal struggle with soda consumption, who now credits his kids for convincing him to make a lifestyle change. He now drinks at least a gallon of water each day and feels much better, physically, after making the switch.  Great job kids!

I hope you enjoyed this month’s newsletter!  Next time you view a commercial, ask yourself, do I really want this product?  And if the answer is “yes”, ask yourself… WHY?

Have a great month!

Kathryn

Resources:

-Juliette Britton, RD, Nurture, Curriculum Committee
-Baby Carrot campaign:  http://usatoday30.usatoday.com/money/industries/food/2010-08-29-baby-carrots-marketing_N.htm
-The Robert Wood Johnson Foundation.  This research review examines recent trends in food marketing to children and adolescents, as well as policy initiatives undertaken to address the contribution of marketing practices to the childhood obesity epidemic. Policy implications and future research needs are highlighted.  Read the related issue brief.

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

What’s for Dinner Across the World?

Here is a brief but fun ABC news segment called “What’s for Dinner”.  It shows the differences in food customs across China, Pakistan, Israel, Kenya, South Korea, and France.

When I talked to the kids about this news segment, we discussed the different factors that influence the types of food people eat:

- Geography: Agriculture and access to markets, clean water, and marine life all dictate the types of food available.

- Climate: A region’s diet is based on the weather—e.g., tropical regions must consume different foods as compared to cold regions.

- Economics: Different countries have different socio-economic profiles;  what people eat is often based on what people can afford.

- Religion: Some religions have special rules about food (e.g., Kosher diets and consumption of certain animal foods like pork or beef/cow, etc.)

Some of the things the kids pointed out as surprising and/or interesting as related to the customs around the world included:

-Shopping habits.  The kids got a kick out of the fact that the MEN in Pakistan do all the grocery shopping!  We see men shopping as well in the segment on Israel.

-Meal location.  The kids loved to see the segment about China where the food comes right from the farm and is eaten outside, abig contrast to Korea where most meals are eaten in restaurants (a fact most kids were surprised to learn!).

-Who’s the guest of honor.  Of course the kids loved to hear about the fact that dinners in Kenya are “all about the children”.  How fun for the kids to be served first and also to lead the blessing (which contrasted to the adults leading the blessing in the segment on Israel).

-Table manners.  Most kids love to see different ways to eat food (chopsticks in China vs. eating with the hands –right hand only!– in Pakistan).  Kids think it might be fun to sit on the floor as was shown for Pakistan.  As for the custom of twisting the torso to the side to sip alcohol (in Korea)…interesting!

We then discussed how different dinner time looks here in the United States.  As the broadcaster mentioned…TV dinners? Fast food? Are these U.S. customs good or bad for our health? Most kids agree that this is part of the “SAD” in the Standard American Diet.  I asked each child to fill out a form for their favorite recipe and also include their favorite dinner-time custom.  I compiled these into a book for the entire class to share. Use this form if you’d like to try this exercise with your own child’s class!

We agreed that it is important to understand and appreciate other cultures.  Why?  Because other cultures introduce you to new foods, help you to better understand peoples’ habits and lifestyles, and promote respect and appreciation for people that are different than you.  We are all unique and have varying preferences in not just food, but also books, music, art, and fashion.  It is important to appreciate our differences and respect others’ opinions and culture.

We concluded with a discussion of some of the types of ethnic cuisine that the kids might like to try.  Here are some ethnic-based mini-cookbooks!

Filipino
Hawaiian
Korean
Thai
Vietnamese

Thanks so much for reading!  Have a great month!

Kathryn

Resources:  Juliette Britton, RD. Nurture Curriculum Committee.  www.nurtureyourfamily.org
If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!
Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.
Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

There is nothing better in life than friends gathering over food. Sharing stories, lots of laughter…it all happened right around this amazing salad that a dear friend made for me recently.  I wanted to share this salad with you, because it is so yummy and good for you!  It is colorful and makes a great dish to serve on a special occasion…or any night!  Remind your kids that spaghetti doesn’t always have to be made with wheat (pasta)—nature makes its very own version of “pasta” in the form of delicious and fun spaghetti  squash! 
Thank you Erin!

 Ingredients:

• 1/2 cup walnuts
• 2 large spaghetti squash, halved lengthwise and seeds scraped
• 3 tablespoon apple cider wine vinegar
• 1 lemon, zest only and 1 tablespoon lemon juice
• 1/2 teaspoon dried thyme
• 1 pinch crushed red pepper
• 2 tablespoon tarragon, chopped (optional)
• 1/3 cups olive oil, plus more for drizzling
• 4 ounces feta cheese, crumbled
• 3 tablespoon parsley, chopped
• Salt and Pepper, to taste

Directions
Preheat the oven to 350°F. Spread the walnuts in a pie plate and bake for about 5 minutes, until golden brown. Transfer to a plate and let cool.

Arrange the spaghetti squash halves cut sides up on a baking sheets. Drizzle with extra-virgin olive oil and season with salt and pepper. Bake for about 50 minutes, until the squash is tender.

Let squash cool. In a small bowl, combine the vinegar, lemon zest and lemon juice, thyme, crushed red pepper and tarragon, if using. Whisk in the olive oil; season with salt and pepper.

Working over a large bowl, using a fork, scrape out the spaghetti squash, separating the strands. Pour the dressing over the squash and toss to coat. Add the feta and pine nuts; mix well.

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]]> http://www.healthykidsideas.com/erins-spaghetti-squash-salad/feed/ 0 http://www.healthykidsideas.com/february-2013-happy-heart-awareness-month/ http://www.healthykidsideas.com/february-2013-happy-heart-awareness-month/#comments Mon, 04 Feb 2013 21:17:52 +0000 Kathryn http://www.healthykidsideas.com/?p=4210 Yes, this month is the time we celebrate Valentine’s Day; but did you know it is also the official American Heart Awareness Month?  This month, I will share with you the top 10 (actually 11) heart healthy foods, thanks to the wonderful contributions of Juliette Britton, RD and her blog Wholesome Heart on Healthy Kids Ideas Exchange.  For each of the top foods, we will provide recipe links that will inspire you and get you cooking some amazing healthy meals in the kitchen.  Here are the top foods* —  stay tuned for great recipe ideas in each category:

1. Oatmeal
2. Salmon
3. Avocado
4. Olive Oil
5. Nuts
6. Berries
7. Legumes
8. Spinach
9. Flaxseed
10. Soy
11. Chocolate**

*Source:  Health Magazine “10 Best Foods for your Heart”
**Source:  Juliette (thank you Juliette for adding chocolate!)

	Healthy Heart Food #1:  Oatmeal.  Don’t miss this recipe, OMG!  Oatmeal Morning Goodness! from Juliette.  But wait, you don’t like to cook your oats?  Did you know you can simply soak your oats overnight?  See this post from Heather Sullivan’s Green and Plenty blog on Healthy Kids Ideas Exchange:  Milk Soaked Steel Cut Oats.
	Healthy Heart Food #2:  Salmon.  How are you going to choose?  There is Easy Fish Dinner, but Juliette’s Sweet and Savory Salmon is sooo good. You decide, or rotate!
	Healthy Heart Food #3:  Avocado.  The Corn Avocado and Tomato Salad from my mom’s friend Sue is absolutely delicious.  Also, Nurture’s Southwestern Salad is one of my favorite recipes of all time (thank you, Julia).
	Healthy Heart Food #4:  Olive Oil.  How about a few new ideas for home-made salad dressings, since olive oil is typically the key ingredient I reach for first when making a salad dressing.
	Healthy Heart Food #5:  Nuts.  Juliette suggests a delicious Almond Pesto, which you can then turn into an amazing Pesto Coleslaw by adding hummus and mixing into a bag of pre-packaged coleslaw.  Easy and healthy! Also, since it is “ski-season”, you can often find me with my Fruit and Nut Clusters in my pocket to fuel me throughout my active days. Another version of these includes Healthy Heart Food #11 (chocolate), and I call this Mountain Food.
	Healthy Heart Food #6:  Berries.  Here is Juliette’s recipe for a Berry Smoothie.
	Healthy Heart Food #7: Legumes.  Juliette shares a recipe for Vegan Tacos and talks about her participation in a 7-day Oprah (Vegan) Challenge. Also, for a kid-tested recipe, see Laura’s Backyard Salsa and Chicken/Black Bean Tortillas, which won the Healthy Kids Lunchtime Challenge as the top recipe from Vermont.
	Healthy Heart Food #8: Spinach.  Juliette started everyone on a roll when she posted this recipe for a spinach smoothie she called Green Machine.  I later re-created the recipe several times for my Spring Green Drink.  If it is too cold for having your spinach raw this (winter) time of year, the easy and comfort-food Spinach Dip might be a good bet.
	Healthy Heart Food #9: Flaxseed.  Try this great recipe, Community School Crunch created by Chef KB Bigelow of “KB’s” restaurant in Hailey, Idaho. Thank you KB!
	Healthy Heart Food  #10: Soy. Go looking for some non-GMO edamame and have fun with the easy Not Your Mama’s Edamame recipe from Nurture.
	Healthy Heart Food #11: Chocolate!  I loved that Juliette added this to the list; and you will absolutely enjoy coming home from a wonderful day in the cold/snow to a warm slow-cooker full of delicious Hot Chocolate.

Have fun cooking!  Thanks so much for reading!  Happy Valentine’s Day, everyone!

Kathryn

Resources:

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

---

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

 

]]> http://www.healthykidsideas.com/february-2013-happy-heart-awareness-month/feed/ 2 http://www.healthykidsideas.com/protein-pancakes/ http://www.healthykidsideas.com/protein-pancakes/#comments Tue, 15 Jan 2013 19:49:06 +0000 Kathryn http://www.healthykidsideas.com/?p=3643 My kids love these pancakes.  I hope yours do too!

Ingredients:
2 omega-3 eggs (or farm fresh eggs)
3/4 cup whole milk
1 tablespoon butter, melted
1 cup whole milk ricotta
1/2 cup whole wheat white flour
1/3 cup whole wheat flour
1 T sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon cinnamon
1 teaspoon vanilla

Mix ingredients together.  Heat a non-stick griddle and spoon batter onto griddle (2 T for small pancakes, 1/2 cup for larger ones).  Leave enough room between the pancakes so they can spread, and so you will be able to flip them.  They are done after about 1-2 minutes on each side.  Don’t overcook them!  You can decorate to make happy faces (raisins, grapes and even mini chocolate chips work well), or just arrange fruit around the pancakes in a fun way.  Enjoy!

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]]> http://www.healthykidsideas.com/protein-pancakes/feed/ 0 http://www.healthykidsideas.com/january-2013-2012-review/ http://www.healthykidsideas.com/january-2013-2012-review/#comments Wed, 02 Jan 2013 21:11:13 +0000 Kathryn http://www.healthykidsideas.com/?p=4178 Happy New Year to Healthy Kids Ideas Exchange Readers!  This month we are going to take a quick look back on the year 2012.  I’m going to share with you my top three kids health and wellness related stories.  I will tell you that picking only three highlights was the hardest part of my job this month.  A lot has been happening in the realm of children’s nutrition and wellness, and that is great news!  There are so many fantastic ambassadors of health out there working on behalf of our children, from Jamie Oliver to Alice Waters to Michelle Obama to Chef Ann Cooper and many others.  Organizations such as Healthy Schools Campaign,  Action for Healthy Kids and government movements such as Let’s Move! have all contributed significantly to the level of awareness and action being taken to make our nation healthier.  So these top three picks are simply a reflection of some of the stories/issues that may have caught my eye in particular;  I thought sharing them with you would be fun.   So stay tuned and enjoy this month’s newsletter!

Top Pick #1:  The Real Bears Take Aim at the Soda Industry

In October 2012, the Center for Science in the Public Interest launched an internet based music video called “The Real Bears” (it was later called “the video that Coca-Cola does not want you to see” by USA Today).  The video features an original –and I might say catchy and cheerful– song by Jason Mraz; yet the story line isn’t cheerful at all.  It shows the fate of a cartoon polar bear family that drinks soda day and night, urged on by TV ad campaigns showing the soda and proclaiming “Be Happy Dammit!”.  The polar bears end up with all kinds of nutritionally related diseases, depicted somewhat graphically, including diabetes, obesity, tooth decay and even erectile dysfunction.   (This is where the video creeps into the territory of, “can I show it to a child or not?”—please use caution and your own judgment here!).  In my own experience with my 9-year old, this section went “over his head”.  However, having the teeth coming out and the pants splitting the seams were things a kid could relate to.  What is really interesting about this video is that it takes a simple approach to point the finger at an industry where Coca-Cola alone spends $2 billion a year on advertising to convince Americans to buy its sugary drinks.  That sum includes not only the cost of ads, but also the enormous amounts of money that the company doles out to fast-food restaurants to sell only Coke products, to supermarkets to display Coke products, and to health and civic organizations to not criticize soft drinks.  So I was happy to see a rebuke, even if on a much smaller scale through this music video. I hope you enjoy it.  At the time of posting, there were close to 2 million views:

As I mentioned above, one of the parts that my kids and I could most easily relate to was tooth decay. In case you missed this before, we did an experiment in my third grader’s class this year (February) where we put a white, healthy dog tooth in a coca-cola/fruit juice mixture for one week. This is what it looked like after seven days. Yuck!

BEFORE	AFTER

Maybe you are ready to put that cola away –what a great New Year’s resolution for 2013!

Top Pick #2:  The Healthy Kids Lunchtime Challenge

Ok, so maybe I’m a little biased on this pick (since my daughter’s entry won, and we got to go to the White House to meet Mrs. and President Obama), but this contest was a fantastic idea to get kids in the kitchen and empowered to make their own choices for healthy lunches.  I have written about the state of school lunches in the past, notably the March 2012 “Grade Your Lunch Article” as well as the February 2009 Lunch Makeover Article.  But the Healthy Kids Lunchtime Challenge, facilitated by Epicurious, was really a marquis level event that dominated the press for weeks and even months after the event.  My favorite output from this event is a free, downloadable cookbook that will hopefully get your kids inspired to plan out and help prepare some healthy lunches.  Maybe you can even pass the cookbook along to your food service provider at your school and encourage your school to highlight a recipe and state each week.  Have fun with it!  Click here to download the Epicurious Cookbook!

.

Top Pick #3:  Finally, Good News on the Childhood Obesity Rate!

 

This news hit the press wires just as the holiday season was arriving.  A front page New York Time article announced  “Obesity in Young Is Seen as Falling in Several Cities.” As Dr. Thomas Farley, the health commissioner in New York City, reminded, “It’s been nothing but bad news for 30 years, so the fact that we have any good news is a big story.”  The article reported a 5.5 percent decline in the number of obese schoolchildren from 2007 to 2011.

You can watch a brief TV news segment, also, on the same story announcing a decline in childhood obesity rates across the nation (December 11, 2012).

This kind of news makes all of the hard work for healthier schools and a healthier environment worth it. Soda has been kicked out of many schools, and school lunch providers are hard at work revising menus. Lots of great momentum and Healthy Kids Ideas Exchange is honored to be part of it. Thanks so much for reading! Have a wonderful start to a new year.

Kathryn

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

---

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

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]]> http://www.healthykidsideas.com/january-2013-2012-review/feed/ 0 http://www.healthykidsideas.com/december-2012-debate-gmos/ http://www.healthykidsideas.com/december-2012-debate-gmos/#comments Sat, 01 Dec 2012 21:07:19 +0000 Kathryn http://www.healthykidsideas.com/?p=4093 Happy December to Healthy Kids Ideas Exchange Readers! This month we’ll discuss the issues around GMOs (Genetically Modified Organisms), something I’ve been asked to write about in the aftermath of the defeat of Proposition 37 in California (the Right to Know campaign to label GMO foods). I have tried to present a balanced view, even though you can probably imagine that I’m not a big fan of some of the bigger examples of tampering with our food chain, such as Bt corn (which turns corn into a pesticide). I’ll explain briefly what GMOs are and I’ll list the reasons why we modify organisms. I will report on some of the risks associated with GMOs, but I’ve left out any scary pictures of rats with tumors. I’ll catalog the crops that are most affected by genetic modification, and list out the foods products where these GMOs (from crops) are likely to end up. If you are really wanting to avoid GMOs, I’ll give you some strategies and tools for doing so. Enjoy this month’s newsletter!

Before I jump right in to the GMO content, I take a brief moment to help out any of those readers that are just searching for a gift that they’d like to give children and families in the Wood River Valley.  As you might know, Healthy Kids Ideas Exchange is a sister-organization to Nurture, which is in the process of accepting donations to expand its programming to improve the nutrition and health of families across the nation.  We teach content that often times overlaps with the very same messages provided as a free-service through the monthly Healthy Kids Ideas Exchange newsletter.  Our first readers of Healthy Kids, back in 2008, were actually the folks that provided the seed-funds to start Nurture in Chicago!  I have refrained from asking for donations via this newsletter since that initial drive, but we have expanding needs this year and maybe just maybe you are itching to make a donation this year.  If so, please use the “donate” button on the sidebar of Healthy Kids.  In any case, read on.  Thank you!

So, back to GMOs.  What is a genetically modified organism, anyway?   I like to keep concepts simple and visual, so here is my picture of what GMOs mean:

So we use parts of the DNA code from one organism (often viruses and bacteria) and place them into another organism (like corn or soy).  Why would we do this?

Reasons we Genetically Modify Organisms

The world population has topped 6 billion people and is predicted to double in the next 50 years. Ensuring an adequate food supply for this booming population is going to be a major challenge in the years to come. GMO foods promise to meet this need in a number of ways:

• Plants that are more drought tolerant
• Plants that are pest resistant
• Plants that are herbicide tolerant
• Plants that can kill bugs
• Plants that have higher nutritional value
• Plants that are cold tolerant
• Plants that are resistant to disease (bacteria and viruses)

Ok, so the above reasons sound pretty reasonable if we want to feed our growing population.  The question is, are GMOs safe?  Here is where I found lots of controversial advice, and I will try my best to share all sides of the story with you.  Then you will have to decide for yourselves (and your families).

Position #1:  GMOs do not have health risks

Pamela Ronald, a UC-Davis plant geneticist, phrased it last year inScientific American: “There is broad scientific consensus that genetically engineered crops currently on the market are safe to eat. After 14 years of cultivation and a cumulative total of 2 billion acres planted, no adverse health or environmental effects have resulted from commercialization of genetically engineered crops.” As Ingo Potrykus, career plant scientist, put it in a review article for the Journal of Plant Biochemistry and Biotechnology, “GE-technology has an unprecedented safety record and it is far more precise and predictable than any other “traditional” and unregulated breeding technology.” GMOs have the potential to dramatically benefit people across the world by providing balanced nutrition and enhancing production in struggling areas. As mentioned above in the reasons why we modify organisms, they have the potential to address many of the very real concerns about our current and future food supply.

Based on the growing body of scientific literature, numerous scientists and scientific organizations have come out in defense of genetic engineering technologies and against labeling initiatives like Proposition 37, including the American Association for the Advancement of Science (AAAS), the American Medical Association, theNational Academy of Sciences and the World Health Organization. The AAAS statement put it succinctly: “Legally mandating such a label can only serve to mislead and falsely alarm consumers.”

And what about the FDA? ”The agency is not aware of any information  showing that foods derived by these new methods differ from other foods in any meaningful or uniform way.” This is from their statement of Policy on May 29, 1992.

Position #2:  GMOs do have health risks

In 1999 the Lancet reported that when rats were fed genetically modified potatoes, they developed:

• Potentially pre-cancerous cell growth in the digestive tract
• Smaller brains, livers and reproductive organs
• Partial atrophy of the liver, and
• Immune system damage

GMO potatoes have since been removed from the market.  Other health risks that have been associated with GMO’s, according to the Institute for Responsible Technology, include:

• Allergens
• Toxins
• New diseases
• Nutritional problems

 

Other voices against GMO’s include that of Robyn O’Brien, author of The Unhealthy Truth, who believes that GMOs are behind the dramatic increase in food allergies.  Here is the video of her recent (2011) TedEx talk:

Kate Geagan, MS, RD also shares some interesting points in her October 2012 blog, Why GMOs are the Tipping Point of Taking Back Consumer Power.

Position #3:  It depends

My research led me to conclude that GMOs should not be put into one blanket group–not all GMOs are the same. Every plant created with genetic technology contains a different modification.  Adding Bt toxin to corn is different than adding Vitamin A to rice or vaccines to potatoes or heart-protective peptides to tomatoes.  I DO believe in labeling, but I think more education should come first.  People should know more about what’s in their food. I would have loved to see Proposition 37 pass, but perhaps a “generic GMO label” wouldn’t have told us what we really need to know: what exactly is the modification that this plant has received?  Some modifications might be just fine and other not.  And there definitely needs to be more testing done on the specific types of genetic modification.

Where are GMO’s found?

The big four crops that have been genetically modified include:

• Corn
• Soy
• Cotton and
• Canola

What does that mean for GMOs in our food chain?  Here is how GMOs find their way into the food chain:

It is estimated that GMOs find their way into 70% of our foods.  If you are eating processed foods, you are most definitely eating GMOS.   Here’s why:

How can you avoid GMOs?

Here are some simple strategies that you can use to reduce your intake of GMOs:

• Buy organic
• Buy products that are labeled non-GMO
• Avoid at-risk ingredients (processed ingredients, as mentioned above)
• Buy products listed on a Non-GMO Shopping Guide

Have a great month and a happy, healthy holiday season!

Kathryn

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Resources:

http://blogs.scientificamerican.com/science-sushi/2012/11/07/prop-37-fails-scientists-cheer/

http://www.sfgate.com/news/article/Prop-37-Genetic-food-labels-loses-4014669.php

Institute for  Responsible Technology:  http://www.responsibletechnology.org/

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty:  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart:  includes delicious recipes, time-saving tips, and nutrition tidbits.

---

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

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]]> http://www.healthykidsideas.com/december-2012-debate-gmos/feed/ 4 http://www.healthykidsideas.com/november-2012-portion-distortion/ http://www.healthykidsideas.com/november-2012-portion-distortion/#comments Mon, 12 Nov 2012 22:59:32 +0000 Kathryn http://www.healthykidsideas.com/?p=4043 This month’s Healthy Kids Ideas Exchange newsletter is going to a broader distribution to keep you informed of the monthly nutrition education lessons going on in schools across the country. I’m personally involved with Community School and the Blaine County public schools, but there is much additional programming happening through the Nurture organization. So read on to learn what children are hearing about, and tasting, in their school programs. In the month of November we celebrate the wonderful holiday of Thanksgiving. While I truly love Thanksgiving, I do often recall the feelings of incredible discomfort after our rather large family meals. It seemed that I felt the need to stack my plate (probably an oversized plate for the occasion) just because that is what people seem to do on Thanksgiving. But wait…it seems that our stacked plates and huge portions seemed to have blended into an everyday event!

This month’s newsletter will examine the difference in our portion sizes 20 years ago vs. today.  We will also learn the difference between a “serving size” and a portion size.  Finally, we will review strategies to stay balanced in this world of the “Super-size” culture.  We’ll even learn from a 12-year old boy who took on this culture personally to create his own website and book, Portion Size Me.

 

How Portion Sizes Have Changed in the Last 20 years

You guessed it—they have gotten bigger.  But you might actually need to look at the numbers, from a caloric standpoint/number of teaspoons of sugar, to really get the gist of what is going on here.  Better yet, it is helpful to understand how much physical activity is needed to offset the larger portions we are consuming.  Here is a helpful review:

When McDonalds first opened in 1955, they offered one drink size: 6.5 oz. Now their kid’s size is 12 oz and their large is 32 oz
6.5 oz Soda 65 calories 3.5 teaspoons of sugar	12 oz Soda 110 calories 7 teaspoons of sugar	32 oz Soda 310 calories 21 teaspoons of sugar
Calorie Difference = 245 Calories   If you ride a bike for 50 minutes you will burn approximately 245 calories*
* Based on a 160-pound person

 

Interesting, huh?  I was thrilled to hear about NYC’s Mayor Michael Bloomberg’s ban on the sale of large sodas and other sugary drinks at restaurants, street carts and movie theaters in the city– the first restriction of its kind in the country.   Incredible when you look at the amount of sugar in the large drinks, a staggering extra 18.5 teaspoons of EXTRA sugar between the 6.5 oz (kids size 20 years ago) vs. the 32 oz. size still sold today in other parts of the country.  (If you missed the HKIE newsletter on sugar, be sure to review that post along with the HKIE extra on sugar and teeth!).

Will New York City take on bagels?

In the last 20 years bagels have nearly doubled in size
3-inch diameter 140 Calories	6-inch diameter 350 Calories
Calorie Difference = 210 Calories   If you rake leaves for 50 minutes, you will burn approximately 210 calories.* * Based on a 160-pound person

That is a lot of leaves to rake.  Enough said.

If you are really a visual person and want to see some out-of-control pictures (gross!) of foods, here is some entertainment for you.

So what are all of us to do about this out-of-control portion issue?

Here are a few ideas:

1.       Understand the difference between a “portion size” and a “serving size”. 

A serving is a specified or standard amount, for example 1/4 cup of ice cream.	A portion is how much food or drink you eat in one sitting.

What do you think is typically larger– a serving or a portion size?  Yup, typically a portion size.

Check the Nutrition Facts label to find out how many servings are in a “bag”.

4 servings in one bag!

If you eat the entire bag, you need to multiply the nutrition information by 4!

620 calories

44 grams of fat

 

 

 

 

2.       Know that You are in Control of Your Portions.

Take inspiration from a 12 year old boy (who I recently met, by the way, at the Healthy Kids Lunchtime Challenge). After being bullied about his weight, 6^th grader Marshall Reid had a great idea to address a difficult problem:  “Mom, let’s do the opposite of ‘Super Size Me’ ” — Morgan Spurlock’s documentary about a McDonald’s-only diet for 30 days — “and be healthy for a month. I’m tired of this.”   His efforts led to a YouTube channel and the book Portion Size Me: A Kid-Driven Plan to a Healthy Family.

3.      Use Smart Strategies to Control of Your Portions.

• MyPlate and Harvard’s Healthy Plate offer great visual clues (better to use a 9”plate instead of a 12” plate).  If you are filling half your plate with fruits and veggies, you are ahead of the game!
• Share snacks with friends and family.  All foods can be enjoyed in moderation; rather than eliminating sweets or salty snacks from your diet, enjoy them in smaller portions
• Check out nutrition labels to find out how many servings are in one package – then do the math!  Don’t eat directly from the box or bag, pour servings onto a plate and put the bag away.
• Post these Portion Size Guidelines on your fridge!
• Use this bookmark to remind yourself of portion sizes!
• Think you’re size-wise? Take the portion distortion quiz!

Before I say goodbye, I wanted to report that Food Day 2012 was a huge success.   So many things are happening to make local and real food consumption a reality.  In Blaine  County, we have a new organization called 5B Local Food, a collaborative effort to enhance the local foodshed.  A foodshed is everything between where a food is produced and where a food is consumed.

5B Local Food’s website quotes Michael Pollan:
“These days this is easier said than done especially when seventeen thousand new products show up in the supermarket each year all vying for your food dollar. But most of these items don’t deserve to be called food – I call them edible food like substances. They’re highly processed concoctions designed by food scientists consisting mostly of ingredients derived from corn and soy that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted. Today much of the challenge of eating well comes down to choosing real food and avoiding these industrial novelties.”

To help support 5B Local Food, Blaine County Residents and Visitors are invited to fill out our Local Food survey.  You can fill it out between November 1^st and January 14, 2013. Thank you!

Have a great month and Happy Thanksgiving,

Kathryn

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Additional Resources:
http://kidshealth.org/parent/nutrition_center/healthy_eating/portions.html
http://teachhealthk-12.uthscsa.edu/curriculum/obesity/obesity-05c-portion.asp

If you like our website, please help others to find out about it.  If you have a blog or website, or know someone who does, please consider linking to Healthy Kids Ideas Exchange.  Invite friends to join the newsletter distribution list, add us to your Facebook and Twitter or Pin Us on Pinterest.

Don’t forget to check out the recent posts on the Delicious and Nutritious, Green and Plenty and Wholesome Heart Blogs!

Delicious and Nutritious recipes are kid tested and range from breakfast to snacks.  We occasionally include a dessert as well –which we know is probably more delicious than it is nutritious, but we feel that people need a sweet treat here and there.  We hope you are inspired by our ideas!

Green and Plenty  presents the latest in nutrition, delicious and seasonal recipes, green design and wellness tips for the reader and her family.

Wholesome Heart  includes delicious recipes, time-saving tips, and nutrition tidbits.

---

Disclaimer:

This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

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]]> http://www.healthykidsideas.com/november-2012-portion-distortion/feed/ 0 http://www.healthykidsideas.com/community-school-crunch/ http://www.healthykidsideas.com/community-school-crunch/#comments Wed, 31 Oct 2012 21:21:25 +0000 Kathryn http://www.healthykidsideas.com/?p=4026 I’d like to thank chef KB Bigelow for coming up with this fun and yummy recipe for a recent Food and Fun class in the Middle School at Community  School.  I’d also like to thank parents Katrina Harmon and Paula Viesturs for their amazing time and talents offered to teaching this lesson to about thirty 6^th graders and another ~thirty 7^th graders.  Our lesson was on food additives, and we found some labels of packaged/processed granola bars that had some pretty nasty chemicals/additives in them.   Granola is supposed to be a healthy food, right?  We learned about what those additives are, and why the Center for Science in the Public Interest has deemed them as substances “everyone should avoid”.  We then discussed strategies for avoiding these additives in our food, and enter Chef KB’s recipe–  Community School Crunch!  She took the kids to the kitchen and allowed them to create their own granola, taste it, and package it in enviro-friendly bags for snacking on later.  Here is the recipe:

 

Community School Crunch!

 

Add any of these for protein or added flavor:

 

Chocolate Chips         Peanuts                           Pumpkin Seeds

 

Dried Figs                    Chopped Pecans           Sesame Seeds

 

Chopped Walnuts      Sunflower Seeds           Cinnamon

 

In a saucepan, add the following ingredients:

 

1 ½ C. Agave Nectar (Amber Flavor)

 

½ C. Honey

 

1 ½ C. Smart Balance Omega 3s – Canola & Olive blend

 

4 T. Vanilla

 

Heat until emulsified on low for 2-3 minutes while stirring.

 

In a bowl, mix together:

 

1 container Oats – Old Fashioned (not Quick Oats)

 

½ C. Flaxseed meal

 

3 ½ C. unsweetened coconut flakes

 

1 ½ C. dried unsulfured cranberries

 

1 ½ C. dried unsulfured chopped apricots

 

Pour oil mixture on to oat mixture. Stir. Pour Crunch into baking sheets. Bake at 300 degrees. Bake for 30-40mins. Stirring every 10-15mins.

 

 Here are some fun pictures of the kids working with KB, Katrina and Paula.

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