Healthy. Happy. Simple.

From Sandwiches to Sleep: healthy changes for a new school year

2015-07-31T10:44:00.001-04:00

One of our top searches is for alternatives to childhood's favorite sandwich, the PB and J. Visit "Sandwiches in a Peanut Free World" for alternative sandwich ideas or simply substitute sunflower seed butter for peanut butter. It has a great taste and texture and is available at Trader Joe's.

If you are trying to make lunch healthier for you or your children, try our post "Cut Calories without Losing Taste," where we give you flavorful changes to your diet that can save you 1743 calories per week without making a single sacrifice.

If your family needs to start fresh on many fronts, try some of the goals in "New [School] Year's Resolution". From reminders on how much sleep children need to the only reason that you need to justify overhauling their lunch menu, it gives simple ideas for starting the school year off healthier.

Finally, make sure that their lunch boxes are ready for the new year:
-If using their lunch box from last year, clean it thoroughly and let it dry in the sun.
-Make sure that you have an ice pack that is sufficiently large to keep their food cool; the paper-thin cartoon character packs will melt before they get on the bus.
-Consider reusable containers and bags to save money and landfill space.

For general tips on healthy eating, consume the following:
"Pyramid, Plate, Pattern" breaks down the recommendations from "My Plate," which replaced the food pyramid.

"Fruits & Veggies: Recommended Daily Servings and Serving Sizes" breaks down daily servings of fruits and vegetables for young people.

Finally, "Children's Caloric Needs" helps with daily calorie needs based upon age, gender, and activity level.

Playground Workout: Using Common Playground Equipment for a Challenging Workout

2015-02-10T09:53:00.000-05:00

Kids love to visit the playground, but why should they be the only ones having fun? Below are exercise that turn common playground equipment into a challenging workout for all levels. Yes, people will stare, but only because you are tackling what they wish that they could, so smile and invite them to join you on the next set.

Raised Platform (e.g. step, base of a slide, balance apparatus)

Step-ups

Keep your body upright .

Step-ups have been proven to be one of the most effective exercises for the glutes. The higher the step, the more challenging the work. The maximum height you should choose will allow you to stand flat-footed with your supporting leg straight with the raised foot on the platform so that you form a 90 degree bend at the knee. Beginners should choose a lower platform.
Exercise: Face the platform with one foot on the ground and one on the platform. Keeping your knee over your heel, squeeze through the glute of the
raised leg to bring your body to standing position on the platform. The moving leg will pull forward to the front of the body (see left) and come to balance, which will challenge your core. Stabilize, then, with control, lower to the starting position. Complete 10-15 on one leg and then switch to the other. Strive for 2-3 sets.
Adding to the challenge: As you get stronger, choose a higher platform, up to the safe max height described above, or at the starting position, you can bend the back leg and rise on to the ball of the foot to start the exercise from a lunge (see right).

Push-ups
Skip the "girlie" push-up. The same platform can be used to assist in strengthening your body to do
a push-up on your toes. The lower the platform is, the harder the work.
Exercise: Place your hands on the platform. Walk your feet back to where you are standing on your toes and your hips are in line with your body, forming a straight line from the base of your skull to your heels. You shoulders should be directly over your wrists. Lower your body until a 90 degree bend is formed at your elbows and then push smoothly to the starting position. Find a platform sufficiently high to allow you to do 6-8 for beginners and 10-12 for those more advanced. Strive for 2-3 sets.
Build up to it: If you are already on the ground and knocking out push-ups from your toes, try placing your feet on the raised platform and hands on the ground.

Dips

Your chin should be level to help relax your shoulders
away from your ears.

Wave goodbye to your underarm waddle with this tricep toner.
Exercise: Sit on your hands with fingers bent over the edge of the platform. Shift your weight off the platform and move your hands closer so that they are directly behind your shoulders. The further your feet are from your body, the harder the work (a 90 degree bend at the knee will be less difficult than straight legs and resting on your heels). Lower your body to form a 90 degree bend (see right) with your elbow and then push to re-straighten the arm. Make sure that you feel the platform brush your back with each dip. Strive for 2-3 sets of 10-15.

Swing
Plank with Oblique Contraction

Maintain a strong plank throughout the move and
ensure that your hips face the ground.

Exercise: With your back to a swing, go into plank so that your feet are under the seat. Lift one leg and place your foot, top side down, in the seat. Hold the free leg beside it to form plank. Bend at the knee and hip to move knee out to the side of your body and toward your shoulder to contract your oblique. Strive to complete 2-3 sets of 8-10 on both sides.
Adding to the challenge: As you bring your knee to your shoulder, go down for a push-up.

Single-Leg Squat
Combine core stability with serious glute work in this highly effective squat.
Exercise: Stand a leg's length or less in front of the swing with your back to it. Lift leg behind you to rest your foot, laces down, on the swing. Keeping your chest up, slowly lower yourself on one leg, pushing your hips back, so that your knee does not go past your toe. At the base of the move, contract your glutes to return to standing with your foot still on the swing. Strive for 2-3 sets of 10-12 on each leg.
Build up to it: Make balance harder and force more work into the glute by lifting your toes and balancing on the heel.

Monkey Bars
Hanging Leg Lift
Put your shoulders under pressure while you work your lower abdominals.
Exercise: With arms extended overhead, grip the bar. Lift bent legs toward chest. Be careful not to use momentum. Strive for two sets of 8-10.
Making it more difficult: straighten legs during lift toward chest.

See-Saw
Plyometric See-Saw Squat
The see-saw is a great tool for squats because it naturally positions your legs, at near-shoulder width to bend in front of your body, while keeping your weight back. It is also great practice for learning how to control your landing. Grab your child for this one and get ready for a challenge. (Note: This move involves jumping; if you have never done plyometrics or jump training or have concerns, you should complete the move without your feet leaving the ground.)
Exercise: Squeezing your inner thigh to keep your knees forward, contract your glutes and push off the balls of your feet. When on your way back down, use your muscles to stop the see-saw with your legs at 90 degrees. Hold for a moment at the base of the move and then push off again; the seat should never touch the ground. Strive for 2-3 sets of 10-15 squats.
Adding to the challenge: Make the move harder for you and more interesting for your child by changing how hard you push off; the smaller and faster the rhythm, completed by only barely rising out of the 90 degree bend will keep your muscles under pressure and add to the burn.

Parents frequently disappear to the gym or on a run for their exercise, so kids never see mom and dad exercising. Working out in front of them sets a great example for being active and allows them to get involved, giving them positive associations with physical activity, if only because they got to do it with you.

Calcium for Kids Who Don't Like Milk

2015-02-05T15:28:00.000-05:00

The old ad for milk was not wrong; it really does do a body good, as it is loaded with calcium. In young people, calcium aids in the development of strong bones, which will continue to strengthen throughout adolescence until they begin to decline in young adulthood. For females, it is even more important for bones to reach their maximum potential due to the risk of osteoporosis later in life. But if your child refuses to drink milk, how can you ensure that their diet contains adequate calcium?

First, understand how much calcium they should be consuming. For children 1-3 years of age, it is suggested that they consume 700mg/day, 4-8 year-olds 1,000mg/day, and 9-18 year-olds is 1,300mg/day. For those who cannot visualize milligrams, one cup, or eight ounces, of milk contains approximately 300mg of calcium. On most labels, calcium is given as a percent of the "Daily Value," which is the amount that is recommended that should be included in the healthy diet of an average adult, and, in the case of calcium, is 1,000mg. Thus the percent given may represent a larger or smaller percentage of what your child actually needs.

For a child who will not drink one glass of milk, the three to four needed to meet their calcium needs is out of the questions, so parents must help them to consume other foods that contain calcium. Below is a list of healthy, kid favorites that are also rich in calcium:

50-100mg/ Serving
1 navel orange (60mg)
1 cup of kiwi (60)
1T Parmesan cheese (70)
1/4 cup almonds (72)
1 medium egg (55)

100-200mg/Serving
1 tube of yogurt (100mg)
1 packet instant oatmeal (105)
1 cup Cheerios (114)
1 slice American cheese (165)
1 cup Greek yogurt (180-200)
1 cup broccoli (180)
1 cup white beans (191)
1 Clif Kid Honey Graham Z Bar (200)

300-400mg/serving
1 cup yogurt (300-450mg)
1 cup Kefir (300)
1 cup calcium fortified orange juice (300)

If a child's objection to milk is merely surrounding taste, adding a small amount of chocolate at home may silence the protests and only minimally adds to the calories, whereas store-bought flavored milk is loaded with added sugars. Cereal will also kick up milk's flavor, so adding a little extra to their cereal bowl may be a mutually agreeable solution. Depending upon your cereal and how manufacturers add additional nutrients, many may wash off in the milk, so drinking the leftover milk may be the only way to ensure that all of the calcium from the cereal is consumed.

The intake of calcium is only part of the equation, as it must be absorbed, and common unhealthy habits may be getting in the way. Smoking, and the consumption of alcohol, sodas, and other caffeinated beverages, all interfere with the way that the body absorbs calcium, as does a lack of Vitamin D. Vitamin D is contained in many fortified foods and supplements, and naturally, in some fishes and mushrooms, but the best way to ensure adequate amounts is to spend time in the sun. Far from an endorsement for sun bathing, a fair-skinned person can spend as little as ten minutes in summer, midday sun with arms and legs exposed without sunscreen and produce up to 10,000 international units (IU) of the vitamin (the government currently recommends 200 IU's per day for those under 50 years of age, but scientists believe that may be inadequate). Those with darker skin may require 15-20 minutes and people with black skin may require up to sixty minutes, but research is ongoing to determine optimal times for the elderly and those with darker skin.

For some parents the calcium battle may not be fought with a young child but an adolescent, and it may be a very small part of the larger war of body image and eating disorders. Adolescents often perceive of dairy products as being fatty, and it may be one of the first food groups that they cut out of a desire to lose weight. Offering skim milk, which contains the same amount of calcium as whole milk but with none of the fat may be an option, but at this age, educating them about their body's needs and, for females, the import of calcium with preventing osteoporosis, may be helpful.

A Personal Trainer's Guide to How to Get in Shape....and Stay in Shape

2015-01-08T17:10:00.002-05:00

People love to ask me how I can workout as much as I do, but hate my response: "I love it." It is the same answer that will get anyone in shape and allow them to sustain the changes that they make. The difficult part is finding what you love.
The good and bad is that there are thousands of ways to get active, so how do you find what works for you? First, be willing to try new things and accept that you may feel silly. You should also keep in mind that you will need multiple exposures to fairly judge whether you like something; when people first try my classes, I tell them that they will hate it for the first 5-6 times. The only activity that you should not try more than once is one that is unsafe.
So where do you start?
Below are reviews of and honest advice on the most common first steps in fitness.

Gym Membership
Gyms are great for those who know what they are doing and require no accountability. For most beginners, this is not the case.  You will never see results by mindlessly using machines, nor will you enjoy the workout, so you will stop going. Unfortunately, guilt will guide you to maintain the membership for a few months so that you do not look like a failed New Year's resolution and then you will cancel, having only lost money, not pounds or inches.

Group Fitness Classes
Whether as a part of a gym (be sure to ask whether fitness classes ("group ex") are included in the membership fee or separate) or in a specialty gym, classes provide comradery and structure.
Any class is only as good as its instructor, who are part knowledge and part personality.  A teacher who will help you meet your goals is also one who can teach in a way that inspires you, whether that be through intimidation or encouragement. The best instructors for beginners are going to offer "modifications" or ways to make an exercise more appropriate for your fitness level; they are also going to coach on form and safety.
Even the best instructors cannot identify every concern in a class of fifty, which means that participants can easily hide in the back and get nothing from class, or worse, do things incorrectly and get injured.

Boot Camps
Boot camps can be an effective and engaging way to get into shape and a confidence booster, due to their reputation, but most are not for the beginner, unless groups are small and the instructor is a great coach. Unfortunately, many boot camp instructors are more interested in furthering a reputation for being tough, not good. Thus they are barking orders and dishing out exercises to people who are not using proper form and struggling both physically and psychologically. If participants are left to flounder, they stand to either push themselves too hard, risking injury, or simply quit.

Personal Trainer
A personal trainer is much like a group fitness instructor, but the need for both the right knowledge and personality are intensified. Clients are one-on-one with a personal trainer, and if a client is uncomfortable with their trainer, it can be miserable. Be sure to select a trainer who specializes in your goals. That does not mean that male trainers cannot effectively train females, but it does mean that you want to look at their other clients, as trainers do specialize, and no matter what they promise, not everyone is good at everything.
To find a great trainer, ask friends for a referral, or never be afraid to approach a trainer that you see and like. Another smart move is to ask a favorite group ex instructor if they also do personal training. Thus, you know his or her personality and specialties, and it will allow you to work with them more frequently through classes and personal sessions.

Putting It into a Plan
Start with a personal trainer, but find someone who is willing to educate you as you workout. Train with them consistently for six months to a year, as it will provide you with accountability and sufficient time to see changes in your body, if you are putting in the effort both while with them and on your own.
Fitness gets more interesting the further you progress into it, and, for many, consistently working out for six months will progress you to a point where you can safely take on more challenging classes. Thus armed with a knowledge of how to properly execute exercises, you can choose group ex or boot camps and have them be safe and effective.
Unfortunately, most classes lead to a plateau, so I would advise developing goals and rewards that encourage exploration outside of a gym. Your reward for working out four days per week for three months is to sign up for a 5k, which gives you a new focus for your training and a chance to try running. Keep exploring activities, and eventually, whether hiking, climbing, paddling, or biking, if you find what you love, you will want to keep doing it. At that point, it ceases to be "working out" and becomes "doing what I love."

Cut Calories without Losing Taste

2014-12-18T09:12:00.000-05:00

To lose weight, you have to create a calorie deficit. If you attempt to do it through exercise or reduction of intake alone, you will probably burn out before your see results. A realistic and sustainable approach with health benefits far beyond weight loss, starts with smart substitutions.

Lowfat Milk vs Whole
One cup of milk represents 28% of the recommended amount of calcium that an adult should consume in a day. But drinking whole milk, may be adding up to 45 unneeded calories per cup. A cup of whole milk contains 148 calories vs a cup of 1% at 103 calories. If you like the full-flavor of the fat, but want to lose the calories, try a few different brands; Publix Organic 1% has a creamy taste as does Mayfield's.

Whole Milk Cheese vs Reduced Fat
Very rarely is cheese the main focus of the meal, so put its calories in proportion to its import. A whole milk slice of cheddar is 113 calories and represents 30% of the saturated fat that should be consumed in a daily 2000 calorie diet (click here for information on children's daily caloric needs), but a 2% slice of cheese is only 45 calories. One drawback to the reduced fat is that additional salt is added to replace the taste lost by the fat. A neat experiment is to forego the cheese and see how much you miss it. With all the flavors of a well-crafted sandwich, it may not be missed.

Mayo vs Endless Possibilities
If you were asked to put oil, eggs, and vinegar on your sandwich you would cringe, but they combine to make America's #1 condiment: mayo.  This fatty staple of the American sandwich is rich in fat, sodium, and at 57 calories per tablespoon, not much that is healthy.  Losing the mayo, though, means gaining variety in addition to health as the possible substitutes are delicious and endless. Hummus, which comes in a flavor for every personality, has only 25 calories per tablespoon, and because it is made from protein-rich beans, will help keep you full. Avocado, is another alternative that though fatty, is a plant-based fat that at 23 calories per tablespoon is loaded with good-for-you elements and a delicious creamy texture. If you like tang, try tzatziki, which is a yogurt based, Greek favorite flavored with cucumber, garlic and dill that has only 35 calories per tablespoon. Finally, there is the sandwich-classic of mustard, which at 5 calories per teaspoon is a low-cal winner with plenty of zing.

Ranch Dressing vs Italian
Your salad dressing may be taking your healthy salad and turning it into a caloric nightmare. Ranch dressing contains 73 calories per tablespoon; but when was the last time anyone used only one tablespoon of dressing? Switch to Thousand Island and you are down to 58 calories per tablespoon, but switch to Italian and you are down to 43.  Want to reduce the calories further? Buy an Italian or other vinegar-based dressing that comes separated (i.e. Newman's Own) and pour off half of the oil to cut the calories roughly in half. You can then save the oil to make another salad dressing of your own.
If you are using the ranch dressing for dipping veggies, consider tzatziki as a replacement. It is still milk-based, but has half the calories of ranch dressing per tablespoon serving.

Sour Cream vs Non-Fat Greek Yogurt
These two different foods have the same taste and similar texture, but pack different nutritional punches.  With use of Wendy's packet of sour cream on your baked potato, you consume 60 calories. If you elected non-fat Greek yogurt instead, at the same serving size, you would only consume 16 calories and get approximately 3x the protein, which means that it will keep you full longer. You can also substitute non-fat Greek yogurt for buttermilk, sour cream, or mayo in most recipes.

If none of these suggestions sound like meaningful savings, consider the following day:
Breakfast: replace whole milk over cereal with 1% to save 45 calories
Lunch: replace whole milk cheese with 2% and mayo with hummus to save 100 calories.
Dinner: on a baked potato, where sour cream is replaced by Greek yogurt you will save 44 calorie and switch Ranch dressing to Italian (no extra oil removed) for a 60 calorie savings (assuming a 2 tablespoon serving size).
With every other element of your diet remaining constant, the above simple changes removed 249 calories from your plate in one day or 1743 calories in a week. To burn those 1743 calories, the average woman would need to run 19.2 miles per week at a 9:30 pace or walk 40.3 miles at a 19 minute per mile pace, which would mean approximately 13 hours of walking per week to work off unnecessary calories. It's probably easier to tell the calories to take a hike!

At Home Obstacle Course

2014-08-11T14:17:00.001-04:00

Our culture is fascinated by obstacle courses. Flip on the television and people are spinning, leaping, and swinging and the public is watching. I teach college students and the hardest class that I have them do is an obstacle course, but it is also the class that students most often request. Even my five year-old loves bike and scooter obstacle courses that run through our driveway.

Obstacle courses offer variety, short durations with activities, and you set your own pace, which combine to allow individuals to feel successful and challenged. It is also why they are great for children, but most people think you need a bounce house and spinning water feature for a fun kid's obstacle course, which could not be further from the truth. You can create an obstacle course using household items, kids games and basic exercises to get the whole family moving. Below are different ideas that could be strung together all over the house and yard, but you can also be creative and make up challenges that appeal to you and your children.

Get up off the couch:
Every time you sit and stand, you are actually doing a squat. For adults, using a seat is great practice on squat form, as it forces you to put your weight back, and for children, it may turn into a jumping exercise, but it gets them moving!

Walk the plank:
No pirates involved, but encourage balance by making a challenge that asks them to walk the length of one deck plank.

Hop to it:
Challenge your children to draw their own hopscotch board on the driveway that they must use to get to their next challenge.

Feel like you're just hanging out?
Have a tree climbing or branch hanging contest to work out the upper body.

Stumped for other challenges?
Have a stump in your yard? Make a challenge jumping on and off of it or leap frogging over it. If you have any large logs, cut them into differing heights and have kids jump from one to another.

Sacked out yet?
Use old pillow cases for a sack race. Want more of a challenge? Let them hop up a hill!

Feel like you are being dumped on?
If you have a little boy, you probably have a truck that can hold body weight. Make one activity to do a lap pushing it around the yard. They will get a kick out of you doing it, and you can get bonus points for making truck sounds. Big wheels and little bikes will also work well.

You could even make this into an indoor, rainy day, get-out-the-energy activity:

Everyone is crabby:
Adults hate crab walking, but kids love it. Have them do it across the floor or as another way to get upstairs.

On a roll:
Have a twin size bed? Have your kids stand beside it and then roll across it, so that their legs go into the air, making them ready to land on the opposite side. Sound unsafe and or like something that you told them not to do? It is a move used by one of the top trainers in the nation!

Jump out of bed:
With their heals against the bed, have them roll back, as if they were going to do a backward summersault, but when their head touch, roll forward again, drop the feet and jump up. Want to make it harder? Do it on the floor!

Pile it on:
Use a soft, old rug that slides easily to allow them push it across the slippery floor with their hands. As that is no problem for adults, try putting your toes on it and pulling your body behind as your hands walk across the floor. You will remember that one tomorrow!

Keep your fun under wraps:
Put a blanket across the space between your couch and coffee table and have everyone crawl through the tunnel without touching.

High five a job well-done:
Children can try plank or even do it on hands and knees while adults are in plank, but stand far enough a part so that you can meet in the middle to slap hands.

Whether you pull out the hoola-hoops, jump ropes, basket or soccer ball, make sure that you move forward, backward, and side-to-side and do not limit yourself to the prescribed use of an item. My personal training clients know that they will squeeze a foam ball between their legs whiling jumping up and down and that a hoola-hoop twirled around one arm while standing on one leg is a full-body workout, but one that cannot help but make you feel young. If it feels silly or you forgot that you were exercising, then know that you have probably crafted a good obstacle course....and found a great way to be active with your children.

How to Make Group Fitness Classes More Effective

2014-08-06T16:31:00.000-04:00

95% of women come to the gym to get "toned" which actually does not mean anything. What most women mean is that they want to strategically reduce body fat and have more defined muscles without bulking.
What that means in terms of activities is a mix of cardiovascular and resistance work. So you sign up for a weights class on Monday and spin Tuesday or you join your friend for a boot camp in the park, and lose a few pounds, but never accomplish your goals. Here is why.

Proper squat form: knees behind toes, heels on
the ground and chest up. Use your inner thigh
to keep toes and knees facing forward.

You are not using proper form.
It only makes sense that to see results you have to do the exercise correctly. Proper form is also the only way to ensure safety. So if squats hurt your knees more than your glutes and your quads, after class, ask your instructor to look at your form or hire a personal trainer for a few sessions to practice proper execution of basic exercises. Learning more about form will further develop your understanding of what muscles are being targeted and should be firing, thus allowing you to get more from the exercises.

You are hiding in the back.
Mirrors are generally at the front and they are not there for vanity but form (see above). Also, it is amazing how feeling like you are being watched can get you through the last set of pushups. In the back, when the going gets tough, the tough take a longer water break.
This does not mean that newbies should be on the front row; your confusion will be noticed by teachers and fellow-students alike and will not win you friends. Simply be far enough forward that you can see the mirror and try to have a clear sight-line to the instructor.

You are tuning out your instructor.
Assume that everything that the instructor says is meant for you. Good instructors know thirty ways to cue proper form for a given exercise, but we choose which ones we use based upon the issues we see. So when you hear us repeat something, check your form to ensure that you are not the reason that our soundtrack is stuck.

You forgot to pick up weights.
Women are taught that weights are for men and cause women to bulk. Wrong. Bulking is dependent on testosterone production and a deliberate weight regimen, so it does not happen easily for anyone and is even more difficult for women. Women actually need weights more than men because we are walking a shorter road to bone and muscle loss as we age, so choose challenging weight for vanity now and health later, unless you have specific health concerns.
Some of you want to stand up as the exception to bulking, so let me burst your bubble. Women often perceive of themselves as bulking, when they are actually building muscle that is still covered by too much fat. The best remedy? More weights. Muscle burns fat long after you have left the gym, where cardio stops at the door, so do not give up on lifting because you think you are bulking. Remember the scale may actually reinforce your perception of bulking, as muscle weighs more than fat.

You are just going through the motions.
You go to the same class every week and do the same routine with the same resistance. Your body has plateaued and you mind is bored. Luckily, both problems have the same solution: change your routine. Dare to take a new class or set a goal that will require training, but find a way to break the habit.
If you deliberately come to class to do the bare minimum and never seek to push yourself, I would encourage greater soul searching than "do I train for an adventure race or longer distance?" While it is great that you are exercising, if you hate the class and do not try, not only do you benefit little from your time, but you demotivate everyone around you, including the instructor. Yes, the truth is out, how good our class is is dependent upon the energy of our students.

Instructors understand that people are insecure about their bodies, which is only heightened by wearing spandex and bouncing up and down in a bright room of mirrors. After all, we are we really do have people watching and judging us, where students merely fear it. We do not share these little hints because we do not want to make you feel like you are doing something wrong in your moment of greatest insecurity. If you still question moving to the front or fear having to put down the heavier weights that you have attempted to complete a set, the final truth may help; good instructors love those who push and try; you are why we teach. It is only those who do not try that will cause us to roll our eyes as the mic comes off.

Have more questions about group fitness? Just ask!

Our Favorite (and Easy) Baby Food Recipes

2014-07-21T10:10:00.000-04:00

First Lunch Puree

¼ to ½ ripe avocado

½ ripe banana

3 T jarred carrot puree or to taste

Other fruit as introduced

Blend in handy chopper until smooth

Baby Yogurt Lunch
(great lunch for the whole family)

1 small container baby yogurt

¼- ½ avocado

Fresh or frozen fruit to hunger and taste including banana, peaches, mango, or pears

1-2T wheat germ

1T flax seed oil

Blend in handy chopper or mash to desired texture.

Pear Apple Sauce

(great batch recipe)

Peel and slice pears and apples into uniform pieces and place in a baking dish. You may also leave the skin on for cooking and peel before pureeing.

Add enough water to coat the bottom of your baking dish.

Cover dish and bake at 350 degrees until apples are soft.

Add water as needed to achieve desired consistency; puree and freeze or serve immediately.

Growing up: once introduced, add a sprinkle of cinnamon before cooking

Pumpkin Apple Sauce

(fall favorite for the whole family)

Peel and slice 5-6 apples and place in baking dish

Pour can of organic pumpkin over apples (fresh is more trouble and can have a chunkier texture)

Cinnamon to taste.

Enough water or apple cider to coat bottom of baking dish.

If you are not using sweet apples, you may need to add a sprinkle of sugar to taste, especially as the pumpkin flavor can be a little drab.

Cover and bake at 350 degrees until apples are soft.

Puree and serve, refrigerate or freeze immediately. Both of my children love this and will eat it for every meal and snack, so it never stays around long enough to freeze!

Butternut Squash Puree
(Parents should try Butternut Squash White Bean Soup)

Cut the squash in half length-wise and scoop out the seeds

Put the halves face down on a in a dish filled with about ¼ in of water and cook at 400 degrees for 15 minutes.

Turn the squash face-up and continue cooking until soft/you can easily make a hole in it with a fork

Scoop out meat, place in food processor, and add liquid as needed to achieve desired consistency
Growing up: In a bowl with a touch of water, combine fresh spinach leaves, a clove of minced garlic and an onion slice. Cover with a plate and cook for three minutes in the microwave. Puree cooked spinach mixture with squash puree, a little cheese and rice cereal. Add your Great Northern beans or serve them separately as a finger food. As beans may be a choke hazard, watch your child closely.

Sweet Potato Puree
(Parents should try Sweet Potato Enchiladas)

Wash the potato and puncture it with a fork or knife.

Place in an oven at 400 degrees until soft or

Place in a covered dish in about 1/2 inch of water and microwave until soft.

Once ready, hold hot potato in oven mitt and make an incision in the skin, which will easily peel to reveal the meat.

Once introduced, cook with a sprig or rosemary and olive oil.

Growing up: Cut uncooked potatoes into strips and place on cookie sheet covered with foil. Brush with EVOO and sprinkle with rosemary and a pinch of salt to taste. Bake at 400 degrees until soft.

Green Bean Puree

(also appropriate for chicken, summer squash, etc.)

Place washed and prepared beans in casserole dish.

Surround beans with fresh peeled and cut garlic and chopped onion, a dash of pepper and some parsley or rosemary. Quantities used will be according to taste.

Cover and bake at 350 degrees until thoroughly cooked and soft.

Immediately puree and freeze or serve.

Growing Up: Combine green bean puree with baked chicken, rice, rice cereal, or a baked potato, and Plain Yogurt for a kick of taste and calcium.

Super Oatmeal

1. Empty your packet of oatmeal into a microwave safe bowl (I used my everyday china's cereal bowl)
2. Pour your fruit over the top (don't be afraid to mix it up); generally 2-3 tablespoons, depending upon the fruit, is perfect, but more is great.
3. Add your milk. How much depends upon what fruit you used (some contribute more juice than others) and how wet your child prefers their oatmeal. I got it wrong most every morning, so my son grew to love moist oatmeal!
4. Heat per the instructions on your oatmeal, though if you can get away with less, it will save you time in the cooling phase, as kids are notorious for not liking food too warm.
5. Sprinkle with cinnamon, stir well, and place on granite counter (amazing for rapid cooling) or in freezer to cool for consumption.

Toddler Salad

For one child, dice the following:

1/4 of an Avocado

2/3c tomato

1/2c cucumber

1/4c onion

1/4c bell pepper

Pour off 80% of the olive oil from a bottle of Newman's Own Italian or Oil and Vinegar dressing and save for cooking. Shake the remaining dressing well and sprinkle over salad. Mix well, breaking up the avocado, which will help the dressing to go further.

Pumpkin Frozen Yogurt

(1 serving)

3/4c Low Fat French Vanilla Yogurt

4T canned pumpkin (or more to taste)

1T wheat germ

a pinch of cinnamon

1/2t brown sugar

Mix all of the above in a cup and place in the freezer for 1.5 hours.

Nine Months

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Nine Months

At nine months, you can start to introduce foods to your child that make eating far more flavorful and nutritious.

Time saver: peel fresh garlic faster by
placing entire pod in a tightly covered
pan and shaking it. Then remove the tips,
chop and cook.

Garlic: some lists will say that you may start garlic as early as 7-8 months, as it is not a common allergen, but certainly by nine months, garlic should be a staple in your child’s diet. Garlic has many purported health benefits, including being a natural broad-spectrum anti-biotic, which many recommend as part of a home-remedy for ear infection and good source of iron, but the best part of garlic is its flavor. Garlic can be strong and cause stomach aches, especially if eaten raw, so until your child’s digestive system develops further, stick to cooked garlic, which can be baked to have a sweet flavor.

Garlic can be bought fresh in a clove or pre-minced, etc. in a bottle. Some contend that bottled garlic has a bitter taste but it is certainly faster to use. I prefer fresh garlic, which to flavor a food that will be cooked and pureed, need only to have its ends cut, crushed by the side of the knife and the peel removed; if the garlic is to be incorporated into a dish, it will need to be chopped further so as not to overwhelm.

Onions: Onions are a member of the same family as garlic, have many of the same properties and benefits, including being a great natural way to fight colds, and a great source of fiber and flavor.

Also, at this time, you may start to introduce herbs and spices, including pepper, basil, parsley, oregano, cinnamon, nutmeg, mint, ginger, rosemary, and dill.

Beans: the school yard song was true; beans really are good for your heart! You may either buy dried beans in a bag, which are slightly healthier or purchase them in a can. Dried beans take a long time to cook and a bag can feed an army, which is why I purchase low-sodium beans in a can and thoroughly wash and drain them before serving them to my son, who eats them like candy. Be advised: 1. Washing will not remove all of the sodium, which can be substantial in canned beans and 2. Beans can be a choke hazard so watch a child as they consume them. Remember your child's love of beans as they mature, because they make a great finger food for children of all ages.

Recipe: Baby Mexican

1 thawed cube of chicken

1 glove of cook garlic

1 slice of cooked onion

1T avocado

2T your favorite beans

1T plain, whole milk yogurt

1cube squash or other vegetable

Microwave raw onion in a small container or water until soft. Thaw other foods. Mix thoroughly with fresh ingredients, modifying portions to match appetite, and blend to desired consistency.

Other great foods to introduce to a nine-month-old’s diet are white potatoes and mushrooms, cream cheese, and cottage cheese.

Mom and Dad Meals

Dragon Breath Pasta

(4 servings; 15 minute prep time)

Child's version: limit garlic and ensure
it is finely chopped as raw garlic
is strong and is chunks, crunchy.

Spinach or whole wheat pasta (according to package)

2T EVOO

8 cloves of fresh garlic (more or less according to taste)

2T fresh minced basil

1c Parm

1-2 hot peppers (optional)

2 medium tomatoes

Use a pasta with a lot of surface area, such as a spiral, so that the garlic can adhere. Bowl water for pasta add a 2T of kosher salt and some olive oil to the water. Cook pasta until it reaches the desired texture.
Choose a pod of fresh garlic. Fresh cloves of garlic are heavier than older. Mince well and place in bottom of bowl with EVOO, basil and optional hot peppers. Once pasta is cooked, drain noodles, reserving 1/4c of water. Toss reserved water and pasta in bowl with the above. Once noodles are coated with mixture, add cheese and gently toss again.
Place in bowls and sprinkle with additional cheese and tomatoes according to taste.

Covering the Bases Couscous

So many people are unfamiliar with couscous, which packs a heavier nutritional punch than pasta, but much like pasta, is available in a wheat option.

2/3c+ of sweet onion
8+ medium to large white mushroom
1c+ frozen green peas
1T Olive Oil

1 can wild salmon
Near East Roasted Garlic and Olive Oil Wheat Couscous
Parmesan Cheese

Dice onions and mushrooms and place with olive oil in a pan that has a lid. Sweat the mushrooms for 5 minutes and add peas, liquid from directions on the box, and flavor packet. Follow directions on box. Serve with a sprinkle of shredded Parmesan on top. Prep and cook time approx. 15 minutes.

Eight Months

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Eight Months

At this point your baby should be having three meals per day. This was also the point where I started to structure meals, so that my son was getting the most out of foods. I also cut back on breastfeeding and isolated feeding so that I was not trying to get him to eat solids and immediately breastfeed.

Each day, my day loosely went as follows:

Morning: Wake and breastfeed (also, the sooner I breastfed, the sooner I could have coffee, if I am honest). An hour or so later, my son would have cereal mixed in pureed fruit.

Mid-day: His lunch would consist of a yogurt blend (more below), followed two hours later by breastfeeding.

Evening: Vegetables with a cereal for iron, followed at bedtime by breast milk.

Some experts recommend some finger foods at this time, but my son was far from ready. Watch your baby for his or her comfort level with thickness and chunkiness of foods and recognize he or she will progress at their own pace.

Purchase whole milk, plain yogurt in a
large container vs individual cups labeled
for babies to save.

The most important food to enter baby’s world at this point is yogurt. If you eat adult yogurt, your concept of yogurt is about to change, as baby’s first yogurt should be plain. Baby or plain yogurt does not contain all of the sugar of regular yogurt and is generally made from whole milk, which contains the fats that infants need and will continue to need until about their first birthday or as advised by your pediatrician.

Yogurt is one of my family’s organic items. Regardless of organic or conventional, choose a yogurt with simple ingredients that contains live and active cultures, which are essential for getting the full potential benefit of yogurt. The cultures are what help to keep the good bacteria flourishing in your digestive system, which promotes good health, in babies and adults.

Savings: ask your doctor or pharmacist if
you may use the adult probiotics vs children's
to save.

Much like the banana, it is also an essential tool for helping to stop diarrhea. Even if your child will not eat yogurt, you can add pro-biotics in the form of a tasteless powder to any cool liquid or food to help restore the balance of the gut. If dealing with digestive upset, make sure that the brand that you choose contains Lactobacillus.

Eight-months-old in our house hit mid-summer and at the height of blueberry season, which is my favorite Super Food that is only worth eating in-season. As blueberry is not a common allergen, I decided to let my son try it earlier than some of the experts suggest. He loved it pureed in his cereals and I felt good about what he was eating. I did make sure not to serve him the blueberry skin, as it would end up in hard-to-chew chunks, but they are easy to navigate around. I tell this not to advocate flying in the face of experts, but as a reminder that sometimes it is worth deviating from the prescribed path.

At eight months, some experts suggest introducing wheat germ, which is an amazing food that I only learned of because of my son. Wheat germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain. It is also a great source of iron and folic acid. Even more importantly for feeding a baby, it has a great toasted taste.

I also introduce flax seed oil around eight months, which is a great source of Omega-3, which many diets lack. Flax comes in many different forms, but oil is the easiest for the body to absorb. This is not an oil used for cooking (see label of bottle), so I used it in my son’s yogurt, as it has a nice light taste. Only use the recommended amount on the bottle, as too much flax seed oil can produce loose stools.

Flax seed oil and wheat germ were as far as I delved in to new health foods, as I felt strongly that though I wanted my son to have a healthy diet and that trying new things is good for all of us, his diet had to be realistic and something that would prepare him to eat what the rest of us were having for a given meal. If your family eats amazing and exotic foods, making their introduction imperative, I commend you, but if your family’s diet is basic, it does not make it any less healthy.

Recipe: Baby Yogurt Lunch

1 small container baby yogurt

¼- ½ avocado

Fresh or frozen fruit to hunger and taste including banana, peaches, mango, or pears

1-2T wheat germ

1T flax seed oil

Blend in mini-chopper until smooth. I would also suggest doubling the recipe, as it is a delicious and amazingly healthy lunch for adults, too.

Tip: quartering grapes is time-consuming.
Try placing whole grapes them between
two plates and running a sharp knife
between to halve.

If your child has not had a reaction to gluten in oats, limited though it may be, and comes from contamination in manufacturing, and there is no family history of an allergy or Celiac Disease, you may choose to introduce wheat at this age, which will open up the door to many pastas and breads. Other foods that are suggested for eight month-olds are kiwi, cranberry, cooked broccoli, watermelon, cantaloupe, peeled and quartered grapes, and light cheeses. Chicken, turkey, and tofu, all great sources of protein can also be introduced at eight months, but be warned, consuming meats will produce stronger smelling diapers.

I love cranberries, but like 99% of the population, I cannot eat a plain, fresh cranberry. So to allow my son some of their nutritional value, though with some needed sugar, in this case, I would rehydrate cranraisins. Finely chop them and add them to the water in which you are cooking sweet potatoes, carrots, etc. Drain excess water and then puree them with the food. Some tiny chunks may remain, so be on the lookout when serving.

Seven Months

2014-07-17T21:14:00.000-04:00

Seven Months

Your baby should be eating two to three meals per day and having breast milk or formula with each meal. Each meal should consist of approximately ½ cup of food, but remember that babies are human and will want more or less depending upon the day and their personal needs. The goal is that they gain weight and grow appropriately while learning good eating habits, which do not include gorging on forced food. Even at this age, children should learn to respond to their internal cues for hunger and fullness, and parents need to respect their limits. If your child is not interested in food, simply try later, but do not make it a battle, as you will never win. A child will not starve him or herself even at this young of an age. As always, though, if you have concerns, consult your pediatrician.

Around this time you may begin to thicken food (a relative term) as you and your baby are comfortable with it. Some recommend introducing hard-cooked egg yolk, but not egg white, which contains the most common allergens, but consult your pediatrician before offering. This is also a prime month to focus on veggies. Some common favorites are carrots, asparagus, green beans, peas, summer squash, and white potatoes.

Most all of these items can easily be cooked in the microwave; if preparing them fresh, simply cut, submerge them in water and then cover while cooking. Cook times vary, but are ready when they are soft and ready to be pureed. Do not cook your child’s food in plastic containers, especially if you do not know whether they are BPA-free, but you do not need to register for all-new microwave-safe cookware either. A ceramic cereal bowl covered by a salad plate works really well for small dishes or re-heating.

Recipe: Basic Asparagus for the Whole Family

(Treat asparagus as you would fresh flowers: do not expose them to prolonged heat and keep their ends in water)

The white end will be discarded, so after washing, you will need to snap the ends of the spears. This can be done individually by gently applying upward pressure to the two ends of the spear until it breaks, generally a few inches up from the bottom, or do one or two in this manner and then hold the bunch together and cut the spears with a knife in the general area where the sample pieces broke.

Bake: Preheat the over to 400. Spread the asparagus in a single layer across a baking sheet. Leaving some plain for the youngest eater, drizzle the remainder with a few sweeps of EVOO and a little kosher salt. If you like spice, add a dusting of cayenne. Bake until spears are a brilliant green.

Puree and serve or freeze. You can serve the "adult" asparagus warm or chill and then add it to a salad.

Carrots, green beans, and certain squashes appear on the high nitrate list, which means that initially, they should only come from baby food manufacturers, who can test the nitrate level in foods. To lower the nitrates in all foods, experts suggest preparing food soon after purchase or freezing immediately. Most experts recommend not preparing these foods at home until 8-12 months, but some recommend as soon as six months; follow your physician’s guidelines on this point. Below are the fresh foods that some say may be high in nitrates:

Nitrate List: Beets, Carrots, Green Beans, Spinach, Squash, Strawberries,Turnips, and Cantaloupe

The only baby food that I routinely purchased were the high nitrate food but found that having them made life easier because I could mix other fresh foods into them to get a consistency that my son liked. Also as commercial baby food is mainly water, it made it easy to add cereal to a meal, which is a good way to ensure sufficient iron intake. In fact, many physicians recommend continuing an iron fortified cereal until your child is at least one-year-old.

Green Bean Puree

(also appropriate for chicken, summer squash, etc.)

Place washed and prepared beans in casserole dish.

Surround beans with fresh peeled and cut garlic and chopped onion, a dash of pepper and some parsley or rosemary. Quantities used will be according to taste.

Cover and bake at 350 degrees until thoroughly cooked and soft.

Immediately puree and freeze or serve.
Growing Up: Combine green bean puree with baked chicken, rice, rice cereal, or a baked potato, and Plain Yogurt for a kick of taste and calcium.

You may also try other infant cereals; though the most commonly available will be oat, barley, which is common in infant multi-grain cereals, is also an option. As always, read the label of the multi-grain cereal to see what other grains are included and thus will be introduced to your child.

Mom and Dad Meals

Summer Squash Pasta

Bring pot of water with 2T of EVOO to boil for pasta. Cook pasta as directed. We love either a spinach or sun-dried tomato pasta, but whole wheat is also delicious.

Mince and sauté 6 large cloves of garlic and one medium Vidalia onion in 2T of EVOO in large pan with a lid. Salt to taste.

Quarter (length-wise) and then slice (about 2/3 in thick) 6 medium squash and place in pan with onions and garlic (will serve about 4 people).

Wash two stalks of oregano and two sprigs of basil and place, uncut, on top of squash. Reduce to low/medium heat and cover. Allow to cook until squash start to soften, stirring occasionally.

Juice one lemon over the entire pan, reduce heat to low, and cover.

Cook just until squash is cooked through, not mushy. Remove herbs and discard.

Slice fresh tomato and grate fresh Parm.

Six to Seven Months

2014-07-17T07:31:00.001-04:00

Six to Seven Months

Depending upon when you started solids, at six months, food is joining breast milk or formula for one or possibly two meals per day, but it is not replacing the breast or bottle at those feedings, as they are still the primary source of nutrition. As food is introduced, make sure that your baby is continuing to get enough fluids.

Pumpkin, sweet potato and butternut squash are three great Super Foods that most babies cannot resist. Beware, they are not easily absorbed and baby’s poo may closely resemble their dinner, so do not be shocked. They are, however, easily prepared, especially pumpkin, which is best and easiest store-bought, as it has a smoother texture than fresh pumpkin. Sweet Potatoes and butternut squash are best baked, but a sweet potato can be cooked in the microwave.

Recipe: Butternut Squash Puree

Butternut Squash Quick Peel:
Cut off wide bottom section.
Stand remaining column up and
then shave skin off with sharp knife.

Cut the squash in half length-wise and scoop out the seeds

Put the halves face down on a in a dish filled with about ¼ inch of water and cook at 400 degrees for 15 minutes.

Turn the squash face-up and continue cooking until meat is soft

Scoop out meat, place in food processor, and add liquid as needed to achieve desired consistency.

Recipe: Sweet Potato Puree

Wash the potato and puncture it with a fork or knife.

Place in an oven at 400 degrees until soft or

Place in a covered dish in about 1/2 inch of water and microwave until soft.

Once ready, hold hot potato in oven mitt and make an incision in the skin, which will easily peel to reveal the meat.

Both of the above make great batch recipes or use the rest for a meal for the rest of the family.

Other foods for the six month plus crowd

Peaches, prunes, apples and pears are all great for aiding in constipation, but need to be cooked at this age. You may try mango and pears raw toward the end of six months.

Recipe: Pear Apple Sauce

(great batch recipe)

Recipe: Pumpkin Apple Sauce

(fall favorite for the whole family)

Peel and slice 5-6 apples and place in baking dish lined with foil (easier clean-up)

Pour can of organic pumpkin over apples (fresh is more trouble and can have a chunkier texture)

Cinnamon to taste (if baby has ben exposed).

Enough water or apple cider to coat bottom of baking dish.

If you are not using sweet apples, you may need to add a sprinkle of sugar to taste, especially as the pumpkin flavor can be a little drab.

Cover and bake at 350 degrees until apples are soft.

Puree and serve, refrigerate or freeze immediately. Both of my children love this and will eat it for every meal and snack, so it never stays around long enough to freeze!

Mom and Dad Meals

Butternut Squash White Bean Soup

(a favorite during the winter that tastes best a few days after cooking, so make extra)

324 calories per serving

3 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
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 ot 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.

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.

Six Months: First Foods

2014-07-17T07:12:00.001-04:00

First Foods

Rice Cereal: most baby food manufacturers make a basic rice cereal that is fortified with iron and a myriad of other vitamins. Ask your doctor if they prefer a brand or simply pick up two and compare what percentage of the daily recommended allotment of vitamins that they contain, if you cannot decide, buy both, as your son or daughter may have a preference, as some cereals are more coarse. Mix the cereal with breast milk or formula to the desired consistency. The side of the box will have a guide for you but you are basically seeking the consistence of water at the first meal. Get your camera ready for the first bite.

After 3-4 days of the rice cereal, consider introducing ripe avocado or banana. Avocados are considered to be a “complete food” and the most nutritious fruit in the world; they are a good source of Vitamin E, iron, folic acid (a major ingredient in your pre-natal vitamin) and aid in the absorption of nutrients. Bananas are great for energy and can help to stop diarrhea, which is a handy tool to have available. Best yet, neither have to be cooked and mash easily with a fork, though they may need to be thinned.

Notice the dark, wrinkled skin in the picture, as it, plus the ability to squeeze the fruit means that it is ripe.

Tip: If you are not familiar with avocados, do not be intimidated. A ripe avocado will “give” to pressure, not unlike a ripe peach. To cut, hold it length-wise in one hand and put the full blade of the knife into the center of the avocado until you contact the pit. Turn the knife around the entire avocado. Once you have an incision, grab the top half in one hand and the bottom in another and twist. To save the fruit, simply place the halves back together or, if they are a staple in your household, buy as "avocado saver." Avocados, much like bananas, will brown in the refrigerator, so I will generally scrape off the top when serving on the second day.

Info: You should note that avocado, banana, kiwi, and latex have similar proteins and an allergy to one may indicate an allergy to another. Consult your physician.

These are great first foods because though they give fiber, they are easily digested and babies generally like the mild taste. If the first exposure is not a success, always remember that is may take up to fifteen exposures to a food before a baby deems it familiar and likes it. They also have a smooth texture that can be mixed with other foods to help introduce them to a baby with texture issues. So as to insure optimum iron absorption, I like to mix my son’s rice cereal in his mashed banana or avocado, which gives him flavor and helps his body absorb the iron.

The First Six Months & Decision to Start Solids

2014-07-17T06:57:00.000-04:00

Basic Nutrition in the First Six Months

At the risk of sounding like every other book out there: breast feed.
Breast milk is the perfect diet for your child for the first six months of life and should be continued if at all possible as a compliment to other foods for at least twelve months….or as long as you and your baby are both happy.
The more you learn about breast milk, the more impressed you will be. It can keep an infant thriving for months, boost the immune system, get rid of warts, and cure eye infections, not to mention rip the fat off of mom and help her recover from childbirth. It is also one less thing to pack when taking baby out, which alone is an excellent reason to breast feed for as long as possible.

The first couple of months are not easy; with a tiny stomach, baby is feeding constantly, but gradually you will find a rhythm that works for both of you, at which point it becomes more manageable (translation: you learn how to be a human cow AND get your evening glass of wine).

Starting Solids

Deciding when to start your child on “solid” foods (in the loosest sense of the word), has been made into an agonizing decision, much like many others in parenting because everyone has an opinion on when and what and no two sources give the same information. Many sources now agree that six months is the optimal time for starting solids whether because of a diminished chance of an allergic reaction, loss of the tongue-thrust reflex, or gaining the ability to sit up, and most sources agree that you should not wait too much beyond six months. Then the question becomes, what to feed first and how many days does one wait to test for an allergic reaction?
Regardless of the age at which you start solids, the golden rule is isolate the new food (i.e. only serve one NEW food at a time) and serve it for three to four days straight, as takes multiple exposures for an allergy to develop . This is not to say that your child must live off of only one thing. The rule is to simply not serve multiple new foods, so that if there is a reaction, the offending food can easily be determined.
You should also serve the new food for lunch or breakfast, so that if there is a reaction, it would not occur at night. I also did not start more allergy-prone foods on Friday’s or the weekend, as any reaction would mean a trip to a strange clinic or ER versus my doctor’s office but these decisions should be made based upon your comfort level.

Fruits & Veggies: Recommended Daily Servings and Serving Sizes

2014-07-16T11:00:00.003-04:00

School-aged children should consume a minimum of five servings of fruits or vegetables per day, and for many parents, that seems like an impossibility, especially as french fries and ketchup do not count. But as the US Department of Agriculture set serving sizes based upon the portion-size of an average person, nutritional value and ease of use, a serving size may not be what you think.

My Plate is intended for ages 2+.
For specific help with preschoolers,
the USDA offers help through
customized daily food plans.

¾ cup (6 oz.) 100 percent fruit or vegetable juice

1 medium piece of fruit (apple, orange, banana, pear, peach)

½ cup raw, cooked, frozen, or canned (in 100% juice) fruit (melon, 6 strawberries, 15 grapes, or applesauce,)

½ cup raw, cooked, frozen or canned vegetables (approx. 5 broccoli florets, 10 baby carrots, 1 Roma tomato, an ear of corn, or 1/2 of a baked sweet potato)

1 cup raw leafy vegetables (salad greens)

¼ cup dried fruit (raisins, plums/prunes, apricots)

½ cup cooked, canned or frozen peas and beans (legumes)

For the visual learners, ½ cup of a fruit, vegetable or legume looks like a scoop of ice cream, 1 cup of salad is the size of a tennis ball, and ¼ cup of dried fruit would fit in a golf ball. If you cannot remember what foods go with which ball-size, My Plate is another visual reminder of how meals should break down by food group.

So if five servings is the minimum number of servings of fruits or vegetables, what is actually suggested? For children, age 2-6, that number would fall between five and nine servings combined, though for younger children, many experts specifically recommend at least three servings of vegetables and two of fruit. Growing children and teen girls need at least four servings of vegetables and three servings of fruit per day, while teenaged boys should target at least five servings of vegetables and four servings of fruit.

Interestingly, the USDA has determined that avocado does not count as a fruit or vegetable serving (it is actually a fruit), as it contains too much fat. Whatever. Avacados are an amazing source of dietary fiber, of which most diets could use a healthy dose.

Troubleshooting: Tips for Dealing with a Finicky Eater

2014-07-16T10:50:00.000-04:00

Finicky Eater

Some children will always be good eaters, others will barely eat anything. Regardless of where your child falls, their appetite will generally taper slightly around ten months, but around one year, they may start to develop an opinion, and be warned, that opinion will change.

I felt such guilt if my son did not eat a good meal, while simultaneously wanting to dump the wonderfully prepared meal that he had wasted on his head. I knew not to enter into a battle with him over it, as it would only make it worse, but I did not feel comfortable with saying, “you have spit your food out three times, and one more time will mean that you are just not hungry,” until my pediatrician shared that by one, children only need one good meal per day. That does not mean that they only eat once per day, but it does relieve the pressure of three successful meals.

How to Deal

-Consistently feed them what you want them to eat from the beginning. Do not feed them tater-tots and ice cream and then expect them to like carrot sticks. Kids are no different from adults, they will like what they know.

-Do not defeat yourself by assuming that they will not like things, as it may be your opinion limiting their diet, not theirs. Present food neutrally, without reservation or apprehension, and check your opinion at the door.

-Do not limit presenting foods to meal time. If your child is interested in the bell pepper that you bring home from the store, cut it open and offer them some, even if it is right before dinner. It is amazing what children will enjoy when they feel like it is an adventure or that they are in control of their food.

-Even if they do not like a food, put the-food-in-question on their plate. It takes up to fifteen exposures to develop a true opinion of a food, and as children get older and more rooted in their convictions, it may take up to 89 exposures, so introduce foods early and often.

-Let them enjoy the food. Keep manners in perspective, but if they want to make a sandwich of odd items, mush things, or eat with a straw, let them enjoy the foods, as that positive experience is a part of their perception of that food.

-Do not make an issue out of eating. Do not overly reward the good or punish the bad.

-Actions speak louder than words. If everyone at the table is enjoying their vegetables, your baby will want to try what you are eating.

For more suggestions on coping with a picky eater, consider this article by Dr. Alan Greene, as posted by Horizon Dairy.

Texture

If you do not have texture issues with food, you will not understand how it can cause such an adverse and dramatic reaction, but if your little one starts to spit out certain foods or chunkier purees, you may be in the initial stages of a crash course in food texture.

Before getting too frustrated, first try taking a step back in consistency and blend purees until they are completely smooth. You may also have to momentarily stop feeding baby things that you cannot blend to a perfectly smooth texture. To keep variety in your child’s diet, you might try commercially prepared baby food versions of certain foods, but regardless of commercial or homemade, only try a sample size of a food so that you do not get frustrated by wasting money and wearing the offending food and still having an unhappy and hungry little one.

A Crash Course in Making Baby Food

2014-07-15T16:30:00.002-04:00

Not sure if making baby food is right for you? Visit our post that walks you through the process step by step and provides insight on making homemade baby food easier and more economical.

Step 1: Kitchen

The primary attribute of baby-food is its consistency, so the main thing that you need is something that will reduce the food to its most liquid and smoothest point.

There are mechanisms that will allow you to cook, blend, etc. all in one container and they will espouse the virtues of being able to do it together, but there is nothing to stop you from doing the same thing with what you likely already have in your kitchen, such as a small handy chopper or even your blender, and it can save you hundreds of dollars.

Making your baby's food will require some planning ahead to limit stress at meal time. I recommend cooking in large batches, as that meals prep is merely defrosting and mixing. Cooking in batches also allows food to be prepared in the oven, which gives certain foods a much richer taste and makes other foods much easier to liquefy.

Chef Buddy Ice Cube Trays
This polypropylene ice cube tray set
comes with lids to make freezing easier.

Some great items to bake in batches are green beans, butternut squash, and sweet potato (see our recipes). Once they have baked, you need to puree and freeze them immediately, so after baking, simply place the food in a food processor or blender with water or, better yet, the liquid in which they were cooked, if applicable, and blend to the desired consistency. By using the stock, no nutrients lost in cooking are actually lost, making the meal that much healthier and tastier.

Freezing is as simple as pouring the puree into ice cube trays. I covered the trays with wax paper but other things would work, too. If you are concerned about ice cubes trays containing BPA, stainless steel or BPA-free trays are available.

Black & Decker 1-1/2-Cup One-Touch Electric Chopper

Once frozen, I put the cubes into baggies labeled with the date and name of the food, as pureed foods start to look alike. Those bags would go into larger bags; one was for green vegetables and the other orange/yellow vegetables. Fruits, which I tended to use more at breakfast were stored in another bag. This system allowed me to quickly reference my inventory of a given color of vegetable so that I never ran out. It also was a good reminder to pull from both bags to ensure that my son got a variety of colors in his diet.

For daily meal prep, I used a one cup "handy chopper" that retails for as little as $15. The small chopper was great because it could reduce most anything to the desired consistency and then with a twist, serve as a bowl. It was also dishwasher safe, which is a must for any baby item.

Step 2: Food

To state the obvious, organic food is expensive, and some deem unnecessary. You have to choose what works for you ad your pocketbook.

One great way to help prioritize is the Environmental Working Groups “Dirty Dozen” and "Clean Fifteen;" the lists are produced annually and available as an app for shopping convenience. These lists rank the foods that contain the highest level of pesticide residue on the part of the fruit or vegetable that is actually consumed.

The “Dirty Dozen” does not factor in antibiotics or hormones, which is the reason that I created a "Must Buy Organic" list for an infant or toddler’s diet. It is estimated by opting organic on just the “Dirty

Though low-tech, it is a great
reference for what you need
and how to buy it.

Dozen” that a person consuming the recommended daily servings of five fruits and vegetables per day could reduce their pesticide intake by up to 80%.

Farmers markets are a tremendous option for both organic and locally grown foods, but Costco works well also. To make organic more affordable, try the store's brand. Perhaps the best savings tip is to know what does not need to be organic, such as asparagus, avocado, corn (though most corn is genetically modified), kiwi, mangoes, onions, pineapples, sweet peas, oranges, grapefruit, and watermelons.

Bananas, a staple for many children, appear on both clean and dirty lists, depending upon who you ask, due to bananas being contained in an inedible peel that is porous. As my son eats a banana daily, I treat the banana like other foods he consumes daily (e.g. milk, yogurt, grains): I buy organic whenever I can but do not lose sleep when organic is not an option.

What can make organic food even more expensive is that it has a shorter life-span than the same food treated with chemicals. So as not to waste money, buy only what you plan to cook and freeze or can consume during the safe-life span of the food. To extend the horizon on the food going bad, consider fruits that have not yet completely ripened.

In reality, you will not buy fresh food exclusively, if for no other reason than peanut butter is too convenient, yogurt is easier bought than made, and sometimes, we all just need to indulge. In the case of yogurt and peanut butter, which can be healthy staples of a child’s diet, you need to know how to read a label and ingredient information to make an informed choice about what your child is consuming, as there are differences between products. As for the indulgence, it tastes better if you are uninformed so just enjoy the treat!

Step 3: Prep

Nutrients in foods are lost when food is exposed to heat, air, light, and water. Thus, finely chopping a vegetable and then cooking it until soft destroys nutrients, but the consumer of your food is going to need it cooked until there are no hard spots and pureed until it is unrecognizable, so applaud yourself for feeding your child healthy fresh foods and be done.

There are ways that you can minimize and reclaim the loss of nutrients, and some methods even help with taste, so if you can employee one of these methods, all the better:

-so that nothing has to cook for longer than necessary, chop your foods into uniform pieces.

-Steam vegetables in a tightly closed container so as to trap nutrient-containing steam and minimize cook time.

-if you cannot steam and choose to boil, use as little water as possible and if making a puree, try to reclaim the nutrients by using your cooking water to thin the puree.

-Microwaving requires little water and time to prepare the food, thus making it a quick and nutrient friendly way to cook. Cooking with a covered dish further reduces cook time. The most economical, BPA-free method of cooking, and dishwasher-space-saving way to cook is in a small cereal bowl with a salad or other small plate covering it.

-Baking ads flavor and requires little water, but a great deal of time, so it is a great way to prep large batches.

-Food safety dictates that you not leave food at room temperature for extended periods so, bake, puree, and freeze quickly.

-If you cook frozen vegetables, they should not be re-frozen, so determine serving size based upon what can be consumed during the food’s safe refrigerator life.

Dear Mom, They Are Talking About Me: A Reminder for Parents of their Super Powers

2012-09-26T15:54:00.000-04:00

Superman: the oldest and most famous
superhero logo

Do the math. In 2030, our children will be adults, which is when the Centers for Disease Control and Prevention projects that every U.S. state may have adult obesity rates above 44% and thirty-nine states are projected to surpass 50%. With familiar faces put to the statistics, as parents, we must recognize the import of the choices we are making now and accept the responsibility for the lessons we are teaching our children, as they will determine whether, as adults, they fall to the obesity epidemic.

If only it were as easy as making one choice, but a healthy lifestyle is a hundred choices made every day, which provide constant temptation and perpetual chances for redemption; it is limiting television and choosing playing outside over the computer; it is buying healthy foods over junk and learning to prepare them. And most importantly, for parents, it is making sure that you are leading by example.

An unhealthy lifestyle is much like quitting smoking; it is easiest to quit if you never start. Thus parents of newborns have the greatest advantage, because from their child's first bites, they can teach them just how delicious healthy foods can be and create positive habits with salt and sugar; they can establish physical activity as a fundamental part of each day simply by modeling the behavior and establish firm limits and attitudes toward the role of television and other electronic entertainment.
But parents of all ages need to realize the power of their own actions, as children work on the "monkey see, monkey do" principal vs "do as I say don't do as I do." As New York dietician Keith Ayoob stated in a 2010 USA Today article he "never sees children who have better eating habits than their parents" and the same holds true for physical activity, as a study from Oregon State University found that the children of parents who are not home or do not spend time with their children spend an average of an additional thirty minutes per day doing sedentary activities. That may not sound like a big deal, until you realize in one week, it adds up to 3.5 hours or about 196 hours in a year.
The Oregon State study also found that children most likely to engage in active play were those whose parents played with them, but a study from National Jewish Health proved a direct correlation between parent and child activity levels. Researchers asked study parents to take an additional 2,000 steps per day, and on the days that this occurred, their children averaged 2,100 additional steps, but on the days that mom and dad fell short, so, too, did their children. Parents need to realize that their influence will diminish as children age and spend less time with them, so use that time to be active together and teach children that activity is fun.
All of this is not to say that every parent must be an athlete to raise healthy children. Parental support, whether taking children to an activity or watching them participate, provides children with the encouragement that they need to get out and active. With no scientific backing to support the findings, I discovered with my teenage daughter that volunteering together at athletic events, such as a local 10k, or standing on course to cheer, shaped her perception of how enjoyable being active can be.
Thus when parents feel powerless about changing the world in which their children live, what they must remember is that they alone have the single greatest ability to affect positive change within their child, but they must choose to use their super-powers for good.

Super-Power Steps

1. If you are not an active family with eating habits that need improvement, make your first step toward a healthier path involving your children, making buy-in more likely.

2. Start small. To safely introduce exercise to anyone who may not be accustomed to it, you need to start with the basics. Make it your goal to take a walk after dinner each night and increase the length of your walk by 10% each week. (Need inspiration? Check out our post on getting the whole family walking.)

3. Take it easy. One of the easiest ways to improve your family's health is to eat together. Turn the television off, leave the cell phone and computers in another room, and tune in to what your children have to say. With busy schedules, every night may not be possible, but establish a routine and use these nights to try out healthy meals, involving even the smallest chefs in their preparation.

4. Ask for help. Whether you need cooking instruction or inspiration for getting active, there are plenty of resources, so do not let a question mark derail your goals. Ask your pediatrician, fitness instructor, a healthy neighbor, or post a question here!

5. Talk the talk. Being active and healthy is not the same as being "athletic," a word that intimidates many children and adults. So toss out "competition," "sports," or other words that reference specific skills or abilities, if they do not work for your family and focus on fun.

6. Grow your power. Research has shown that a parent's perception of health and their belief in their own ability to make a difference play a large role in determining how healthy their family is, so congratulate yourself on reading this article and make it your goal to spend five minutes per day reading a piece or finding a new recipe. It will turn the wait in the carpool line into a productive and empowering time that will make a positive difference.

New [School] Year's Resolutions

2012-09-17T07:30:00.001-04:00

As a child on New Year's Eve, perhaps you were allowed to watch the ball drop, but with only the babysitter there to celebrate, it was not the most memorable holiday. On the other hand, the start of school was filled with the smell of fresh notebooks, crayons with sharp tips, and new shoes that you knew could make you run faster. There were pictures taken, mom cried, and out of pure excitement [and terror] you did not sleep for a whole night.

We all love beginnings and parents need a clean slate more than anyone, but perhaps when looking for the opportunity to start afresh with our families, we should follow our children's calendar. So, this year, as the mornings get chillier and nights fill with homework, think about establishing a new schedule and menu that make this school year the healthiest yet.
-A good start: each new day is a part of that healthy year, so start each morning with a healthy breakfast. Remove reasons not to eat by making breakfast convenient and to your child's taste, so that both of you have a better start. Cereal in a baggie with a yogurt to go, whole wheat bread with peanut butter, or a serving of almonds and a banana; if they have time, let them opt for oatmeal with fresh fruit, and keep it fresh with a variety of their favorite frozen fruits for a new combo every morning. Regardless of the choice, limit the sugar (be reasonable, if it needs a sprinkle, then help them choose the proper amount and do not lose the breakfast battle over food that lacks taste) and opt for fiber and protein, which will fill them up and stay with them.
-Do not just sandwich lunch between breakfast and dinner: Most kids are hungry by lunch and the fight over vegetables is mainly to test mom's sanity, so give them their most nutritious meal when they are ready to eat and you are not there to negotiate. A bowl of their favorite fruits, a whole wheat wrap filled with avocado, cheese, turkey, and cucumber, veggies with hummus instead of dressing (have you tried Trader Joe's hummus?), or, my son's favorite, left-overs.  Lunch is a social time, so keep foods simple and neat and your kids healthy and full.
-Stock simple snacks: kids are starving when they get home and have miles to go before dinner, making snack one of the most important meals of the day. Keep you fridge stocked with healthy, quick options that you and your kids select together, because there is no need to argue over choices when all are good. Consider cups of yogurt with berries tossed on top for the ride to the soccer field or an apple with almond butter.
-Easy does it: Take the dinner pressure off by making sure that your family has eaten well throughout the day and make dinner a lighter, simpler meal.  Stock up on all you need for multiple go-to dinners that are just as easy as the drive-thru, but pack a healthy and tasty punch. This blog is filled with easy and healthy recipes, but my favorite involves the three best words I get to say in the day "make your own." Set out whole wheat wraps, your favorite hummus, fresh spinach, cabbage, tomato, avocado, left-over grilled chicken, Greek yogurt dip, or other favorites, and let your kids build their own wrap, which they can heat or enjoy cold; nothing is more nutritious or filling. If your family always looks for dessert, then establish fruit as the new sweet treat. Mix your favorites together in yogurt and freeze into popsicles or just enjoy pre-sliced chunks.
-Make sure that they are ready for bed: School-age children need 10-11 hours of sleep per night, but the first step in a bedtime routine starts the minute they wake up with taking every opportunity to get them moving; whether you walk around the block, ride bikes, chase the frisbee, or shoot baskets, get children outside and active. In the evening, establish a routine and stick to it for a firmly set (i.e. no negotiating) bedtime that will allow them the rest that they need.

Why do you buy organic?

2012-09-04T16:18:00.003-04:00

To learn more about the study released today visit CNN or
watch a video from the Today Show.

The Annals of Internal Medicine have given consumers a question to ponder: to buy organic or no? Unfortunately, an easy answer is not to be found, as each individual's answer can only be found in the answer to another question: why do you buy organic?
The new research found that organic food contains no more vitamins or minerals than conventionally grown food, so if looking for a nutritional boost in the additional money you spend to buy organic, you may not find it. But it may not exist at all due to farming practices whose goals focus more on size, mass production and greater resistance to pests than on nutrition. In fact, the Kushi Institute found a 27% decline in the amount of calcium found in foods between 1975 and 1997, along with a 37% reduction in iron levels; both of which are vital to the growth and development on little bodies (see full article in Scientific American).
For those buying organic for fewer pesticides, the study found that organic food had a 30% lower risk of contamination from pesticide residue. The US Department of Agriculture states that in 2010, 59% of conventional produce has detectable amounts of pesticides even after proper washing. The long term effects of the consumptions of pesticides at these levels on children have yet to be sufficiently studied, and the only studies conducted on the benefits of an organic diet have been shorter than two years, so long term benefits are unproven. If you are buying organic to limit the pesticides you consume, consider the Environmental Protection Group's app that lists the clean and dirty foods for a grocery store reference on when to safely buy organic.
There are other benefits to organic farming that may guide you to purchase strictly organic, but regardless of your reasons, what is most important is to make the healthiest and most informed choices for your family. Because though the above may be a pessimistic view on our nation's produce, my refrigerator is stocked with fresh, organic produce because I want to limit my family's exposure to pesticides to the degree that I can. What is your choice?

Unrealistic Expectations or Healthier Pregnancy? a personal trainer's guide to a healthy pregnancy

2012-08-31T14:49:00.000-04:00

In 2012, Celebrity trainer Tracy Anderson came under fire after stating that women use "pregnancy as an excuse to let their bodies go." The comment, made in DuJour magazine, spread across morning air waves as doctors, moms, and the media unleashed their wrath, but as I listened to their criticisms, I only heard excuses for women making unhealthy choices for themselves and their children.

Most doctors recommend that patients at a healthy weight gain 25-35 pounds during pregnancy, which can mean as little as 400 extra calories per day, or the equivalent of a healthy snack; a far cry from "eating for two." If letting ones body go or doubling your caloric intake were healthy, it would literally be what the doctor ordered, so why is it not?
I advise my clients that when they first think that they might want to have a baby that they get in the best shape of their lives. Getting pregnant can be stressful (says the woman who tried for three years and went through IUI and IVF) and being pregnant is incredibly demanding, thus exercise at this point is less about shaping up and more about its other, often overlooked benefits. Consistent exercise during pregnancy combats fatigue, insomnia, even constipation, and it releases endorphins, which are the only healthy high during pregnancy. Best yet, it helps produce healthier babies and makes post-partum recovery easier.
So why all of the advanced planning? Once pregnant, many doctors advise that you should exercise to the level that you were pre-pregnancy.  So I was able to run daily and took my last spin class on my due date.  But if the only time you squat is to lower yourself on to the couch, you cannot demand exercise of your body once pregnant and meet with a positive outcome (or expect the button on your pre-pregnancy jeans to meet again for a long time).
Another benefit of exercise is that it is a great motivator to change your diet, and small changes before pregnancy make the cut backs or eliminations of your favorite vices (the real reason pregnant women are irritable) far easier. A parent struggling to establish positive eating habits will also tell you that your own healthy diet will make raising a child with healthy habits far easier than trying "do as I say don't do as I do," as food preferences are established with fewer objections and thrown food in utero.
Thus before you are pregnant, you have begun to treat your body like a temple, so that as you enter what some claim is the most self-centered time in a woman's life, that self-focus is positive.  Unfortunately, following nine months of being in the spotlight, many women feel thrust into the dark wearing only breast milk-stained sweats.
I spent my pregnancy not baby-proofing my house but post-partum depression proofing my life, and my first line of defense was exercise. I invested in my Baby Bjorn and BOB, both of which got me out of the house and away from Prozac, which I had on stand-by. My walks and, later, runs were a calming point in the day for my son and me, which any new mom will tell you is reason enough to do anything, but they (with a little help from breastfeeding) also had me back in my skinny jeans four weeks after giving birth.
My pregnancy came before I trained my first client or taught a class. I did it by working hard and staying motivated not by vanity but by my desire to relish pregnancy and motherhood, which I had worked for for three years. Every mom, whether on her first pregnancy or fifth, can achieve the same.

So if you are not a fitness guru or employing one, how are some great ways to get healthy and stay that way through pregnancy and beyond?

-Ask your doctor or OB; teachers and trainers who specialize in pregnancy fitness frequently advertise through their offices.
-Talk to your friend who stayed in shape through pregnancy or make the day of a new mom and ask how she did it.
-If you belong to a gym, ask your favorite instructor for guidance and speak to each instructor from which you take a class to learn how you can modify to be able to continue class through all phases of your pregnancy.
-Research gyms with childcare and great classes while still pregnant. It will provide you with invaluable time to yourself, while knowing that your little one is near by.  It also allows you and your baby to set the schedule without being at the mercy of a babysitter (and it costs far less!).
-Skip the cute, impractical strollers and go straight for the BOB or other jogging strollers. They will allow you to get moving with greater ease and piece of mind that baby is not getting rattled on the ride.
-Find a walking buddy or class for new moms; both provide you with a great workout and accountability.
-Whatever else you do, do not lock yourself in the house for months after baby's arrival. Making them a part of your life will help to keep you sane through all of the changes and getting moving just might even make you happy!

My best advice is while pregnant, research and set a goal that will motivate you to get back into shape. Make it a challenge and one that will require you to commit time and energy, as this will force you to care for yourself at a time when many women feel neglected. If you feel guilty in your pursuit, remind yourself that the care you take of yourself will make you a better mom. Ultimately, though, the goal is less about the achievement and more about the challenge, as what I have learned through my clients is that a genuine love of ones body comes not from appearance but a pride in knowing what your body can do, and the best part is that no one else can diminish it nor does it fade with age.

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!