Whole Foods Field Trip

I had the pleasure of chaperoning my twin daughter's kindergarten class field trip to Whole Foods today. I was so excited to see what their tour would be like and what they would learn about healthy eating. In the end I decided I would write about our lesson as a reminder to all of us how important organic whole foods are to our bodies and our environment. And, how to talk to our kids about this subject.

It all started with the introduction of our tour guide Mike. He is, of course, a Whole Foods employee in charge of marketing at the store we were visiting. He was great with the kids and you could tell really enjoyed giving tours. Our first stop was the skincare section of the store where Mike explained that anything that is put ON your skin ends up IN your body so it is important that it be natural and organic.

He went on to ask the kids if they new what organic meant. There guesses were pretty good and I thought his explanation was clear. Organic means that it is 'from the earth'. It is natural, without added chemicals and the basic ingredients are unchanged.

Next we moved on to the produce section. Mike explained how it is important to eat a rainbow of colors. Not only to make sure you are eating different kinds of food, he explained that even different colored apples (green, red) provided slightly different vitamin and mineral levels. He quizzed the kids on what some of their favorite green, yellow, orange and red veggies were. It is hard to keep track of what is a fruit and what is a veggie sometimes, but they did great.

We also talked about why it is so important to buy our fruits and vegetables locally. He showed the kids a section full of Michigan grown apples, squash and pumpkins. They picked up on the fact that food sitting on a boat or trucks for weeks vs. hours makes a big difference in freshness.

At the fish counter, our tour guide was trying to make a point about the importance of sustainability. He asked how many of the kids had ever been fishing before, most raised their hands and what you do when you catch a really small fish. One of the boys answered 'throw it back.' This was exactly what Mike was looking for. He then asked if anyone knew what sustainable meant. This was my favorite part of the whole experience..."when you get something on your shirt and you have to wash it off" one of the other boys answered. How cute is that? Never fear, they ultimately learned that sustainability means that we should never go out and catch all of the fish. We need to save them for the future.

We talked about meat and how important it is (if we are meat eaters) to eat meat from animals that are allowed to roam free, not be kept in tight cages. The tour guide compared chickens to the kids, calling them 'free range' kids.

Along the way there were samples of gum drops, sushi, bread and really yummy gelato. The kids had a great time and learned a lot about not only what to eat, but why it is so important to be aware of where your food comes from.

I am sure all of the whole food stores offer this service and I hope that you and your teachers will take the time to take a tour.

- Shannan

Goat's Milk

So one of my 5-year-old daughters saw a segment on goat's milk on a kid's show she watches, not sure which one, and has been asking for it ever since. I wasn't sure if she would like it, I had never tasted it before, but I am always up for them trying new things so I bought a quart. Without hesitation she drank it down and announced that she would drink a cup of goat's milk everyday to stay healthy.

So what are the health benefits of goat's milk and how is it different from the cow's milk we are all used to?

Delicious with a slightly sweet and sometimes salty undertone, goat's milk is the milk of choice in most of the world. Although not popular in the United States, it can be found in markets and health foods stores throughout the year.

Unlike cow's milk there is no need to homogenize goat's milk. While the fat globules in cow's milk tend to separate to the surface, the globules in goat's milk are much smaller and will remain suspended in solution. When individuals have sensitivity to cow's milk, goat's milk can sometimes be used as an alternative.

Health Benefits

Goat's milk is a very good source of calcium and the amino acid tryptophan. It is also a good source of protein, phosphorus, riboflavin (vitamin B2) and potassium. Perhaps the greatest benefit of goat's milk, however, is that some people who cannot tolerate cow's milk are able to drink goat's milk without any problems. It is not clear from scientific research studies exactly why some people can better tolerate goat's milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow's milk in significant quantities yet largely absent in goat's milk.

Calcium-A Mineral for A Lot More than Strong Bones
Goat's milk is a very good source of calcium. Calcium is widely recognized for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. A cup of goat's milk supplies 32.6% of the daily value for calcium along with 27.0% of the DV for phosphorus. In comparison, a cup of cow's milk provides 29.7% of the DV for calcium and 23.2% of the DV for phosphorus.

Building bone is, however, far from all that calcium does for us. In recent studies, this important mineral has been shown to:

- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

Energy Producing Riboflavin
Goat's milk is a very good source of riboflavin, a B vitamin important for energy production. Riboflavin (vitamin B2) plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur. Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles.

A Good Source of Protein
Goat's milk is a good source of low-cost high-quality protein, providing 8.7 grams of protein (17.4% of the daily value for protein) in one cup versus cow's milk, which provides 8.1 grams or 16.3% of the DV for protein. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

Cardiovascular Protection from Potassium
Goat's milk is a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since a cup of goat's milk contains 498.7 mg of potassium and only 121.5 mg of sodium, goat's milk may help to prevent high blood pressure and protect against atherosclerosis.

Give it a try!

- Shannan

Sources: WHFoods

Halloween Treats

With Halloween right around the corner and treats abound, I thought I would pass along a few fun recipes that aren't quite so unhealthy...

Pretzel Spiders

Ingredients
2 round crackers
2 teaspoons smooth peanut butter or cream cheese
8 small pretzel sticks
2 raisins

Instructions
Make a sandwich of the crackers filled with peanut butter. Insert eight pretzel "legs" into the filling. With a dab of peanut butter, stick two raisin eyes on top. Makes 1 serving.

Rotten Apple Punch

Ingredients
Apple cider (adjust the amount for the number of people you plan to serve; we suggest at least 1 gallon)
Five 1/2-cup containers (we used Pyrex glass dishes; other small containers or cups will also work)
Red and green food coloring
10 to 15 gummy worms
Punch bowl

Instructions
Pour apple cider into all 5 small dishes, stopping about 1/2 inch from the top. Add 2 drops of red and 1 drop of green food coloring to each dish and stir until the colors have blended.

Hang 2 or 3 gummy worms around the edge of each dish and place the dishes in the freezer. If you use more than 3 worms, the rotten apples won't float as well. Freeze until the rotten apples are solid.

Just before serving, slip the frozen wormy apples out of the dishes by setting them briefly in a few inches of warm water in your sink.

Float the rotten apples in a large punch bowl filled with untinted cider. For added creepiness, drape the gummy worms over the edges of your serving bowl.

Tip: Do steps 1 and 2 the day before serving the punch

If you are anything like me you sort of dread all of the treats and candy around Halloween, but try to remember this Healthy Eating Tip: There are no "bad" foods, only poor diets. A little extra candy and cookies on Halloween aren't "bad." You simply don't want to allow your children to eat too much of those foods, too often!

Happy Halloween!!

- Shannan

Sources: Meals Matter, Disney Family Fun

Yummy Yogurt Waffles

Since I seem to be on a healthy breakfast kick, here is a new waffle recipe we tried. It is a little heavier and more filling than a normal waffle due to the yogurt, whole wheat flour and oat bran, but was yummy with some sliced strawberries and whipped cream. The girls thought whipped cream on their waffles was quite a treat!

I enjoyed the fact that you can throw all of the ingredients into the blender and then just pour the batter directly onto the hot waffle iron. Saved on a little mess and clean-up.

Yogurt Waffles

Ingredients

1 cup nonfat plain yogurt

3 eggs

1/2 cup whole wheat flour

1/3 cup oat bran

pinch of salt

1/4 cup vegetable oil

1/2 cup milk

1 1/2 tsp vanilla

1 1/2 tsp ground cinnamon

1/2 cup chopped nuts (I used walnuts)

Preparation

Combine all the ingredients in a blender or stir them together until well mixed. Cook the waffles on a hot waffle iron. Serve them hot, topped with more yogurt, fresh fruit, maple syrup, honey or peanut butter.

Enjoy,

Shannan

Source: meals matter

Learning Begins with Breakfast

A few weeks ago my husband and I attended a meeting at our girls school and amongst the suggestions of a large enough pencil case and various bits of information, their teacher made a point of requesting that students eat breakfast before they show up each day. My first thought was "who isn't feeding their 5-year-old breakfast in the morning?" But then I thought about it a little more...sometimes it is hard to get your child up and ready and I suppose breakfast could be missed.

Studies have shown though that children who eat a healthy breakfast in the morning are more able to focus in school and actually do better in school that those who don't eat. Can you imagine how a growing body must feel after fasting for 12 or more hours? By lunchtime there is no more fuel.

So what should kids eat for breakfast?
Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won't feel full for long.

Just like with other meals, try to eat a variety of foods, including:
grains (breads and cereals)
protein (meats, beans, and nuts)
fruits and vegetables
milk, cheese, and yogurt

Here are some breakfast ideas. First, the traditional ones:
eggs
French toast, waffles, or pancakes (try wheat or whole-grain varieties)
cold cereal and milk
hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)
whole-grain toast, bagel, or English muffin with cheese
yogurt with fruit or nuts
fruit smoothie, such as a strawberry smoothie

And now some weird (but yummy) ones:
banana dog (peanut butter, a banana, and raisins in a long whole-grain bun)
breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)
country cottage cheese (apple butter mixed with cottage cheese)
fruit and cream cheese sandwich (use strawberries or other fresh fruit)
sandwich - grilled cheese, peanut butter and jelly, or another favorite
leftovers (they're not just for dinner anymore!)

If your kid prefers a piece of cold pizza in the morning, why not? It is definitely better than nothing.

Remember, you can always mix up the pancake batter the night before and keep it in the refridgerator. Or better yet, make a double batch of pancakes or waffles on the weekend, freeze them and pop on into the toaster on a busy weekday morning.

One of my kids favorites is a frozen yogurt pop. They feel like they are having a treat for breakfast but it is actually good for them.

- Shannan

Sources: kidshealth.com

Pomegranates

You would have thought that I set a chocolate cake in front of my kids tonight when I pulled out a pomegranate, cut it in half and let them go at it. They picked out and ate the seeds until I insisted they got to bed.

Easier than picking the seeds out of a pomogranate, drinking it's juice is not only tasty, but extremely nutritious. Pomegranates are full of vitamins(C, K, B), minerals and important antioxidants. The level of antioxidant is even higher than those of other fruits popularly known to have high levels of antioxidant, including blueberries, cranberries and oranges. This is attributed to the very high polyphenol content in the fruit.

Several recent studies have shown significant potential health benefits from drinking pomegranate juice. Here are eleven:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

Since pomegranates are a seasonal fruit for us, I think that makes it even more special. My girls are starting to associate it with Fall along with pumpkins and Halloween. Try making it a special Fall treat for your family too!
- Shannan

Seven Tips for Raising Healthy Eaters

I love this article from Meals Matter so I am passing it along.

Start your preschooler on the path to healthy eating with these basic strategies:

1. Be a good role model by eating regular meals based on nutrient-rich foods like low-fat or fat-free dairy products, fruits, vegetables and whole grains. Your child watches what you eat, so make sure you’re a good example of healthy choices yourself!

2. Establish routines around mealtimes and snacks. This consistency makes young children feel secure. Be sure to allow children enough time at the table – aim for 20 minutes. And try to create a calm and nurturing setting…your child can’t focus on eating with multiple distractions (eg. television).

3. Relax and don’t force, cajole, persuade or trick your preschooler to try to get him or her to eat – that creates a battleground where no one wins. You may have to offer a food 10-15 times before it’s accepted. Try to add just one new food to a meal with 3 or so healthy foods your child already enjoys. Eventually your child will begin to accept new foods—don’t give up.

4. Watch for signals that your child is fulland finished eating (eg. playing with food). Offer him or her nutritious food and do not let them fill up on junk food, they will naturally regulate the amount they eat. Simpler foods are usually preferred. And make sure the temperature and texture of the food you offer is easily handled by your child.

5. Divide the responsibility. Both you and your child have choices to make when it comes to eating. You determine what foods are served and when. He should decide which of those healthy foods offered he will eat and how much. Don’t be concerned if your child doesn’t finish all of the food you offer at any one meal or snack. Over several meals, his intake will likely be enough.

6. Offer healthy snacks Young children have small stomachs. They need to eat less, and more often. Regularly scheduled healthy snacks are like &#quot;mini-meals&#quot;. They can provide up to ¼ of the nutrients your child needs each day as well as enough calories (energy) to sustain them through a busy day of school and/or play. Try to combine foods from at least two food groups that partner protein and carbohydrates sources. Peanut butter and whole grain crackers or fresh fruit chunks mixed into low-fat yogurt make great snacks with staying power.

7. Make physical activity a part of your family’s health routine. Children should be active at play for at least 1-2 hours each day. Consider options like a simple outing to the park to play or more organized classes or age-appropriate sports. And don’t forget to limit TV time for young children…that’s a healthy habit you’ll want to establish early!

Print our Start Your Preschooler on the Path of Healthy Eating. Tips for teaching your child healthy eating habits that will keep them healthy for a lifetime.

- Shannan

Healthy School Snacks

Well, the day has finally arrived. My girls officially start kindergarten tomorrow. We have spent the last two weeks running around buying clothes, shoes, backpacks, and lunch bags. Now the real chore...figuring out what to pack everyday for a daily snack and lunches.

As with most families, I am faced with the struggle of providing healthy, good tasting snacks that make everybody happy. I happen to have one child who doesn't like cheese and neither will eat nuts or any kind of lunchmeat. This makes life a little more difficult but there are a lot of great recipes out there to choose from. Here are a few snack items I am going to start with:

Zucchini Bread Tea Sandwiches

These zucchini bread cream cheese sandwiches are a sweet change from the traditional lunch box fare. These zucchini bread tea sandwiches are also delicious for breakfast or an afternoon snack.

INGREDIENTS:
4 slices prepared zucchini bread
1/4 cup cream cheese (low fat is okay)
Preparation:
Spread two tablespoons of cream cheese on two slices of the zucchini bread.
Top with remaining two slices of zucchini bread. Slice lengthwise into "fingers."

Zucchini Bread Recipes:

Healthy Zucchini Bread

Chocolate Zucchini Bread

Zucchini Bread Recipe

Zucchini Bread

Sunflower Seed Gorp

The Seneca Indians used sunflower seeds to make pudding, gravy, bread, and coffee. Mixed with dried fruit, the seeds also make a sweet and nutty snack.

INGREDIENTS:
2 cups raw sunflower seeds
1 cup pine nuts
1 cup raw pumpkin seeds
1 cup raisins
1 cup sweetened, dried cranberries

1. Measure the ingredients into a paper bag, fold over the top of the bag, and shake to mix. Store the mixture in an airtight container.

Green Herb Hummus

INGREDIENTS:
1 (15-ounce) can chickpeas, drained and rinsed
1 clove garlic
2 tablespoons tahini
1/4 cup fresh parsley leaves
6 fresh basil leaves
1 medium scallion, chopped
1 tablespoon chopped fresh dill
1 teaspoon honey
1 tablespoon fresh lemon juice
1/8 teaspoon cayenne pepper
1/4 teaspoon kosher salt
1/3 cup extra-virgin olive oil

Options for dipping: carrot sticks, sliced cucumber and whole-wheat pita chips

DIRECTIONS: Place ingredients in a food processor fitted with a steel blade and pulse until smooth. Serve with dippers.

And don't forget the old favorites like fresh fruits and veggies, yogurt (frozen yogurt tubes will last in a lunch bag) or whole grain crackers.

Lunch tips that work for us:

• Have a small thermos handy for soups, spaghetti, and mac & cheese
• Do a "snack lunch" - a fruit, a veggie, cheese or yogurt, crackers or pita bread
• Cut your peanut butter and jellie sandwiches into fun shapes like a heart or star (it's just more fun to eat)

Check out Family Fun and Healthy Eats for more great ideas.

- Shannan

Body Ami: Apple Cider Vinegar on a Whole New Level

Recently, through the crazy medium of Twitter, I came into contact with Beverly Parenti of Body Ami. She has a some wonderful products that I really think you should all try. It's such a great idea...flavored apple cider vinegars.

Many swear by taking a few tablespoons of apple cider vinegar a day for it's many health benefits. These include:

• better digestion and assimilation


• better elimination


• prevents infection and increases immune system


• helps remove toxins


• natural allergy relief


• quicker healing fom coughs and colds


• promotes pH balance


• rich in nutrients, minerals and enzymes


• and of course increased metabolism and greater success with weight loss.
  

Body Ami has more great health benefits and testimonials listed on their website. They even have a Facebook page where many have written in testimonials or sent video clips to watch. Cool!

The one really big dis-satisfier with apple cider vinegar seems to be the strong taste. Body Ami has found a wonderful solution to this problem. They blend their organic, unpasteurized, unfiltered apple cider vinegar with super fruit juices and honey. Some of the choices include acai berry, goji berry, currant, pomegranete, and mangosteen. Don't those sound delicious not to mention incredibly nutritious. This is a wonderful idea.

Beverly sent me a trial size sample of Body Ami. For the last week my husband and I have been enjoying Currant Honey Apple Cider Vinegar. I mix a few teaspoons with water in my stainless steel water bottle and sip on it throughout the day. I really love it and I feel so energized throughout the day. I love that my body is getting so many enzymes and minerals and detoxing in the process. I'm trying to decide which flavor I want to try next!

I had the opportunity to chat with Beverly on the phone last week and found her to be a wonderful, sweet person with a great story of how she came to create Body Ami. Her grandmother who lived to the ripe age of 98 gave her apple cider vinegar as a child for sore throats, to ease sunburn pain, and etc. As an adult, a friend re-introduced her to the healing benefits of apple cider vinegar but she found the taste difficult to overcome. When suggesting apple cider vinegar as a remedy to friends and family, again taste was always an obstacle. Beverly decided to experiment with adding super fruit juices to apple cider vinegar to improve flavor and nutrition, but not lose the efficacy of the product. Her apple cider vinegar is organic, unpasteurized, and unfiltered with the only the finest fruit juices and honey added and bottled in Napa Valley.

Do me a favor today...let's show Beverly some internet love! Here is your to do list.

1. Check out Body Ami's website and while you are there grab your free trial size Body Ami product.
2. Check out Body Ami on Twitter and follow her updates.
3. Have a wonderful day!

Karla

Summertime Snacks

Before we know it school will be out and the kids will be free to play all day. On my street that means approximately 15 kids under the age of 8 traveling from yard to yard playing on the swingsets, running through the sprinklers and riding bikes around the cul-de-sac. It also means a daily drive-by from the ice cream truck and the kids asking for drinks and snacks at every house.

A couple of my neighbors and I have already discussed the fact that we would prefer that our kids not drink juice boxes all day. We have decided to keep a pitcher of ice cold water in the garage refridgerator along with a supply of cups for when the thirsty bunch come asking for a drink. Now, how to battle the ice cream truck...here are some healthy summertime snacks that I am going to try and you may want to as well.

Frozen Grapes
Simply remove stems from grapes, wash thoroughly and seal in a freezer bag. Place bag in the freezer. Once frozen let the kids dig in to this refreshing naturally sweet snack.

Pineapple Pops (makes 6 pops)
2 c. plain yogurt
1/2 c. canned crushed pineapple (packed in its own juice not syrup)
1 can frozen pineapple or orange-pineapple juice concentrate, thawed

Drain the can of crushed pineapple so all the juice runs out.
Put all the ingredients in a medium-sized boal and mix them together.
Spoon the mixture into small paper cups. Fill them almost to the top.
Stretch a small piece of plastic wrap across the top of each cup.
Using a popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up inthe center of the cup.
Put the cups in the freezer until the mixture is frozen solid.
Remove the plastic wrap and peel away the paper cup.

You will have pineapple pops to eat and share!

Frozen Yogurt Pops
32 oz. container flavored yogurt (any flavor you choose)

ice cube tray(s)

plastic wrap
popsicle sticks

Fill an ice cube tray with yogurt.
Cover with strong clear plastic wrap and freeze.
Place a popsicle stick in each section when it is almost frozen.
Allow to freeze completely.
Pop out of ice tray and serve.

Variation: toss some cut up strawberries or blueberries into the yogurt before freezing.

Fresh Veggies
carrots

celery

red, yellow, orange and/or green peppers

cucumber

Clean and cut veggies into sticks. Toss in a large bowl and let the kids munch!

Fruit Kabobs
strawberries

grapes

blueberries

pineapple

bananas

kiwi

cantaloupe

First, soak the skewers for a couple of hours to keep them from splintering into the skin or food. Load the stick up with the tasty fruits of your choice.

Trail Mix
whole wheat cereal (like Puffins or Whole Grain Chex)

dried cranberries

dried apricots

almonds

sunflower seeds

peanuts

raisins

popcorn

Pick your favorites from the list above and mix them up for a tasty snack.

(Note: make sure you know of any peanut allergies before serving them to a group of kids.)

Water not going to cut it? Try...

Fruity Soda Drink
Combine equal amounts of carbonated water and 100% fruit juice. Sweeten with honey if you choose.

Enjoy!

- Shannan

Almost Wheat Pancakes and Beet Salad

You may have noticed that Karla and I have started passing along recipes that we have tried and enjoyed. I hope you will like them too...

I am just finishing up my Children's Nutrition course. Both of the required course books included lots of great kid friendly, healthy recipes. So, since my husband and the girls are all fans of a big breakfast on the weekends that always includes pancakes, here is an easy more nutritious alternative to a box mix that my kids loved.

Almost Wheat Cakes

INGREDIENTS
1 cup whole wheat pastry flour

1 cup unbleached white flour

2 tablespoons toasted wheat germ

2 tablespoons baking powder (non-aluminum may be purchased in natural food store)

2 cups nonfat milk (or 1 cup nonfat milk and 1 cup plain nonfat yogurt)

1 egg, beaten
1 tablespoon canola oil

1 teaspoon vanilla extract

DIRECTIONS
1. Mix first four ingredients together

2. Combine milk, egg, oil and vanilla and blend well.

3. Stir lightly or put in blender (do not overmix; mixture should be slightly lumpy)

4. Lightly grease a pan or griddle with canola oil (I used a little coconut oil)

5. Drop mixture by spoonfuls and turn when surface bubbles and bottom side is brown.

6. Serve with pure maple syrup, honey, sugarless jam, fresh fruit mixed with plain nonfat yogurt or fruit-flavored yogurt (without sugar), apple butter or unsweetened applesauce.

When a couple of golden beets showed up in my box of organic fruits and vegetables two weeks ago, I have to say, I didn't really know what I was going to do with them. I like beets, but had never cooked them myself. My friend C. was industrious enough to look up a recipe using the beets when she received her Door to Door Organics order and passed this salad recipe along. I tried it myself and loved it so much I had it for dinner and then lunch the next day.

Beet Salad

INGREDIENTS
4 bunches fresh small beets, stems removed
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons white wine vinegar
1 tablespoon honey
2 tablespoons Dijon mustard
1 teaspoon dried thyme, crushed
1/2 cup vegetable oil

salt and pepper to taste
2 medium heads Belgian endive
1 pound spring lettuce mix
1 cup crumbled feta cheese

DIRECTIONS
Preheat oven to 450 degrees F (230 degrees C).
Coat beets lightly with oil and roast for approximately 45 minutes, or until tender. Allow to cool thoroughly, then peel and dice.

For the dressing, place lemon, vinegar, honey, mustard, and thyme in a blender. While blender is running, gradually add 1/2 cup of oil. Season to taste with salt and pepper.

Place spring lettuce mix in a salad bowl, pour desired amount of dressing over greens, and toss to coat.Rinse endive, tear off whole leaves, and pat dry. Arrange 3 leaves on each plate. Divide dressed salad greens among them, and top with diced beets and feta cheese.

Note: I didn't bother with the endive. I just put the spring mix on my plate, topped with the feta and beets and added the dressing.

Shannan

Improving Your Child's Nutrition

A couple weeks ago my girl's preschool did 'Healthy You' week. I took this as an opportunity to introduce the other preschool moms to Living A Whole Life so I made a little flyer and took in some business cards. This immediately sparked conversation about how they could get their kids to eat better. In some ways I found it difficult to provide general information. Each child is different and each family is at a different level of nutritional awareness. Ever since, I have been thinking about what moms and dads can do to encourage healthy eating and what some of the roadblocks are that stop them from doing so.

Give your children the gift of good nutrition. Teaching your kids to eat healthy now is one of the greatest gifts you can give them. It is right up there with love, self esteem, and a good education if you ask me. As some of you already know, this is not an easy gift to give. It takes some extra time and effort to both shop for and prepare healthy foods (mostly because it is not a habit for us either) and to get your kids to eat them. So the next time your kids are begging for sugar cereal at the grocery store, be strong and remember that the gift you give them today will last a lifetime.

Start talking today. Whether your child is 2 or 12, it is important to start talking to them about good nutrition today. Yes, I know old habits are hard to break, but if you engage your child in the converation about why eating healthy foods is important they may be more willing to try a few new things. For example, I have always made a big deal about growing up strong and smart with my girls who just turned 5. At a very young age we made jokes about how treats or chips go to our butts, but good foods like fruits and veggies go to our brain, our muscles and our bones. They still ask me where certain foods go and giggle in anticipation of the answer. Older kids may relate to getting better grades or getting better at their favorite sport.

Model the behavior. Monkey see, monkey do when it comes to smaller children. Changing your child's mind will not happen with words alone. You must personally jump on board by, as Ghandi says, "being the change that you want to see in the world." For instance, sorry in advance J, but Karla and I have a brother-in-law who is a really picky eater. He turns his nose up at tons of different kinds of foods without thinking of how that looks to his children. Today at 10 and nearly 8, they too are extremely picky eaters. Hmmm.

Now I will let you in on a little secret (glad my kids can't read too well yet)...I don't like raw tomatoes. I love them cooked, but still with as many times as I have tried them, I just don't like 'em raw. The key here is, my kids have no idea that I don't like them. I have never spoken the words or made a big deal of it at all. They love raw tomatoes and want to eat them off my salad all the time. What a nice mom I am, I let them have my tomatoes every time!

Make gradual changes (sneaky if you have to). You can't expect your kids to react well to a complete eating overhaul all at once. You wouldn't like it if someone did that to you, so make changes slowly. A couple good places to start: if you are a white bread family, make sandwiches with one piece of white and one piece of whole wheat bread and eventually change it all over to whole wheat. Or, if your kids eat peanut butter and jelly a couple times a week like mine do, mix equal parts regular peanut butter with natural peanut or almond butter. Get them used to the no sugar nut butter and eventually switch completely. I am actually in the process of changing the peanut butter right now. I'll let you know how it goes over.

Encourage your kids to try new things. Now this can be a toughy for a lot of adults let alone kids. I am a firm believer though that if you don't try it you won't know if you like it. When the girls were really little, like 2 1/2 or so, we would make salmon and call it salmon-chicken. They knew they liked chicken so they tried it. We have since dropped the chicken, they know it is fish and it is family favorite. Side note: I wasn't a big fan of salmon because my mom often made salmon patties which smelled really bad to me growing up. My husband got me to try the real thing and I love it! Tip: Try the 'no thank you bite' rule. Put the new food on your child's plate and if they refuse to eat it ask them to take at least one bite and then they can say 'no thank you' to the rest. This encourages an open mind without the pressure of having to eat it all and who knows they may like something.

Don't make dinner a battleground. I know it is frustrating when kids don't like what you made or won't eat what you think is a decent amount of food, but try to stop yourself from letting mealtime turn into wartime. Let your child know that this is what is for dinner and that you hope they will at least try it. I would encourage you to introduce new things a little at a time and always make sure there is at least one item on your child's plate that you know they will eat. Do not bribe them to eat in order to get a treat afterward. This sets a bad precident. And, once dinner is done (no more than a 1/2 hour) just remove their plate from the table and call it good. A fight over food every night will do nothing but escalate a battle of wills and associate bad feelings with dinnertime for everyone.

There is no clean plate club at our house either. I want my children to rely on their bodies to tell them when they are full, not me. On the other hand, I have one little wild girl who needs some encouragement to eat so she usually gets stuck having to take 2 or 3 more bites of certain things before she is officially done. I think she just plans for it now. She often asks if she needs to take 1, 2 or 3 more bites of something. FYI, the answer is always 3.

Good luck!
- Shannan

Don't Be a Junk Food Vegetarian

Not all vegetarians are created equal...I was hanging out with a new friend of mine a couple weeks ago and we started talking food and nutrition, which happens a lot when I am with people. She was explaining how hard it was to cook for her family because of her husbands eating habits - he is a vegetarian. I thought to myself, that's not so bad there are lots of great vegetarian dishes and you can always have a salad right? If she and the kids weren't vegetarians it is pretty easy to add meat on occassion. She went on to tell me all of the other things he wouldn't eat like vegetables!

This got me thinking. Whether someone has cut meat out of their diet for health reasons, to support animal rights or just because they don't like it, they still need to be aware of what they are eating. A person can live their whole life on mac and cheese, potatoe salad and pretzels, but that doesn't mean they are eating a healthy diet like most people assume when they hear vegetarian.

A healthy vegetarian diet is a well rounded diet full of fruits, veggies, legumes, whole grains, nuts and seeds. And depending on which kind of vegetarian you are, you may or may not consume fish, eggs, cheese and other dairy products. The key to a healthy vegetarian diet is the same as those who do eat meat - a good variety of whole foods.

In case you are interested, here are the most popular types of vegetarians:

1. Pescatarian (also spelled pescetarian) The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

2. Flexitarian/Semi-vegetarian You don’t have to be vegetarian to love vegetarian food! “Flexitarian” is a term recently coined to describe those who eat a mostly vegetarian diet, but occasionally eat meat.

3. Vegetarian (Lacto-ovo- vegetarian) When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg).
Lacto-vegetarian is used to describe a vegetarian who does not eat eggs, but does eat dairy products.
Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs.

4. Vegan Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines. There is some debate as to whether certain foods, such as honey, fit into a vegan diet.

5. Raw vegan/Raw food diet A raw vegan diet consists of unprocessed vegan foods that have not been heated above 118 degrees Fahrenheit. “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

6. Macrobiotic The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

A note about children and teens:

Many children are not huge meat fans and would choose to sustain themselves on pasta and crackers. If this is the case with your child, I say be persistant. You don't need to force them to eat meat, but it is important to encourage variety. Offer children fruits and vegetables at every meal and limit snack choices. If the choice is sliced apple or carrot sticks don't fold. It is important to be consistent and talk to them about healthy choices.

As far as teenagers go, many decide that meat is not for them as they explore their convictions. Once again, that is great, but the same thing goes. You may need to teach your teen that just dropping the meat doesn't make the meal healthy. Good vegetarians eat their veggies!

Go to KidsHealth.org for more information on kid-friendly vegetarian diets.

Sources: About.com, medfinds.com

Children's Vitamins

As much as we would all love it if our kids ate perfectly, it just doesn't happen so a children's vitamin is my way of making sure my girls get what they need. We recently ran out of vitamins so I started looking around for something new and different. I still remember our pediatrician recommending Flintstone vitamins when the girls were toddlers. I knew there had to be something better.


After reading all of the bottles at Whole Foods, I decided on the Rainbow Light Kid's One MultiStars. It has a wide range of vitamins and minerals as well as herbs to prevent stomach upset and Vegetable Juice - Kale, Spinach, Dandelion Greens and Beet, equivalent to 50 mg vegetable powder. (another example of 'Sneaky Nutrition') They also contain no lactose, gluten or allergenic yeast.

Rainbow Light has been around for 25 years and prides themselves on being the creator of the first ever food-based one-per-day multivitamin. They describe how they formulate as:

Rainbow Light supplements deliver maximum absorption & are customized to effectively meet a wide range of nutritional needs!

Science-based potencies & ratios
Bioavailable nutrient forms
Absorption-activating co-nutrients
Plant-source enzymes
Energizing whole foods
Clinically-proven botanicals

Now the real scoop. The Kid's One Multi-Stars are sort of grayish in color and shaped like stars with sungalsses. The girls think they taste fine. They don't rave about the taste, but they certainly don't fight me in regard to eating them.

I can't help but feel better knowing that they are getting all of their vitamins and minerals plus some greens from food-based sources without all of the sugar, artificial flavors and colors that many of the more mainstream children's vitamins contain.

- Shannan

Sneaky Nutrition Part 2

With two soon-to-be 5-year-olds in the house, it is always a challenge to provide healthy snacks and meal items that everyone will eat and enjoy. Below are some of my recent successes:

Bowl of Veggies - This is the easiest and most basic advice ever. Make sure you have a bowl of fresh raw veggies on hand whenever possible. I often cut up celery, cucumbers, red and yellow pepper and mix them with some baby carrots in a big bowl. My kids will munch on them all day long.

On New Year's Eve, Karla and I along with our families and some mutual friends, got together to celebrate. Knowing that it would be a long night of partying for the kids and that not-so-healthy snacks and treats would be abundant, I brought my bowl of veggies along to make myself feel better. To my amazement, at the end of the night, the only empty bowl was the veggie bowl. The kids ate them all up amidst pizza, cookies, chips, etc. I was so very proud.

Frozen Bananas - I have to admit, my kids like their treats. And although I try to keep them to a minimum, the girls and I really enjoy cooking together and find ourselves huddled around the kitchen island whipping up a tasty dessert every now and again.

The other day we made chocolate covered frozen bananas. It was simple. I cut three bananas in half and gently slid sticks into them. We put the bananas on a cookie sheet and into the freezer for about an hour. Then we melted some organic chocolate chips along with a tablespoon or so of oil in a double boiler. Once the chocolate was completely melted we took the bananas out of the freezer and dipped/poured chocolate on them. Then back to the freezer for another hour to harden. This was a yummy treat and a little better for us than ice cream.

Turkey Loaf - I found a great recipe for meatloaf made with ground turkey the other day. It called for 4 cups of chopped fresh spinach and a cup of chopped fresh parsley among other yummy ingredients. It was very tasty and although its appearance was a little on the green side, the girls loved it. The recipe was in the February 2009 edition of Real Simple magazine.

Good luck and be sure to share some of your sneaky treats!

- Shannan

Sneaky Nutrition Part I

Doesn't that sound terrible to have to use sneaky and nutrition in the same title? I mean really, nutrition should never be sneaky. It should be right out in the open and whole nutritious food should be celebrated! Unfortunately that is not how it works in the land of children. Children eat for completely different reasons than adults do. It starts as hunger for them and then it's a feast of the eyes and nose. If it looks pretty and smells fragrant you are in. That is why the shelves in your grocery store are lined with brightly colored boxes of dyed food that contain less than zero nutrition and yet they are bestsellers. So I thought it might be fun from time to time if Shannan and I shared some ways that we are "sneaking" in some nutrition at home.

Some of my latest adventures include:

• Adding avocado to tuna fish. Now the first hurdle to overcome of course is getting your child to eat tuna. I have one who like myself loves tuna and she and I have it quite often. The other day I took a few slices of avocado and mashed it in with the tuna. It make it really creamy. L. was a little skeptical as she didn't like the way the avocado smelled, but I told her it was very healthy and she would love it. She ate the whole sandwich and declared it the best tuna sandwich ever! By the way, avocados are chock full of nutrition with at least 20 different vitamins and minerals. It's also a great source of monounsaturated fat (the good kind) which helps with absorption of those fat-soluble nutrients and gives you tons of energy to conquer your day.
• Letting them eat shelled peanuts on the kitchen floor. This one was a little more difficult for me, but it worked. I want the kids to eat more nuts and whole grains. Unfortunately, nuts are small, brown, hard, unattractive, and don't really smell great. Therefore they are not interested! So, I had a crazy idea to buy peanuts in the shell and let them peel them open and eat them. It worked. They had so much fun tearing into the peanuts that they didn't realize how many of the little peanuts they were consuming in the process. Of course I had a bit of a mess to clean up, but nothing a dustpan and broom couldn't handle. Hopefully they will realize how much they really like peanuts and I won't have to let them shell them forever! Peanuts by the way are a wonderful source of plant protein with 6.7 grams in an ounce. They are again a wonderful source of monounsaturated fat. Peanuts are a great source of fiber. One handful of peanuts contains 9% of your total fiber intake for the day. Wow! They also contain a ton of vitamins and minerals that your body needs.
• Adding dates to our Green Smoothies. We continue to love making Shannan's Green Smoothies and I'm always experimenting with new things to add. This week I added three or four dates to the smoothie and blended them in. Those dates increased the sweet factor by 100%. L. couldn't believe I was letting her drink something so sweet. Dates contain about 20 vitamins and minerals and a surprising amount of protein. They contain 2g of protein for every 3-4 ounces of dates. I know commercial smoothies contain alot of sugar and the kids love that. If you add some dates to your smoothie they will not miss the sugar and the nutrition they will receive from the dates is fantastic.
  

Well that's it for now. We will keep you updated as new sneaky nutrition tips become available! Until then, Happy Sneaking!

-Karla