When you think of healthy foods, do you think of what’s NOT in the food – fat, calories, sugar or what’s IN the food – calcium, fiber, protein?
Star of Food Network’s Healthy Appetite and best-selling author Ellie Krieger says the best way to think about what foods you and your family eat is to concentrate on what’s in them, not what’s been taken out.
In the following interview with Family First’s Marijo Tinlin, she gives some great ideas for whole foods that are packed with nutrition, fiber and protein, including the very first hot cereal from Kellogg’s Special K.
You’ll find out why she advocates the In not Out philosophy and get some great ideas for eating delicious food that keep you full and give you lots of nutrition.
Read more about Ellie on her website and on the Food Channel’s biography page.]]>
We hear on the news all the time about the new school lunch regulations and how much food kids are throwing away because of these rules. They’re even considering “trash-cams” for some schools to monitor what the kids are pitching at the end of their lunch periods.
Nutrition expert and author Janet Zappala tells Family First Editor in Chief Marijo Tinlin her ideas for helping get our kids to eat better foods while still enjoying their lunches and snacks.
Watch this interview for tips on adding protein to their meals as well as eating a rainbow of foods and how to switch up meals to make them more appealing to our kids’ finicky pallets.
Zappala is the author of My Italian Kitchen, Home-Style Recipes Made Lighter & Healthier and is also a 6-time Emmy winner for her work as an anchor and reporter around the United States.]]>
Recently the First Lady was photographed dancing with school children to a Beyonce song.
Some criticized her for the choice of song because the words are rather suggestive for a group of elementary students. Others praised her for her role model as a strong, happy mom.
Either way, the pursuit of a healthy body image by girls is always challenging. Here are 4 ways moms can help be good role models for their children.
Drinking milk and eating fruits, grains and vegetables are two great things moms can do to role model healthy eating for their daughters. Drinking milk in front of young girls encourages them to start the healthy habit early and keep it up as they get older.
The more you are active, the more your child will want to be active with you. This also includes being an active part of getting your kids to their sport activities too. This shows you are supportive of their pursuit of physical activity too.
Caution with Dieting (or at least talking about it)
Body image and weight comments are very impactful for children. Make sure you are careful when speaking about yourself, your children or others.
Caution with Body Image and Self Esteem Comments
Girls as young as 5 years old can start feeling the negative effects of body image issues. (Just look at the fashions for that age group). Adolescents who see their mothers preoccupied with weight can be influenced by this and may become preoccupied themselves.
So if you move, eat well and use care when speaking about your own body, you can give you children the gift of good body image and a healthy lifestyle. For more information check out www.whymilk.com.]]>
Of course you know –it’s what guides your behavior almost constantly…
According to a January 25, 2011, Wall Street Journal article, “Hungry? Your Stomach Really Does Have A Mind of Its Own,” the over 500 million nerve cells of your stomach represents a powerhouse of sensation for your body, like another brain.
One of the ground-breaking experts in the field of health study, Dr. Earl Mindell agrees. Mindell has written over 50 books including the classic The Vitamin Bible which celebrates its 30th year in 2011 with a new edition. His other books include topics ranging from the benefits of soy, prescription drug alternatives to herbs, supplements and his newest book, The Nutrition Bible.
The second brain theory is a powerful idea. The problem is, our 2nd brains are telling us the wrong things. We continue to be hungry but for the wrong things.
Mindells tell Family First we are a nation of sugarholics. From the youngest age, we are rewarded with sugary treats – cake on our birthday, cookies for being good, pie on holidays. We train our bodies to crave sugar.
Sometimes, we don’t even know that we are eating sugar but foods such as breads and pastas also contain sugars. Mindell says there are 32 ways to say “sugar” on a label. Look for anything that ends in “–ose” and you’ve found a form of sugar: sucrose, fructose, and don’t forget corn syrup too.
This addiction to sugar has created a nation with 3 out of 4 people considered overweight and 25% of those people are obese. In his book The Nutrition Bible, Mindell has even coined a new phrase “diabesity” the condition of our obesity causing Type II Diabetes (Adult On-set).
Thirty years ago, when Mindell first proposed the break-through ideas about nutrition and the benefits of vitamins and minerals, the America diet was significantly different.
A serving of soda was 6 ounces. Now, a “normal” serving is 20 ounces! That’s over three times the calories. Thirty years ago, fast food was just beginning. Families still ate dinner together, cooked together and bought fresh foods instead of prepackaged prepared foods full of sugars and sodium preservatives.
These days, according to Mindell, a food product travels 1,500 miles, on average, to its destination. No wonder our foods are full of preservatives. If you’re wondering how that affects your foods, Mindell suggests throwing your store-bought tomato against the wall. It will bounce off!
The over 10,000 chemicals we are adding to our foods are causing all kinds of issues in our bodies, according to Mindell. He points out we have no idea what the long-term effects of these substances have on our bodies but we can be sure our ancestors’ bodies wouldn’t have been able to handle these chemicals.
In The Nutrition Bible, Mindell points out that we, as humans, have been eating grains for only 5,000-7,000 years. Before that, our diets were 100% meat and plant-based. Now, we have pervasive diet allergies occurring in our population, especially in our children. This was not the case even 30 years ago when he first began writing about nutrition and vitamins.
Allergies are just one cause of inflammation in the body. Inflammation is the major cause of disease. Mindell says the last century’s killer was infection. This century’s biggest killer is inflammation and we are causing it with the chemicals we ingest daily.
This medical epidemic is purely man-made from our diets and absolutely correlates to our increased incidents of cancer. Mindell says by some estimates 50% of our population will have some kind of cancer by 2040. That’s one out of every 2 people you know will fight some form of cancer.
Even our drinking water contributes to this issue. Mindell has long been a proponent of water filtration systems. Tap water, while drinkable, contains all kinds of chemical by-products including pharmaceuticals. This is because 50% of the American population is on some sort of prescription drug, which the rate in the elderly at close to 100%.
Bottled water is no better since most of the big beverage companies simply bottle tap water. Now you’re paying for the same thing you get from a tap and contributing to a landfill full of plastic bottles. Mindell says filtration systems can’t eliminate all these substances but they definitely reduce them significantly.
Drinking pure water is extremely important, according to Mindell. Coffee, soda and any other sweetened beverage are hard on the body. Water is a major element in our bodies and the lack of that element is what causes a lot of our hunger in the first place.
If we get in tune with our body’s signals and break our addiction to sugars, we can be healthier. Mindell references the Seventh-Day Adventists as the healthiest population in the United States. Their diets consist of no meat, a large amount of soy products, no coffee or alcohol and no smoking.
Mindell has been a supporter of soy for years. He says we are the largest producer of soy beans but the smallest consumer for humans. We feed our hogs and cattle the majority of the soy beans we grow and ship about 1/3 of what is produced to Asia, where the typical diet contains many soy-based products. In Okinawa, where the longest-living people on Earth reside, Mindell says they eat meat as a condiment versus the American mentality of the meat being the centerpiece of every meal.
Mindell says we can change our health with a few adjustments. Some other tips he offers:
To read more about Dr. Mindell and his books and other products, check out his website at www.drearlmindell.com.]]>
You are probably planning a trip to the pumpkin patch in the next couple of weeks, especially if you have kids.
When you get home and get ready to scoop out the guts of that pumpkin, remember how nutritious the pumpkin is.
Here are 7 nutritional facts about pumpkins and their seeds you may not know, from Chicago Healers (www.chicagohealers.com) practitioner Dr. Helen Lee DC, as well as several suggestions for incorporating pumpkin into your daily diet.
Doctor Lee suggests several ways to incorporate pumpkin seeds into your daily diet:
So whether you use fresh pumpkin or buy it in a can, now you know the great benefits of pumpkin in your diet. Don’t forget to save the seeds when you carve the pumpkins. They are super nutritious and a great snack too.
Chicago Healers (www.chicagohealers.com) is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy. Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website. With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications. For more information, visit www.chicagohealers.com.
(via Press Release) While you are back to school shopping for supplies and clothes, don’t forget to stock your pantry with lots of healthy after school snacks. Many kids jump off the school bus and head straight for the sugary snacks packed with calories and fat. It’s important to remember kids get about 1/3rd of their daily calories from after-school snacks so making sure they receive the nutrients they need to support proper growth and health is essential.
ChicagoHealers.com Practitioner Naturopath Dr. Melody Hart, N.D, helps parents transforms the following five snacks items into tasty after-school treats your kids will love.
1. Fruit– Natural, good for you and sweet, this snack choice is popular among kids and parents. Dr. Hart says to aim for about 1.5 cups of fruit per day [source: KidsHealth.org].
·If you want to make fruit even more appetizing, try dipping it in low-fat , plain yogurt.
·Freeze freshly washed grapes for a cool snack on a hot day.
·Try dried fruit. Dr. Hart says if the label doesn’t list any additional ingredients to the fruit, such as sugar, much of the nutritional value remains the same (but with a higher caloric density).
2. Smoothies– Even the pickiest kids won’t turn down fruit smoothies, which are naturally sweet. They can also be an excellent way to sneak nutrition into their diet. Dr. Hart says to beware of store-bought smoothies, because they are usually full of added sugar. These can contain as many calories as a full meal (for a toddler). [source: Bohn].
·Smoothies can be made at home using fresh fruit such as bananas and strawberries, plain yogurt, and low-fat milk and thus becomes a healthy source of calcium and protein.
·If your child doesn’t get enough fiber or protein in his or her diet, add powder as supplements to the smoothie.
3. Cereal– Cereal is a great source of fiber, which fills up tummies, helps with digestion and lowers cholesterol. However many kid-favorite cereals contain a lot of sugar. When Consumer Reports investigated the sugar content of some brands, they found that a bowl of Kellogg’s Honey Smacks serves up as much sugar as a glazed donut [source: Consumer Reports ]. So beware of the types you try.
·Consumer Reports rated several kid-oriented cereals as both low in sugar and nutritious, including Cheerios (regular and Honey Nut varieties), Kix and Life.
·Read nutrition labels and purchase high fiber cereals so children can get the most out of this snack option.
4. Peanut Butter– While high in fat, peanut butter is packed with fiber and protein. Of course this is not a choice if your child has peanut allergies. Such allergies have become increasingly prevalent in recent years, so always watch for evidence of allergies which include rashes around the mouth and face and more severe reactions such as difficulty breathing [source: PBS].
·Kids love peanut butter spread on graham crackers or paired with different flavors of jelly for a classic PB & J.
·Try smearing peanut butter on celery and top it with raisins to create a treat with flair (Ants on a Log).
·Opt for natural peanut butter brands to avoid trans fats and added sugar.
5. Trail Mix– Try making your own at home instead of buying pre-made versions. It’s a fun activity for the kids to participate in, and it allows you to control the and sugar content. Homemade granola is a great source of fiber, but it can also be high in sugar if bought at the store pre-made.
·In addition to granola, include dried fruits, various nuts, unsweetened coconut flakes, peanuts, mini pretzels and pumpkin seeds or hulled sunflower seeds for added nutrition.
·If added sugar isn’t a big issue, kids will love it if you add M&Ms or chocolate chips.
See below for some tasty recipes from ChicagoHealers.com Practitioner Dr. Melody Hart N.D. For more information, please visit www.ChicagoHealers.com.
Tasty After-School Recipes:
1. Pear Pinwheels
·Cheddar cheese, grated
·Pear, peeled and thinly sliced
1. Place 1 whole-wheat tortilla on a plate, and sprinkle with cheddar cheese. Cover cheese with pear slices. Sprinkle pear with a bit more cheese.
2. Microwave for 30 seconds, or until cheese melts. Roll, and cut into slices.
2. Fruit Smoothie
·1 container (8 ounces) vanilla-flavored nonfat yogurt
·1 banana, sliced
·1 cup frozen strawberries or peaches
·1/4 cup orange juice
1. In a blender, whip together all ingredients. Serve in glasses
3. Cupid Clusters
·3 cups Yogurt-Burst Cheerios or similar whole-grain cereal
·1/2 cup chopped dried strawberries
·1-1/2 cups white chocolate chips
1. Place paper liners in 24 mini muffin cups. Toss the whole-grain cereal and chopped dried strawberries in a medium bowl.
2. Melt the white chocolate in a microwave on high for a minute, stirring it frequently. Combine with the cereal and strawberry mixture. Spoon into prepared cups and refrigerate until the clusters are firm, about 5 minutes.
4. PB and Raspberry Pops
·1/2 cup smooth peanut butter
·1 cup plain low-fat yogurt
·1 cup reduced-fat milk
·2-4 tablespoons honey, divided
·2 teaspoon vanilla extract
·1-1/2 cups raspberries
·2 cups raspberry juice or raspberry juice blend
·1/4 cup sesame seeds (optional)
1. Combine peanut butter, yogurt, milk, 2 tablespoons honey, and vanilla in a food processor or blender until smooth.
2. Pour peanut-butter mixture into eight 6- to 7-ounce paper cups or pop molds until they’re one-third full. Cover and freeze for 1 hour. Cover and chill remaining peanut-butter mixture until needed.
3. Stir together raspberries and juice, divide among the cups or molds, and insert sticks. Cover and freeze for an hour. Then fill with remaining peanut-butter mixture and freeze for at least 8 hours, or until firm.
4. Let stand at room temperature for about 5 minutes before unmolding. If you want, spoon honey around the rims and sprinkle on sesame seeds.
5. Nutty Popcorn and Fruit Mix
·1 package (6- to 7-cup yield) plain microwave popcorn
·Nonstick cooking spray
·2 to 3 tablespoons grated Parmesan cheese
·2 cups potato sticks
·1-1/2 cups peanuts or almonds
·1 cup mixed dried fruit
1. Pop popcorn according to package directions. Pour popcorn into a very large bowl; coat lightly with cooking spray.
2. Sprinkle popcorn with Parmesan cheese; toss gently to coat. Stir in potato sticks, peanuts, and dried fruit.
Chicago Healers (http://www.chicagohealers.com/) is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy. Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website. With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications. For more information, visit http://www.chicagohealers.com/.
It’s back to school time again. After a summer at home, or packing lunches for day camp, now you have to think about what you are going to do for your child’s lunch choices at school – buy from the cafeteria or send a lunch from home.
Dr. Mike Bishop, Ph.D, M.B.A., is a clinical psychologist and Executive Director of Wellspring, a weight-loss program for kids that offers summer camps and the nation’s only year-round boarding school focusing on weight loss. He offers the following suggestions both for the cafeteria and for if you choose to pack lunches.
School Lunch Program:
Step one, says Dr. Bishop, is to sit down with the monthly menu and see what the choices are for school lunch each day. For the younger grades, most likely, they only have one choice each day. For high schoolers, there may be many choices.
According to Dr. Bishop, it’s important to discuss not just what your kids like from the menu, but also if it’s healthy – low sugar, low-fat, high fiber. It’s not just parents saying yes or no to the menu item, but also educating your child to understand if a choice is a good one or not for their own bodies. This helps teach them how to make smart choices when you aren’t around.
Teach them to read labels to see the calories and fat content of the menu items. Many schools offer the nutritional information of the menu but if your school district does not do that, Dr. Bishop advocates parents getting involved by asking for this information to be posted on the district’s website.
Dr. Bishop says a good resource for understanding the right nutritional mix is www.mypyramid.gov to look at the current food pyramid and discuss with your kids. Today, kid’s choices in food are heavily influenced by what Dr. Bishop terms “marketing forces” such as cereal advertisers, sugary snacks and especially soda manufacturers, which Dr. Bishop especially dislikes.
To put it in better perspective, according to Dr. Bishop, a serving size of soda back in the “old days” was 6.5 ounces. Today, a serving size is 20 ounces! Our nation’s soda consumption has increased 500% since then. And our rate of childhood diabetes has gone up 10-fold. Not only that, but 30 years ago, the rate of children overweight or obese was just 1 kid out of every 10. Today, it’s 2 out of 3.
Dr. Bishop notes that diet soda has gotten a bad rap from the media however, in no reputable study has the artificial sweeteners it contains been proven harmful. He says an artificially sweetened diet soda, which has not been proven harmful, is a much better choice than a sugary “fully-loaded” soda, which science definitely supports as a cause of weight gain.
So, if the cafeteria is your choice, make sure you help your child understand his choices and help him make the best ones for his dietary needs and weight.
Packing A Lunch:
If you choose to pack your children’s lunch, you maintain control of the ingredients and calories. Dr. Bishop recommends lots of fruits and vegetables, natural grains, yogurt (like Gogerts) and low-fat or no-fat alternatives such as mayonnaise on sandwiches. Celery sticks and carrots with fat-free ranch dressing as well as cut-up fruit like watermelon, cantaloupe and apples are good choices. These are great snack choices as well because kids can eat as much as they want and still keep calories and fat low.
In terms of drink selections, Dr. Bishop recommends choosing milk or water, especially if your child has any sort of weight issues. For older children, choose fat-free milk; for younger kids, 2% milk is ok for brain development.
Dr. Bishop strongly recommends not sending fruit juice. Juice contains a lot of calories. Instead, send an orange which contains fiber to help fill up your child’s tummy and has far less calories. In his own 100+ pound weight loss experience, he cut out all juice which greatly decreased his caloric intake and aided in his weight loss.
For sandwiches, Dr. Bishop recommends lean cuts of meat such as turkey. He notes bologna and salami are both high in fat. Use fat-free or low-fat mayonnaise or mustard, which has negligible fat. For peanut butter and jelly, he suggest sugar-free jam or jelly as well as defatted peanut butter such as PB2 or Better n’ Peanut Butter. He notes regular peanut butter has over 16 grams of fat per serving while the defatted peanut butter has about an eighth of that. (I tried Better n’ Peanut Butter after speaking with Dr. Bishop and it was actually quite good. It does taste slightly different than regular peanut butter but I bet your kids will never notice the difference on their sandwich).
Dr. Bishop notes there is no such thing as “good fat” and “bad fat” – fat is fat and is best avoided. He especially dislikes nuts as a snack item because they are so fat dense. Fruit and vegetables are much better choices for snacks.
Pretzels and baked chips are good choices for the lunch box. Dr. Bishop also like mini pizzas made with fat-free pita bread, fat-free cheese, and mushrooms and other vegetables.
For a sweet treat dessert, Dr. Bishop recommends No Pudge brownies you can bake at home. They are actually good and the kids won’t know they’re low-fat, he says. He also likes making sweet chips from fat-free pita bread sprinkled with cinnamon, baked and cut to pieces. Fat-free fig newtons are also ok, although they are high in calories.
Dr. Bishop says the point of making lunches or any meal is to find “lovable foods that love you back” as they say at Wellspring.]]>
It seems there is never enough time to work out when you have kids, and eating healthy is always a challenge when you’re on the run. But there are easy ways to do both and today TV host, beauty expert, mom and author of The Chic Mom’ Guide to Feeling Fabulous Nina Sutton (www.NinaSutton.com) gives tips on how to stay healthy inside and out.
Sutton says we were not meant to be sedentary; we used to hunt and gather to survive. So a little simple discipline about exercising will help you shape up. The same principle applies to what you put in your body.
Put all this together – the exercise and the nutrition tips – and you will start feeling better and getting healthier. Not only does this give you more energy, sleep better at night and need less “pick-me-ups” like caffeine and sugar, but it sets a great example for the rest of your family too. You’re encouraging everyone in the house to be healthier, and ultimately happier.]]>
We all remember her as DJ Tanner on “Full House” but she’s been married 14 years and has her own full house with her husband, former National Hockey League player Valerie Bure and their three children. She’s also got a new show on ABC Family too.
Here’s a video of Family First’s interview with Candace where she gives us tips on how they stay close as a family, how they stay healthy while on the run and how the juice box’s 30th birthday is related to that. Check out www.juiceboxbirthday.com for games, ideas and a chance to win $2,500 for making a music video about juice boxes.
Candace also discusses her new show “Make it or Break it” on Tuesdays at 9:00 ET on ABC Family. It profiles elite gymnasts and the tough competitive world they live in.
So where do you get started in healthy cooking and eating?
Well, you might begin with today’s FamilyFirst site: HealthyEating.net. Here’s their mission:
Knowing the basics about nutrition and digestion helps you to better appreciate the importance of healthy eating. But, you probably don’t have the time to get to a library to read a few chapters of the most current nutrition text. So, instead, why don’t you just sit back, relax and visit a few of our sites to familiarize yourself with the basics. Or, take a course in nutrition and digestion from the comfort of your own computer.
Learn which delicious foods are also particularly healthy. Find out what causes things like heart attacks and stroke, and what eating habits will help to to ward them off. And find long lists of healthy recipes located all over the web.
Eat healthy, folks. It’ll make you feel better.