Choose Your Own Colors Night: Empowering Kids To Make a Balanced Meal

Can you relate to this situation?  You work hard all day running the kids here and there, have a full day of work appointments and then rush to pick the kids up by the end of the day.  You get home and immediately start making a balanced meal for the family (instead of plopping on the couch with a glass of wine, which you would prefer!).  You’re working fast as you can because you know that your kids are very hungry.  Then the kids go, “Oh, mom!  I don’t like that.  Could we just have the Grab-Anything-You-Want night instead?”  You take a deep breath and wonder, “Why am I going through all this effort doing this while I am so tired at the end of the day and they don’t even appreciate it??”

I hear about these types of scenarios all the time in my office when meeting with families.  Many families just give up and let the kids have their way.  Although, this instance described above was actually in my home this time around.  We just exited a super hectic season of moving homes, and during that time, we cycled in a Grab-Anything-You-Want night and my kids have absolutely loved it.  The only real guideline when we started this was that they could not eat candy or dessert.  Both Hannah and Evan usually opt for a peanut butter and jelly sandwich and fruit, but sometimes Hannah gets her favorite basic bean burrito with a salad (which I suggest and she happily adds).  But is a Grab-Anything-You-Want night good for a long-term situation?  It depends.

Benefits
This scenario is not too unlike a leftover night, which is really what it is for my husband and I.  I see the benefits being that the kids have some choice in their foods at home.  As they age, you want them to make good choices on their own and homes are the preferred training ground.  The other thing I like about these nights is it gives the parents a little breathing room without having to go out to eat or order takeout.  Please know that this is far different than allowing this to happen every night.  And I don’t suggest turning this into a short order cook night either.  Exhausting and not recommended.  Cycling this type of wild card night may be a good option for some families with school-age children.  However, it’s important to stay committed to eating as a family even when you have this type of set-up.  Continue to turn off all technology and show your children that family mealtimes are important for everyone. 

Be sure to keep plenty of "always" foods in your
fridge and pantry.  Your children will eat what is
available.  It's amazing how that works!

Possible Issues and Opportunities
Let’s face it.  Kids don’t usually choose a well-balanced meal.  Your child may just choose to grab a bag of chips and call it a night!  If you do this type of scenario at your home, I suggest you do what I am doing to tighten up this wild card evening.  Change it to being called Choose Your Own Colors night.  This will teach them what makes up a good meal – lean protein, whole grains, a fruit, veggie and low-fat dairy – and it empowers them to do these on their own.  They could choose a combination of leftovers, or they could even cook up breakfast items for dinner.  My 8 year old daughter Hannah has enjoyed putting her own lunches together.  She’s been doing this on her own, but often asks me for suggestions.  We go through each of the components of a meal, and she happily chooses her preferences (example, for her dairy, Hannah was able to choose milk, a cheese stick or regular or Greek yogurt).  All we have to do is make them available in the kitchen!

I must note that this works best when you have several “always” foods for them to choose from.  Avoid the choice battles by keeping “sometimes” foods such as overly processed foods out of the home.  If the options are healthy, they will choose healthy.

I think our family is going to try this Choose Your Own Colors night for the time being and see how the kids do.  It will give me a night time off and will also help the kids learn some meal skills.  Summer is a good time to keep this going and tweak as needed.  I’d love to hear if you do something similar in your home and how successful you are! 

Wholly Salsa® Memorial Day Recipes! And Last Giveaway!

I attended a super fun blogger event this week hosted by the kind folks over at Wholly Guacamole.  Jeff and I tend to make our own guac at our home, but it’s nice to know for us and all the rest of the super busy families out there that the entire line of products by Wholly Guacamole is preservative and additive free.  They do this by using a cold water high pressure processing (HPP) method to keep the food fresh.  But this particular event was less about guacamole and more about their new line of salsa including five “chef inspired” flavors.  All their salsa is made with all natural ingredients and is fat-free and gluten-free.  And for my Jewish friends, all their salsas are Kosher certified!  You can find their salsas in Kroger Food Stores and Target among other national grocers.  Take advantage of their $1.50 off coupon that is being offered through the Memorial Day weekend on their Facebook page. 

We made some incredible recipes, so I wanted to share a couple of them that I especially enjoyed.  Just in time for Memorial Day!

Roasted Tomato, Goat Cheese & Feta Bruschetta

Roasted Tomato, Goat Cheese & Feta Bruschetta

Ingredients:
equal parts feta and goat cheese
pinch of black pepper
French baguette, sliced and toasted
½t roasted garlic
1T Roasted Tomato Wholly Salsa®
1 basil leaf
balsamic glaze, to taste

Directions:
Mix the cheeses and black pepper together.  Rub bread with roasted garlic and top with the cheese mixture.  Add Roasted Tomato Salsa and drizzle with the balsamic glaze.  Add chopped basil on top and serve!

Tai Shrimp Nachos

Tai Shrimp Nachos

This recipe contains three mini recipes in it, but the taste is worth it!  Make these nachos on the weekend, or for a dinner party that your guests would absolutely enjoy.  Tip: Make some of these ahead of time to cut down on preparation time when it comes time to make them.  The slaw actually tastes extra good if you let it rest together for a day.  Pick out your favorite tortilla chips and get ready to lock and load!  Lower calorie tip: Use low-fat torilla chips and mayonnaise.

Step 1: Shrimp Marinade/Glaze

Ingredients:½ cup Pineapple Ginger Wholly Salsa®
1 lime, juiced
2 tsp sesame oil
¼ cup soy sauce
1 tsp sugar

Directions:  Mix all ingredients, then add to 1 lb devained and detailed shrimp, let marinate for 30 minutes.   Put in refrigerator while making the slaw and aioli.  Once ready to grill, spray non-stick spray on pre-heated grill.  Skewer shrimp and grill for 3 minutes on each side.  Spoon marinade on shrimp on each side at beginning of each grill period. 

Step 2: Napa Cabbage Slaw

Ingredients:1 head Napa cabbage, shredded
½ cucumber, julienne
½ red bell pepper, finely diced
1/3 cup green onion, biased cut
1/3 cup cilantro, rough chopped
2/3 cup Pineapple Ginger Wholly Salsa®
2 Tbsp rice wine vinegar
4 Tbsp soy sauce
1 tsp sesame oil

Directions:  Mix all ingredients together, and let rest for at least 30 minutes, and up to 5 days.

Step 3: Wasabi Aioli

Ingredients:
½ cup mayonnaise
1 Tbsp wasabi paste
1 tsp green onion, minced
1 Tbsp water
1 Tbsp cilantro, minced
Directions:  Mix all ingredients together.
Add one shrimp onto each unbroken tortilla chip.  Top with cabbage and then drizzle with aioli sauce.  Garnish with a lime wedge, chopped cashews along with white and black sesame seeds.  Serve and enjoy.

>> Last Giveaway on Mommy Dietitian <<

Wholly Salsa® giveaway includes the original salsa varieties of
mild, medium and hot.  But it also includes the new flavors, which
include avacado verde, guacamole & spicy pico, roasted tomato,
red pepper mango and pineapple.  Also comes with this cool
Wholly Salsa® cooler!

Here’s my last blog giveaway for a very long time, so I hope you participate!  We need to get more Mommy Dietitian Facebook fans.  So, for every person that shares our Facebook page with their friends, they get an entry!  All you have to do is tag us or let us know you shared by commenting on our page.  The contest runs through Memorial Day.  The winner will be selected using Randomizer.org on Tuesday, May 29, 2012.

Happy Memorial Day to everyone, especially those who have family members who have lost a loved one in the line of duty.  We honor them, and we honor their service!

Kitchen Decor May Help Family Nutrition!

Our family made a move to a new home on the other side of the same little town just last Friday.  One of the main reasons why I picked this home was because of the French privincial-style kitchen that is equipped with lots of cook space, modern appliances and cabinets for all my dishware and gadgets.  It’s a gorgeous kitchen!  However, it was up to me to put a personal touch that communicated how I wanted this space in the house to be used.  I knew that I wanted our kitchen to be a place where friends and family could gather together.  Food is wonderful, but eating together as a family is one of the many things that make a house a home.  It builds memories.  It creates traditions.  We laugh.  We share.  We nourish.  We teach each other.  I want our children to want to be there with us cooking and creating so I knew I need to add a whimsy touch as well.

So what would any girl do?  I went shopping!

I found this graphic that seemed to list my sentiments about what a kitchen should be.  If I could make it better, I would add "nourish," "health" and "nutrition."  But hey, it got most everything!

Here is my whimsy addition.  Meet Franҫois.  He is my new French assistant who announces the evening meal.  I got some mini Franҫois men (see one on the serving plate holding a sign that says, "Kiss the Chef!") that are sprinkled throughout the kitchen.  My daughter, Hannah, wrote the dinner menu last night.  As you can see, she is still working on her spelling!

What does your kitchen say to your guests?  To your family and children?  You don’t have to spend a lot of money to create a place where everyone wants to gather.  I got these items at Garden Ridge for very reasonable prices.  The key is to make your kitchen space inviting and decorate it in a way that encourages others to want to be there. 

Just as importantly as creating a place people want to gather, also create a kitchen space that you would like to be in more!  If you find cooking to be more of a chore than a pleasure, maybe you need to re-think your kitchen.  You don't necessarily need a complete redo, but maybe add some fun decor.  I know that my new kitchen reinvigorates my desire to play in the kitchen with more foods and flavors.  From our family to yours - Bon Appétit!

Death - Or Life By Chocolate?

Cacao trees are grown in tropical areas along
the equator throughout the world.  Pictured are
Arriba cacao grown on an organic plantation
in southern Equador.

Before being incorporated into wonderfully decadent chocolate treats, cacao was actually first used as medicinal agent for over 100 different ailments.  It wasn’t until it was exported to Europe that people experimented with combining cacao with milk and sugar.

I recently attended some very intriguing research sessions on the health benefits of cacao.  The benefits I had heard before, but I learned something that challenged what my dietitian colleagues and I have long recommended when it comes to using chocolate as a neutraceutical.  Contrary to popular belief, color (dark vs. lighter varieties) nor percent cacao (higher the better) dictate the level of health benefits.  It really depends on the active flavanols that are contained in the product.  You see, flavanols are very easily destroyed in the processing of cacao.  So even if it’s a dark chocolate that is 70% cacao, it may have been processed in a way that has destroyed the flavanol activity in the chocolate.

The problem is that you cannot put flavanol content on a food label of a piece of chocolate.  The tougher labeling laws in the U.S. prohibit a food product like chocolate cannot tout health benefits (listing the flavanol content) due to its high sugar and fat content.   

What Are Flavanols and What Are the Health Benefits?

Flavanols, specifically epicatechin, is a type of polyphenol (basically, it’s a compound that has multiple benefits to the body!) that is best known for promoting endothelial health (i.e., nice dilated arteries and veins) and help in maintaining normal blood pressure.  Some of the research presented looked at smokers that have pre-aged arteries due to the constriction effects of nicotine.  This group that was tested were otherwise healthy people according to baseline lab work, but they did endothelial function testing, their arteries were like 80 year olds.  When they gave them flavanol doeses of 176-185 mg per day, these smokers had significantly improved arterial function.  I don’t know about you, but I have many family members that smoke.  They just might benefit from higher doses of flavanols in these types of supplements.

So that begs the question.  Death or life by chocolate?  A beneficial dosage has not been established, although the study mentioned above was somewhere around 175-185mg of flavanols per day.  Most dietitians and other health professionals would conclude that the negatives would outweigh the positives to eat that much chocolate daily!  Companies such as Mars has developed a dietary supplements that contain potentially beneficial levels active flavanols that can have these benefits.  In populations such as smokers or people with a family history of cardiovascular disease, this supplement may be something to consider taking.

Other Foods Containing Flavanols

As a food therapist, I have to ask the question: why not try and eat these compounds in food throughout the day?  Foods that have decent amount of flavanols include green and black tea (especially Ceylon tea), red wine, sweet cherries, apples, apricots, purple grapes, blackberries, raspberries and broad beans.  (See here amounts in foods)

Bottom Line

Chocolate can be enjoyed and death will not occur if eaten in moderation, you are not “deathly” allergic and you are not certain animals like a dog or cat.  J  Flavanol content dictates the level of health benefit of the chocolate you eat, not the color or percent cacao.  Most dietitians and wellness professionals would probably agree that a piece of dark chocolate with a high percent cacao would still be the preferred chocolate since it generally has a lower content than milk and white chocolate and it has the potential of having the highest flavanol content.  But, you can also eat a wide variety of plant-based foods with high flavanol content to multiply your health benefits of those types of foods.

Tales of a Challenging Eater (My Son)

Happy Birthday to my sweet son, Evan, who turns 5 today!

As a practicing pediatric and family dietitian, many people have this picture of my children being perfect little eaters.  Here I am as the “Mrs. Cleaver” role getting a well-balanced dinner on the table with the kids eager to dig into the wholesome goodness that was prepared with lots of love.  Floral apron on.  Kids smiling and waiting for their colorful plates to be served.  Kids digging in and eating a variety of flavors.  Nope.  Not exactly my reality.

I truly believe that the good Lord has used my son, Evan’s eating habits to further increase my empathy for my patient families with challenging eaters.  I have blogged about him before, although I don’t know how much I detailed his apprehensions with food.  Evan has been much different than my daughter, Hannah, right from the beginning.  He is one of those kids that really challenge the repeated exposure rule on food acceptance.  His food preferences are milk, yogurt, cheese, bread/bagels and fruit.   I hear you, parents.  I do everything that is recommended and yet my son has been slow to progress.   

But there is good news!   Now that Evan is getting older, he is listening more about the positive effects of eating “super power” food.  You see, he started a new soccer team and he really wants to run fast, kick harder and well, score goals.  I explained to him that eating the same foods over and over won’t give him the power he needs on the soccer field.  In the last 6 months, he has started eating new foods that he had shunned for so long including salmon, salads and broccoli.  He even told me the other day that he wants to eat a big bowl of broccoli before he plays his soccer game so he can make sure he plays well.  No kidding!  I said, “Sure!  I can make that happen.”  As kids get older, their reasoning part of their brain also develops a bit more so it is important to keep a dialogue going with them.

So, let’s list just some key behaviors in feeding your little people that will set them up to be good eaters for a lifetime:

·         Serve a variety of foods and keep healthy food such as whole grains, fresh fruits, veggies, low-fat dairy and lean meats easily accessible at all times.

·         Eat as a family as often as possible.  Eliminate distractions and serve one meal.  Avoid short order cooking or serving their favorite foods over and over!

·     Serve your children what you are eating even if you think they will reject it.  Avoid thinking of certain foods as “kid’s food.”  This is so important.  Repeated exposure of a rejected food is key to promoting eventual acceptance of that food.

·       Avoid making blanket statements like, “My child doesn’t like (insert rejected food).”  Verbalizations can solidify those rejections longer than usual.  Instead, keep an open mind that your child may eventually like that particular food.

·       Discuss the positive aspects of eating healthy foods instead of talking about the negative aspects of less healthy foods.  Kids want to hear the “why” behind healthy eating.  They want to know that healthy foods will keep them from getting a cold, will help their runny nose or even help them run faster or jump further.  They respond to knowing how eating healthy will help them accomplish the goals that are important to them right now.

·       Create non-eating scenarios with food like visiting a pick-your-own food farm or taking a cooking class so your children can be more comfortable around food.

·       Last, but certainly not least.  Your child’s only responsibility at a meal is to eat or not eat.  It is your responsibility to make the healthy meal and eliminate the distractions for a pleasant eating scenario.  If your child does not like what you fix, that’s ok!  They do not have to eat.  Get it?  It’s that easy.  I promise - they won’t starve.  (But keep that plate just in case they get hungry - later because they will try and get their preferred snack afterward!)

I have not only found in my practice that all these things work, I have found it to work in my own home.  Consistency will eventually yield results.  So, take the pressure off yourself and your children.  Your kids will come around if you provide them a healthy feeding environment. 

Happy Registered Dietitian Day!

In honor of Registered Dietitian Day today, I want to highlight all my incredible colleagues all over that provide free, reliable nutrition information on their blogs and websites for consumers.  Make note of these names in this video and save them as your favorites!  There is so much misinformation in the world wide web about nutrition and these resources will set the record straight.  Special thanks to my Florida colleague Sandra Frank Ed.D, RD, LDN for putting this amazing video tribute together.  I couldn't have said it better myself, so here it is!



To find a Registered Dietitian in your area that can customized healthy nutrition plans for you and your family, go to The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) RD finder at: http://www.eatright.org/programs/rdfinder/.

Eat Right to Boost Immunity – National Nutrition Month

I don’t know about where you live, but there are lots of nasty illnesses going around - from the flu to strep to this weird stomach ache that is nicely paired with a low grade headache and an all-over achy body.  Our family was lucky to have the stomach cluster issue all last week, but have (so far) warded off the other stuff.  Don’t be surprised when I tell you that our eating patterns can help protect or put us at risk for all the nastiness out there.  Good nutrition is essential to keeping your immune system strong.

March happens to be National Nutrition Month, and every March we encourage everyone to get back to the basics of healthy eating.  This year’s theme, “Get Your Plate in Shape,” is a perfect reminder in using food as a weapon against a variety of illnesses from the minor to the major.  So many people turn to popping supplements that they forget the power that food has in doing the trick better!  The USDA’s MyPlate is a great visual of how we should build our plates. 

Here are some ways to “Get Your Plate in Shape” and also boost that immune system:

·        Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.  Fruits and vegetables are loaded with immunity-boosting capabilities including key nutrients such as vitamins A and C (especially orange and yellow varieties).

·         Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.  Whole grains including fortified cereals and breads contain zinc has been a key player in maximizing immunity.

·         Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.  High in protein and vitamin D, these are also two things that help ward off illness.  Some research suggests that vitamin D may help reduce the incidence of the flu.  And if they happen to get the flu, it is important to have adequate levels to fight off the illness. 

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.  Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.  Lean meat, poultry, beans and nuts are all good sources of zinc.  Non-meat sources of protein include beans, nuts and tofu.  Protein is the basic building block of immune cells, so it is vital for both the prevention and treatment of illness.  

·         Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.   High sugar foods have a tendency to have less nutrients to fuel that immune system.

·         Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.  Overeating and being overweight can stress your body out, which can lead to a variety of illnesses including cancer.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.  Exercise has been shown to fight off infections, although they aren’t fully sure how.  Some theories include flushing bacteria through the lungs, temporarily increasing body temperature to kill bacteria and decreasing stress hormones.

Other ways to keep immunity boosted nicely is to get plenty of sleep and keep stress levels to a minimum.  I know this is easier said than done sometimes, so make sure you have people around you to encourage and support you in this thing we call “life.”

Throughout the month of March, I will discuss other practical ways to "Get Your Plate in Shape."  What are your barriers to eating healthy?  I would love to hear from you!  We can address them together.

For more information on National Nutrition Month, head over to the Academy of Nutrition and Dietetics webpage to check out some fun nutrition games and practical food suggestions by topic.