Being Healthy is Easier than You Think

 

School is back in session, schedules are packed with various activities, and parents are scrambling to get everything accomplished. Ask any parent what their biggest challenge is for taking steps to be a good healthy role model for kids and they’ll tell you it’s not enough time. Even with today’s hectic lifestyles, being a good role model takes less time than you think.

     Healthful Eating Basics

• Give kids a healthful variety of foods. Allow them to choose what and how much to eat from the healthy foods you offer.
• Tune into hunger cues. Teach kids to eat when they’re hungry, not just because it’s a habit.
• Eat until you are satisfied, not overly full
• Make sure everyone eats breakfast. Offer quick options such as whole grain cereal, yogurt, fruit, low-fat milk and 100% juice.

• Keep healthy snacks upfront in the fridge or cabinet so they’re easy for kids to see and grab.

When it comes to treats, size matter

You don’t have to banish kids’ favorite treats such as chips, cookies and candy. Just offer them once in awhile and in sensible portions.

• Buy single-serving sizes of chips and cookies, or portion your own into re-sealable snack bags
• When you eat out, split the fries, onion rings or the dessert
• Serve beverages such as soft drinks in small glasses
• Let your kids see you enjoying small portions

      Be a Screen Time Monitor

     Try these tips to set some limits on screen time and get your kids moving.

• Set a Screen Time Budget – allot kids one to two hours per day to spend on TV, Video games or fun time on the computer

• Devise an After-School Action Plan. Brainstorm to create a list of activities to get them on their feet and away from the screen.
• Click it off at Meal Times. A ‘no’ TV’ policy during family meals channels your attention into what’s going on in each other’s lives.

Get Active with Your Kids

Being active with your children gives you more quality time with them, boosts your energy and helps you mange stress.

Help Your Kids Strike the Right Balance

One of the most important skills you can ‘model’ for your kids is how to maintain a healthy weight by balancing the calories in the foods you eat with the calories you burn through physical activity. Set an example by eating moderately-sized portions and be physically active yourself.

Being Healthy Takes Less Time Than You Think

If not having enough time is your biggest barrier to being healthy, you are not alone. With today’s hectic lifestyles, many parents feel the same way.

·         Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store.

·         Use supermarket time-savers such as rotisserie chicken, pre-washed salad greens and canned or frozen fruits and vegetables.

·         Ask kids to help you plan their lunches and family dinners

·         Enlist their help with meal prep.

For more information about this topic go to: http://ific.org/kidnetic

Hot Soup on a Snowy Day

Nothing fits a nice snowy day better than a hot bowl of soup. Soup is the ultimate winter comfort food. When prepared with the right ingredients soup can also be a healthy meal option. What is the best way to stir up a healthy soup? Well, start with a homemade version. Canned soups are convenient, but they are loaded with sodium. Homemade soup is simple to make and the sodium content can be controlled.

Start homemade soup with a simple broth. Make sure the broth is low fat and low sodium. Add vegetables to the broth. Tomatoes, beans, corn, carrots, potatoes and peas work well for a vegetable soup. Use your imagination. Some soups add kale, spinach, or event butternut squash. To increase the flavor of your soup, add aromatic vegetables such as onions, peppers, garlic and celery. Other ingredients that can increase the flavor and fiber are grains such as barley, brown rice or whole grain noodles. Because of the sodium concerns mentioned earlier, avoid adding salt to season soup. Herbs and salt-free seasonings such as black pepper, bay leaves, and basil add flavor without sodium.

Turkey Soup with Sweet Potatoes

1 cup cooked wild rice or brown rice
2 cups peeled, diced sweet potato, canned or fresh
1 14-ounce can low-sodium vegetable broth
1 32-ounce box low-sodium chicken broth
1 15-ounce can white beans, drained & rinsed
¾ lb. cooked turkey meat, chopped (chicken can be substituted)
1/3 cup dried cranberries or raisins
1/2 tsp. dried thyme
1 Tbsp. dried parsley
¾ tsp. black pepper
Cook rice according to package directions. Place sweet potato in medium pot and add vegetable broth. Bring to a boil, stir, lower heat and gently boil until sweet potato is cooked, about 18-20 minutes (if using canned, heat only 2-3 minutes). Add chicken broth, beans, turkey, and rest of ingredients and simmer, stirring occasionally, until soup is 165 degrees F. Makes 6 servings. Per serving: Calories 386; Total fat 3g; Sat fat <1 g: Carb 59g; Fiber 5g; 381 mg Sodium. Source: National Cancer Institute, http://www.5aday.gov/.

Snacking revisited: Done properly, it's not a bad thing

William Nichols - Writer and featuring  Katherine French – Mercer County Extension Educator
Turns out, for most people, eating between meals may not be such a bad thing after all.

Healthy snacking is a great way for kids -- and adults -- to keep up energy levels, avoid overeating at main meals and ensure that they are consuming enough essential nutrients, according to a registered dietician in Penn State's College of Agricultural Sciences.

"Nearly all children need at least one healthy snack a day," said Katherine French, a nutrition, diet and health educator with Penn State Cooperative Extension in Mercer County. Younger children may require two to three snacks per day, while older children may only need one.  Read more...  http://live.psu.edu/story/47894

Planning for Camp

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Mix and Match Meals

A "Restaurants and Institutions" survey found that about 70 percent of the United States adults decide what to eat for dinner at 4:00 P.M. or later. One way to ease the "dinner dilemna" is to plan meals like some people plan clothing purchases. Consider the person who mixes and matches a few clothing items into dozens of different outfits. You can do the same with foods by combining basic foods into an assortment of different and tasty meals. Try this list of foods for mixing and matching: Assorted Fresh Fruits in Season: Can be eaten "plain, as is;" chopped, sliced and added to salads; toppers for frozen desserts; or layered with pudding for a parfait. Cheese: Used in cheese sandwiches (toasted or untoasted): add to main dish salads; mix into a white sauce and serve over vegetables like broccoli or baked potatoes; or grate and use in a casserole topping. Eggs: Hard-cook, slice and use for a main dish salad; fry: scramble; make into an omlet or use in egg salad sandwiches. Frozen Vegetables: Cook and serve or toss into soups; add to casseroles or pasta dishes. Milk: Use in white sauces, puddings and cream soups. Use milk as a base for beverages. Meat, Poultry and Fish: Can be used as a single entree or combined or added to pasta dishes, casseroles, or even pizza topping. Rice and Pasta: Offer with seasonings as a side dish, serve topped with a sauce; mix with other foods and a white sauce or can of soup for a casserole; use in cold salads; or added to soups. By mixing and matching different combinations your meals and snacks will have a better chance of being nutritious as well as offer variety to your menues.

Pack a healthier sandwich

Sandwiches are a lunchtime staple for many people. Packing a homemade sandwich can stretch your food budget and, if done right, be a healthy addition to the lunch menu. So what are some of the ingredients to consider when building a sandwich? The type of bread is important, along with what goes between the bread.

When many of us think sandwich, we think bread, meat and mayo. But there are a host of sandwich additions that can make that plain, old ham on white seem obsolete. Let’s take a look at how to change a dull sandwich into the envy of all of your lunchtime friends.

Choose a healthier bread option. When selecting bread look for whole wheat. Whole wheat bread will give you more fiber, at least 2 grams per slice. You can make sure that the bread you pick is whole wheat by checking the label. The first ingredient on the ingredient list should be 100% whole wheat. Think outside the slice. When it comes to breads you have other options. Whole wheat tortillas or wraps are great for adding a different texture to your sandwich. The next time you are in the grocery store bread aisle, explore some of the whole wheat possibilities that can be used.

Read the food label when shopping for healthier meat options. Many processed, cold cuts and deli meats, will contain high amounts of sodium. Tuna canned in water is a low fat option, but when you add mayonnaise, you add fat and calories.

Vegetables can be used to add color and interesting taste to your sandwich. Lettuce and tomato are what most of us think of when adding vegetables to a sandwich. Spinach leaves, Shredded carrot, cucumber and green and red pepper can add a rainbow of color and taste.

Don’t forget dairy choices. Cheese is a good source of calcium and protein. If you are concerned with adding fat and calories, try a low fat version of your favorite cheese.

Cut out the high fat mayonnaise and add low or no fat condiments to your sandwich. Mustard is a fat free choice. Low fat salad dressings also work well on sandwiches and wraps.

Iowa State Extension has a fun activity on their Nutrition Diet and Health Website. You can actually practice building a healthy sub-sandwich. This link will take you to the site: http://www.extension.iastate.edu/healthnutrition/nutrition/sandwich.htm.

Make Your Holiday Food Sparkle!

We’ve all heard the expression that we eat with our eyes. Attractive food sets up an expectation that the food will taste wonderful. In this season of entertaining, there are many opportunities to make our holiday food sparkle. It is not difficult to add that final garnish that sets your food apart from the others in the holiday pot luck. Here are a few suggestions. Think colors. Christmas colors of red and green are commonly found amongst fruits and vegetables. Adding colorful vegetables to a dish is a healthy practice,often including additional vitamins. Dark green vegetables are high in vitamin A. Many red vegetables contain vitamins A and C. Red fruits and vegetables that make attractive garnishes are red bell peppers, cherry tomatoes, Delicious apples, red cabbage, beets, red pears, pomegranate seeds and cranberries. Dice the colorful additions to add lots of contrast or top your dish with a few pieces, placed in an interesting pattern. Even a sprinkling of herbs, sundried tomatoes or colorful peppercorns can contribute some holiday colors. Add shapes. It may seem like more effort than you can take on right now but having small cookie cutters on hand can elevate your dish gourmet status without changing the ingredients. Cut stars from bread and toast for a dip garnish. Cut hard vegetables like turnips, beets, jicama or carrots with a small cookie cutter or knife into a holiday shape. Just a few will bring raves from your guests. Children will really appreciate a snowflake or Santa garnishing a side dish. Use what’s on hand. Do you have doilies from past projects that would add interest to a cookie tray or even under a salad dish? Any red or green dishes can be called into play. How about plaid dish towels, napkins, scarves or even colorful washcloths? Layer them in a basket to cushion your dish-to-go or add interest to buffet entrees. I have a flower pot with a plastic liner that I use for rolls. Antique silverware, trays, old dishes and even glasses can be combined in interesting ways. Look outside. Evergreens, winter berries, rose hips, hardy herbs, nuts, Osage orange balls, pine cones and even bare branches can make wonderful centerpieces. Add a few sparkly ornaments and your company will be complimenting your creativity. As you do your final shopping for the big day, include some colorful garnish materials and put the family to work preparing the garnishes while you get the food on the table. They'll enjoy taking part in making the holiday food sparkle. And that is what holidays are all about - sharing good times (and special food)with those we love. Happy Holidays!

Get Out of the Kitchen and Socialize During the Holidays!

I enjoyed (more like survived) another holiday! For all those designated cooks you may know exactly what I mean. Were you missing an ingredient when you were ready to start cooking? Did you forget to serve something you had planned? Or there is that often asked question. "How do I time my dishes to have everything ready to serve at once?" Hopefully my four steps will reduce your stress and gain you time to socialize. # 1 Don't procrastinate!!!

# 2 Plan Think about all the family functions and parties you will be attending over the holiday, write it down either on a calendar, datebook, or a post a visible note. Include start time, location, departure time and directions if needed. If you are hosting, plan your menus! Make sure to include items that can be made ahead and limit items that need to be made last minute.

# 3 Make a List I know some people can go through life without the need of a list, but for others it is the only saving grace from total disaster. Make a grocery shopping list made from menu items and recipes you plan to use. Consider making a list for each function include: all the food items, serving utensils, and any miscellaneous items you plan to take.

# 4 Prepare Ahead Once menus are planned review and add preparation/cooking times. Make items that can be prepared ahead. Many casseroles can be prepared a week or more ahead then frozen. Several days before the function make a time line of preparation/baking times for all menu items. This will help reduce stress and make sure nothing is forgotten and everything is done when dinner is scheduled to be served.

Having family members help with holiday preparations is also an effective way to save time in the kitchen. If you have found some sure fire ways to save time in the kitchen please comment and share your secrets. So we all can enjoy the holidays with less stress and more free time to visit with friends and family. ENJOY!!