Healthy. Happy. Simple.

Simple Steps to Help Kids Survive Allergy Season

2012-03-30T15:40:00.000-04:00

Some of Spring's most beautiful blossoms are also
the worst sinus offenders.

I was a cautious new mom; vaccinations worried me. I knew my son would OD on Advil. I tried to avoid antibiotics, and then, last March, my son started coughing. First, it was every five minutes, then every two, until finally, it was with every breath. "RAD" or "Reactive Airway Disorder" was what the urgent care doctor told us, but only because they cannot confirm asthma until children are approximately five to six years of age.Since that day, I have evolved from a cautious mom into the medication fairy. My son's bedtime routine involves a shower, brushing teeth, reading a story, an inhaler, two nasal sprays, and two medications. Granted, I write this blog from a city whose pollen count has been above 1000 for fifteen consecutive days [and counting] and who beat its previous high by over 3000 with a pollen count of over 9300, but who is counting?!?
With all of the medical miracles, I also make small changes to our daily routine to minimize seasonal allergies, so as the rest of the country follows the Sunny South into pollen season, here are a few things that might help minimize the pain of most beautiful and miserable time of year:
-Dress in layers-especially for children still napping, dress kids in an undershirt, socks, shoes, and a hat, so that when nap time comes, you can take off the top layer and minimize the pollen that ends up on their sheets.
-Remove shoes-when you enter the house, immediately take off shoes so as not to track pollen through the house

Nasal Mist, Allergy and Sinus Giant Size

-Clean and blow nose: invest in a can of saline nasal spray (no drops). Every time your kids enter the door from outside play, do 1-3 sprays in each nostril while your child leans forward; have them blow their nose gently after each spray. They may not love it, but this is step that every allergist and pediatrician I have encountered has agreed upon.
-Wash hands and face: as soon as your child comes inside, wash hands and forearms (admit it, even your prefect angel uses her forearm as a tissue) and around the mouth and nose. If they were not wearing a hat, run a damp cloth through their hair.
-Rinse off at night-if your kids have spent any sizable amount of time outside, rinse them in the shower before bed. If dry skin is a problem, they may not need to shampoo every night.
-Change pillowcases-if your child still naps, you may need to change the pillowcase every day during high pollen season. For older children, still consider changing the pillowcase every 3-4 days and the sheets at least once per week.
-Clean friends, too-doctors will tell you to remove stuffed animals, but for some, this is not an option. Instead try to minimize and frequently wash those that go outside or get held the closest.
-Keep windows and doors closed-whether in the car or house, do not invite the pollen in, also set the car AC to recirculate vs pulling from the outside.

Filtrete Allergen Reduction Filters

-Change your filters-invest in better filters for your home's AC unit and change regularly.
-Clean often-even if you do not obsess over cleaning, try to vacuum and dust regularly, but if you have an allergy sufferer in the home, do not do it while they are around.

Another way to control pollen exposure is to only venture out at certain times. Unfortunately, no one can agree on the best time. Pollen is worst on warm, dry days, but many doctors will tell you to avoid time outside in the morning. My son is best in the mornings when dew is on the plants, so follow what works best for your child, and if they show signs of irritation, take them inside.

For many, these basic steps may be enough, but if you find that your child is still suffering, consult your pediatrician about an antihistamine, many of which are available without a prescription, or other options that may help your child feel better through pollen season.

An Easy Way to Help Kids Like Their Veggies

2012-03-15T15:25:00.000-04:00

We all want our children to love healthy food, but getting them to that yummy ah-ha moment can be a challenge, so if you are struggling to get your child to eat veggies, try compromising. Instead of tossing a salad on their plate, try mixing it in a food from our favorite national food group: starches.

You are not seeking to disguise the healthy foods, so do not mince your vegetables until they are unrecognizable, nor are you seeking to make the starch the star of the meal (it should comprise about 30% of the food in the bowl); you are merely re-introducing a healthy food through a familiar and comfortable food, just as you did when first introducing solids.

Some great grains to try are Cream of Wheat, which comes in a whole grain version in serving-size envelopes, oatmeal (if your kids to not like the texture, then toss it in your handy chopper for a minute), or the Southern classic, grits, which are nothing more than broken grains of corn. All of the above come in instant varieties or they can be made ahead. Regardless of when you prepare them, try seasoning them a little minced garlic and cheese, so as to create a savory dish.

Then, when you go to make your salad, start by heating their starch, and as you cut your carrots, onions, peppers, avocado, spinach, cabbage, chicken, or whatever else you are enjoying in your bowl, toss a serving into their bowl. Then stir both salads and drizzle with dressing. Everyone is eating the same meal and your child is getting exposed to your household's favorite veggies, but on familiar terms. You can try this with any meal from asparagus and chicken to shrimp and green beans.

As always, remember to serve with a neutral face and be matter of fact. There is no need for a hard sell; you have prepared a flavorful and colorful meal that you know that you will enjoy, so why should your child be any different?

Need an instant meal that delivers raw veggies, protein, whole grains, and great flavor with only a microwave and a bowl? Try a variation of the above idea:

Add one package of plain oatmeal to a bowl and prepare with water or low fat milk, a sprinkle of cheese, and black beans. Microwave per directions on the package. Once cooked, shred fresh spinach into the bowl. Top with your favorite salsa, avocado, fresh tomato or low-fat Greek yogurt. Mix thoroughly.

My daughter actually makes this in her dorm room when she needs a fresh, dining-hall-free meal, so you know that it is easy and quick!

10 Healthiest Foods for Your Heart in 10 Days: Day 8

2012-03-07T15:21:00.000-05:00

Popeye kept it simple and loved his spinach, but a long-term study of the Physicians' Health Study found that men who ate 2.5 servings of vegetables each day cut their risk of heart disease by 25% and each additional serving reduced the risk by 17%. Another 2011 study found that a diet rich in raw fruits and vegetables could actually reduce the risk of those genetically predisposed to heart disease to a level comparable to those without the gene variant, which is empowering news for those with a family history of heart disease.

Spinach is one of the most nutrient-dense foods you can consume, yet one cup of this Super Food only contains 40 calories; it is also one of only a few vegetables where canned or frozen is not an option. School cafeterias ruined this bright green leaf with its mild taste for most of us by pouring it out of the can, where it acquires an acidic and bold flavor, not to mention loses all appealing texture, so if second grade was the last time that you looked at spinach, try a salad made of vibrant organic (it's #5 on the Dirty Dozen) spinach leaves or tuck them into your favorite sandwich.

Fresh spinach is also a great vegetable for kids due to its mild flavor. Pile it on a whole-wheat grilled cheese along with tomato and allow it to wilt slightly for a colorful sandwich treat. It is also great mixed into omelets, but my favorite place to use it is in fruit smoothies. It gives smoothies an additional burst of vitamins and minerals, but kids will enjoy seeing one more color in with raspberry red or mango yellow.

If you give fresh spinach a try and do not find it to your liking, the Cleveland Clinic, which US News and World Report ranked as the top hospital in the United States for cardiology and heart surgery, created a list of their Top Heart-Health Vegetables, which begins with asparagus that much like spinach, is loaded with folate, fiber, and potassium. My family is obsessed with asparagus, which can be prepped for baking in under three minutes. Next on the list is bell pepper, which can be used for salads, sautés, and snacks, and can be cut and bagged on the weekend to save prep-time and add a flavorful and healthy kick to week-night dinners.

Broccoli appears on the list, thanks to its Vitamin C, K, folate and fiber, and it is another vegetable that is best fresh vs frozen. I also prefer organic broccoli, even though it is not one of the Dirty Dozen. If you have a family member that is convinced that they do not like broccoli, try steaming it only until its green brightens, and not allowing it to pale, which is when it becomes far too mushy for little hands to hold, which is the fun way to eat broccoli. Next on the list, carrots, get their color from carotenoids, which also work as a powerful anti-oxidant. Try dipping them in hummus for a snack or using your peeler to produce long, thin strips for salads, but due to their sweet taste, you can also use them for baking with very moist outcomes.

Onion and garlic are the beginnings of the best meals and may help lower cholesterol. Fresh garlic has a sweeter flavor than bottled, but if its prep-time will prevent you from cooking with it, use the bottle, but do not miss out on garlic's flavor and benefits. You may also find that with these two veggies in your pot, you use less salt, as frequently people salt to add flavor to bland dishes, which is impossible with garlic and onion. (If you feel bold and have no plans to leave the house, try my favorite dish which is a celebration of garlic.)

Try heirloom tomatoes for variety in
shape and color.

Potatoes and sweet potatoes (see our simple sweet potato fry recipe) made Cleveland Clinic's list, but they should be consumed with the skin on for maximum benefit. Tomatoes are also heart-healthy, thanks to lycopene, which is an antioxidant found in cooked tomato products, but if you want maximize the antioxidants, choose organic tomatoes. Tomatoes are an easy heart-healthy food to consume regularly, whether raw on a salad, sandwich, rice dish, your favorite pizza, or as the base of your pasta sauce, but if you are starting with canned tomatoes, make sure that they are low in sodium, so that the cardiovascular benefits are not lost in a sea of salt.

Rounding out the list are two varieties of winter squash, butternut and acorn. With their richly hued meat, these squash with their sweet flavor make any dish come to life, and are a favorite for children, whether in the classic baked acorn squash or in butternut squash enchiladas, a flavorful recipe, loaded with heart-healthy vegetables.

Butternut Squash Enchiladas

(serves 4)

1 butternut squash
5 cloves fresh garlic
1 medium onion
1T EVOO
3/4c fresh mushrooms
1 can low-sodium black beans
1/2 bag organic spinach
Cumin
Salt and Pepper
Your favorite tortilla shell
Shredded cheddar cheese
Plain low-fat Greek yogurt
2 medium tomatoes

Try slicing your squash,
stacking about 3 slices, shaving
off the peel and then cubing.

Chop onions and garlic and sauté in olive oil until they smell irresistible. Add cubed squash and chopped mushrooms, sprinkle with kosher salt and pepper, 2 generous pinches of cumin and continue cooking until squash softens. Wash and drain beans and add to mixture. Chop spinach and allow to cook just until wilted.

Open your tortilla shell (sundried tomato is our favorite) and sprinkle with a thin layer of cheese. Place serving of squash mixture on top and roll or fold. Place in a lined baking dish and bake at 400 until cheese has melted. Top with fresh diced tomatoes and Greek yogurt.

10 Healthiest Foods for Your Heart in 10 Days: Day 7

2012-03-01T19:57:00.000-05:00

"Beans, beans, they're good for your heart...." No, really! They and other legumes, may even be great for your heart as they can help to lower cholesterol and blood pressure and may help with weight loss, if consumed as a part of a healthy diet.

Legumes are basically defined as a simple dry fruit that develops from what most people call pods. Legumes include everything from chickpeas, edamame, lentils, and soy nuts to lima beans. Beans are merely a type of legume, but beans can refer to either the seed of the bean plant, or if picked while young and tender, the pod itself, such as "green beans."

Legumes are a good source of protein, and thus make a great substitute for meat, which contains more calories, total fat and saturated fat. And though legumes may not contain as much protein as meat (one serving or three ounces of meat, fish or poultry contains 21 grams vs 1 cup of beans, which contains 14), women age 19-70 only need 46 grams of protein each day and men of the same age 56 grams. And as, according to a National Health and Nutrition Examination Survey from 2007-2008, the typical American diet helps males take in 101.9 grams per day and 70.1 grams for females, the average American diet is not hurting for protein.

Beans are also full of soluble fiber, which slows digestion and inhibits the absorption of cholesterol, but fiber may cause gas in some people. To avoid the socially awkward side-effects of beans, increase the fiber in your diet slowly. The Mayo Clinic also offers a "gas-free soak" for beans, which calls for placing one pound of beans in 10+ cups of boiling water for 2-3 minutes, covering the beans and allowing them to sit overnight.

Legumes make a cheap and filling meal, but if remembering to soak them overnight is too much, then reach for canned or frozen, but make sure to thoroughly rinse and drain canned foods, as they are often swimming in a salt bath, which will cancel their positive effects on the heart.

We have eliminated the gas issue and understand the health of legumes, so now it is time to learn how to enjoy them. The classic bean dish is chili, and as it can be made with kidney beans, which the Cleveland Clinic named as one of the top beans for your heart, along with black beans, black-eyed peas, and lentils, enjoy our vegetable chili recipe, which contains no meat and plenty of flavor to keep your heart and taste-buds happy. Another versatile dish is black bean salsa, which can be served over lean pork, chicken or fish or as a healthy snack or appetizer. Need something in a hurry? Find a low sodium lentil soup for lunch or take your favorite mac and cheese and turn it into a meal with fresh spinach and black beans thrown in, but my favorite use for black beans is in our family's favorite Sweet Potato Enchiladas (see below).
Bottom line: Beans can go anywhere from omelettes to salads and soups, and larger beans even make a great snack, so try substituting beans for meat at least one day per week, but challenge yourself to find a way to incorporate them into your diet at least that often. You will see a difference in your wallet, waistline, and your heart health!

Sweet Potato Enchiladas

6 medium sweet potatoes (will serve 6)

4 cloves of garlic

Medium onion

12oz. low fat cream cheese

1 can of black beans (more may be used)

½ lime (juiced)

Pinch of Cumin (more to taste)

Cilantro (to taste)

Black Pepper

Salt (optional)

Cayenne Pepper

Soft shells

Cheddar Cheese

Tomatoes

Enchilada Sauce

Preheat oven to 400C. Clean potatoes and place in boiling water with skins on. Mince garlic and onion and place in large bowl with cream cheese, lime juice, cumin, cilantro, black pepper, cayenne, and salt. Once soft, drain water from potatoes, soak in cold water, and peal once cool. Add potatoes to above bowl and mix with a hand mixer until smooth. Gently stir in beans.

Place shells in oven safe container. Coat with thin layer of cheddar cheese and place in oven to melt. Remove from oven, fill with potato mix, fold and secure with a toothpick. Drizzle enchilada sauce and bake until shells are crisp. Top with tomatoes , additional enchilada sauce and serve.

10 Healthiest Foods for Your Heart in 10 Days: Day 6

2012-02-27T14:52:00.000-05:00

Berries, some of the most flavorful and colorful foods imaginable,are also great for your heart. But the news gets better; whether you prefer strawberry, blackberry, blueberry, or raspberry, the greatest benefit seems to come from eating a variety of berries, so fill your bowl with the deepest and lushest hues and textures of the summer season and savor for your health.

Berries are a great source of dietary fiber, which is found exclusively in plant foods. Fiber is not broken down by the human body and soluble fiber, actually works by slowing the emptying of the stomach, which helps with weight control by making you feel full. It also reduces LDL (bad cholesterol) by interfering with the absorption of cholesterol from your diet, and increasing your intake of soluble fiber by 5-10 grams per day may reduce LDL by up the 5% (women under 50 need 25g per day and men, 38g (Mayo Clinic)). Though soluble and insoluble fiber are both a good-for-you part of foods, and the best way to insure an adequate supply of both is to eat a varied diet full of fruits and vegetables, oatmeal is one of the greatest sources of heart-healthy soluble fiber, and with blueberries and strawberries being high on the list, choosing oatmeal sweetened by your favorite fresh berries may be the simplest and heart-healthiest way to kick off your day.

The US Department of Agriculture found that blueberries, specifically, have a compound in them called pterostilbene, which has the ability to fight bad cholesterol much as the antioxidant found in grapes that led to the reports of red wine being good for the heart. In fact, pterostilbene, as found in certain blueberries, was found to be more effective at lowering bad cholesterol than that found in grapes and may even help raise good cholesterol levels.

As for raspberries, they possess a compound called anthocyanin that not only gives the fruit its rich red color but also helped reduce the risk of heart disease and inflammation, according to the "Journal of Nutrition." Currently, research is being focused on inflammation and its role in heart disease, but doctors from the American Heart Association contend that just as our white blood cells attack a splinter, which cause the area around it to become red and swollen, our arteries react to injuries to the heart, such as smoking or high cholesterol, causing fatty deposits that narrow the artery and restrict blood flow.

All of the science on berries does not matter as much as the fact that they are delicious and wonderfully simple to add to your diet, as they are low in calories, high in taste, and quite filling, but they can be expensive, especially as strawberries and blueberries appear on the "Dirty Dozen," which is the list of foods most contaminated with pesticides. To buy organic and save money, consider buying frozen, especially during off-seasons, and look to a store brand, such as Whole Foods' 365. If you are not buying organic frozen berries, read the label to insure that sugar has not been added to the fruit. Frozen berries are perfect for smoothies, mixed in yogurt, cooked in oatmeal, and for baking, though my three-year-old would eat an entire bag of frozen raspberries with his bare hands if given the chance.

If you want fresh berries, consider a local farmers market or follow your favorite grocer on Facebook, where many companies will advertise sales. Another options is to grow your own. Not only is planting and caring for the plant a learning experience for children, but it can save you considerable money. Often research on blueberry plants will reveal that they will take three years to bear fruit, and no child can wait that long (and, honestly, I will kill a fragile, new plant), but mature blueberry bushes can cost as little as $20-30, and though you have to buy two so that they can cross-pollinate, you should recover your investment in about two years. Think you do not have room? Some experts recommend growing blueberries in pots as it allows for better control of the soil.

Once you buy your berries, the ways to enjoy them are only limited by the imagination. Add blackberries to an apple crisp. Combine with your favorite yogurt and granola for filling breakfast or lunch. Go wild with your smoothie and popsicle recipes. Add berries to pancakes, on top of waffles, in your salad, on your cereal, or in your muffins, or just pop open a container, wash, and enjoy them simply as they are. You can even use them to cut calories without ever feeling the sacrifice; try replace your favorite after-dinner treat with fresh berries for one week. Being low in calories but high in taste, your mouth and mind will think it is a sweet treat but your waistline will relish the low-calorie truth.

10 Healthiest Foods for Your Heart in 10 Days: Day 5

2012-02-22T20:35:00.000-05:00

Are we all going nuts? There is nothing better than discovering a simple and delicious snack that may improve your health. No steps to follow or time consumed, just a filling food and the good feeling that comes from taking care of your body. But if nuts are heart healthy and a good-for-you, simple snack then why are they labeled as fatty and banned from schools?

Nuts are full of fat, but much like salmon or olive oil, two other heart-healthy foods, nuts are filled with unsaturated fats, which lower bad cholesterol levels. They are also one of the greatest plant-based sources of omega-3 fatty acids, which can actually prevent dangerous heart rhythms that can lead to heart attacks. Nuts only become fattening, and even bad for your heart, when coated in salt and sugar and eaten in excess, thus for maximum benefit, nuts should be consumed plain.
Nuts also help reduce the risk of developing blood clots, but they contain two substances that help keep arteries in top shape. The first substance is Vitamin E, which prevents the development of plaque in arteries, which can slow or even stop blood flow to the heart. The second is l-arginine, which helps keep artery walls flexible and less prone to clots.

But all nuts are not created equal. Walnuts contain high amounts of omega-3 fatty acids, but almonds, macadamia nuts, hazelnuts, pistachios and pecans are also heart healthy. Because they are high in calories, too many may equal caloric overload, so the Food and Drug Administration recommends limiting servings to approximately a handful, and to receive the full heart-healthy benefits, that handful should replace another protein, such as eggs, meat, or dairy, all of which are animal-based proteins and contain saturated fat. As it can be hard to keep track of what you have consumed while standing over a giant bag mindlessly munching, a great way to ensure that you get the health benefits without damaging your waistline is to place serving-sizes of nuts into baggies. Having this convenient snack at the ready may encourage healthier snacking by preventing a run on the vending machine at work or school. Also, as nuts are high in fiber, they will keep you full, which may prevent gorging on a later meal.

So with all of the health benefits why do nuts have a bad rap? More than 3 million people in the United States are allergic to peanuts, tree nuts, or both, and peanuts, which are actually not a nut, but a legume, cause 50-62% of food-related anaphylaxis deaths in the United States, with tree nuts, such as walnut, almond, hazelnut, pistachio, and Brazil nuts causing 15-30%. Thus not only are many people allergic to the heart-healthy nuts mentioned above, but the potential reaction to them is severe and even life threatening, and peanut allergies are becoming more common, with cases nearly doubling in children from 1997-2002. For further information on peanut allergies and introducing peanuts to children, please see "When to Introduce Peanuts to Kids."

Interesting nut facts:
The cashew is in the same family as mango and pistachio. Research has shown a link between a cashew allergy and a severe reaction to poison ivy.
Almond is in the plum family with apricot, cherry, nectarine, peach, and plum yet is considered a tree nut by most allergists.
The pecan is in the walnut family.
Coconut is in the palm family, and doesn’t cross react with tree nuts, but it has been deemed a tree nut by the FDA for labeling.

10 Healthiest Foods for Your Heart in 10 Days: Day 4

2012-02-21T21:14:00.000-05:00

My father knows how to barbeque. Forget the gas grill; he is old school charcoal in the Weber, and my mom's mother was so impressed with his skills that she passed down her famous basting sauce not to her two sons but her son-in-law. Until this weekend, this recipe started with melting two sticks of butter, but Saturday, olive oil hit the pan to the rave reviews of our unsuspecting diners.

With the story above and other situations where olive oil is elected over butter, one has to question whether the greater gain to heart health came from losing the butter or gaining the olive oil. Research has pointed to olive oil itself not being responsible for lowering LDL (bad cholesterol), as much as the removal of butter or other animal-based fats, which are high in cholesterol and saturated fat. In contrast, olive oil, which is plant based, contains monounsaturated fatty acids, which though considered a healthy dietary fat, is still high in calories, so to benefit from olive oil it must be used in limited quantities (about two tablespoons per day) and as a replacement for other fats, not as an addition to them.

Frequently, one hears of "extra virgin" olive oil, which is the highest quality of olive oil and comes from the first pressing of the olive within a day of harvest. Extra virgin olive oil (EVOO) may have the greatest health benefits, as it has greater anti-inflammatory properties than oil from subsequent presses, which may work to lower inflammatory markers in the blood, which when chronically raised may contribute to the development of heart disease.
Adding olive oil to your diet is less about new ideas and recipes as it is a call to review your diet and find opportunities for substitution. Sautéing? Start with olive oil. Like bread with butter with dinner? Drizzle whole wheat bread with olive oil and herbs and then toast. Baking vegetables? Substitute olive oil for butter and see if your family notices. Making a salad dressing? Use olive oil, but only use about 30-40% of the called-for amount. Topping your baked potato? Use nothing! Most loaded potatoes have plenty of fat between cheese and Greek yogurt (no sour cream here!), so skip butter and olive oil.
If you are looking for a good-for-your food that incorporates olive oil, if not celebrates it, seek out hummus. There are many great brands and finding a favorite is a matter of taste, as it can range from mild, which may appeal to children, to bold. If you live in Atlanta, Mediterranean Grill has my favorite hummus, but children prefer the mild hummus found on the hummus sandwich at Falafel King. I also recently discovered Whole Foods' Zesty Garlic Hummus, which my son and I both loved on a whole wheat bagel with slices of cucumber.
If you feel really bold [and have no social engagements], try my favorite Dragon Breath Pasta, which is flavored only by the perfect, two tablespoon serving of garlic, a huge serving of raw garlic, and a pinch of basil.

Always remember that fresh olive oil has a better taste and more health benefits, so before purchasing a quality olive oil, check for a date on the package, which should be no older than one year, and store all olive oils in a cool, dark place. Use olive oil within six months of opening, but, if properly stored, it can last for up to a year. Want more information on storing olive oil? Check out this article.

10 Healthiest Foods for Your Heart in 10 Days: Day 3

2012-02-17T15:37:00.000-05:00

Avocado not only helps lower LDL (bad cholesterol) but can actually raise HDL, which is the cholesterol that helps fight heart disease. Avocados are packed with monosaturated fat, which studies have found to aid the body in the absorption of carotenoids, which are plant pigments that work as antioxidants. Carotenoids can be taken as a supplement, but it is easier for the body to use it as ingested from naturally occurring sources, such as fruits and vegetables. Specifically, avocados help with the absorption of beta-carotene, which may prevent arteries from hardening.

The best news yet is that you need no other reason to consume avocado than its taste and texture, so health benefits are just an added bonus with this rich and creamy treat. In fact, avocados are currently my favorite food, and I buy them in bulk because this family of three uses one per day because they make most any dish come to life.

Many people are intimidated by these odd-looking fruits that can look like giant shriveled raisins, but there is no need. Avocados are ripe when they give slightly to pressure, so if they are hard like an apple they are not ready, but when they give, much like a perfectly ripened peach, they are ready to be eaten. If you buy avocados that are still hard, simply leave them on the counter for a few days until they ripen or to ripen them more quickly, close them in a brown paper bag.

To cut an avocado, simply hold it length-wise in the palm of your hand. Take a sharp knife and with the length of the blade running down the center of the avocado, plunge through the leathery skin and meat, until you contact the hard seed. Next, simply turn the avocado in your hand, making an incision all the way around the avocado. Once cut, gently twist the two halves apart. The seed will remain in one side, and to get it out, plunge the knife blade into it and twist; the seed will come out attached to your knife.

For my three year-old, avocado was his second food as an infant (visit our month-by-month guide on introducing solid foods) and his favorite way to eat them two-and-a-half years later is just as basic; I simply cut an avocado in half, and, using the tip of a knife, cut the meat through to the skin in one direction, then score perpendicular to the first, to create bite-sized chunks, which he eats from the skin with a spoon.

Cutting the avocado in the skin in one direction to form long slices is a mess-free way to cut avocado for a sandwich, quesadilla, or burger, while adding the second, perpendicular cut is perfect for salads, chili, and rice dishes (see recipe or try it over your favorite Zatarain's meal) , or to prep for guacamole (see recipe). You can also try avocado in a smoothie or in countless other recipes, but I prefer to use it simply so as to allow its mild flavor to shine.

Avocado will brown, much like it's relative the banana, when exposed to air, which is another great reason to cut the avocado in its skin, as it naturally protects any unused portion from exposure. So, once you have used all that you need for one meal, simply cover what is left and refrigerate. The brown meat will not harm, but as it may not be appetizing, you can also scrape it away to reveal lush green meat below.

10 Healthiest Foods for Your Heart in 10 Days: Day 2

2012-02-16T15:42:00.000-05:00

Salmon
If you are a parent, salmon is a literal lifesaver; on the practical front, kids love it because it is colorful with just enough taste to make them happy without tasting overly fishy, but eating 3.5 ounces twice per week of this omega-3 packed food can also reduce your blood pressure and your risk of dying from a heart attack by up to one-third.

Salmon is a great protein source and can be prepared in a variety of ways, but before you can cook it, you have to know what to buy. First, only buy wild salmon, never farm-raised, which contains more pesticides and insecticides, but you can find wild salmon in a can, with Costco's Kirkland brand being a great option. When purchasing fresh salmon, avoid pieces with discoloration, darkening, or drying on the edges. If the cut has flesh present, it should be shiny and no milk-colored slime should be present. Finally, fish should never stink. Take fresh fish home on ice or in a cooler, and store it in the coldest part of your refrigerator, where it may stay for up to twenty-four hours. If you do not intend to cook it immediately, freeze it, but in groupings only large enough to provide a single meal, as fish should not be thawed and re-frozen. If fresh fish is not an option, elect vacuum-packed, individually frozen pieces of fish, with the phrase "once frozen" on the label. Much like fresh fish, only thaw what you need for a single meal, as it cannot be re-frozen.
Wild Pacific salmon comes in five varieties, with the two most common being King and Sockeye. Sockeye has a slightly richer taste than King but both are tender and moist. Coho is also common, but has a milder taste and is not as moist as the other two. I, personally, love the King or Sockeye and am not a fan of the Coho, because I like a more robust salmon flavor and large flakes, but experiment to find your favorite.
Salmon is much like a lot of things in life, in that if you spend a little extra on it, you get a better fish and taste, but fish can be expensive, so shop around to find a place that stocks fresh fish at a reasonable price. If you live in an area with a fish or farmer's market, such as the DeKalb Farmers Market in Atlanta, you have a great source, but Whole Foods runs specials multiple times per year on salmon that makes their prices comparable to a farmer's market, and when they do, stock up your freezer!

To get two servings per week of salmon, you will need a variety of ways to use it, but salmon's mild taste makes it very versatile. Below is a run-down of great salmon recipes, so experiment and find what you enjoy:
Omelet: use flakes of salmon from last night's dinner in your omelets or simply mix it in with your scrambled eggs to create a filling breakfast. Serve it on a piece of whole wheat toast, which you could lightly spread with low-fat cream cheese, and sprinkle with a pinch of dill.

Salmon Salad (see recipe) uses canned wild salmon to create a flavorful and healthy salad that offers both twang and sweetness. It can be eaten plain or served with fresh sliced tomato on a piece of toasted whole wheat bread for a filling lunch.

Patty: fast, easy and kids love these. Mix 1/2-3/4 of a cup of canned or fresh salmon per patty, ready-made (or make your own) whole wheat breadcrumbs, yellow mustard (to taste and consistency), 3T fresh, finely chopped onion and 2T red pepper per patty. This recipe varies by the moisture in your fish and your love of mustard, though I generally use 1T+ per patty. I would suggest mixing all other ingredients and then add just enough bread crumbs to hold it all together. Make patties and cook on a skillet until cooked through. Serve with slices of fresh tomato or if you want to go gourmet, serve with a vinegar based slaw for a crunch and twang against the rich salmon that will make your mouth sing.

Salmon Steaks: fire up the grill and barbeque these thick pieces of meat. This cut is filled with bones, but the extra work is well-worth it for the moist and flavorful meat that comes from this cut. Try brining first in salt, brown sugar, and fresh minced garlic for extra moisture and then lightly sprinkle with brown sugar once on the grill. Grill until fish flakes easily, though times will vary by grill.

Fillet: nothing is simpler or faster than preparing a salmon fillet (see recipe), but you can also smoke one for a treat that goes beautifully over a fresh salad with sautéed asparagus. My other favorite place to flake a salmon fillet is over a homemade pizza.

Finally, if you are looking for simple, fast meals that kids will love, try our Two Minute rice meal or, my son's favorite couscous topped with canned wild salmon.

10 Healthiest Foods for Your Heart in 10 Days: Day 1

2012-02-15T16:27:00.000-05:00

CNN shared "10 best foods for your heart," and for ten days, we will take those foods and make them irresistible:

Oatmeal prepared with frozen raspberries
and banana for guilt-free sweetness and
extra fiber to keep you full.

Oatmeal
Oatmeal has been proven to help lower cholesterol. It is filled with omega-3 fatty acids (i.e. the heart healthy fat), folate and potassium, but with no salt and one gram of sugar, it is an easy way to take control of two items that most Americans abuse vs surrendering to the 16 grams of sugar pre-loaded onto your Oatmeal Crisp cereal. A serving of oatmeal also delivers 15-20% of your daily dietary fiber, and will go a long way toward keeping you full, but how do you make delicious?

First, find a brand you love. Quaker makes a great oatmeal, but my favorite is Bob's Red Mill, especially for those following a special diet. Bob's oatmeals, ranging from Gluten Free to quick-cooking organic can be purchased through their website or added to your next Amazon purchase.

I like to prepare my oatmeal with 1% milk for a creamier taste, cinnamon, and 1/2 teaspoon of Sugar in the Raw (one teaspoon=4 grams of sugar), and then top it with anything from cran-raisins or bananas to frozen raspberries, peaches, blackberries, or apple, but my husband loves nuts on his for both protein and taste. Choose your favorite fruits or mix it up every morning, but simply toss it all in a bowl and with your oats and microwave per your oatmeal's instructions. The trick to making your oatmeal worthy of getting out of bed is to get a childish delight in mixing it up, as it gets the juices of the berries flowing and chunks of fruit in every bite. In our house, this is called "even distribution," but whatever you call it, it takes a bland bowl of oatmeal and turns it into speckled, brightly colored bowl of whole grain oats, fresh fruit, and purely delicious health. Is there a better way to start your day?

If you do not like the sweetness of fruit to start off your day or need a quick lunch or dinner, mix your oatmeal with fresh spinach, black beans, low-fat plain Greek yogurt, and tomatoes or salsa for a savory and heart-healthy protein-packed meal.

It's All About Heart

2012-02-14T15:54:00.000-05:00

My mom at sunrise on Mt LeConte
two years before her stroke.

Cardiovascular disease is the leading cause of death in the United States; more than 2200 Americans die of heart disease each day and stroke accounts for 1 in 18 deaths. These numbers carelessly wash through your mind until your sister, father, or best friend makes them personal.  In May of 1997, it was my fifty-year-old mother who became my face for cardiovascular disease with a massive right-brain stroke. Though her stroke was caused by a virus that weakened her heart, the National Stroke Association estimates that up to 80% of cases of heart disease and stroke are preventable.

The Center for Disease Control recommends the following four ways to greatly reduce your chances of suffering a heart attack or stroke:

Do not use tobacco: no matter how long or how much you have smoked, it is never too late to stop. Within a single year of being tobacco free, your risk of developing heart disease drops dramatically. As a parent, ending your reliance on tobacco is twice as important, as not only does it increase the chances that you will be there as your children grow up, but it also saves their heart and lungs from your second-hand smoke.

Be physically active: People who lead an active lifestyle are 45% less likely to develop heart disease than those who are sedentary. The CDC recommends 150 minutes of moderate-intensity exercise per week, which is as few as thirty minutes per day, five days per week. If you find something that you love to do, your time will fly, but you will never find it sitting on the couch. Ask a co-worker and walk after work, try free passes at gyms until you find one that offers a variety of classes you enjoy, or call a running shoe store and ask for names of local walking or running groups. An awesome group that is getting women moving all over the nation is Black Girls Run; check out their website to find a group near you.
Being physically active will help control your weight, especially if combined with a healthy diet, but it also reduces your chances of developing high blood pressure, high cholesterol and diabetes. The best long and short-term benefit of exercise is that it reduces stress and simply makes you feel good. The best news is that if you do not have thirty consecutive minutes each day to exercise, three, ten minute mini-workouts are just as beneficial. An added bonus is that if you are a parent, your activity sets a powerful example for your children about the need to care for thier bodies.

Maintain a healthy weight: a study presented last week at a conference for the American Stroke Association reported a 51% increase in strokes among men ages fifteen through thirty-four, a 17% increase among women in the same age range, and a 30% increase in strokes for boys and girls ages five to fourteen. Though urging caution in the interpretation of the data, some researchers attribute this increase to the growing obesity epidemic in the United States, as being over-weight is a major risk factor for stroke.
With close to one-third of children aged 2-19 being over-weight or obese and over one-third of adults being obese, the United States is battling a serious health problem that stems in part from over-eating, choosing the wrong foods and an increasingly sedentary lifestyle, but the good news is that even taking off a few pounds can improve cardiovascular health.

Make healthy food choices: a healthy diet comes in many shapes and forms but some heart-healthy basics include the following:
limit saturated and trans fats: limit fats that are solid at room temperature (butter, margarine, shortening, and animal fats) and cook instead with olive or canola oil.
rethink protein: protein sources like fish (choose those high in omega-3 for a boost in heart health), legumes (a.k.a. beans, peas, and lentils), and nuts are great alternatives to meat. Dairy products are another source, with Greek yogurt packing a protein punch, but be sure that you choose 1% or non-fat dairy products, except for children under the age of one (consult your pediatrician). When you do eat meat, choose lean cuts of your favorites and avoid frying as your cooking method.
eat your fruits and veggies: do not roll them in sugar, cover them in salt, bath them in sauces, or fry them to death. Instead find fruits and veggies that you love, and prepare them simply. Make sure that you stock up on a variety every week and keep them in sight, as just as you are more likely to eat the enticing cake when it is left on the counter, you may increase your fruit and veggie intake by up to 50% simply by keeping them in a prominent place.
choose whole grains: elect whole grain breads, pastas, and cereals, but remember that you have to read the food label to know what you are getting, as, if the first ingredient does not contain the word "whole," it is NOT a whole grain. If you are not a fan of whole wheat, do not be deterred, as first, wheat is not the only grain, and second, if it is the taste or texture of wheat, try white whole wheat for sandwich bread and even baking.
reduce your sodium: Nearly 90% of Americans consume too much salt, and though you can reduce temptation by keeping the shaker away from the table, research has shown that it is the salt that is already in many staples of the American diet which is causing the problem, with breads being the worst culprit (see the Top 10 Sources of Salt in Your Diet). But there is hope in numbers: if all Americans cut a single gram of salt from their diet each day, it is estimated that this one action could result in 250,000 fewer new cases of heart disease and over 200,000 fewer deaths over a decade.
Computer models suggest that the amount of salt that manufacturers would need to remove from many processed foods would be so small that it would not affect most food's taste, but, for now, change will have to come from the choices of individuals, such as replacing one salty, processed snack each day with fresh fruit or veggies and leaving the turkey or ham in the bag a few times per week and enjoying a veggie sandwich in a pita or on whole wheat bread, both of which have less sodium than traditional white bread, loaded with pepper, tomato, avocado, onion, and for a sweet punch and crunch, thinly sliced apple. Finally, try the low sodium version of some of your favorite canned soups, cheeses, condiments, chips, and crackers, as you may find a healthier way to enjoy some of your favorite foods.
control your portions: portions are hard to gauge, especially in our supersized society.  Since most of us do not carry a measuring cup to every meal, a great exercise is to take fifteen minutes to read the labels of common foods in your diet, determine the serving size, and then actually measure it.  Finally, pour that amount into the bowl or cup from which you most commonly consume that item and take a metal snap-shot of how full the bowl is. This is particularly revealing where you serve yourself from a larger container, but never make assumptions about small items either, as that single-serving bottle of juice in the convenience store may contain as many as 2.5 servings and all the calories that come with them. Knowing how to read labels is an invaluable tool, so please visit our crash course in food labels, if you are not familiar with them.
By serving yourself the proper portion, you make it easier to eat what you should, as most people will eat all that they are served, and if you are still hungry, enjoy a piece of fruit.  Not only can these changes reduce your caloric intake, but they also reign in the servings of saturated and trans fats, not to mention sodium, that are super-sized with your portions.

For many, these may seem like over-whelming changes, but they are insignificant compared to the changes brought by the loss of a loved one.  So this Valentine's Day, become the hero of your own story or that of someone you love by committing to the health of your heart.  Make the powerful choice to be one less victim of this silent killer and give the gift of your presence today and for many years to come.

Try It Bite: Simple Ways to Excite Kids About Common Fruits

2012-02-10T15:20:00.000-05:00

All my son wanted for snack for a few weeks was banana, and, of course, he grew tired of it. He became excited about the easy snack again when his sitter asked if he wanted to eat his banana like a monkey. Monkeys eat their bananas from the opposite ends than humans, and this new approach made bananas a favorite again.
Children are creatures of habit, and it is nice when those habits are healthy, but sometimes you need to slightly shake up the routine to keep them interested. As the USDA now recommends that most people consume four 1/2 cup servings of fruit per day, below are some different ways to try favorite fruits:

Apples: many young children have problems with apple peels, so parents cut their apple and slice off the peel. The only problem is that apple slices may be for babies, especially if kids see mom or big sister eating a whole apple, so save yourself the slicing and just give them a whole, slightly smaller apple with the peel cut off in strips. The stripes look cool, which convinces kids to try the peel with all of its nutritious value, and the whole apple makes them feel grown-up, which just might make the entire apple disappear.

Grapefruit: somewhere in a 1950's cookbook was a picture of a mom giving her child a grapefruit sliced in half with a cherry in the middle and sugar on top, and every since, children have believed that grapefruit is too big of a pain to eat. Not so! Skip the hard work (and sugar) and peel and eat grapefruit in segments like an orange; actually, they peel with far greater ease than oranges and yield more meat, giving kids a juicy and messy treat.

Kiwi: most people serve kiwi in slices, but try peeling it and wrapping the whole thing in a paper towel. Kids get to sink their teeth into it and enjoy the juice as it rolls down their chins. A little messier than a slice, but the mess makes it taste better!

Raspberries: serve your kids frozen raspberries, as they have a cool texture when you bite into them and immediately break apart and melt in your mouth.

Always remember that kids are naturally curious (if they weren't, we would not need outlet covers) and having fun is paramount, so when you can, use that curiosity and love of fun to your advantage, and before you write off a fruit or vegetable, present it in a new or creative way. I will guarantee that if that new way involves a mess or using their hands, the written-off fruit will suddenly become a favorite.

A Healthy Approach to Valentine's GIfts

2012-02-09T14:38:00.001-05:00

I hate Valentine's Day, but I think that my hatred stems from never having a Valentine in high school, which my mom made worse and better by sending me flowers. Though still waiting to emerge from my awkward phase (here is to hope!), I have come to peace with this pink, lacy and caloric filled holiday by letting go of society's definition of romance, and celebrating my own brand of love, which means that even though I do have a Valentine, my dad is the only one sending me flowers.

So if you are like me and question if Victoria revealing her Secret in mid-February might get a little chilly, or if aged candy does not appeal 364 days out of the year, why should it be a turn-on on the 365th day, here are a few gift ideas for the sweetie who cannot stomach the traditional sweets of Valentine's (and, yes, there are gift ideas for those having thier first V-day together and those who have lost count!):

Who needs a red velvet candy box
when you have luscious red fruit?

For the foodie
Short-term: ask her to reserve the day. In the morning, take her to Whole Food and treat her to coffee, fruit, and a muffin, while, together, you pile your basket with healthy and romantic foods for a picnic. Fresh raspberries, strawberries (impress with your knowledge of what to buy organic and what is "clean"), blueberries, yogurt, sushi, apples, sandwiches, pasta salad, can all ride in your backpack as you hike to a lovely spot to enjoy your lunch....and each other.

Long-term: beyond the short-term commitment of a romantic dinner? Buy a series of cooking classes for you to take together. My preference would be a class on preparing healthy fare, but, realistically, developing a love of cooking can keep you out of restaurants and in control of your diet, so learn about what you love. Either way, you give the gift of your time and the development of a mutual interest. What could be sweeter?

For the active lot
Short-term: whether you met in a running group or on the mountain bike trails, spend the day doing what you love together, regardless of ability levels. If you want to give your honey something that he can open, put a new pair of cycling socks or running shorts in a candy box for him to open on V-day, with a little note about your up-coming adventure together.

Long term: show your commitment by giving her a new toy for an activity that you do together. And if the new kayak doesn't break you or she just got a new bike for Christmas, surprise her with a trip to a place that she has always wanted to try her skills. Think that this will break the bank? Evaluate whether you will go on a vacation or long weekend this year, and if your answer is "yes," why not give it to your sweetheart as the gift that it is? Any way you do it, invest in your Valentine and enjoy your adventure together.

Building health (together)
Short-term: three sessions together with a personal trainer will get you moving without committing to a life-style change, and it will give you something fun to do together on Saturday mornings and text complaints about come Monday.
An alternative, ladies, is to purchase a belly dancing class for yourself. It will be a consistent and fun workout that will shake-up your routine, and your sweetie will get to enjoy a healthier you, but a recital to show off your new skills would probably also be appreciated.

Long-term: has your relationship been filled with the phrase, "this year, I am going to _____?" Well, this year, it is going to happen, because you are going to do it together. Whether running a 5k, walking a 2- day or learning to kayak, show your sweetheart not just that you love them but you support and believe in them. For example, if running or walking is her goal, then make a date to get fitted for new shoes together and slip the entry confirmation for her dream race into her new shoe box. Whatever the goal, convey that you will get there together.

Sometimes it is fun to give more
flowers than she can hold in her hand.
Try a day exploring your local
botanical gardens.

For the family
If you want to celebrate with your kids, then you need more flowers for mom than any bouquet can contain, so consider an entire garden. A day exploring a local botanical garden or park, complete with a picnic is a great, active celebration for the entire family.

Think about it this way: generic candy and cards convey the sentiment of a stranger, but your time and energy combined with healthy foods and heart-pounding activity send the message that you cherish your beloved so much that you want to live a long and happy life together. Now that is love.

Beans for Snack?

2012-02-08T10:36:00.001-05:00

These are not your grandmother's green beans; there is no fat back or ham and where grandma cooked her beans all day until they fell apart, these beans cook in minutes, and will disappear just as quickly.

I am not referring to the typical American green bean; these are long, thin bean that some call "snap" or "squeaky" bean, referring to the noise they make in your mouth. These beans are entirely edible with a tender, slightly sweet pod and, as most are now bred to be string-less, there is little to no work in their preparation.

Snap beans are generally in season in spring and early summer, but, as there are beautiful selections in stores right now, and a sample of summer tastes so good in the middle February, I had to share this simple recipe. Regardless of when or where they were grown, you want to look for fresh beans with firm pods, which should snap when broken. If the skin is wrinkled, the pod limp or withered, or there are signs of freezer burn, try again later, as these beans should look so healthy that they beckon to you from across the store with a green you cannot resist.

Beans are best cooked fresh, so take them home and cook them immediately, and as this recipe is so quick and simple, you can cook them while you put away your other groceries:

Simple Snap Beans

Wash beans and steam just until tender but not long enough to become limp or lose their brilliant green.

Place warm beans in flat container or freezer bag with a small amount of Good Season's Italian dressing, prepared with 1/3 of the call-for amount of vegetable oil and extra vinegar (to taste). How much dressing will depend upon how many beans you prepared, but they are should not swim in the dressing; it should merely lightly coat them. Place in refrigerator.

Toss the beans in the container or bag whenever you open the refrigerator to redistribute dressing, and allow to sit as long as possible. Serve over a salad, as a cold side-dish, or, if you are like my three-year-old, grab the container, sit in the floor, and use your fingers to eat them as a delicious snack.

Snap beans are filling, due to their fiber content, and a great source of calcium, folate, iron, and protein, all of which are great for growing bodies, which means that they make a nutritious snack that will keep kids full and playing while adding a great vegetable to their diet that they thoroughly enjoyed eating.

Rethinking "Fast Food"

2012-02-05T15:19:00.000-05:00

"Fast food" generally means food served from a window by a person wearing a polyester uniform, who asks "do you want fries with that" and most people end up in the drive-thru line because they do not think that they have the time to make something at home.   A great resolution for 2012 is to change your definition of "fast food" to merely food that is available quickly, and here are some ways and recipes to get you on your way:

"I don't have time to cook:" If it is time that is the issue, develop a few go-to quick meals that do not require a great deal of work to prepare or time to cook. Some of my favorites are in the posts 15 Minute Healthy Dinners  and Two Minute Meal. So what makes them quick and easy?
1.  They are made from ingredients that have a long shelf-life, so stock up when you see a sale, and always have them on hand.
2. You can use frozen vegetables instead of fresh, though I would not elect frozen spinach due to the water content, so that you know to routinely buy them at the grocer and do not have to worry about their quickly going bad.
3. The greatest time saver, flavor booster, and nutrition kick with any meal is that you can take five minutes on the weekend to dice onion, garlic, and pepper to use for the work-week.
4. Finally, for an added boost of omega-3, consider a can of wild, Alaskan Salmon, which has a great shelf-life and only the prep-time that it takes to open a can!

Other great options for when you simply do not have time:
Veggie grilled cheese: In a large pan melt 1/4T butter and add four slices of whole wheat bread (makes two sandwiches). Add a light sprinkle of low-fat cheese, a sprinkle of oregano, shred some fresh spinach, and add another sprinkle of your cheese to hold the spinach in place. Allow everything to melt and then add slices of tomato. Close the sandwiches and allow them to sit for another minute. Once cooked, open to add some fresh avocado. Five minutes for dinner, but if you need it fast, make the entire thing in the microwave.

Veggie Quesadilla: Grab a whole wheat shell and sprinkle with low-fat cheese. Add thinly sliced onion, pepper, spinach, tomato, mushrooms, black beans (if from a can, wash well before serving), tomato, avocado, and salsa. Fold and let all part cook together in the shell on the stove or oven.  Want to save more time and guarantee that it will be eaten? Let your kids build their own!

With protein and fiber from the beans,
the Red Beans and Rice is a great
option, but my personal favorite is
Jambalaya.
Watch for both on sale for as little
as $1 per box.

"I have other things to do besides cook:" We all do, which is why when you are at home, but cannot watch the pot, reach for something that takes no time to prepare, even if it takes time to cook. This is where our family staple comes in: Zatarain's. Using the same pre-chopped veggies from above and saute them with a bunch of mushrooms in a medium pot, but as this is going to be your entire meal, load up on your favorite veggies for both nutrition and taste. Once they are slightly soft, add your water, and follow the directions on the box. Most Zatarain's items require about thirty minutes to cook, but you do not have to watch the pot. Garnish with low-fat cheese and fresh tomato for a great meal that is light on labor. I love to pair this with baked asparagus for a simple veggie dish, as it also takes no time to prepare but a few minutes to cook.

Finally, my favorite trick, which can turn most anything into flavorful fast food is to smoke, grill, or bake extra boneless, skinless chicken breasts over the weekend to later add to the top of these quick and simple dinners, or toss over a salad loaded with veggies. Regardless of the meal served under it, the lean chicken with slow-cooked taste adds great protein and gives it that June-Cleaver-I-worked-all-day-on-my-family's-dinner flavor, even though all you did was pour it out of its baggie.

Healthy Super Bowl Party Ideas

2012-01-30T19:52:00.002-05:00

They may be tossing the pigskin on the screen but that is no reason to eat like a pig, but with some estimates placing the average number of calories consumed per person while watching the game at over 2,700 (and, yes, that does include the average 6 beers at 150 calories a piece or approximately 900 calories), that is exactly what most Americans are doing.

2,700 calories is more than most adults should consume in a day, so it may seem impossible to eat that much over just a few hours, but the issue is not just how much is consumed but what. Below are some ways to serve the foods that people want in a way that not only reduces the number of calories but actually delivers some nutrition without having people boycott your bash next year.

Everyone looks for finger foods at a Super Bowl party, with the most popular being chips and dip. Most jarred salsas are made of tomatoes, peppers and onions, so they are not loaded in calories, but their delivery system, the chip is, with Fritos' Scoops at 160 calories for 10 chips or 10 tortilla chips at 146 calories.

Help your guests limit their chips and beyond by making your own salsa and loading it with beans (Try our Black Bean Salsa recipe.). Beans are a great source of protein and fiber, which means that they fill you up and keep you full, so start your guests with salsa, paired with a healthier chip, such as a variety of Terra Chips (some varieties boast a full serving of vegetables in every ounce, no trans fats, and approximately 16 chips at only 140 calories, not to mention with all of their colors they look great on the buffet!) or Beanitoes, which are chips made from beans (don't knock it 'til you try it-my favorite are the Chipotle BBQ, which have a great crunch and kick) or find another to suit your style from Cooking Light's list of Top 10 Healthy Chips.

The only other dip that you need is guacamole, which is too easy to make to even consider buying in a store (see our recipe). Avocadoes are full of fat, which makes them filling, but as they are a fruit it is a plant-based fat or good fat, so offer a large bowl of guacamole, and beside it, a selection of familiar and favorite veggies (remember, you already have chips with the salsa, so a guest has chips if desired, but if you offer familiar veggies for dips, many people will readily grab them.); I always like carrot sticks, but many people prefer bell pepper strips or cherry tomatoes.

You are now well on your way to filling your guests, but now you must make a critical decision. Do you stay with finger foods or elect an entree? If you elect to go with finger foods, some ideas are to throw out the pigs in a blanket and offer some of the following:

Sautéed mushrooms: roll clean mushrooms in flour and toss them in a pan with 2-3 tablespoons of olive oil. Sprinkle with salt and pepper and cook until mushrooms are juicy.

Chicken strips: soak boneless, skinless breasts in brine for a few hours and then grill, basting with olive oil, lemon, cayenne, and oregano mixture or smoke with a honey glaze.

Potato Bites: cut a potato into 1/4-1/2 inch-thick "chips" and place on a foil-covered baking sheet. Brush lightly with olive oil and turn over. Top with chives, lean bacon, and a sprinkle of cheese, salt, black and cayenne pepper. Serve with a dipping sauce of plain Greek yogurt mixed with chives.

Want a healthier and simpler option for potatoes that will add a sweet offering? Try our Sweet Potato Fries.

If you elect an entree, stick with a classic, so that everyone is happy, but add your healthy twist. Instead of a meat filled chili, try our Vegetable Chili, to which you could add a lean beef or turkey, and Brunswick Stew is another hearty and flavorful alternative that packs plenty of lean meats.

Another way to please is to go with a "build-your-own" dish, such as a sandwich or make use of your guacamole and salsa and let guests make their own fajitas; all you need are shells, plain Greek yogurt, instead of sour cream (I promise no one will know), grated, low-fat cheese (let people melt it in the microwave), jalapenos, and grilled chicken, lean beef, and even fish or shrimp, which you could cook the day before. Sauté some peppers, mushrooms and onions in olive oil and garlic just before guests arrive and everyone will be so wild over the aromas from your kitchen that they will not care that there are no chicken wings, which at about 80 calories per wing, they should be grateful!

With the warm winter, another great option is to use the grill for chicken or use our guide to select the healthiest meat for your burgers. We also have recipes for everyone's favorite cookout foods like baked beans and German Potato Salad, if 60 degrees on Super Bowl Sunday is just too much to resist!

Most of your guests will not know nor care that their football food is healthy, so long as it tastes great and fits with the party atmosphere of the event, so reduce the fat, up the veggie count, and serve it all with flavor, flare, and at least some light beer, and you should hear cheers all night!

For other foods to choose and those to lose, check out "Eat This, Not That's" Best and worst Super Bowl foods.

Four Favorite Soup Recipes

2012-01-26T15:28:00.000-05:00

January may be my new favorite month, as it is both national oatmeal and soup month. As a mom, I love soup for two reasons: 1. it freezes well and 2. kids cannot pick it apart, so all the veggies get eaten. So load up your pots and warm up your family with some of our favorite soups and stews.

Everyone loves Chicken Noodle Soup, and this recipe makes it too easy to serve homemade soup for dinner. If you want to add a pop of color and nutrition boost, consider adding chopped, fresh organic spinach leaves.

Want a creative and nutritious twist on classic chili? This amazing Vegetable Chili calls for summer squash for a taste that is over the top. A whole wheat biscuit to dip or crumble is always a great addition to chili; make it more savory by adding a sprinkle of cheese to your biscuit dough.

Thick, hearty and packed with lean protein, our Brunswick Stew recipe is the best that you will find (note: this recipe makes about three to four meals worth of food, but needs to cook all day). I love serving this with a hearty bran muffin.

Finally, there is my favorite, which I pair with a crusty whole wheat bread. It does call for a small amount of wine, which you can always replace if serving to children. This recipe does require some time, so invite over some friends this weekend and enjoy a bowl in good company.

Butternut Squash White Bean Soup

324 calories per serving

3 lean bacon slices (we do a few more)
Remove slices and crumble. Reserve 2t of drippings.

1c chopped onion
2/3 c chopped celery
3 garlic cloves minced
4c (plus some!) cubed and peeled butternut squash

(no need for intimidation: Using a sharp, large knife, cut the squash into slices about 1in thick. Stack two slices and cutting straight down, work around the squash removing the peel. It sounds far more troublesome than it is.)

¼ c dry white wine (always add a little extra)
4c chicken broth
1t ground cumin
¼ t ground red pepper (we like it hot and add more)
1/8 t cinnamon
1/8 t cloves
¼ c whipping cream
1T chopped oregano1t salt
¼ t ground black pepper
2 15oz cans Great Northern beans rinsed and drained
3T toasted pumpkin seeds

To drippings, add onion, celery, and garlic and cook three minutes or until tender, stirring occasionally. Add squash and cook another three minutes. Add wine and cook until liquid almost evaporates. Stir in chicken broth and add cumin, red pepper, cinnamon, and cloves; bring to a boil. Reduce heat and allow to simmer until squash is tender (5+minutes). Stir in cream, oregano, salt, pepper, and beans and again, bring to a boil.
Allow soup to stand for as long as possible (you will understand when you have the leftovers!). Serve each bowl with pumpkin seeds and bacon sprinkled on top.

The Walkabout Way: Getting Kids Moving in Nature

2012-01-24T20:27:00.001-05:00

Baylor School is ideally located by the
Tennessee River, but you do not have
to have rivers and mountains for
amazing outdoor adventures.

Kids love adventures, but "exercise" is generally not as interesting. Unfortunately, many parents because of a lack of comfort, knowledge, or interest forget to look to nature, and its inherent adventures, as the easiest, not to mention most educational, way to get kids active. The best part about adventures in nature is that the only thing that you need is an open mind; the rest, you and your children can learn together, and that is what I call the Walkabout Way.

I grew up in Chattanooga, Tennessee, a town planted on the banks of the Tennessee River. Within this small town is a co-ed school for grades 6-12 named Baylor School. In the mid-1970's, Baylor faculty members created a now-nationally acclaimed outdoor program that in the intervening decades has led countless students up cliff faces, over waterfall, through mountain ranges, and far beyond their comfort zones. The program is called Walkabout.

Walkabout is not a requirement of students, yet through it, in our current plugged-in age of sedentary screen-time, Baylor students elect to spend their weekends, afternoon, and holidays on the move and wrapped in adventure. So what is it about Walkabout that inspires children that parents can apply to get their children moving and excited?

The first thing that Baylor students know about Walkabout is that it is fun. It is not taking samples from a pond for biology class or listening to lectures on conservation; it is about having fun in nature. Young kids especially, do not need to be "taught" about nature to develop a love of it, instead they simply need to have positive experiences in it. So pack a snack and water and set out on a hike. Do not try to name each species of tree, and instead, for example, talk about the sound and feel of the leaves under your feet (for other activities and ideas, consult REI's Family Adventure Program). Mainly, listen to your children and for what excites them, and explore it together. By choosing their direction and interests, children will enjoy the experience far more, making them more likely to want to go on another adventure, so do not over-think your hike, and instead enjoy it as it unfolds.

Never under-estimate the
playground of the outdoors,
especially for children.

Second, Walkabout allows you to do something different than you do on most days. If your children play ball in the street or watch TV Monday through Friday, then a hike through a wooded lot or beside a pond will be different and probably exciting. My three-year-old wants to be carried until you ask him if he wants to walk in the grass, through which he will immediately run, but put him on a trail and he will happily climb every hill. The secret that adults grow up and forget is that hiking is not the same as walking, so even if your child will not walk around the block, he or she may hike for an hour in the woods, because it is an adventure to them. The best news is that even if you take your kids on a hike five days per week, they will probably still find a joy in it, as the woods are always changing and climbing over a log or running down a hill never grow old.

Third, Walkabout allows children to guide their own learning and follow their passions, so for moms and dads, sometimes this means that you follow your child's lead. It could be that they lead on a hike or that they see a rock climber or kayaker and want to learn more. Either way, if you allow them to determine (not dictate) their adventure, they may discover something that they love. (On the practical side, outdoor sports are not cheap, but do not fret if your child develops an interest in kayaking with all of its gear. Many communities have resources that make outdoor adventures accessible to all. REI and its knowledgeable employees are an amazing resource, as are most outdoor retailers, but many local nature centers have classes and learning opportunities or they may be able to guide you to someone who can help.)

Finally, Walkabout adventures do not have to be any bigger or further than your own back yard. Walkabout trips may take students to the other side of the globe, but it is also an after-school activity, which means that students are not traveling to exotic locations for adventures-of-a-lifetime every day. Instead, they are exploring the nature that surrounds them. Adults may think such trips boring, but to children, even the smallest outings are exciting, so in the fall, go on a hike just to collect leaves and treasures; on a rainy day, take a walk to stomp puddles, and in the spring, count how many colors you can find in the woods, but get your kids outside, engaged, and moving and adventures will always follow.

A note about Walkabout: Walkabout is a life-changing program that is led by individuals who spend their lives developing their passion and skills for outdoor activities and sharing their knowledge with students. Their level of skill is by no means required for spending time in the outdoors, but parents should choose activities for their families that are appropriate for their skill-level, and should always take steps to insure safety. If you or your children want to explore an outdoor activity more in depth, the first step is to learn from someone with knowledge and experience. REI has classes and trips in almost every outdoor sport, but other outdoor retailers may offer the same, and are a great place to start.

Try It Bite: Fresh Fruit Bowl

2012-01-19T03:00:00.001-05:00

Take a nod from Whole Foods and
sell your family on a fresh fruit snack.

Need a simple way to get your family to eat more fruits? Find your favorite large container, whether it be a wooden bowl or basket (I would suggest non-breakable as you want your kids to use it daily), fill it with fresh fruit, and place it in a prominent place on your kitchen counter. Keep it stocked and odds are in your favor that your family will consume more fruit than when it is hidden in plastic grocery bags in the refrigerator.

My fresh fruit bowl: always
available for snacks and a great
reminder for choosing
fresh veggies for dinner.

Not sure that something this simple will work? Ask yourself why Whole Foods' produce sections can make you believe that you could live off fresh fruits and vegetables alone but the average grocery store's produce section only leads you to look for the frozen foods? The answer is merchandising; Whole Foods displays their vegetables spilling from rustic baskets, under soft lighting, but a beautiful bowl filled with the bright colors of the freshest fruits of the season will also create an enticing reminder for your toughest customers (i.e. your children) to reach for fruit.

Smoothies in Winter: Shake Up Your Child's Snacks

2012-01-18T07:20:00.000-05:00

In the middle of winter, adults yearn for hot soups, but just as kids will play outside in winter with no coat, they do not care whether their snack is weather-appropriate, they simply want it to taste good.
During the summer, for afternoon snack, my family made yogurt and fruit smoothies, but following my logical adult path, I put away these nutrient-packed snacks for fall apples and winter oranges. My toddler was not pleased with shelving his favorite snack, so after a short hiatus, we got the handy-chopper out and resumed our smoothies.
As parents, daily, if not hourly, we need to ask the question "is this the hill I want to die on?" With hitting or climbing the drapes, the answer is probably "yes," but who has the energy to argue about what fruit is in season and that cold weather means warm food, when during cold and flu season, they need every bit of nourishment they can get? So, as the snow piles up outside, break out the handy-chopper, your favorite smoothie fresh or frozen fruits, and yogurt and watch your kid's eyes light up like on Christmas morning.

Need some smoothie inspiration? Try some of the following combinations:
For a super purple smoothie: blueberries, raspberries, and blackberry with berry or low-fat vanilla yogurt
For a little girl who likes pink: raspberries, peaches, and mango with low-fat peach yogurt
Have a little one who needs it all one color: banana, peach, mango, and peach or low-fat vanilla
Finally, my son's fav (pictured above): banana, blueberry, strawberry, raspberry, and peach with low-fat peach yogurt

From the picture above, you can see that I add fresh, raw, organic spinach to my son's smoothies in no small amount. Before wrinkling your nose, remember that spinach is a Super Green that can be a super slip-in for parents because its mild taste allows it to be added to many foods undetected by a momentarily finicky child. The first time that you add it, chop or shred it before adding to the chopper so that kids do not get a larger piece of a leaf, which some might find less-than-smooth, but if they ask about it, be honest and matter-of-fact and go about enjoying your smoothie. Remember, a smoothie is like ice cream to children, so they want to want it, and chances are in your favor that they may not protest too long for fear of a melted treat. Actually, my son now requests spinach specifically because he knows and loves it from his smoothies.

Children's Caloric Needs

2012-01-16T15:59:00.001-05:00

HHS/USDA Dietary Guidelines for Americans: 2005
The numbers in the chart are calculated based upon median height and weight.
"Moderate activity"= activity equal to walking 1.5-3 miles per day at 3-4mph
"Active"= activity equal to walking 3+ miles per day at 3-4mph

2,000 is a magic number in the food world, as it is the number of calories upon which food labels base their calculations, but in reality, that number varies greatly based upon age, gender, and activity level, along with other contributing factors, and, unfortunately, 2,000 calories may be more than many should be consuming, especially children*.
Calories are the energy in food. If we take in more calories than we expend, the calories are stored in our bodies; conversely, if we burn more calories than we consume, we lose weight. It takes 3,500 calories to equal one pound, so if every day your son eats 100 more calories than he burns, then in a little over a month, he has gained an extra pound, which does not seem bad, until across a year, he stands to gain eleven extra pounds, so an accurate idea of your child’s diet and the number of calories they need can make a sizable difference in their long-term health.

Want some insight into your child's diet? As children are creatures of habit, choose the five food and drink items that your child consumes most frequently and study their food labels. Determine how many servings your child actually consumes and multiply that by the number of calories in a single serving. Are those foods alone putting him or her too close to how many calories he or she should consume? Read the rest of the label. Are those foods matching calories with healthy contributions to nutrition or are they delivering too much of unhealthy items, reminding yourself as you read that the percentages given beside items like sodium are the percentage of a 2,000 calorie adult diet, and need to be adjusted accordingly. (Visit the Mayo Clinic's nutrition recommendations for children for sodium and beyond.).
If you do not like what you discover, take action. Jot down all that your child eats in a week for a better picture of their diet. If you are still concerned, make an appointment with your pediatrician to review the food log you recorded and get recommendations for how to improve your child's diet so that it meets the needs of his or her growing body and helps them to thrive.

*Nutritional needs are unique to each individual and no radical changes should be made to a child's diet without first consulting a medical professional.

Healthy and Simple Home-made Pizza

2012-01-13T14:55:00.000-05:00

Though you can make pizzeria pizza more nutritious, there is an alternative that can be made as healthy as you would like and ready in less time than it takes for the delivery person to arrive on your doorstep.

1. Start with Boboli pizza crust, which takes no more prep than opening a bag, but stick with either their thin crust (140 calories per slice (one slice=1/6 of pie) vs 180 calories of original) or 100% whole wheat crust (120 calories). Put a teaspoon of olive oil on a plate and use a paper towel to spread it on the outer edges, which you then lightly dust with your cheese. I use this to create a "speed-bump" for my toppings, as this crust is completely flat.

2. Empty a bottle of Ragu Homestyle Pizza Sauce into a bowl. Mince or dice, depending upon your love of garlic, 5-6 medium-sized fresh garlic gloves and about half of a diced onion, stir thoroughly and cover crust to edges.

3. Add your favorite fresh toppings, but if you are going to add chopped spinach, which is a must on my pizza, add it first, and remember to make a generous pile, as it will cook down (think 1/2-2/3 of a pre-washed bag). My favorite combo for the top of my spinach is mushroom and yellow pepper, but you could add olives, jalapenos, artichokes, asparagus, sun-dried tomatoes, summer or cooked butternut squash, fresh herbs or whatever you crave, so that your pizza is different every time.

4. Cover with 5-6 oz or less, depending upon your toppings, of your favorite low-fat cheese. Trust me, with all the flavors you have piling up, you will not miss whole milk cheese or the extra ten calories per serving!

5. Finish with your favorite cooked meat. I love salmon on mine, but you could also add chicken, turkey, your favorite fish or even a lean cut of beef or pork. Make sure that it is cooked ahead of time, as most pizzas only need 9-12 minutes in the over, which is generally not enough time to safely cook meat.

6. Bake until edges are golden and allow to cool. Serve with slices of fresh tomato on top.

If you elected to use the spinach and whole wheat crust, you have just delivered a super green and whole grain to your table in less time and for less money than the average delivered pizza, and it should be devoured far more quickly!

Putting One Foot in Front of the Other: A Family Pedometer Walking Challenge

2012-01-10T22:28:00.001-05:00

There is no better motivator than competition. Young or old, no one wants to be passed and everyone wants to cross the line first, and there is no one that children would rather triumph over than their parents. If parents are smart, they will use this knowledge to propel their entire family into better shape with a healthy, walking competition.
Before anyone comments that fitness should be intrinsically motivated for continued and long-term success and that health should be its own reward, let me ask, when your car battery is dead, do you wait for it to motivate itself to work or do you get another car to jump-start it into action? It is important that rewards further encourage health, and my favorites are those that keep families moving together. A great example is entering a run/race (which can be walked) together, as nothing gets more people addicted to fitness than the adrenaline rush of a race (if you need help finding a race, try active.com or watch for flyers or signs in your community), but you could also reward your family's "most improved" or "longest distance" winners with new running shoes or shorts, but avoid rewards like a trip to Bruster's or a new video game.

So how do you get started?

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1. Buy pedometers for the entire family. You may meet with greater success if your children choose their pedometer, but if you choose them, you could let them decorate them.

2. Learn all about it: pedometers count the vibrations made by your feet striking the ground and are most accurate when worn on your waist, centered above your knee, and parallel to the ground (not tilted); counts are not as accurate when the pedometer is worn in a pocket. Be warned that if you tell teens that the pedometer works on vibrations that they will figure out that shaking the device will advance the counter. Also, as the device works on vibrations, it will not register consistent movement on a bike, which is a great outdoor activity for kids and teens; if you want to include biking in your step-miles, an estimate is that one mile biked equals 2,000 steps.

Now that you understand the basics of pedometers, learn what your goals should be, and, unfortunately, it is not an even playing field, as girls ages 6-12 need about 12,000 daily steps and boys 15,000 to maintain a healthy Body Mass Index (June, 2004 "Preventative Medicine" by Catrine Tudor-Locke Ph.D. and associates) versus adults who only need 10,000 steps. As the average person is no where near these numbers, use the first week to simply record your daily steps and make subsequent weeks about improvement.

Print our chart to track your steps.

3. Track your progress: use a simple chart to track your daily and weekly progress. The American Academy of Sports Medicine, who recommends the 10,000 steps per day, which is approximately five miles, also suggests that if you are below the 10,000 mark to increase your steps by 1,000 or 1/2 mile per day, but if you have health concerns or do not regularly exercise, consult a physician before making changes to your exercise routine and follow their advice for how to safely increase your steps.

4. Need more encouragement: There are many neat programs that help you to track your progress and offer ways to encourage you to keep moving. Webwalking allows you to virtually walk the American Discovery Trail, which crosses the midsection of the United States. GeoPalz is a program geared toward children with special pedometers made to look like a variety of things and pointers for parents, but a little internet research will reveal plenty of additional options.

5. So how do you reach your goal: if five miles per day seems impossible, whether because of time, energy, or distance, remind yourself that on the first day, you do not have to set out on a five-mile walk. Instead, start small; park in the last available spot in the parking lot, if you are going up or down two stories, then take the stairs, if you have an office, pace briskly while on the phone. Also, remember that multiple small walks are just as good as one long walk, so recruit a co-worker to walk with you for the second half of lunch or walk the track instead of sitting in the bleachers to watch your daughter's practice. Finally, our family favorite is the after-dinner-walk, which has many benefits, such as walking-off that stuffed feeling from dinner instead of going to bed feeling uncomfortable, and as exercise suppresses your appetite, if you are a bedtime snacker, it will help to curb your snacking habit, but the best part about this walk is that your family can do it together.

Try It Bite: Tomatoes for Snack

2012-01-06T15:48:00.000-05:00

Tomatoes are probably not the favorite snack of most children, as they are messy and frequently lacking flavor, which is why I love Sunset Produce's Gourmet Medley. This funky-shaped, clear box reveals a collection of vine-ripened tomatoes in a variety of shapes and color, but all are the perfect size for snacking. So the colors and shapes will draw kids in, but the taste will keep them interested, as these little tomatoes pack a serious punch of flavor.

Another reason that I love them: they are great for lunch boxes, as you do not have to worry about keeping them cold.

Is Pizza Bad for You?

2012-01-04T20:18:00.003-05:00

Thin crust pizzas let the taste
of a great sauce and
tasty toppings shine.

Pizza gets its unhealthy rap from piling fatty meats on top of multiple sandwiches-worth of dough, and made worse by the tendency to eat three-times how much is needed. So how do you make pizza into a healthy meal?

Think thin: for most national chains, a slice of cheese pizza on original crust is around 240 calories, but switch to thin crust and you are down to 190 calories per slice. Do the math and you find that as the average person eats three slices of pizza, that is a total savings of 150 calories.

Order what you need: if you order three pizzas, you will eat three pizzas (even if you are just ordering for yourself), so order enough for each person to have 2-3 slices and no leftovers. And if you do not need that second free pizza, have the willpower to resist on the phone, as once you are standing over a warm cheesy pizza, your willpower will be out the window.

Choose healthy toppings: if you look at the nutritional info of many pizzas topped with veggies vs plain cheese, there are no additional calories. Partially because you are not getting an overwhelming amount of vegetables, but also because the vegetables displace some cheese. On the other hand, when you add meat, you add anywhere from 50-90 calories per slice. Do the math and those same average three slices just added 150-270 additional calories to your day. Another option, especially if you want to punch up your pizza, is to take it home and add anything from fresh tomato to salmon to the top.

Atlanta's best pizza:
try independent pizza joints for more
variety and, in some cases,
healthier menu options

Have a side: no, not bread sticks (a national chain's one breadstick contains 140 calories plus 60 for 3oz of tomato-based dipping sauce) or fried cheese sticks (380 calories for a single serving of four sticks plus 60 for dipping sauce which represent 56% of the average person's recommended amount of saturated fat for a day (based on 2000 calorie diet) and 100% of recommended trans-fats), instead elect something healthy. A huge salad will give you the serving of vegetables that you may be missing, but if you want to stick to finger foods, order in and bake asparagus, as it adds little work and only about three minutes of prep.
If you want even healthier options, then think small; independently owned pizzerias may offer options such as whole wheat crust, a wider variety of fresh toppings, and more menu offerings to prevent pizza calorie over-kill. My family chooses this route every Friday with an order to the best pizza-makers in Atlanta, Urban Pie, who serve thin crust pies with amazing sauce and never disappoint in the creation of this favorite comfort food.