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Archive for November, 2010

Thanksgiving Tips

Tuesday, November 23rd, 2010

Tips (And Recipes) For a Healthy Thanksgiving

With Thanksgiving just around the corner, you might think it is impossible to stick to a healthy eating plan-right? Wrong! Although high calorie foods and holidays go hand in hand, it is 100% possible to stay on track! Do not let the cornucopia of food options weigh you down; it is time to kick off the holiday season right. Follow these tips to ensure you have a happy AND healthy season!

Top 10 Thanksgiving Survival Tips

1. Eat a well-balanced breakfast and lunch before your Thanksgiving extravaganza to prevent hunger and the overeating that often results from it!

2. Bring a low calorie dish or dessert to your Thanksgiving dinner (even if you aren’t asked) to ensure you have healthy options available.

3. On the weeks leading up to Thanksgiving, make sure you maintain a healthy lifestyle every day. Choose to eat well and exercise often to prevent any unnecessary weight gain.

4. Drink plenty of water on Thanksgiving! It helps fill you up without any extra calories.

5. Aim for just one helping from each food group! Enjoy a balance of protein (white meat turkey), vegetables, and one type of starch, such as corn or potatoes, to fill you up!

6. If you must, save a red light food to have an extra helping of potatoes or a dessert!

7. Enjoy special holiday foods! Don’t waste calories on foods you can eat everyday; instead, choose smaller portions of holiday favorites like Pumpkin Pie or Sweet Potato Pie.

8. Avoid noshing on small appetizers because they can add extra calories to your meal without making you feel full.

9. Fortunately, white meat turkey, vegetables, and sweet potatoes are healthy options found at most Thanksgiving dinners! Just be aware of how they are prepared; avoid fried foods, heavy sauces and foods made with a lot of butter or oil.

10. Nix leftovers! Give your guests “doggie bags” or donate leftover food to a homeless shelter in your area.

Thanksgiving is a day to focus on family and friends and to give thanks for all the blessings in your life! You may want to even start a new Thanksgiving tradition in order to celebrate. Instead of focusing solely on the food being served, get the whole family moving with a friendly game of touch-football or basketball. Don’t forget to give thanks for your ability to maintain a healthy lifestyle during the holiday season!

Healthy and Hearty Thanksgiving Staples

Pumpkin Spiced Squash Pie

Prep Time: 40 minutes

Cook Time: 50 minutes

Ready Time: 90 minutes

Ingredients:

· 1 cup cooked mashed butternut squash

· 3/4 cup fat-free milk

· 2 eggs

· 1/2 cup dark brown sugar

· 1 tsp pumpkin pie spice

· 1 tsp cinnamon

· 1/8 tsp salt

· 1 store-bought graham cracker crust

Preparation:

1. Preheat oven to 350 F.

2. Blender, purée squash, milk, eggs, brown sugar, pumpkin pie spice, cinnamon and salt until completely mixed.

3. Pour into graham cracker crust and bake for 45 to 55 minutes or until the pie is set in the center.

4. Let pie cool on the counter and then refrigerate.

Makes 8 servings

1 slice (1/8 pie): Yellow

Nutty Bean Salad

Prep Time: 10 minutes

Cook Time: 15 minutes

Ready Time: 25 minutes

Ingredients:

· 8 cup small green beans, ends trimmed

· 2 cup sliced green onions

· 1/3 cup chopped walnuts or almonds

· 1 1/2 Tbsp chopped fresh rosemary

· ¼ cup fresh lemon juice

· 1 1/2 Tbsp grated lemon rind

Preparation:

1. Arrange green beans in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Place beans into cold water to stop the cooking process; drain.

2. Spray a sauté pan with cooking spray. Over medium-high heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice.

3. Cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind and serve.

Makes 8 servings

1 cup: Green

Cranberried Sweet Potatoes

Prep Time: 12 minutes

Cook Time: 50 minutes

Ready Time: 65 minutes

Ingredients:

· 2 medium sweet potatoes

· 2 Tbsp cranberry juice

· 1 Tbsp brown sugar

· 1 Tbsp butter, melted

· 1/8 tsp ground ginger

· 4 tbsp craisins

Preparation:

1. Preheat oven to 400 F.

2. Scrub potatoes and cut in half lengthwise; do not peel.

3. Spray a baking pan with nonstick cooking spray. Place the potatoes in pan, cut-side down. Bake in the preheated oven 30 to 40 minutes or until almost tender.

4. Stir together the cranberry juice, brown sugar, butter, and ginger. Turn potatoes cut-side up and brush with cranberry mixture. Bake 5 to 10 minutes or until tender. Sprinkle each half with 1 tbsp of craisins. Serve immediately.

Makes 4 servings

½ potato per serving: Yellow

HAVE A HAPPY AND SAFE THANKSGIVING!

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Using Leftovers for School Lunch

Saturday, November 13th, 2010

Running out of ideas for your kids’ school lunches?  Nobody wants to eat the same lunch day after day.  That’s why LEFTOVERS are a perfect idea for lunch.  Always cook extra so you know there will be enough to send for lunch the next day.  There are many dinner foods that can be made into a nice lunch and it will be super convenient for you so you won’t have to prepare something new in the morning!  Finding the time to plan and pack the perfect lunch can be a challenge for most families.  School lunches should be healthy, enticing for children, hold up well, and simple to prepare.    

Foods that can be eaten at room temperature are especially good leftovers to use for the next day’s lunch. Meats like turkey breast and grilled chicken are a great source of protein and with some whole wheat bread can be made into a nice sandwich. You can also pack your child a bag of their favorite veggies. When it’s time to eat, they can throw the meat in with the vegetables and they will have a nice healthy salad for lunch. You can also try mixing leftover meats with steamed rice, assorted veggies and teriyaki sauce and then put it into a pita.

Don’t underestimate the usefulness of a good thermos. Simply heat the food up in the morning and put it in a thermos; it will still be warm at lunchtime.  One option is putting soup in the thermos for your child to eat at lunch.  You can send along whole-wheat crackers and low-fat shredded cheese to sprinkle on top of the soup.  Pasta also will stay warm if kept in the thermos. If you pack some extra ingredients, your child can make their own pasta salad just the way she likes it. Another idea that kids enjoy are tacos for lunch. Taco meat heated up in the morning will be at a nice temperature when lunch comes around. You can pack a soft tortilla shell and little baggies with low-fat shredded cheese, lettuce, and anything else that you think your child will like on his taco. Not only will the taco taste great, but your child will have fun getting to put it together himself.

You don’t need to get fancy with lunch.  Chances are your child prefers simple food.  Let your child be in on the menu planning.  If your children help plan their own lunches with their favorites, they will be more likely to eat them.  If your child helps cook his favorite dinner at night he/she is highly likely to enjoy it for lunch the next day.  Leftovers are a great way to get protein, the most important component of the midday meal, into your child’s lunch.  Packing lunch can be a pain, so definitely try to incorporate leftovers from dinner.   Chances are your kids won’t mind and it will make your life a lot easier!

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How to Raise a Fit Child

Thursday, November 4th, 2010

Raising a Fit Kid

 

It is no question that kids of all ages love to play and be active!  Choosing to play tag with a group of friends, swing from the monkey bars, or even kick around a soccer ball is all part of a healthy lifestyle that may lead to a lifetime of exercising!   Studies show that young children who are encouraged to participate in such activities in their early years are more likely to continue those healthy habits into adulthood.

To prevent a decrease in a child’s activity level, encourage exercise on a daily basis and have him choose an activity that he’ll enjoy.  Playing fun games or sports will increase a child’s willingness to exercise! 

  • Exercise causes the brain to release chemicals called “Endorphins”, which naturally make us feel happy and healthy!
  • Children with active lifestyles tend to excel in sports.
  • Physically active kids tend to be academically motivated, alert, and successful.
  • Healthy children have high self-esteem!

            Healthy eating habits and an exercise routine are fundamental parts of a child’s development.  Lead by example; your child will be more likely to exercise if YOU exercise.   Here are some ideas to encourage your child to engage in a fitness routine:

  1. Give Plenty of Opportunity To Be Active:

Make sure your child has easy access to exercise.  Consider purchasing a piece of gym equipment or fitness DVD.  Another option is to take your child to a playground or sign him/her up for a sport.

  1. Focus on Fun:

Pick activities that your child enjoys, like bicycle riding, swimming, roller blading, or playing a sport.  The goal is for your child to enjoy the activity so much that she don’t even realize she is exercising!

  1. Pour on the Praise:           

Kids love to be praised.  A simple high-five or “way to go” encourages children to continue the activity!

            The best way for kids to get physical activity is by incorporating it into their daily routine. Toddlers to teens need at least 60 minutes on most days of the week. This can include free play at home, active time at school, and participation in classes or organized sports. For best results, establish a list of physical activities that your child can enjoy with minimal stress.

Preschoolers:  Preschoolers need play and exercise to help them continue to develop important motor skills. Activities such as, kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses are all great activities that build fundamental skills.

School-age:  Limit the amount of time children spend watching TV and playing computer games.  Parents should help children find fun outdoor and indoor activities all year round.  Some outdoor activities range from traditional sports like baseball and tennis to swimming, biking, hiking, and walking.  Indoor activities include basketball, dancing, running on a treadmill, or playing an active video game!

Teenagers:  Teens have many choices when it comes to being active — from school sports to after-school interests, such as yoga, gymnastics or skateboarding.   It is important to remember that physical activity must be planned in advance to fit in a busy schedule.  Encourage your teen to participate in activities with their peers; it’s enjoyable and healthy for their body, mind and spirit!

Exercise + Healthy Eating Habits = A Fit Kid

            Many studies show young children who practice a healthy lifestyle continue those habits well into adulthood.  Parents must educate their children on why a healthy diet and exercise go hand in hand.  Eating well-balanced meals during the day will fuel your children’s workouts.  Post workout, children need to eat a combination of complex carbohydrates and lean protein to replenish their bodies and feed their muscles! 

Healthy Post Workout Snacks:

  • 1 Tbsp peanut butter with a banana.
  • 6 ounce container of non-fat yogurt with 10 almonds.
  • 1 fat-free cheese stick and an apple.
  • 5 whole wheat crackers with 2 ounces of lean turkey lunch meat.
  • 1 cup of fortified, high fiber cereal with ½ cup skim milk.

Remember, calcium and protein are vital to a child’s bone stability, muscle growth and strength.  The right exercises combined with the right foods are a perfect fit for you and your child.  By providing a well-balanced eating plan and exercise regimen, your child will be on her way to a healthy lifestyle for years to come.

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