Baby Bites Book

How You Feed Your Baby: The First Step in Preventing Obesity Later in Life

2011-01-11T07:20:00.000-07:00

Everywhere you look, there's another article about the growing rate of childhood obesity. As they say, the acorn doesn't fall far from the tree--you don't have to look far to see that obesity is not only a problem for children--it's also a big problem for their parents. But there are also overweight children who have normal weight parents who eat a healthy diet. What's going on here?

Several recent studies may offer a clue. How you feed your baby in the first months of life may set them up for being overweight later. (Babies can also be "programmed" for being overweight during pregnancy.) A recent study in the American Journal of Health Promotion found that almost a third of infants could be categorized as overweight or obese by the age of 9 months. A study in Pediatrics found that babies fed a Protein Hydrolysate formula had slower weight gains than those fed regular cow's milk formula. Study authors are not sure what caused this effect; the protein content or amino acid profile, which varied between the two formulas.

Should we be putting babies on a diet? No! But we should be looking a little closer at how we feed babies, putting more emphasis on breastfeeding and how the nutrient makeup of infant formula could program a child's future health.

For more tips on preventing childhood obesity, starting early, check out my book Baby Bites!

Hectic Holidays? Try Soup

2010-12-05T18:20:00.000-07:00

Nothing warms the heart on a wintry day like a nice bowl of soup. And during the hectic holiday season, it's an easily accessible dish. It's a great do-ahead meal for the crock pot and an easy dish to throw together with leftovers. There are also some delicious choices out of a can--yes a can. If you haven't strolled down the soup aisle in a while, you might be surprised with new varieties that sound like restaurant food: Italian Wedding, Vegetable Orzo, Chicken Mushroom with Barley. (and they have just 480 mg of sodium--part of Campbell's Healthy & Delicious line http://bit.ly/ggBOYi.)

Here are a few ideas and recommendations.

*Homemade Bean soups: I love split peas and lentils because you don't have to remember to soak them overnight. Beans soups work great in the crock pot. If you want to do other types of beans, do the quick soak method--my favorite. Cover the beans with water and bring to a boil for several minutes. Turn off the heat, cover and soak for 1 hour. No matter what kind of beans you make, the spices are pretty much the same--onion, garlic, bay leaf, thyme. If you are making beans with a south of the border flare, add cumin and chili powder. For lots of tips and recipes check out: www.americanbean.org

Semi-homemade and Canned Bean Soups: I love Progresso bean soups; minimum of ingredients and low in fat. For example, the Progresso Lentil soup has 150 calories, 2 grams of fat and (ouch) 870 mg sodium. But you can easily turn canned beans into a soup by pureeing in the blender or adding a broth, (black bean soup: http://bit.ly/eFIGdI) some leftover barley and vegetables for a quick appetizer soup. Here's a great recipe using both canned condensed tomato soup as well as canned beans. http://bit.ly/eEVYxf

*Homemade stews: A stew is like a soup, only thicker--at least that's how I look at it. Although I'm not a fan of American stew, International stews are growing on me--in fact I made Beef Caldito last night! It's easy to turn an old fashioned stew into a gourmet dish by switching a few ingredients. Think Boeuf Bourginon (red wine, thyme, bay leaves) Caldito (chiles, cumin, chile powder). Check out this Caribbean themed stew that includes sweet potatoes: http://bit.ly/gWYJAU Canned soup can simplify a stew; check out this pork stew: http://bit.ly/grMMRx.

Talkin' soup is hard to keep brief--and it's making me hungry. Stay tuned for the next post about vegetable soups!

Back to School Lunch-PART 2

2010-10-04T18:57:00.001-06:00

Hello my lunch-packing friends,

It's time for Part 2 of Our Back to School Lunch Series.

Can you think outside the sandwich for a moment? If so, read on; we'll get to sandwiches at the end.

Think of lunch in 3 parts: you've got the entree--something that has protein and carbs of some sort, then you've got the fruits and/or veggies. For a visual, think about this--the fruit and veggies should take up half the "plate."

You can also mix it up--putting the protein, veggies, fruit and carbs all together. Visualize this: spinach salad with chicken & mango salad wrapped up in a whole grain tortilla.

Below is a 10 day menu for your favorite brown-bagger--and it doesn't have to be a kid!

Meatless Monday: Bean burrito with grated cheese, avocado and cilantro. Try black beans for a change. On the side--a container of salsa and fat-free sour cream or plain greek yogurt and some baked blue tortilla chips. (yep-salsa counts as a veggie!) For dessert: mango slices or peach fruit cup.

Tuesday: Chili con carne in a thermos. On the side: grated light cheddar, baby carrots. For dessert: tapioca pudding cup.

Wednesday: S'more Lunch: Graham cracker, peanut butter (sunflower butter for allergy-free zones) and banana sandwiches with mini chocolate chips. On the side: Yogurt tube

Thursday: Deli wrap: Put your fav deli meat with a slice of low fat American cheese or grated mozzarella into a wrap with favorite condiments. Slip in some thinly sliced red or yellow peppers and a few sliced olives. On the side: apple slices

Fishy Friday: Mix canned salmon (remove the skin) with light cream cheese, dill and garlic powder in the blender or food processor. Spread on: bread, crackers, celery, etc. On the side: cucumber slices with lime, fresh pear.

Meatless Monday: Dippin Lunch: Hummus with whole grain pita triangles, celery, cucumber and carrot sticks for dipping. Dessert; frozen melon balls.

Tuesday: Lettuce wraps with roast beef: Using leftover or deli roast beef wrap lettuce around it and cucumber strips.

Wednesday: Chicken & rice salad: Using leftover chicken, and rice (you can also use leftover barley, quinoa or bulgar), add dried cranberries or raisins and chopped red pepper and julienne carrots. Add a little vinaigrette.

SANDWICH TIME:

Above are lots of sandwich-free ideas. What if you or kid still loves a good sandwich? No problem...just don't forget to add the fruits and veggies to go with!

The trick with sandwiches, is how to make them different day after day:

1. Make them into finger sandwiches, which are especially great for kids of all ages who don't like the crust.

2. Cut them into cute shapes using a cookie cutter.

3. Use different colored bread: brown & white for example

4. Use different kinds of bread: French bread, whole grain bread, raisin bread. There's a bread that works well with every filling.

5. Add unexpected ingredients. I've seen corn added to sandwiches before! If you can get a whole of fresh herbs, a little fresh parsley or basil adds a nice touch to sandwiches.

Above all, follow the golden rule for a lunch that your kid won't toss or trade: Get him involved in the process. At the store, or when making the grocery list. Ask him what he wants for lunch. Let him help put the lunch together. And don't things in his lunch that he won't eat at home--there is probably a smaller chance he will eat it at school (unless of course all of his friends are eating it!)

Bon Appetit!

Back to School Lunch-PART 1

2010-09-15T06:25:00.001-06:00

So-- you've made it through the second week of school and are patting yourself on the back for a job well done--kids seemed to have eaten their lunches (at least the lunchbag comes back empty) and all is well. Only 60 more lunches to make until the Winter Holidays... but who's counting?

If you are already wondering how you can come up with healthy lunch ideas that your kids will actually eat, the following tips will help make sure your kids happily anticipate their lunch instead of tossing or trading it.

1. Get a kid's perspective. "Buy in" is not only necessary in the business world, it's also a big plus when getting kids to eat. Get your kid involved in the whole process--from making the grocery list to making choices on a daily basis. Do you want an apple or a fruit cup today? A wrap or a sandwich? Bring or buy? Kids have very little control over their day once they leave home--giving them a choice (but a choice you approve of) makes them feel more independent. There are also lots of teachable moments involved--your kid wants chips--explain the benefit of baked over fried... (FOR MORE TIPS SEE PART 2 OF THIS BLOG-PACKING A LUNCH--coming soon!)

2. Buy: When there is no time to pack a lunch, there are 2 options: buy or bring a pre-boxed lunch. While school lunches have gotten their share of brow-beating, it's not as bad as you think. School lunch does have to meet USDA nutritional guidelines, which admittedly are not as healthy as most dietitians would like, they do insure your child gets a balanced, nutritious lunch. Burgers and hot dogs on the menu--what about that? Here's what's not on the menu--hot dogs are reduced fat because they're made with turkey, beef is often a beef-soy mix--also to reduce the fat. There are also some teachable moments at the lunch line. Schools have the option of "offer" vs "serve". In our schools, it's "offer"--that means your kid needs to pick 4 things off the line. The good news, is again, if your kid picks it, he is more likely to eat it. The bad news is, he can walk away with the main entree, (which could be pizza), along with bread and corn. Yep it's definitely a starchy meal...here's where mom's or dad's influence comes in.

3. Pre-packaged meals. Lunch nirvana for kids and moms alike is often lunch in a box. Yes, I'm talking Lunchables. Over the years, Lunchables has decreased fat, sodium and calories—more than 20% . Now, some options include bottled water, fruit and bread made with whole grains. I see Lunchables as not an everyday thing, but a great option when all you have is 15 seconds to put lunch together. I also see some teachable moments for Lunchables. They are perfect portions for a kid--for overweight kids, they provide a moderate calorie, balanced lunch that has “cool” appeal.

4. Send a little love. (And I don't mean a candy bar!) Sending a little note in the lunchbag is a great way to let your child know you're thinking about him. A post-it note is perfect for this. Jot out a little poem, or just say I love you! You can help a Boys and Girls Club near you by making a promise to send a lunchnote! Go to lunchnotepromise.com and make the pledge and Lunchables will donate $1 to a Boys & Girls Club in your state. And there are lots of really cute notes to download too.

(Disclosure: I have a worked as a consultant for Lunchables for the last 5 years. Why? I believe they offer an acceptable lunch option for kids and they consistently strive to improve on the nutrient content of their products.)

Six Ways to Eat Blueberries for Breakfast

2010-06-16T08:45:00.001-06:00

Ah, summer...although officially it's not summer yet. We've got all the essentials--kids out of school, pool's open and it's definitely hot enough to fry an egg on the sidewalk. And let's not forget all the summer fruit arriving at your local market: strawberries, blueberries, cherries and melon (to name a few) are yours for the tasting. Adding the bounties of summer to your table also do some favors for your health. Summer fruits are packed with vitamin C, potassium, fiber and water. Potassium is good for your blood pressure, vitamin C is good for your immune system and we all need fiber and water to help the digetive system do it's thing. I must mention all the antioxidants in your summer fruit that you could never get by taking a vitamin supplement!

Which brings me to one of my favorite summer fruits, blueberries. That bluish color that we love so much (except when it's on your white shirt) is provided by an antioxidant called anthocyanidin. Anthocyanidins neutralize free radicals that can lead to cataracts, glaucoma, heart disease, cancer and much more. Blueberries even contain 38% more of that antioxidant than red wine! Just imagine how healthy we'd all be if we had a cup of blueberries every night with dinner! Blueberries are also brain food--animals studies show they decrease oxidative stress in the brain, which could lead to Alzheimer's.

I just had a cup of them on top of my cereal, which inspired me to inspire you to eat them too!

Five Ways to Eat Blueberries at Breakfast:

1. On your cereal. What could be easier? (My personal fav is Kashi Go Lean Crunch) If you like your cereal hot in the summer, blueberries are great thrown in at the last minute of cooking. They burst and then you've got blue oatmeal. Yum!

2. Over a whole grain waffle. What I like to do is spread the waffle with natural peanut butter and then stick the blueberries in the holes. The berries stick to the peanut butter and you can pick it up with your hands. Fun for kids!

3. On your bagel. Spread some lowfat of FF cream cheese on that small, whole grain bagel and again stick the blueberries on. Make a smiley face to start your day on the right foot!

4. As a crisp or in a quick bread. OK so it sounds more like dessert, right? You can make a low sugar blueberry crisp with oatmeal and eat it for breakfast. Seconds anyone? Don't forget the milk!

5. In your pancakes--or crepes. I know what you're thinking--this dietitian likes sweets! Well, true, but here I'm advocating for a healthier pancake. Even Aunt Jemima makes whole wheat pancakes now. Or take the regular mix, throw in some wheat germ and oatmeal in place of some mix, and use milk instead of water. Mix in blueberries in the whole batch, or just poke them on top of the pancakes while they are cooking. Crepes are thinner so you can eat more of them and fill them to overflowing with berries and light whip cream.

6. In a race. Those with teenagers at home will like this one. See how many you can throw in the air and catch with your mouth. If you have a toddler at home, you can see who eats more--the baby or the dog waiting for the baby to throw them over the high chair!

7. I only promised 6 ideas, and here is the bonus. I don't count it in the official list because it is more of a thinking out loud idea. All the above are sweet ideas, but now that I'm trying to eat more protein (increases satiety, prevents muscle loss from aging etc) how could I fit blueberries into a hot, high protein menu? How about a blueberry omelette? A stretch to be sure, but you could put blueberries and cream cheese in the omelette. (Actually if you google this, you fill find lots of recipes!)

See you at Sam's--where I buy 2 quarts of blueberries a week! Enjoy!

More health benefits of blueberries.

Allergies? Eat This

2010-06-01T18:35:00.008-06:00

For many allergy sufferers, this is a really annoying time of year. But for kids, it can be even worse since allergies often lead to painful ear infections. And, many doctors don't want to prescribe allergy medicines for young children.

So what's a parent to do? Feed your child allergy-friendly foods, of course!

1. Eat foods rich in folate. Researchers at Johns Hopkins University have found that people with the highest blood levels of folate have a 40% less chance to have antibodies to allergens in the bloodstream or to suffer from allergic skin rashes.

Folate Rich Foods:

Lentils (which can easily be made into baby food for babies)
Spinach
Black, navy and pinto beans
Artichokes
Beets (another baby favorite--just don't forget the bib because beet stains are bad!)

2. Eat yogurt. Researchers at UC Davis found that people who ate just 6 oz of yogurt a day had fewer days with hay fever attacks--especially from grass pollens, and they also had fewer symptoms. Why? Keeping gut flora healthy is important for maintaining the immune system. (Antibiotic therapy throws this balance of "good" bacteria" way off.) Yogurt smoothies anyone? Yogurt makes a great dip for toddlers to eat more fruit.

3. Eat coldwater fish like salmon. The omega-3 fatty acids in fish have anti-inflammatory properties which protect against the overproduction of some antibodies that can trigger allergies. They may also reduce the severity of allergies. The American Academy of Pediatric's view on introducing fish to babies has changed; unless you have allergies in your family, their policy says you can introduce any food after 4-6 months of age. (However, if you do have severe allergies in your family, check with your child's doctor, just to make sure.) If you do serve fish to your baby, make sure that it is the proper texture for her developmental stage. And make sure there are no bones. Some kid-friendly foods are also fortified with omega-3's--such as milk, yogurt and some infant cereals and baby foods.

4. Eat Fruits and Vegetables: Especially those rich in Vitamin C and beta-carotene. These antioxidants are said to also reduce inflammation in the lungs, which can contribute to asthma attacks. Think citrus fruit, and dark orange fruits and vegetables: mango, peach, apricot, sweet potato, carrots, red peppers.

Pesticides and ADHD: DON'T hold the Fruits and Veggies

2010-05-24T16:43:00.007-06:00

A study published last week in Pediatrics showed a significantly increased risk of ADHD in kids who had higher levels of pesticide residues in their urine. The type of pesticides studied are organophosphates--a type of bug killer that kills insects by disrupting the insect's brain and nervous system. What is notable about this study is that it looked at kids with average exposure, while previous studies looked at kids with excess pesticide exposure.

There are 37 organophosphate pesticides used in the United States. Exposure can happen by:

*Eating or drinking something with organophosphate pesticide residue
*Breathing air that has organophosphate
*Skin contact through skin or open wound

What Can You Do to reduce your child's exposure to pesticides?

Don't, I repeat, DON'T stop giving your children fruits and vegetables; the nutrients in them are vital for growth and development, as well as short-term and long-term health.

1. DO Offer Your Child a Variety of Fruits and Vegetables; this will limit the amount of pesticide he consumes from any one food.

2. Wash all fruits and vegetables well before serving. Personally, I like to use a produce wash called Fit.

3. Buy organic produce when possible, especially for produce with the most pesticides:

4. Take a look at home pesticide use:

Are you using a lawn service that uses pesticides?
Do you use a Pest Control service that sprays pesticides inside or outside?
Do you use insect spray to kill roaches and other bugs around the house etc?

If you answered yes to any of these, carefully consider the risk/benefits to the practice of regular pesticide use to your family. You may want to discontinue or decrease your use of pesticides at home or restrict their entry into the home by only using them outside, taking shoes off inside, etc. You can also look for natural and less harmful methods/chemicals.

5. If your children are in school, take a look at your school's pesticide use policy, which must be made available to parents. If organophosphate pesticides are being used; challenge the school to find a safer alternative for children.

6. If you live in an area with mosquitoes (or in a farming community) make sure your children stay inside and you have the windows closed when your community is spraying for them.

Environmental chemicals can be toxic to children and the unborn. Do what you can now to reduce the chemical burden for the children in your life.

Starting Solids? Not So Fast!

2010-05-03T18:42:00.003-06:00

One of the most anticipated milestones in the first 6 months of age is that first bite of solid food. I can still picture the faces of my kids with sweet potato or green peas smeared all over them!

Working with parents, I find that starting solids is still something parents and grandparents REALLY look forward to. It's also something to be touted in those conversations of "my baby's doing this--what's your baby doing?"

Well as exciting as that first bite might be, research shows that it's one Kodak moment that may be best put off--at least for a month or two. The research, published in the American Journal of Clinical Nutrition, looked at the BMI of 42 year olds and compared it to the age at which they started eating solids. The study showed that the later the introduction of solid foods,(up to 6 months) the lower the risk of overweight at age 42.

The American Academy of Pediatrics recommends exclusive breastfeeding for 6 months--meaning breastfed infants don't need solids until about that time. That said, there are a small number of infants who are ready for solids before 6 months. In my experience, that usually includes babies who are born large and are developmentally ready for solids before then. On the other hand, when babies go through a growth spurt, it is easy to confuse this short period of increased demand in breastfeeding to a need for solids.

The bottom line: use your baby's developmental cues, not his age, to determine if he is ready for solids. If he has good control of his head and neck, is sitting with support and seems genuinely interested in what you are eating, it may be time to consider solid foods. Remember that rushing this milestone may not be good for your child's waistline in the future!

HEALTHY KITCHEN HABITS FOR EARTH DAY--AND EVERY DAY!

2010-04-22T08:23:00.009-06:00

Happy Earth Day!

Every year Earth Day becomes more top of mind as it becomes more prominent in the media. Habits that we start now for Earth Day can help save the planet for our kids and grandkids--and can improve your health NOW.

Let's face it--the kitchen is probably the one room in the house that produces the most trash and uses a whole host of unpronounceable chemicals too. We make hundreds of buying decisions for the kitchen--and they can either help or hurt the environment. Below are my favorite ways to help mother nature, while at the same time, putting money in your pocket and improving your health too!

1. Grow Your Own. Growing your own vegetables, herbs or fruit not only gives you orgnically grown produce, it also dramatically reduces your carbon footprint for eating those foods. Think of the transportation costs saved--your personal ones and also the trucks that transport produce sometimes thousands of miles! Plant a peach tree today. It will be a few years before you can enjoy the fruits, but at that time you can enjoy organically grown peaches. (Peaches are one of the fruits with the most detectable pesticides.) The health benefit of growing your own? Gardening is great exercise and is very good for your mental health too! (for those gardening or time challenged: start with a cherry tomato plant on the patio!)

2. Decrease Your use of Chemicals. Baking soda and vinegar or lemon make a great substitute for an abrasive cleanser. (and there are entire books on natural cleaning recipes.) There are many biodegradable, natural cleaning products on the market too. Seventh Generation (most grocery stores) Method (Target) and Meyer's Clean Day (Bed, Bath & Beyond and Natural food stores) are just a few. My personal favorite for the kitchen is Meyer's Clean Day--completely biodegradable and cruelty free. You can also have a single (natural) fragrance for the whole house. I like the Geranium scent.

3. 3. Be Picky about Packaging. Sometimes you just can't get away from individually packaged foods. Some of the single serving cookies, crackers etc can help save us from ourselves! It's best when you can get away from layers of packaging or purchasing larger or refillable packaging. For example, Method hand wash and Mrs. Meyers comes in a bag so you can refill your pretty soap dispensers. When you buy the Meyer's Countertop Spray, the bottle suggests refilling it with water and 2 Tb of their All Purpose Cleaner to have the same cleaning effects. Biodegradable packaging is also on the horizon. Sun Chips now comes in a biodegradable bag!

4. Use Reusable Bags. OK-I'll admit that I have the reusable bags in my car but I often forget them. I usually remember when I'm checking out, so I'll instead just put the food back in the cart and bag it when I get to the car. When I buy a few small items at Walgreens, etc, I'll just walk out with the product and receipt in my hand. If you find yourself forgetting the reusable bags more than remembering them, you can now recycyle the extras at Target and Walmart.

5. Buy Recyclable. In most communities that's #1 or #2. I've found that many of the organic products (box of organic greens at Sam's) are recyclable. Take advantage of curbside recycling and if you don't have it, encourage your community to start it.

6. Buy BPA Packaging. If it's BPA free it will most likely be labeled as such. Many plastic products have BPA, a chemical that has been found to have estrogenic effects on the body. (Hint-I've noticed that a lot of the plastic plates and glasses made in China specify that they are not dishwasher safe or only safe on the top rack. This probably means that they contain plastics that are more likely to come out with high temperatures.)

7. Stop buying Water Bottles. We stopped buying individual water bottles a few months ago because it was just too easy to grab one on the way out the door. Instead I just take a glass of water in the car with me or use a reusable bottle.

8. Buy larger packages of food. True, a family of two may not be able to use 2 quarts of artichoke hearts that you can find at Sam's! Then, find a friend to share it with--which is exactly what I did with my artichokes!

9. Cut down on Plastic Wrap. Plastic wrap has been known to also contain BPA and other plasticizers not good for health. It's mostly a problem when it comes into contact with a high fat food. I'd guess that most of us use plastic wrap in the microwave at times--just don't let it touch the food.

10. Keep Baggies to a Minimum. What do you do with that half of avocado, lemon or onion? Well if you're like me, you probably put it in a zipper bag. Recently I began using a small refrigerator container instead. I've noticed that putting it in a container also keeps it from getting pushed back in the produce drawer and getting lost.

Enjoy Earth Day and remember: your choices today can make a healthier planet tomorrow!

If you have more ideas, please post a comment!

Become a Fan of Cereal!

2010-04-20T05:27:00.012-06:00

I've been a cereal eater all my life. It's a quick breakfast and an easy way to start the day with a whole grain, a serving of dairy and it's a great vehicle for a fruit serving too. My bowl is usually a smorgasbord of cereals--some Cheerios, with a bit of granola and some ground flax seed to top it all off. Or Raisin Bran with a sprinkle of oats. I also love Go Lean Crunch with a sprinkle of ground flax seed or wheat germ.Generally I slice up half a banana on top in the winter or some fresh berries or peaches in the summer.

My new winter favorite is what I call blue oatmeal. You cook the oatmeal 'til it's just about done and then put in about 1/2 cup of fresh blueberries and cook another 30 seconds to a minute until the blueberries just start to pop.

So now you get the picture--a cereal breakfast doesn't have to be the same day in and out. And the good news is it's super healthy. Besides the benefits mentioned above, research says that it's a habit you should stick with:

Frequent cereal eaters have healthier body weights--that includes men, women and kids--even if the cereal is pre-sweetened. In the 7-9 year old age group, 50% of kids who ate fewer than 4 servings of cereal in 14 days were overweight compared to only 16% of kids who ate more than 7 servings in 14 days.
Eating cereal is associated with better nutritional status--especially calcium and fiber intake.
Cereal can help lower your cholesterol. The soluble fiber found in oats, oat bran and Cheerios can reduce bad LDL cholesterol levels. I've always been a fan of cheerios--for toddlers, it's a perfect finger food, for kids, it's a fun to eat, low sugar cereal. For adults it's a tasty way to start the day.
Girls who continue to eat cereal regularly are less likely to become overweight during adolescence.
Because ready to eat cereal is quick to eat, it encourages breakfast eating. Kids who eat breakfast do better on test scores and have fewer problems paying attention in the morning and have reduced absenteeism and tardiness.
People who have lost 30 pounds or more and kept it off have one thing in common--90% of them eat breakfast and 80% eat cereal and fruit for breakfast.

Just one more word of advice which I think I'll follow: Go Pour Yourself a Bowl!

New York City Ban on School Bake Sales--Moms Say "No Fair"

2010-03-19T07:25:00.004-06:00

Today moms held a "bake-in" recently in New York City to protest the ban on the selling of home baked goods at school. In an effort to curb rising childhood obesity rates, NYC banned the sale of home made desserts. Moms say this is an important way for PTA's to raise funds to help with school arts programs and other needed projects that schools can't pay for. On the other hand, packaged snacks that meet certain nutrition criteria (such as no more than 35% fat) can be sold.

Is the NYC restriction on bake sales pushing kids in the wrong direction--towards packaged snacks instead of home made food? In my opinion--YES! I sit firmly on the mom's side in this debate. However, I do understand what the officals are thinking--they can control food intake if they know what's in the food--which you can do more easily with a packaged food that has a label.

In fact, I crafted a "Healthy Snack Guidelines" for the El Paso ISD, as the chair of the School Health Advisory Council. In Texas, the school day is already well regulated--no sodas in elementary or middle schools and part of our health policy allowed kids to buy water any time of the day. What I had a problem with was what was sold after school--it was a junk food free-for-all! Kids could buy candy, soda, chips--any of the food not allowed during school--once the bell rang and school was out. I saw this as a mixed message to students--the PTA is raising money to do plenty of good things--but they are doing it at the peril of student health. The guidelines are to help PTA's find healthier snacks--to steer clear of sodas, candy etc---but it doesn't regulate bake sales, which don't happen that often anyway.

The sad thing about the NYC ban is this: Cooking is a lost art and many kids never get the pleasure of smelling a cake baking or the joy of eating a freshly baked chocolate chip cookie right out of the oven. Bake sales give kids an opportunity to taste "real food." The point of school is to educate children--bake sales teach kids what wonderful things you can do with a few ingredients and a little motivation. Sure, they have sugar and fat but let's face it--don't we all like to indulge occasionally. Besides teaching our kids to read the label on packaged snacks, it's also vital that we teach them to enjoy high quality food--but to eat it in moderation!

Three Healthy Habits that Say No to Childhood Obesity

2010-03-06T19:19:00.006-07:00

In health, as in life, sometimes the formula for success is simple. In this case, it's about some family routines that are fairly easy for most families:

Eat together as a family
Sleep enough
Have minimal of screen time

These three habits may be important in preventing childhood obesity. In the March 1 issue of Pediatrics, a study which looked at over 8000 children found that the 4 year old children who were regularly exposed to 2 or 3 of the routines were about 40% less likely to be overweight than those children who had none of the routines.

Did the routines have to be practiced to perfection? No. With regularity? Yes. They looked at eating together as a family 5 nights a week, the preschooler sleeping 10.5 hours and having less than 2 hours of combined screen time. These are practical targets for most families and simple enough.

Childhood Obesity Prevention: Start before Pregnancy

2010-03-05T07:31:00.004-07:00

A new study in Pediatrics highlights some of the risk factors for childhood obesity that begin during pregnancy or the two first years of life:

depression during pregnancy
more rapid weight gain during first 6 months of life
introduction to solid foods before 4 months
more restrictive feeding practices
television sets in a toddler's room after 2

There are other risk factors during and even before pregnancy that increases a baby's risk of being overweight:

Being underweight or overweight before pregnancy
Not gaining enough weight--or gaining too much weight during pregnancy
Having gestational diabetes--or abnormal blood glucose levels during pregnancy

I believe that to really halt childhood obesity, we need to start before pregnancy--and at the very least early pregnancy. Women often don't see their health care provider right when they learn they are pregnant. This is a missed opportunity for education about health habits and weight gain, that could help a mom have a healthier pregnancy and a smaller chance of a newborn who will grow up to be overweight.

Six Baby Products I wish I'd Had!

2010-03-03T09:23:00.003-07:00

I've "been there, done that twice"--had babies, that is. But lots of cool products have come out since the days my boys were crib-size. Here's my wish list of things I wish I'd had--but it's not too late for you to try them!

Diaper Wipe Warmer: yep that sure would have come in handy in Colorado, where I lived when my kids were born. But no matter what climate you live in, those wipes ALWAYS seem to be cold!
Baby Bath with attached spray head. Ok, let's just call it a baby spa!
Bottle that's more breast-like. I'm impressed with the look of the Tommee Tippee Closer to Nature bottle, which looks more like mom's breast. My youngest had the hardest time drinking from a bottle--this may have done the trick. I'd love to know what moms out there think of it.
The Boppy Pillow--with it you don't have to pile up a bunch of different sized pillows to get the right effect!
Organic Infant Formula--my boys were mostly breastfed--but when they did have formula it would have been great to have a pesticide-free choice.
Video Baby Monitor; no more guessing is he waking up or just making noise?

2010-02-11T11:59:00.002-07:00

The Childhood Obesity Dilemma--How Something So Simple Got So Complicated
Richard Besser MD Good Morning America

What Dr Besser described is exactly what my conversations with the parents of overweight kids are like as a registered dietitian at a public health clinic. I think parents don't understand how powerful their actions are in establishing healthy habits for their kids. Kids learn from a very early age from what they observe. And if they observe mom and dad with a regular diet of chips, sodas, etc. this becomes the "norm." Parents need to take back the gatekeeper role in the house. Don't want your kid to drink soda-- don't buy it! Want to drink it yourself--do it after they're asleep.

At the same time, I think it's important to teach kids that all foods can fit in moderation. At a birthday party, we might splurge on cake, soda and some pizza, but we don't do it every day. While tempting, establishing a "no sugar in the house" rule often backfires. The kid who is not allowed an occasional sweet with gulp down soda by the glassfulll when at his friend's house. (I've seen that one firsthand!) They won't learn moderation--which after all is the key to a balanced life.

My advice to parents--let your kids catch you "being good"--setting a good example for healthy living. Eat an apple for a snack. Push away from the table and say you're full. Play ball outside or take your kid to the park. Time spent outside is directly related to calories burned, so reserve some outside play time for the family

Does your baby need a vitamin?

2010-02-01T18:15:00.002-07:00

Does Your Baby Need a Vitamin? This is a common question among new moms.

The short answer: it depends...

On whether he is breastfed or bottle fed,

If bottle fed, your baby doesn't need an extra vitamins.

If you're breastfeeding, there are a few extra vitamins your baby might need. Does that mean that your breastmilk is insufficient? Not at all. But because your milk changes according to your baby's needs and your diet, there are a few things your baby might need a little extra of.

Vitamin D: the AAP recommends a vitamin D supplement of 200 IU if he is exclusively breastfeeding or drinking less than 17 oz of formula. Why? Research is showing that many of us are vitamin D insufficient--either we don't spend enough time in the sun for our skin to make vitamin D, or when we do, we wear clothes or sunscreen. Many pregnant women are D deficient which means their babies are born in a deficient state too, which can affect bone growth. Vitamin D is available on it's own (D-Visol) or in a mix as multi-vitamin drop.

Vitamin B-12. Your baby only needs this if you are vegan and your diet doesn't contain a reliable source of B12 (from a supplement or fortified foods), you should give your baby a supplement. If you're not sure, it's best to go ahead and give your baby the B12.

If you're breastfeeding, I recommend you continue taking a multivitamin--many women continue with their prenatals. It's especially important to have a source of DHA (an omega-3 fatty acid important for brain and eye development) either from cold water fish (salmon twice a week) or a supplement.

For more on this subject, see my article in babycenter.com.

SEARCH FOR INCREDIBLE PEOPLE!

2010-01-25T08:53:00.003-07:00

Are you incredible or know someone who is? (That is--do you have an incredible skill or talent or have you done something incredible for your community?) If so, you could win the American Egg Board's Search for Incredible People. The winner has a chance to appear in an Incredible Egg Advertisement, receive a year's supply of eggs and select a local food bank to receive 10,000 eggs from America's egg farmers.

One more perk: for every video uploaded, America's egg farmers will donate one egg to Feeding America, the nation's largest hunger relief organization.

If you want to be incredible, you need to eat incredible; the incredible egg has just 70 calories and 13 essential nutrients. Egg's nutrients can help you with weight management, muscle strength, eye health, brain function and having a healthy pregnancy. Particularly important for aiding healthy brain function and pregnancy is choline. Eggs are an incredible value too--at just 14 cents a piece, it's hard to beat for their high quality protein that will keep you going all morning long.

For more info, go to www.IncrdibleEgg.org
Here are a few of my favorite recipes from the site:

Spinach Ham and Cheese Omelet: Yummy quick cooking omelette
Coffee Cup Scramble: A microwave breakfast in a minute!
Muffin Frittata: Cook now, eat later for a quick breakfast or snack

Infant Formula: How Much is Too Much?!

2010-01-22T05:24:00.002-07:00

Babies are pretty good as knowing when to "say when"--that is--when they've had enough! But every once in a while, I run across a baby who is drinking too much formula! For example, this week I was reviewing a chart and found a baby who reportedly is drinking 64 oz of formula a day. That adds up to over 1200 calories a day--much more than a baby needs. So either this is a case of serious overfeeding, a miscalculation, or the mom not knowing exactly how much formula her baby is drinking. Considering the brain fog that occurs during those first few months, the latter could definitely be a possibility!

So what is a good amount of formula for a baby to drink? It varies, depending on the age of the baby and his weight. A premie 5 pounder is definitely going to drink less than a hefty 8 pounder! If a baby is growing well and following the same growth curve, this is a good indication that a baby is drinking the "right" amount. If your baby is consistently drinking more than 32 oz of formula, it needs a closer look. This may be what your baby needs, depending on the other factors mentioned above. If your baby is older than 4 months and the 32+ oz of formula doesn't seem to satisfy him, it may be ready to introduce solids.

Let's Review the Hunger and Full Cues for Small babies:

Hungry:

Lip smacking
Sucking on hands or fingers
Moving around, getting upset
Crying (it's best to feed your baby before he gets to this point!)

Full:

Falls asleep
Turns away from the bottle
Closes mouth to nipple

It's important to respect your baby's cues--he'll know that he can trust you to meet his needs. At the same time, don't encourage your baby to finish the bottle or keep drinking when he's shown signs that he's full. This overrides your baby's natural ability to control his food intake to meet his needs. Unlike adults, babies are good at following their appetite!

US Infant Mortality Rate: What Can We Do?

2009-11-07T09:48:00.005-07:00

This week, the CDC reported that the US ranks 29th in infant mortality--a drop from previous years. Higher infant mortality rates provides good food for thought about what we can do better in this country to take care of moms and babies.

The Five Leading Causes of Infant Death are:

1. Birth defects

2. Disorders related to short gestation and low birth weight

3. Sudden infant death syndrome (SIDS)

4. Newborn affected by maternal complications

5. Accidents

A higher prematurity rate is one reason for our higher infant mortality rate; 36% of infant death occurs in premature infants. Prematurity is seen both in poor women who have less access to health care before pregnancy and for women who have LBW infants due to infertility treatments. Also women who are overweight and underweight and/or who gain too much or too little can also be more at risk for a LBW infant.

What Can We Do?

1. Provide better access to programs for low-income women so they start their pregnancies healthier and less likely to deliver a premature infant:

smoking cessation programs
drug treatment centers
weight management programs
ongoing treatment for chronic disease like hypertension and diabetes
family planning services to prevent unintended pregnancy

2. Use nutrition first to help with infertility. Infertility is sometimes caused by being underweight or overweight. Fixing those problems before pregnancy could definitely improve the rate of prematurity.

3. Improve access to weight management programs for all women. Women who start their pregnancies at a healthy weight are much more likely to have a healthier birth outcome:

Provide better access to weight management programs for all women before pregnancy
Provide insurance coverage for pre-conception counseling, which would include counseling from a registered dietitian

Finally women should be encouraged and given the tools to follow the new weight gain guidelines from the Institute of Medicine which lowered the weight gain recommendations for obese women to 11-20 pounds. Many women, overweight or not, exceed weight gain recommendaitons, which can impact the delivery and have health implications for a child's entire life.

Protecting Your Baby Against Swine Flu

2009-04-29T21:12:00.004-06:00

If you have an infant or toddler, you are probably worried about the Swine Flu and the effect it could have on your child. Young children are less resistant to germs because their immune system is still developing. Those with underlying health problems are at higher risk of becoming sick with any bacteria or virus, not just the Swine Flu.

What You Can Do to Protect Your Child:

Besides worry, which doesn't do anyone any good, there are things you can do to help protect your baby or toddler from the flu.

Breastfeed. If you are breastfeeding, keep doing so! If you are partially formula feeding, try to increase your milk supply so that you can breastfeed more often or pump so that someone can feed your baby breast milk when you are not around. Remember that breast milk provides built-in immunity at every feeding! If you become ill, your body provides your baby with antibodies that protect him from the germs that made you sick.
If you are exclusively formula feeding, choose one that has added nucleotides or other additions that promote immune health.
If you are breastfeeding, make sure you are giving the AAP recommended 400 IU of vitamin D every day. Vitamin D is very important for the immune system. For older children, let their skin see the sun unprotected a few minutes 3 times a week.
Let your baby get the rest he needs; it's important for the immune system. Set your schedule so that your baby's nap time is not interrupted.
Feed him well. If your baby is eating solids, make sure his diet is full of fruits and vegetables; they provide vitamins, minerals and antioxidants important for the immune system. Also don't forget whole grains, lean red meat and seafood; they provide zinc and iron, also needed for the immune system to function well.
Wash your hands; wash your baby's hands--after using the restroom, changing a diaper, blowing his or your nose, etc. Keep lotion by the sink to use after washing to prevent hands from getting dried and cracked; this also lets bacteria in. To be effective against germs, hand-washing has to last 20 seconds--one time through of the "ABC" song.
Wipe down solid surfaces and wash toys. Use a weak bleach solution or put toys in the top rack of the dishwasher. Use an antibacterial wipe to wipe off door handles, telephones at work, etc.
Take your own pen to use when out; you don't know how many people used the pen before you.
Watch where you take your baby. Don't take him to crowded areas where there are more likely to be sick people. Stay away from hospitals and Dr.'s offices unless he is the patient.
Take care of yourself too. Sometimes parents are so busy taking care of their kids, they don't take good care of their own health. If you get sick, who will be able to take care of the baby?! So eat well--5-9 fruits and veggies a day, take time for exercise and relaxation and get your 8 hours of sleep. The housework can definitely wait another day!

Can Diet Determine Baby's Sex??!!

2009-01-19T18:37:00.002-07:00

Lots have things have been proposed over the years to help a parent help determine the sex of her baby, but now there's a dietary twist.

We know that diet definitely plays a role in fertility--but determining the sex of your baby by your breakfast choices may be too much to ask for--or not. Researchers recently reported in the Proceedings of the Royal Society B that women who ate more cereal, sodium and potassium, were more likely to conceive a boy. Fiona Mathews, lead researcher in the study, notes that women who ate more calories, along with more cereal, sodium and potassium had a 55% chance of having a boy. Those who ate the fewest calories had a 45% chance of having a boy. Either way, it's still close to 50%.

And whether the "cereal factor" helps determine baby's sex or not, there are many benefits of eating cereal:

A great way to get your whole grains! Half the grains you eat, should be whole.
A wonderful way to get a big dose of fiber in your diet. As much as 10-15 grams of fiber can be found in many bran based cereals. Twenty-five to thirty grams of fiber are recommended per day--most of us don't reach that goal.
Eating cereal is also a wonderful way to get your calcium--either through dairy or fortified soy milk.

Powdered Infant Formula--Not for Premature or Sick Babies!

2008-12-04T10:16:00.006-07:00

A few days ago, a baby in New Mexico died--and the culprit was most likely a rare bacteria found in his formula. This is very sad and prompts me to write on the topic of Enterobacter sakazakii, the bacteria thought to be responsible.

What is Enterobacter sakazakii and where is it found?

Enterobacter sakazakii, also called E. sakazakii, is a type of bacteria most recently associated with the use of powdered infant formula in hospital neonatal units and the subsequent death of some premature infants. The bacteria is also found in the gut of humans and animals and the environment.

Who is at risk for the infection?

According to the US FDA, "premature infants and those with underlying medical conditions are at highest risk for developing E. sakazakii infection."(1) Several outbreaks of the infection have occurred in neonatal intensive care units worldwide. There is compelling evidence that the use of powdered infant formula had served as the source of the infection.

How could powdered infant formula contain bacteria?

According to the World Health Association, "Powdered infant formula is not a sterile product--even when manufactured to meet current hygiene standards. This means that it may occasionally contain pathogens that can cause serious illness."(2)

Bacteria can enter a food during processing in 2 ways--through the raw material the food is made from and through contamination through other means. A food can also be contaminated with bacteria when the food is prepared for eating--in this case, when the powdered formula is reconstituted with water. Bacteria can enter the formula through dirty water, a dirty bottle or nipple or dirty hands. Small amounts of bacteria can grow to larger amounts that can cause illness when held at room temperature too long.

What can be done to prevent an infection from E. sakazakii?

Breastfeeding is the best way to feed babies--especially those that are premature or have medical problems. (No cases of E. sakzakii have ever been associated with breastfeeding!) Even if breastfeeding needs to be done by a tube or eye dropper at first with milk that is pumped, the baby still gets all the hundreds of nutrients and immune building components of the breast milk. Also, ANY amount of breast milk is helpful in building the immune systems of infants--even if it is just for a few weeks or months.
If breastfeeding is not possible, premature infants, low birth weight infants and those with medical issues should not be given powdered infant formula. Instead they should be given formula that is available in liquid form.
If circumstances don't allow the use of liquid formula, certain preparation practices can help reduce the risk of illness from E. sakazakii and other food borne illnesss. Keep in mind that the following preparation method should be used for infants that are at higher risk of infection--premature, low birth weight, immunocompromised infants--especially those under 2 months of age. Ask your doctor about formula preparation steps that are right for your baby.
These safe food handling practices, summarized from the World Health Organization can also help decrease the risk of any type of food borne illness: They can be found at: www.who.int/foodsafety/publications/micro/pif2007/en/

Wash hands with soap and water and dry.
Wash bottles, nipples and bottle rings with hot soapy water and use a brush to remove dried milk from bottle and nipple.
Sterilize bottle by covering with water and bringing to a rolling boil. Turn off heat and leave pan covered until equipment is needed.
Clean and disinfect surface to prepare formula. Wash hand with soap and water and dry with clean or disposable cloth.
Boil some safe water. Add hot water (no cooler than 158 degrees F or 70 degrees C) to bottle and add correct amount of powdered formula.
Immediately cool bottle to feeding temperature by running cool water over it or by putting in a container of ice water. To avoid contaminating the bottle, make sure the cooling water is below the lid of the bottle.
Dry the outside of the bottle with a clean or disposable cloth.
Check the temperature of the formula by dripping a little on the inside of your wrist. It should feel lukewarm, not hot.
Feed the baby.
Discard any formula that the baby did not drink within two hours.

FOR MORE INFORMATION ABOUT BREASTFEEDING, SEE:

www.womenshealth.gov/breastfeeding/inc

(1) Health Professionals Letter on Enterobacter sakazakii Infections Associated with Use of Powdered (Dry) Infant Formulas in Neonatal Intensive Care Units. Food and Drug Administration. Center for Food Safety and Applied Nutrition. October 2002. www. cfsan.fda.gov/~dms/inf-ltr3.html

(2) Safe preparation, storage and handling of powdered infant formula-Guidelines. World Health Organization 2007. www.who.int/foodsafety/publications/micro/pif2007/en/

Healthy Breakfast at Starbucks!

2008-11-21T12:04:00.003-07:00

What could be a better way to start your day than with a cup of vanilla latte or flavored steamed milk from Starbucks? A breakfast treat to go along with it that won't undermine your goals of healthy eating.

On a recent trip to Starbucks, when I inquired about the oatmeal, the guy in line in front of me offered up his opinion: "I eat the oatmeal every day--it's great! But today I'm having a chocolate donut!." And that's a healthy eating attitude, my friends--eat healthy most of the time with that occasional splurge...He was not the only guy to order oatmeal during my visit either--a few suits, joggers and students also ordered it. Maybe we should say "Real Men eat Oatmeal!"

OK, so back to those new items for those watching their waist, cholesterol or general health--in other words, all of us! Here are my two cents on the items I've tried:

Vivanno: Here's the scenario--you're on the road to a meeting and you need something to tide you over until your early dinner. You don't want to spill ketchup on your suit from a burger--or smell like a fast food eatery either. Best choice for a tasty, meal to sip: Vivanno, which is a healthy smoothie containing real banana, whey protein and fiber. I've had the Orange Mango Banana Blend as a lunch replacement and it's filling as well as tasty, which I can tell you from personal experience, is sometimes difficult to achieve when concocting with whey powder!! I've heard from other dietitians that moms with morning sickness have found the Vivanno to go down really well, too. It's also a perfect mid-morning or afternoon snack for Moms-to-be, people trying to gain weight, or as an after workout replacement.

Vivanno Nutrient Breakdown: 270 calories, 5 grams fat, 16 grams protein, 5 grams fiber

Chewy Fruit and Nut Bar: Imagine one of those little fruit and nut granola bar that comes in a little package and leaves you wanting just a little more. Now imagine it baked fresh with the dried fruit still moist and tangy. That's the Chewy Fruit & Nut Bar-great to go with your morning java.

Chewy Fruit and Nut Bar Nutrient Breakdown: 250 calories, 4 grams fiber, 5 grams protein

Perfect Oatmeal: I'm an oatmeal kind of gal, while my husband is not--he says it's because I always put cinnamon and spice in it. Well, what he liked about this oatmeal was it's purity--no extra spices, unless you put your own! I liked the fact that the brown sugar was pre-measured in a little packet, which ended up being the perfect amount of added sweetness. The dried fruit, also in a little pouch, was nice and moist and contained raisins, currants and cranberries-which again added the perfect touch of sweet and sour. A nut medley pouch also came with--giving the customer the option of putting it or not. This is great for those allergic to nuts, because there is no chance of cross contamination.

Perfect Oatmeal Nutrient Breakdown: up to 390 calories, depending on the toppings, and 1.5 servings of whole grains.

Apple Bran Muffin: OK, so if you have ever tried to bake with whole grains, you know that it's an art. Consider this a masterpiece! It's made with whole wheat flour, oats and wheat bran and has apples, tart cherries and honey. I like the nutrient balance--being high in fiber and protein for a muffin--which means it's probably going to carry you until lunch! Bran muffins tend to be either very dry, or greasy--this was neither, telling me that while not fat-free, it probably has a moderate but not excessive fat content.

Apple Bran Muffin Nutrient Breakdown: 330 calories, 7 grams fiber, 7 grams protein.

The Bottom Line: Do your diet a favor this holiday season--eat regular meals and snacks starting with breakfast to keep your energy up and your stress level down. Starbucks makes it easy with their healthy new breakfast options.

New MyPyramid for Preschoolers!

2008-11-01T14:21:00.004-06:00

There's good news for parents--it's a new interactive tool to help parents feed their little ones. It's the MyPyramid for Preschoolers. Developed by the USDA Center for Nutrition Policy and Promotion (CNNP), it was developed in record time under the direction of the new director Brian Wansink, PhD, with guidance from Madeleine Sigman-Grant from the University of Nevada Coopeand Trish Britten from the USDA CNNP.

Here's what you can find on the site:

Customized Eating Plan: Simply plug in your child's height, weight, age and sex and you get a customized eating plan specifically for your child. Pretty cool!

Growth during the Preschool Years: You can find information about typical growth patterns as well as create a custom growth chart for your child.

Developing Healthy Eating Habits: A Wealth of Advice about Common Questions

Physical Activity: Lists ideas for family activities, age-appropriate activities and more

Food Safety: All you need to know about food safety as well as choking hazards.

Sample Snack Patterns: Gives 2 examples of meal and snack patterns

Check out the new MyPyramid for Preschoolers at: www.mypyramid.gov/preschoolers/index.html

Exploding Eggplant!

2008-10-25T13:51:00.003-06:00

I'm sure if you spend any time in the kitchen, you've had at least one major mess up or accident that made you laugh--if not at the moment, then later!

Well, recently I had such an event happen to me as I was grilling some eggplant. (It's been a common pastime for me lately as we've got a bumper crop of it in our garden and I grill it to make Baba Ganoush for my husband.) Anyway, I was grilling whole eggplants on one side of the grill and steak on the other. After using the fork to turn the steak, I nudged the eggplant over to it's other side.

And powey--it exploded on me! I am not making this up! It would have been worse had I been closer to the grill, but I did have pieces of cooked eggplant on my shirt, on my arm (ouch!) and in my hair! I screamed but only my dog Ginger appeared to notice, as she looked out the sliding glass door at me. So let this be a lesson to all you who grill eggplant (which by the way is a really tasty way to eat it!) Please use tongs and not a fork to move it around on the grill!

AAP says More Vitamin D for Babies and Children: YES!!

2008-10-13T14:36:00.007-06:00

The American Academy of Pediatrics issued a new recommendation for vitamin D for children; increasing it to 400 IU per day, from the previous 200 IU. The details are in "Prevention of Rickets and Vitamin D Deficiency in Infants, Children, and Adolescents," at http://www.aap.org/pressroom/nce/nce08vitamind.htm which recommends all children receive 400 IU a day of vitamin D, beginning in the first few days of life.

The recommendations include breastfed and non breastfed infants, older children and even some guidance for pregnant women:

Breastfed and partially breastfed infants should be supplemented with 400 IU a day of vitamin D beginning in the first few days of life.

All non-breastfed infants, as well as older children, who are consuming less than one quart per day of vitamin D-fortified formula or milk, should receive a vitamin D supplement of 400 IU a day.

Adolescents who do not obtain 400 IU of vitamin D per day through foods should receive a supplement containing that amount.

Children with increased risk of vitamin D deficiency, such as those taking certain medications, may need higher doses of vitamin D.

"We are doubling the recommended amount of vitamin D children need each day because evidence has shown this could have life-long health benefits," said Frank Greer, MD, FAAP, chair of the AAP Committee on Nutrition and co-author of the report. “Supplementation is important because most children will not get enough vitamin D through diet alone.”

My Take on Vitamin D:

There has been a buzz about Vitamin D among health professionals in the last few years. Research implies there is a serious epidemic of vitamin D deficiency--and according to http://www.vitamindcouncil.org/, (a nonprofit dedicated to the mission of ending worldwide vitamin D deficiency) is implicated as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

The best source of vitamin D is sunshine--for adults and older children, that is. To give you an idea, 20-30 minutes of summer sun exposure causes your skin to produce 20,000 IU of vitamin D--comparatively, the most reliable food source--milk, contains 100 IU per cup. In our busy lives, many people hardly see the sun--and when they do, they are slathered with sunscreen, hats and shirts. Don't get my wrong--I've been just as afraid of skin cancer as the rest of us. But there's a big difference in spending hours in the sun unprotected and spending a few minutes.

In the past year, I've been foregoing sunscreen on my arms during my walks, 2-3 times per week. I live in a very sunny place--over 300 sun-filled days a year--and when I had my Vitamin D tested earlier this year, it was normal--but not in the super high range. People who live in higher latitudes, those who are overweight and those with dark skin need much more amount of time without sunscreen to yield the same amount of vitamin D. Those north of Atlanta, don't see much UV light in the winter, so even if they were to brave the elements bare-armed, their vitamin D production is basically zip.

The current RDI of 400 IU is seriously low, according to researchers, who recommend up to 5,000 IU for those who never see the sun. Those who are clinically deficient, as shown by blood testing, might be given a prescription for even more.

The AAP recommendation is a strong step in the right direction, but now we need new recommendations on the needs of adults. Until then, take your work break outside if it's sunny--especially if you are pregnant or trying to get pregnant! And if you have any health problems and don't see much sun, are dark skinned or overweight, ask your Dr. to test your Vitamin D3 levels.

Fall in the Air? Try this Creamy Healthy Soup

2008-10-09T09:40:00.003-06:00

Fall is in the air, at least here in Texas! Fall brings out the "cooking" side of me--I especially want to put on a pot of chili or soup, or make a batch of cookies. (Yes, dietitians really do eat cookies!)

My husband taught me a great and healthy way to make a creamy vegetable soup--it's a French blended soup. They tend to eat a lot more pureed soups and veggies in Europe than we do here.

Below you'll find a recipe for Basic Creamy Veggie soup from my book Baby Bites. The beauty of it is that you can use virtually any veggie or combo of veggies you feel like--including the bits of leftover veggies in your fridge that you're wondering what to do with!! The colors of the soup vary--from orange to bright green to brown, depending on what you put in them. (I love spinach-carrot or butternut squash-apple) For a nice presentation, swirl a little plain yogurt or sour cream on the top, and float a few croutons.

Basic Creamy Veggie Soup

Yield: about 8 cups (2 liters)

2 pounds (0.9 kilograms) any raw vegetable,
chopped into 1-inch pieces
(smaller for faster cooking) Some vegetables
that work well are asparagus,
broccoli and carrots, spinach and
carrots, and spinach, broccoli, and
carrots

1 pound (500 grams) new potatoes,
peeled and cut into 1-inch pieces

2 to 3 cups (500 to 750 milliliters) liquid
such as cooking liquid, soymilk, rice
milk, breast milk, or formula (If your
baby is one year or older, you can use
whole milk.)

1 to 2 ounces soft pasteurized cheese,
such as cream cheese or Laughing
Cow (optional)

1. Time the cooking of the vegetables
and potatoes according to the vegetables
you use. (For example,
spinach cooks quicker than the
potatoes, so you’d need to start
cooking the potatoes first, then add
the spinach.) Cook in a minimal
amount of liquid until vegetables
and potatoes are tender.

2. Purée in batches in a blender,
adding liquid as needed. If you like,
add cheese while puréeing.

3. Pour soup back in pan and stir to
mix all batches. Reheat if needed.

Excerpted from Baby Bites: Everything You Need to Know About Feeding Babies and Toddlers in One Handy Book

Enjoy!

Toddler Teeth: Keeping Those Pearly Whites Cavity Free!

2008-10-08T11:36:00.003-06:00

Tooth decay has been increasing in toddler teeth--a trend that has dentists worry that they may also have a likelihood of more lifelong tooth decay.

Until 2004, the prevalence of tooth decay in toddlers aged 2-5 had dropped, but a study released in 2007 showed that it's now increasing. Experts suspect the increase in tooth decay is from too much sugar in the diet. Some toddlers have a steady stream of juice, juice drinks and milk flowing over the teeth during the day--in essence creating a "sugar bath" that is prime plaque making material. Below are some tips to keep toddler teeth healthy and cavity free:

Brush after every meal and snack. Getting kids into this healthy habit can lead to a lifetime of healthy teeth.
Limit sweet drinks--like juice as well as juice drinks, etc. The American Academy of Pediatrics suggests toddlers limit their juice drinking to 4-6 ounces per day.
Don't put baby into bed with a bottle of milk, formula, breast milk or juice.
Especially watch out for drinks that have a combination of added sugar and citric acid--like sports drinks, enhanced waters and lemonade, for example.
Toddlers should visit their dentist regularly--starting at one year.
When teeth start touching, start flossing!

Give Your Child These Tooth Friendly Snacks:

Crunchy raw fruit and vegetables, like carrots and celery (if they are too hard to chew, steam slightly to avoid a choking hazard.)
Cheese
Nuts and nut butters (again a choking hazard for kids under 5)
Make water the drink of choice at snack time-or make a juice spritzer by adding plain club soda to juice.
Always brush teeth after eating and drinking caloric drinks.

Fish for Babies? Yes!

2008-09-30T07:12:00.007-06:00

Should you give your baby fish to eat? New research implies the answer is yes! In a recent study published in the British Medical Journal, it was found that feeding as little as one portion of fish to babies less than 9 months may cut the risk of eczema by almost 25%. Eczema is a chronic skin condition affecting 10-15% of children and is related to other allergic (atopic) conditions like asthma, hay fever and food allergies. The study was done at the University of Sweden and involved about 5,000 infants.

For more information about the study:

http://www.gu.se/english/about_the_university/newsandevents/international_+press/

What type of fish? It didn't matter--however --fatty fish like salmon, add brain building fat (DHA) that babies may not be getting enough of.

What About Allergies?

In the past, the standard recommendation was to delay introducing potentially allergenic foods like dairy, nuts, and fish way past 1 year. However, that advice recently changed. From the summary portion of the latest American Academy of article about this topic:

Effects of Early Nutritional Interventions on the Development of Atopic Disease
in Infants and Children: The Role of Maternal Dietary Restriction,
Breastfeeding, Timing of Introduction of Complementary Foods, and Hydrolyzed
Formulas by Frank R. Greer, MD, Scott H. Sicherer, MD, A. Wesley Burks, MD, and the Committee on Nutrition and Section on Allergy and Immunology.

PEDIATRICS Volume 121, Number 1, January 2008

"Although solid foods should not be introduced before
4 to 6 months of age,there is no current convincing
evidence that delaying their introduction beyond this
period has a significant protective effect on the development
of atopic disease regardless of whether infants
are fed cow milk protein formula or human
milk. This includes delaying the introduction of foods
that are considered to be highly allergic, such as fish,
eggs, and foods containing peanut protein."

In a nutshell, the article summarizes that EXCLUSIVE BREASTFEEDING for at least 3-4 months does reduce the incidence of some atopic diseases. Research proves once again that breast milk is the ultimate Super Food!

Are You Bashing Your Diet with a Bad Breakfast?

2008-09-25T07:10:00.007-06:00

The Good News:

After years of hearing that breakfast is sooooo good for you, you've decided it add it to your schedule!

The Bad News:
You may be doing your body more harm than good if you are eating a typical fast food breakfast!
Dave Zinczenko and Matt Goulding, the authors of Eat This, Not That, have revealed the 8 worst breakfast foods--their results may surprise you!!

Worst Side Dish:
Large Hash Browns from Burger King:

620 calories: (which would cover an average breakfast for most people)
40 grams of fat, (11 g saturated, 13 g trans) More trans fat than you should have in a day!
1200 mg of sodium: half the recommended sodium for a day

Worst Sandwich:
Hardee's Monster Biscuit

710 calories
51 g fat (WOW!)
2250 mg sodium (about a person's limit for the day)

Worst Pastry:
Cinnabon Classic Cinnamon Roll
813 calories
32 g fat (5 g trans fat)
117 g carbs

Worst Smoothie:
Smoothie King Grape Expectations II (40 oz.)
1,102 calories
256 g sugars
740 mg sodium

Talk about surprising! Ya think you've finally got it together by drinking a fruit packed smoothie--but the calories in this thing will bust any diet! And with the amount of sugar in this thing...well...just watch out! And please don't drink this if you have diabetes!

What to Eat Instead: Bridget's Favorites

My favorite fast food breakfast:
McDonald's Egg McMuffin:
310 calories
12 g fat (5 g saturated)
820 mg sodium
30 g carbs

Even if you really went for it and ate 2, the diet damage would be less than other fast food breakfasts.

Smoothies:

Unless it's for a meal replacement, order the small size and make it sugar free, because smoothies can be a good way to a get a fruit or two (or in many cases, a fruit juice or two)

I recently went to Smoothie King for the first time. Besides being a pricey after-school snack (about $11 for myself, my son and his friend--and we ordered smalls) I also suspected that there was mucho sugar syrup added to the smoothies. I ordered mine sans sucre--a Splendafied version of the Mangosteen smoothie, which was absolutely delish!)

Cinnamon Rolls

I have to admit, that as a cinnamon lover, it's really hard to resist the tempting smells of the spice when I'm at the mall or airport. And for the first time in years, I did indulge while at the San Jose Airport--opting for the cinnabites--and sharing it with my sister. But just looking at the nutrient info on the classic roll is kind of disgusting!! Only eat this if you can share it with your 4 best friends!!

Hash Browns and Other Breakfast Potatoes

A potato is a really healthy food! But as a breakfast food, it takes on a cloak of "Super-Bad". Be it fried potatoes or hash browns, it's got it in for you in the fat and sodium department. If you really want a potato, wait until lunch, and have it baked! (Use more sour cream than butter to cut the fat and go easy on the cheese and bacon.! You can also mix in some low-fat Italian dressing to moisten it) If the skin is well scrubbed, I like to cut it into pieces and dip it in light Ranch. The skin has lots of fiber and nutrients.

You can find the complete article (and the rest of the Worst Breakfast foods) at http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100216490&page=1

BOTTOM LINE: breakfast really is a good thing for your diet, health and waistline, depending on what you eat.

The MSN article mentioned a study showing that high quality protein breakfast helped with weight loss. That study was done with EGGS, yes, eggs!! Just watch what company your eggs keep on your plate (skip the bacon and sausage; add ham if you're not watching your sodium. Even better, make a veggie omelette or frittata. Some other breakfast favorites of mine:

Nutrigrain Whole Grain Blueberry Waffles with peanut butter and honey or blueberries
Kashi Go Lean Crunch Cereal spriinkled with Salba and fruit and topped with Horizon Organic Skim Milk
Eggs scrambled with onion, tomato and garlic served with fat-free refried beans and avocado slices and a tortilla or toast

Ok...and sometimes I eat some hot French Bread with Kerrygold Irish butter. Yum!

BPA Concerns Revisted

2008-09-25T06:27:00.004-06:00

Last week, an article in the Journal of the American Medical Association about BPA and the risk of heart disease gives more power to the argument that BPA may indeed be hazardous to our health. BPA or biphenol-A, is a chemical used to make plastic hard, is widespread in the environment--from CD cases to water bottles and baby bottles. It is also used in the plastic liners of cans.

The problem, researchers have been saying for years, is that some of the BPA in plastic can leach out of the plastic and into our food or water--especially if the plastic is exposed to chemicals or high temperatures. Animal studies have linked BPA, which in the body can act like estrogen, to breast, prostate and reproductive system problems as well as a few types of cancer. A recent report also stated "some concern" as to the effects of BPA on the brains of fetuses. infants and children.

This study looked at more than 1400 adults and measured the level of BPA in their blood as well as chronic disease diagnosis, blood markers of liver function, glucose and a few other blood tests. The results showed that the higher amounts of BPA in the urine was associated with diagnosis of heart disease and diabetes. You can see the study at http://jama.ama-assn.org/cgi/content/full/300.11.1303

WHAT'S THE BOTTOM LINE HERE?

This study did not determine that high levels of BPA causes heart disease or diabetes--it only showed that there is an association. What it does do is point to BPA as a chemical we might want to have less of in our food supply until more research is done. Until then, choose food storage containers that don't have BPA:

Plastics with the recyclying code of 1,2 or 5.
Glass or ceramic
Plastics labeled "No BPA"

Forward thinking companies are rushing to the market with BPA free products, so it shouldn't be hard to find them!

Back to School--What's For Dinner??!!

2008-09-08T11:15:00.003-06:00

Yesterday I was trading stories with my friend Millie about the craziness of the Back to School Schedule. We agreed, between School Open Houses, College Night, Sports Practice and Girl Scouts, it's hard to all sit down together at once, much less have the time between driving to put together a meal! Be both use non-traditional menus to keep our sanity during this busy time. Millie said sometimes it was fruit, yogurt and nuts at her house, or some scrambled eggs.
Ditto I agreed--eggs and bean burritos were the fave in this part of Texas.

Was this a guilty admission among friends? No! Because these foods make for healthy dinners that kids eat!

Sometimes we think that "dinner" has to mean meat, veggies and potatoes or the like. In my book, good dinner can be just about whatever you can throw together that has protein, fruit or vegetables and a source of complex carb.

Whether you're the mom of 3 like Millie, with kids from elementary to high school-- or an empty nester staring at the fridge and not liking the idea of cooking, these 12 days of dinner ideas are for you!

Whole grain waffle with peanut butter & honey with a fruit yogurt smoothie

Scrambled eggs on a whole grain engish muffin topped with salsa and avocado

Grilled ham and cheese sandwich with fresh fruit on the side

Rotisserie chicken sliced over a green salad with cherry tomatoes and julienne carrots

Bean burrito using canned beans

Microwaved vegetarian lasagna with a side caesar salad

Crock pot beef stew

Tuna fish salad served in a scooped out tomato

Pasta salad made with leftover pasta, with added thawed frozen veggies (one with black bean and corns is good), cherry tomatoes, grated low fat cheese, and leftover chicken

Deviled eggs served whole grain crackers and a yogurt fruit parfait for dessert

French bread pizza using jarred pasta sauce, grated mozarella, and thinly sliced mushrooms and black olives

Calcium Crisis--Continued

2008-05-23T09:58:00.006-06:00

Milk is generally the number one calcium source for kids--and teens. But what if your kid is vegetarian; two of every 100 older kids in the US is. Not to worry--there are plenty of vegetarian sources of calcium that are absorbed as well or better than milk.

Greens that are low in oxalate (bok choy, broccoli, Chinese/Napa cabbage, collards, kale, okra, turnip greens) provide calcium that is highly bioavailable to the body for absorption (49% to 61%), in comparison with calcium-set tofu, fortified fruit juices, and cow’s milk (bioavailability in the range of 31% to 32%) and with fortified soymilk, sesame seeds, almonds, and red and white beans (bioavailability of 21% to 24%)

On the other hand, oxalates present in some foods can greatly reduce calcium absorption, so vegetables that are very high in these compounds, such as spinach, beet greens, and Swiss
chard, are not good sources of usable calcium despite their high calcium content.

The following list shows vegetarian as well as dairy sources of calcium, for comparison.

The Dietary Reference Intake for Calcium (the amount of daily calcium that should be consumed) for kids is:

Children 1-3 years: 500 mg

Children 4-8 years: 800 mg

Children 9-18: 1300 mg

Soyfoods
Cultured soy yogurt, fortified, 1/2 c (125 mL) 367 mg
Soybeans, cooked, 1/2 c (125 mL) 88 mg
Soybeans, dry roasted, (soy nuts), 1/4 c (60 mL) 60 mg
Soybeans, green, 1/2 c (125 mL) 130 mg
Soymilk, fortified, 1/2 c (125 mL) 100-159 mg
Tofu, firm, calcium-set, 1/2 c (126 g) 120-430 mg
Tempeh, 1/2 c (83 g) 92 mg

Legumes (cooked, 1/2 c/125 mL)
Black beans 46 mg
Chickpeas, garbanzo beans 40 mg
Great northern or navy beans 60-64 mg
Pinto beans 41 mg
Vegetarian baked beans 64 mg
Nuts, seeds and their butters mg
Almonds, 1/4 c (60 mL) 88 mg
Almond butter, 2 tbsp (30 mL) 86 mg
Sesame tahini, 2 tbsp (30 mL) 128 mg

Breads, cereals, and grains
Cereal, ready-to-eat, fortified, 1 oz (28 g) 55-315 mg

Fruits
Figs, dried, 5 -137 mg
Orange, 1 large 74
Orange juice, fortified, 1/2 c (125 mL) 150 mg

Vegetables (cooked, 1 c/250 mL)
Bok choy (Chinese cabbage, pak choi) 167-188 mg
Broccoli 79 mg
Collard greens 239 mg
Kale 99 mg
Kale, Scotch 181 mg
Mustard greens 109 mg
Okra 107 mg
Turnip greens 206 mg

Other foods
Blackstrap molasses, 1 tbsp (15 mL) 172 mg

Dairy products
Cow’s milk, 1/2 c (125 mL) 137-158
Cheddar cheese, 3/4 oz (21 g) 153
Yogurt, plain, 1/2 c (125 mL) 137-230
Dairy products
Cow’s milk, 1/2 c (125 mL) 137-158
Cheddar cheese, 3/4 oz (21 g) 153
Yogurt, plain, 1/2 c (125 mL) 137-230

Source: Position Paper of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets, Journal of the American Dietetic Association. 2003 Volume 103, No 6

Is Your Teen in a Calcium Crisis?

2008-05-14T09:02:00.002-06:00

There is no time in life when a person needs more calcium than during the tween and teen years. Why? During those few years, teens accumulate more than 25% of their TOTAL bone mass. By the time a teen finishes his growth spurts at around age 17, they've accumulated about 90% of their adult bone mass.

The Bad News: Teens Don't Get Enough Calcium!

Past age 11, the majority of us don't get the calcium we need. 75% of teen boys and 90% of teen girls don't get enough calcium. National health experts call this a "calcium crisis"--if the bones aren't built to their optimum strength during the growing years, they are more prone to fractures and osteoporosis later in life.

If you've got a teen at home, you can probably relate. Our house has milk drinkers on both ends of the spectrum. One stopped drinking milk years ago when he started having problems with lactose intolerance, the other probably has the strongest bones in the neighborhood because he drinks a quart of milk a day!

So how does my non-milk drinking son get his calcium? Here's his typical calcium intake and sources:

At Breakfast: 10 oz of skim milk mixed with 1 packet of Carnation Instant Breakfast (with a Lactaid chaser): 575 mg calcium

Snack: Sandwich with 2 oz of Brie on French bread: 110 mg calcium

Snack: 1-4 oz Danon Activia yogurt: 150 mg calcium

Snack/Dinner 16 oz Tropicana Calcium fortified orange juice: 600 mg calcium

Total Calcium for the Day: 1435 mg: 110% of the DRI for calcium for teenagers

Activity also Important!

Weight bearing physical activity causes new bone tissue to form-- which makes bones stronger.

What's Considered Weight Bearing?

Walking
Running
Dancing
Climbing stairs
Jumping rope
Playing team sports, such as basketball, soccer, and volleyball
Older teenagers can build even more bone strength through weight training, but they should check with a health care provider before starting any type of training.

Ten Ways to Get Your Kid off the Couch

Walk the dog

Shoot some hoops

Use a punching bag

Ride his bike to a friend's instead of getting a ride

Play active video games: Dance Dance Revolution, Wii Tennis, Baseball or Golf, Wii Fit

Do household chores: vacuuming, sweeping, mowing the lawn

Join a team--the YMCA has teams that stress having fun more than winning.

Jump on the trampoline

Take a hike

Give the whole family a pedometer and challenge each other to increase their steps.

Stay Tuned for Tomorrow's Post, when I'll talk about vegetarian sources of calcium, too.

Healthy Gums...Healthy Pregnancy

2008-05-12T08:34:00.004-06:00

Thinking about getting pregnant? See your dentist. Not the advice you were expecting to get? Of course, it's also recommended that you receive preconception counseling from your doctor about health issues you need to get under control before you get pregnant. But seeing your dentist is just important. Why?

Research is showing time and again that gum health is the window to the body's inflammation level. If you have gum disease (a step beyond gingivitis where the bacteria actually slips below the gum line) the bacteria apparently sets off an inflammatory response in the body, which can set off a cascade of events which can lead to preeclampsia. Preeclampsia, characterized by extreme water retension, especially in the face and hands, and high blood pressure, can escalate into eclampsia, which can be fatal.

Gum disease in pregnancy can increase the risk of premature delivery up to seven times!
According to Dr. Don Callan DDS, a periodontist who researches dental bacteria in Arkansas, "There is definitely a relationship between preterm birth and bacterial toxins that migrate into the rest of the body, which can activate premature labor. Most dentists are also now aware of research that suggests that harmful bacteria under the gum line can actually damage the heart, increase symptoms of rheumatoid arthritis and damage artificial joints."

These factors increase risk of gum disease:

Hormonal changes: pregnancy, puberty, menopause
Smoking
Diabetes (there is some evidence that uncontrolled gum disease can actually lead to diabetes.)
Stress
Genetics
Clenching or grinding of teeth
Obesity

So before you get pregnant, take care of your gums and teeth. Get your teeth cleaned and brush and floss regularly. If you're already pregnant, see your dental hygienist once or twice during the pregnancy. Floss at least once a day and brush after every meal.

For more information:

http://www.nlm.nih.gov/medlineplus/news/fullstory_64317.html

Quick Family Meals on a Budget

2008-05-11T10:04:00.008-06:00

Cutting the Food Budget

On the economic front, the news is dire. Gas prices are soaring and food prices are increasing almost as fast. After you've trimmed down the clothes and entertainment budget, the food budget is the next to get cut. Is it possible to have tasty, nutritious meals on a budget? Yes, but you probably need to make some changes in the way you buy, cook and eat:

Getting Ready:

Shop the sales, make a list.

Plan to use leftovers--creatively.

Never go to the store hungry.

If you need to shop with kids in tow, make sure they are well rested and not hungry.

At the Store:

Buy chicken, fish, and shrimp in bulk at club stores. If you want to buy natural beef on a budget, go directly to the farmer, such as Alder Springs Ranch http://www.alderspring.com/ or US Wellness Meats http://www.uswellnessmeats.com/, which also carries lamb, bison, pork and chicken.

Before buying fruit in 5 pound economy bags, confirm that they're cheaper--sometimes they're not.

Think outside the bun for convenience. No time to cook? Scramble a few eggs. Make a veggie fritatta with last night's stir fried veggies. Eggs are still the cheapest, contain nature's perfect protein and 13 essential nutrients including choline. (Choline is essential for normal brain development for infants and the unborn. Most women don't get enough!) For health and nutrition facts and great egg recipes see: http://incredibleegg.org/

Weigh your time against the cost of convenience. If buying washed lettuce drastically increases the chance that your family will eat salad, go for it! Salad dressing? With a recipe you can make it yourself, better for less.

Stock up on products that can be used in many ways--such as pasta sauce. Besides pouring it over pasta, it can be used as a dip for string cheese or grilled zuchinni, or a topping for fish, chicken, pork or even eggs! For more tips and recipes, see http://www.feedourkidswell.com/

Keep a few true convenience meals on hand that keeps you from eating out. Frozen veggie lasagna is a favorite of mine. But I like it with a little extra Ragu...

At Home:

Make double portions of protein and of casseroles, soups and stews. Freeze the soups and stews and use the protein for creative leftovers. Here are a few to get you started:

Grilled chicken breast: chicken burritos, pasta with chicken and artichoke hearts, chicken and brown rice casserole, chicken caesar salad.

Beef Roast: roast beef sandwiches, shredded beef tacos, eggs with shredded beef and green chile, sloppy joes, beef stuffed baked potatoes.

Roasted or grilled salmon: salmon salad, salmon with pasta and Ragu mixed with fat free sour cream, salmon chowder

Make a menu and try to stick with it. This will make life less stressful for the whole family and help you cut food costs. With a plan in hand, you're less likely to eat out.

When Eating Out:

Eat an apple on the way--you'll be less tempted by expensive (and high fat) appetizers.

Take advantage of early bird and small portion specials.

Rethink take out. It doesn't have to be high fat or fried. A grilled chicken dinner at Taco Cabana is $12.99--and it includes rice, beans, tortillas and fresh salsa. Add your own salad and some strawberries for a balanced, tasty meal. How do I know? We had that for dinner on Thursday nite! Another take out idea is Chinese--a few entrees and a few side dishes, with brown rice can feed a whole family.

Start with a brothy soup or salad.

Drink water. Sodas and alcohol can add significantly to your bill (and your waistline.)

Share an entree with your spouse or friend and order extra side dishes.

Order one dessert and 4 spoons; your wallet and your weight will thank you!

Pregnancy Weight Gain--Gaining Just the Right Amount

2008-05-11T09:17:00.004-06:00

"Eating for Two" goes the old saying. And that's a dream come true for women--eat what tickles your fancy, and all for a good cause!!

But too much emphasis on weight gain during pregnancy may be leading to more weight gain, delivery complications and gestational diabetes for the mom, and a larger weight gain and future health problems like metabolic syndrome and overweight for the baby.

The majority of women in the US are overweight--so to begin with, they don't need to gain as much weight since part of the weight for pregnancy is fat--stored for future breastfeeding. That means a weight gain of only 15-25 pounds, according to the Institute of Medicine--and up to 15 pounds for a BMI in the obese range. The Institute of Medicine is now discussing updating the weight gain guidelines that have been used since 1990. (for more info, see http://www.newswise.com/articles/view/540511/)

Nutrients for Two--Making Every Bite Count!

The truth is, calorie needs don't increase that much--but the need for more nutrients does. The requirement for most vitamins and minerals increase 10-20%--but some increase by almost 50%. And when you consider that many women start their pregnancy with nutrient deficts, it's important to make every bite count during pregnancy.

Ten Tips for "Eating Expectantly"

Start every day with a good breakfast. Eggs are a super food for pregnancy because they are one of the richest sources of choline, a vitamin necessary for normal brain development. Scramble them with some bell peppers or salsa to boost iron absorption. A high fiber cereal with low fat milk or soy milk, a sprinkle of flax seed and a fresh fruit is another good choice.

Focus on Fiber--try to have at least 5 grams of fiber with each meal. This helps with constipation and fills you up faster. Whole grains have a treasure trove of nutrients that refined grains are missing. Half of your grains should be whole grains.

Make Produce a Priority: Most pregnant women need to eat 2 cups of fruit and 3 cups of vegetables a day. Start at breakfast and have a fruit or veggie at each meal and snack.

Get Your Vitamin D. Researchers now believe that there is a vitamin D epidemic in the US. Vitamn D deficiency is correlated with seventeen cancers--even a possible link to autism. Current recommended intakes of vitamin D are thought to be too low and don't correlate with natural Vitamin D from sun exposure. Twenty minutes of full body unprotected sun exposure in a fair skinned person produces about 20,000 IU of vitamin D. The current DRI for vitamin D is 200 IU You'd have to drink 200 glass of vitamin D milk to get the same amount from food! Sunscreen, pollution, higher latitude and cloud cover all decrease the amount of UV rays that gets to the skin, affecting Vitamin D production. (see http://www.vitamindcouncil.org/ for more info)

Vary your Protein. Lean beef and pork, cold water fish, chicken (even the dark meat), eggs, tofu, beans, and nuts--they're all good and they should all be part of your diet!

Buying Organic--Is it Worth It?

2008-03-03T09:30:00.003-07:00

Spring has sprung, at least here in West Texas! It's a perfect time to think about growing your own pesticide-free veggies. It's also a great time to plant a fruit tree for pesticide-free fruit year after year! If you don't have the space or inclination for a garden, you may think about buying organic produce.

But--buying all organic can definitely bust the food budget. How can you know when it's worth it to buy organic? Here is where to start:

Keep a food diary for what you and your children eat for a week. (Pregnancy and early childhood are sensitive times for pesticide exposure.)
At the end of the week, tally up what you eat the most of.
Look at where your top foods land on the Environmental Group's "Shopper's Guide to Pesticides in Produce" http://www.foodnews.org/
If any of your top foods land in the top 12 worst for pesticides, consider buying organic.

For an excellent article on the topic-see "Buying Organic--Is it Worth It?" by Stephanie Wood, published in March 08, Baby Talk magazine and also found online. I'm quoted in the article: http://www.parenting.com/article/Mom/Health/Eating-Green-1201726268247

Happy Spring!

Bridget

A Pinch of Plastic in Your Food?

2008-02-19T07:22:00.009-07:00

Worried about the University of Missouri Study about BpA in baby bottles? Read on for more information. This article was originally published in the Winter 2007 Feeding Kids Newsletter (http://www.nutritionforkids.com/) and should give you more insight on Bisphenol A.

A Pinch of Plastic in Your Food?

When you stop to think about it, plastic plays a big role in our lives--particularly in food storage and preparation. The question is--is it safe to have so much of our food in contact with plastic? The short answer is yes--but it depends-- on what type of plastic, what type of food and what conditions the plastic is exposed to.

What's In Plastic?
Specific chemicals are added to plastic to give them the properties that make them so useful--hard, soft, flexible, or stretchable. Over the last 10 years, the safety of some of these chemicals has been called into question, especially since under some conditions, the plastic can leach into food.

Phthalates and adipates belong to a group of chemicals called "plasticizers" --they help soften plastics into flexible forms and are found in polyvinyl chloride plastic (PVC) and some cling wraps. So common are phthalates in the environment, it's difficult not to come into contact with them at home; they're found in nail polish, 5 gallon water bottles, cosmetics, fragrance in detergents and cleansers, adhesives, inks and vinyl shower curtains. Bisphenol A (BPA) is an industrial chemical used in plastic to make it clear and shatter resistant. It is also used in the epoxy linings of food cans, dental sealants, CD's and DVD's. Its use is widespread-- in 2003 close to 2 billion pounds were used for plastic and resins that come in contact with food.

What's the Problem?
Phthalates and BPA are considered "hormone" or endocrine disruptors" because when present in large enough amounts, they mimic hormones in the body, which can affect many organs and systems including the reproductive system. Steven G. Hentges, Ph.D., Executive Director, Polycarbonate/BPA Global Group at the American Chemistry Council says, "As a general rule, the amount of any substance leaching from a plastic can increase with longer time and higher temperatures."

The Government Says:
• The Center for the Evaluation of Risks to Human Reproduction, a division of the National Toxicology Program of the US Department of Health and Human Services says in a draft report there is "some concern that exposure to BPA causes neural and behavioral effects to fetuses, infants and children."
• Current levels of seven phthalates studied by the National Institute of Environmental Health Sciences posed "minimal" concern for causing reproductive effects. However, the National Toxicology Program concluded that high levels of one phthalate, Di-n-butyl phthalate, may adversely affect human reproduction or development.

American Chemistry Council spokesperson Steven Hentges Says :
Bisphenol A has been comprehensively evaluated by government bodies around the world. All support the conclusion that bisphenol A is not a risk to human health, in particular at the very low levels to which people could be exposed from use of consumer products.

The Inter-Industry Group for Light Metal Packaging Says :
Human exposures to BPA from use of protective liners for food cans is exceedingly low, hundreds or more times lower than safe exposure levels set by U.S. and international regulatory agencies.

The safety of BPA-derived protective coatings in food and beverage containers have undergone independent reviews of the science by multiple regulatory agencies, including the US Food and Drug Administration, The United Kingdom Food Standards Agency, the Research Center for Chemical Risk Management of the National Institute for Advanced Industrial Science and Technology of Japan and most recently the European Food Safety Authority. Every regulatory review conducted to date has affirmed that BPA based can liners are approved for use in food contact applications and safe for use.

The Bottom Line:
Animal studies and some human studies have shown possible harmful effects of some plastic-bound chemicals that can migrate into food. Experts on both side of the issue agree that most of us ingest microscopic amounts of chemicals from plastic in food and the environment. The difference of opinion is in what "reference dose" is actually safe. While industry officials stand by current regulatory standards, the Environmental Working Group and other consumer interest groups advocate for lowering the level of what is allowed in contact with food.

Until there is enough evidence for a conclusion, you can use common sense and a bit of caution especially for the pregnant women, infants and young children. That's because tiny amounts of any chemical during critical development of organ systems could have long ranging effects, especially on reproductive systems.

Practical Info:

Regarding use of plastics with food, these are things you can do to keep that pinch of plastic out of your food:

Because plastics can leach small amount of chemicals into food when heated, watch what plastics you use in the microwave:
*Don't let plastic wrap touch food during microwave cooking, or use a hard plastic cover, wax paper or white, microwave safe paper towels.
*Don't cook with any plastic that is not meant to be heated. This symbol is often imprinted on containers that are safe for the high temperatures of the microwave: However, The National Geographic Green Guide notes that this is only a guarantee that the plastic won't melt, not that chemicals won't leach into your food.

If you're not sure, use glass or lead-free ceramics, especially for foods you are actually cooking, not just reheating.
*Never use plastic grocery bags or other materials not for food use.
*Don't heat food in plastic that is meant for one-time use (frozen dinner containers) or that is not labeled as safe for the microwave. (Margarine tubs, yogurt containers, Styrofoam to-go boxes.)
*When plastic shows signs of age--turning cloudy, cracked or otherwise well used, many experts recommend discarding it. However, the American Chemistry Council notes that it's somewhat of a myth that cloudiness indicates plastic is degrading. (Another urban legend regarding freezing plastic bottles is also untrue--you can freeze plastic water bottles!)

Because chemicals are more likely to leach out when in contact with high fat foods, follow these tips:
*Remove deli foods from plastic wrapping from the grocery store.
*If possible, buy oil in glass or metal bottles. Or make sure the plastic bottle is one recommended below.
*For the processed foods you do buy, get them in a variety of packaging--canned, paper, boxed and plastic. Keep in mind that canning as a food preservation method has a 200 year long history in regard to safe food preservation.
*Eat whole foods! As is consistent with every piece of current dietary advice --eat as many whole foods as possible--this will automatically reduce your exposure to any chemicals found in packaging.

Plastic by the Numbers:
When choosing containers you'll use over and over again, look for recycling codes, as well as abbreviation of plastic type on the bottom of the container. If there is no number, or abbreviation, call the manufacturer to find out.
According to the National Geographic Green Guide, safer plastics to use for food and water are :

#1 Polyethylene Terephthalate (PETE or PET also widely recyclable) Common products: individual water bottles, soft drink bottles and medicine containers.

#2 High Density Polyethylene-(HDPE--also widely recyclable) Common products: Toys, milk bottles, shampoo

#4 Low Density Polyethylene (LDPE) Common products: Ziploc and Glad bags, wrapping films, grocery bags, some squeezable food bottles

#5 Polypropylene (PP). Common products: Syrup bottles, yogurt tubs, diapers, some baby bottles

*Polyactide or PLA On the cutting edge of "green", this plastic is corn based, which is safe to use with food, compostable and biodegradable but does not withstand heat.

Plastics to Use More Caution With:
#3 Polyvinyl chloride (PVC) is considered one of the most toxic plastics, often a likely candidate for phthalates and adipates. Common products: meat wraps, cooking oil bottles.

#6 Polystyrene (PS) Common products: foam containers and clear disposable take out containers, plastic cups and cutlery. It may leach styrene, a possible carcinogen.

#7 Other Usually indicates Polycarbonate, which could contain BPA as well as phthalates. Polycarbonate is not used for food packaging, only for home food storage, according to Hentges.

What about Baby Bottles?

As of 2006, 95% of plastic baby bottles were made of polycarbonate. Here are alternatives and safer ways to use Polycarbonate plastic.
*In general, opaque or colored bottles are BPA free. Here are some BPA free models made out of #5 polypropylene: Medela Baby Bottles, Gerber Fashion Tint bottles, Gerber Lil' Sport Bottles and Evenflo opaque and pastel bottles are reported to be #5 plastics, which are BPA free. Born Free bottles are made of Polyamide (PA), another BPA free plastic.
*Use disposable bottle liners, made by Gerber and Playtex, which don't contain BPA.
*Don't heat formula or breast milk in Polycarbonate plastic bottles since chemicals are more likely to leach out when heated
*Use glass instead--however this option has different safety risks

Food for Thought:
We live in a world polluted with many environmental chemicals. While BPA and phthalates may be transferred in tiny amounts in food, they are also common pollutants in air, water, and can be found in everyday products like cleaning supplies, adhesives and even cosmetics.

Do what you can at home to reduce your exposure to environmental chemicals--but stronger regulations at the federal level are critical for all chemicals that could affect vulnerable populations like children and pregnant women. The reference dose for BPA was developed by the EPA in 1987, 10 years before research showing possible adverse affects of very low doses was done.

Clearly it's time for an update and it may be coming. Congressman Albert Wynn, Chairman of the Senate Subcommittee on Environment and Hazardous Materials
said in a November 9th 2007 press release: "…broadly, our chemical policies are not working. …we now know that children are especially vulnerable to toxic chemicals, even at extremely low doses. Further, these effects in children can be cumulative as they grow up. However, these sorts of relatively recent observations are not reflected in the federal laws, supporting the need to make serious revisions to our chemical policies."

Let's all advocate for stronger environmental policies for the health of our children...and theirs.

Bridget Swinney is a registered dietitian and author of Baby Bites, Eating Expectantly and Healthy Food for Healthy Kids.

THIS ARTICLE MAY BE REPRINTED WITH PERMISSION FROM THE AUTHOR; CONTACT BRIDGET: babybitesbook@gmail.com. MEDIA: For a copy of a Good Morning Texas interview where Bridget discusses the impact of environmental chemicals in a child's diet, also contact Bridget.

Picky Eaters--Are They a Result of Nature or Nurture? Part I

2007-10-24T13:57:00.000-06:00

Are you one of the thousands of parents who wonder why your kid is the only picky eater on the block? Do you wonder if it's something you did or perhaps didn't do?

If so, you're not alone. It's just one more reason to feel guilty as a parent, and unfortunately we have to endure other parents' tales of how their Johnny likes broccoli for dessert!!

Yes, I have experienced picky eating habits first hand--first when my kids were toddlers and now again as teens. They weren't extremely picky--probably because we didn't nurture the pickiness, we gave positive reinforcement when they were open to new foods.

There are other things at play too--DNA, a struggle for independence, and parents' expectations and reactions can all add to the whole picky eating routine.

Stay tuned for more on this topic--which can sometimes drive parents close to the edge...

Chinese Toy Recall--The Dangers of Lead

2007-08-23T06:03:00.000-06:00

Who would have thought that toys made for children could be a prime source of lead based paint? Unfortunatley, it's the sad truth since Mattel and other companies recently recalled toys that were found to have lead based paint in them. To find a list of all recalls in the U.S., go to http://cpsc.gov.

Why is everyone upset about the toy recall (and the recall of many other chemical laced products from China?) Toxins are much more dangerous to children because the effects are more profound during critical stages of development and growth that occur during pregnancy, infancy and early childhood. In general, the younger the child when exposed to a chemical like lead, the more harmful the effects.

Lead is a potent neurotoxin and can profoundly affect the development of the brain and nervous system. When children ingest small amounts of lead over time, as is often the case, the effects are not necessarily dramatic--the long term effects can include:

Reduced IQ
Slowed body growth
Hearing problems
Behavior or attention problems
Failure at school
Kidney damage

Short term symptoms include:

Irritability
Aggressive behavior
Low appetite and energy
Difficulty sleeping
Headaches
Reduced sensations
Loss of previous developmental skills (in young children)
Anemia
Constipation
Abdominal pain and cramping (usually the first sign of a high, toxic dose of lead poison)
Very high levels may cause vomiting, staggering gait, muscle weakness, seizures, or coma

WHAT ARE OTHER SOURCES OF LEAD THAT CHILDREN CAN BE EXPOSED TO?

Lead based paint in houses painted before 1978.
Lead soldered water pipes in older homes that can leach lead into drinking water.
Imported ceramic dishes
Dirt contaminted by lead from car exhaust or industrial waste (more common if you life near a highway, factory of industrial site.
From food or juice stored in crystal or pewter.

For more information about sources of lead, go to:
http://cpsc.gov
http://www.epa.gov/lead

WHY ARE CHILDREN MORE LIKELY TO INGEST LEAD?

The typical behavior of children is makes lead exposure more common. Children put everything in their mouths, including non food items, they are more likely to ingest lead and other environmental chemicals. Also, pound per pound, children eat more and drink more than adults--and they absorb more of everything that is in the food.

HOW MANY CHILDREN HAVE LEAD POISONING?
Unfortunately, exposure to lead is common in children--1 out of 20 preschoolers are thought to have lead poisoning.

WHAT SHOULD YOU DO IF YOU THINK YOUR CHILD HAS EXPOSED TO LEAD?
It's easy to find out for sure. Your health care provider can do a simple blood test; blood levels over 10 micrograms per deciliter is a concern. Chelation therapy can be started to help rid the body of extra lead.

Media Literacy--An Important Skill for Kids

2007-06-30T13:25:00.000-06:00

I'll never forget how surprised I was when my four year old son recited the slogan of a popular laundry detergent verbatim...especially since we are a family that watches very little TV! It was an "ah-hah" moment-- I realized just how absorbent a kid's mind is when it comes to media.

Now my son is a teenager and he's grown up to be a very media saavy kid--questioning what the real story is behind advertising, research studies, even documentaries.

If you have a toddler, you can add "media literacy" to the list of required learning along with letters, numbers and colors. Why? Kids are bombarded with advertising for fast food and sweets, not to mention subliminal brand advertising that can easily turn your toddler into a little consumer.

The deeper problem with too much media, is it takes time away from other quality activities like playing outside, reading and other imaginative play. If kids are on a constant diet of screen time, it gives their brains little chance to explore their own imagination. And we know that too much time in front of the screen also contributes to childhood obesity.

The American Academy of Pediatrics has guidelines for TV watching that you might want to know:

Kids under 2: No screen time, including educational videos

Kids over 2: 2 hour limit of all screen time

No TV in the bedroom

If you are a mom who wears "lots of hats" (and who doesn't?) you've probably popped a video or two in to keep your toddler busy so you could get something done. That's fine--just try to limit the time. Another idea is to use music as a calming or motivating distraction. A little slow jazz or classical music can "soothe the savage beast"; story time on tape allows your child to expand his mind while building with blocks, for example. If it's a rainy day outside, and you'd like your child to be more active, you can try a video that encourages dancing or other active play like:

Sesame Street Elmocize
Sesame Street Songs-Dance Along
Little Kicks Workout
Hip Hop Animal Rock
Yoga Kids ABC's.

How Can You Teach Media Literacy?
Media literacy is all about teaching kids to recognize, analyze, and evaluate what they see on TV and in other media. How did we get our commercial memorizing kid to be media savvy? We tried to teach him that the purpose of advertising--to get you to buy something--whether you needed it or not. It's amazing how easily kids can learn these concepts. For a little help, there are some great resources on the Internet:

http://pbskids.org/dontbuyit/
http://www.med.umich.edu/1libr/yourchild/media.htm
http://www1.medialiteracy.com/
http://www.amlainfo.org/home/resources

Happy Reading!
Bridget

Baby Bites on It's Way to Bookstores!

2007-06-06T17:12:00.001-06:00

Baby Bites has left the printer and is now on it's way to your local bookstore!

What do you need to know

about Baby Bites?

Price: $15.00

Pages: 370

Easy to Read and Priceless Information!

It has all the nutrition info a new parent needs to know about feeding their new baby and toddler including:

Breastfeeding

Formula feeding

Starting solids

Making your own baby food

All about your baby's GI tract

Prevention and dealing with food allergies

How to start good eating habits

Dealing with picky eaters

Toddler friendly foods

Dental health

Preventing childhood obesity

How Can You Find Baby Bites?

1. Call our toll-free number: 800-284-MOMS

and get a personally autographed book!

2. Go to: www.amazon.com

3. Your local bookstore--now available--or available any day now!

What's the Best First Food for Babies?

2007-06-06T16:52:00.000-06:00

If you have a new baby about to leap into the world of eating solids, it's most likely you're considering rice cereal as your baby's first food. It's the tried and true first food for a few reasons--

it's easy to mix to the just the right texture for a new eater
it's bland
it's not a highly allergenic food
it's fortified with iron

But there are a few other foods that would serve just as well as a first food--and sometimes may even be a better choice, especially for exclusively breastfed infants. Exclusively breastfed 7- month old infants do not meet their needs for iron or zinc from breast milk alone.

Other "first foods" to consider? Beef and Lamb. They are high in iron and zinc and pretty well accepted (especially if you follow a recipe from Baby Bites). In an article by Nancy Krebs MD in the February 2007 issue of the Journal of Nutrition, meats are recommended as a complementary first food by breastfed infants. (J. Nutr. 137:511S-517S, February 2007)

When trying any first food for your baby, remember that the food is really not "solid" at all--but more like a thick liquid. And don't be discouraged if your baby spits out his tongue for his first bite of food--it's completely normal. If he continues not enjoying his first meal of solids, don't push it. Just wait a week or two and try again.

Organic for Babies? YES!!!

2007-05-04T18:18:00.000-06:00

Now that organic has gone mainstream, it's more affordable. Now that you have a baby, you're probably thinking more about the environment and how the environment affects your baby's health. That thought process usually leads to the question.....

Should you buy organic for your baby?

YES.

WHY? Pesticides are chemicals meant to kill bugs, mold and other things that hinder a plant's growth and development. Common sense dicates that they can't be good for humans--and science backs it up. Pesticides can be particularly harmful during periods of rapid growth--infancy, puberty, pregnancy--times when important organ systems are developing or growing rapidly. Some pesticides are thought to be endocrine disruptors, which could make a difference to the development of sexual organs.

Baby's First Food: Babies get only one source of nutrition--breastmilk (or formula) for the first 5-6 months. If you figure that all your baby's nutrition is coming from a single source, the quality of that food is of vital importance.

WHEN BREASTFEEDING:
Breastmilk, of course, is the gold standard for infant nutrition. If you're breastfeeding, it's a good idea to consider organic for yourself, at least for some of your foods. (see chapter 3 in Baby Bites for info on how to avoid other environmental chemicals while breastfeeding.)

If you're feeding your baby formula, or a combination of breastmilk and formula, there are several organic options:

Similac Organic
Earth's Best Organic (regular and soy)
Parent's Choice Organic (Available at Walmart)
Ultra Bright Beginnings Organic
Baby's Only Organic (Toddler regular and soy)

Baby Food: Making Your Own

When making your own baby food, (which is really easy especially if you use the simple guidance found in Baby Bites,) you'll want to use organic products, at least for the produce highest in pesticides. Remember that if you buy fresh organic produce, you want it to be as fresh as possible. Another option is to use organic frozen produce, such as Cascadian Farms.

The price of organic can still add up, so you might want to buy only the organic produce that has the most pesticides. The Environmental Working Group has compiled a list of the Best and Worst for pesticide residues. Find it at and more info at: http://www.foodnews.org/

Baby Food: Organic on the Grocery Shelf
At your local grocery, you'll find:

Earth's Best
Gerber Organics

You'll find more at stores like Whole Foods and Wild Oats:

Plum Organics (frozen)
Happy Baby (frozen)
Bobo Baby (in Canada)
Sweetpea (in Canada)

Additionally, there are some regional organic baby food companies:

World Baby Food-Seattle
Sprouts (home delivered Seattle)
Bohemian Baby (fresh organic) -Southern California
Full Tank Foods-L.A.
Homemade Baby-L.A.
My Nami-L.A.

The sales of organic baby food increased a record 21.6% last year--which means more choices, more competition and better prices for consumers. For current news about organic baby food, see http://www.msnbc.msn.com/id/18296482/

New Fruit-Veggie Juice for Kids!

2007-05-01T14:59:00.000-06:00

OK, so your kid loves juice, but you know you shouldn't give him too much because it's a concentrated source of calories and natural sugars. Good news--there's a new fruit-veggie juice combination from Juicy Juice called Harvest Surprise. Slightly lower in carbs and higher in other nutrients due to the veggie addition, you can feel a bit better about the next glass of juice you pour for your toddler.

Remember the AAP recommends a limit of 4-6 ounces. Kids often want more than that--other ideas to making less, more:

water it down by up to half
add club soda for a fruity soda

Check out the Harvest Surprise Juice at http://www.juicyjuice.com/HarvestSurprise/Public/Default.aspx

Lots of cool info and printable stickers too!

Eating Dinner While Watching TV--------------------More Reasons NOT TO!!

2007-05-01T14:18:00.000-06:00

We know that eating as a family fosters much more than just family memories-it helps children build vocabulary, it provides a chance for to parents be good role models for their kids and it even reduces the risk of risky behavior for teens.

BUT--eating together WITH the TV on tends to negate some of the positive effects. In a study conducted by the NY State Department of Health, kids who ate dinner with their families while watching TV ate fewer fruits and veggies than when there was no TV.

Bottom Line: Turn the TV off during meals! The AAP recommends that kids under 2 watch no TV; over 2 should limit to 1 or 2 hours of high quality programming. With an emphasis here on high quality, leave the adult sitcoms, crime investigation and other adult themes for TIVO. When you have little ones, you're just destined to have a television diet more aligned with The Wiggles, Dora and Disney!

Cavities Increasing in Baby Teeth--New Study

2007-04-30T17:13:00.002-06:00

A new study out today from the CDC (http://www.msnbc.msn.com/id/18395089/) shows that kids are getting more cavities earlier--bad news for the teeth of 2-5 year olds, 28% of whom have cavities. Dental experts fear that cavities in baby teeth may also mean more cavities in adult teeth. And, if teeth have to be extracted due to extensive decay, that can lead to overcrowding of adult teeth--and perhaps a higher chance of braces? (Braces? you don't want to go there if you can help it--best to learn more about how to take care of you baby's teeth!)

How Can You Prevent Cavities in Your Baby and Toddler?

Read the following excerpt from Baby Bites (available from Amazon.com):

How Do Cavities Happen?
It’s a a simple equation: Sugar or starch + bacteria in the mouth + time = acid that destroys tooth enamel and makes a small hole or cavity.

How do you prevent cavities?

That’s relatively simple, too: If you remove any part of the equation, no cavities can
occur. Let’s look at the parts more closely.

Sugar and Starch
Sugars and cooked starches (collectively
called fermentable carbohydrates) are the
only foods that can cause cavities.

Sugar is the number one cavity-causing ingredient. Sticky sugars—caramel, gum,
dried fruit, toffee, taffy, and other chewy or sticky sweets—are especially bad. Because they stick to teeth, they provide an ongoing snack for bacteria. You also need to watch out for sweet drinks. Bacteria use added sugars
in beverages, like sucrose, very efficiently.

Sweet drinks like soda, lemonade, and sports drinks also contain acid, which contributesto cavity-making. Recent research shows that even cough syrups can causecavities because they’re both sweet and acidic.

Starchy foods like bread, potato chips, and pretzels are also cavity-causing.
Research shows that some starchy foods linger on the teeth longer than some typesof candy. Five minutes after eating, there are more food particles left in the mouth from plain donuts, potato chips, cookies, or saltine crackers than from caramel,milk chocolate, or milk chocolate–caramel bars.

Bacteria
The lead cavity-causing bacteria is Mutans streptococci. This bacteria converts the sugar in the mouth into acid. Chances are, this bacteria gets into your baby’s mouth courtesy of you! Mothers are the prime suspects in the transfer of salivary bacteria to babies’ mouths via shared utensils, food, and even kisses. If you have active or untreated cavities, or if you eat a lot of sugar, you’re at higher risk of transferring bacteria to your baby.

The best ways to reduce bacteria in your mouth are eating a healthy diet and practicing proper dental care--that is wiping the teeth with gauze or a baby toothbrush after your baby eats or drinks.

Some people are more prone to cavities than others because they tend to have more cavity-causing bacteria than others. This tendency has a genetic component: If mom and/or dad has more bacteria, their child probably will, too.

Time
After bacteria converts sugar or starch in the mouth into acid, it takes twenty to forty minutes for saliva to neutralize or wash away the acid. So the more often you eat sugar or starch and the longer it stays on your teeth, the more acid bacteria can produce.

Dental Hygiene
See a tooth? Brush it. Then, see a dentist.
A consumer poll done by the Academy of General Dentistry showed that 70
percent of parents wait until their child is three years old to see a dentist. This is way too late! By this age, about 25 percent of kids will already have cavities. Even waiting until age two is too late—at this age, one out of every ten kids already has a cavity.

The best time to visit a dentist is within six months of your baby’s first tooth
appearing. This first visit is simple, educational, and friendly. The dentist usually discusses hygiene techniques and takes a quick look at your baby’s teeth while your baby sits on your lap.

From: Baby Bites, by Bridget Swinney MS, RD, Copyright 2007. Meadowbrook Press

Feeding the Family When It's Time to Go Back to Work

2007-04-27T12:48:00.000-06:00

Going Back to Work with a New Baby at Home?
Here are some tips from Baby Bites to help you put good food on the table-fast!

In most families, even though moms put in
the same number of work hours as dads,
they still wear the chef’s hat (not to mention
many other domestic hats) at home.

The first few weeks may find you struggling to do
it all. Here are some tips to help you and
your family continue to eat healthfully.

• Call in favors: Remember all those friends
who said, “If you need anything, just
call…”? Now’s the time. Ask each of
them for a home-cooked meal the week
you go back to work.
• Recruit your partner: If possible, put your
partner in charge of as many meals as
possible. If you make a weekly menu and
plan easy-to-cook meals, even the most
hopeless kitchen klutz should be able to
manage this job.
• Give yourself a break: Plan to eat takeout
meals or have pizza delivered once
or twice a week.
• Use a Crock-Pot: Prep the food in the
evening, turn on the Crock-Pot the next
morning, and—voilà!—supper’s ready
when you get home from work. Plus, it’s
easy to make big batches in a Crock-
Pot. Freeze the extra food for later.
• Start a dinner co-op: Enlist one or two
friends who live close by. When you
cook, you make double or triple and
they pick their dinner up from you. In
return you get one or two great meals
with no cooking.
• Cook on weekends: Cook several meals
on the weekend. Double each recipe,
store the food in freezer containers, and
label each container with the contents
and date. In no time, you’ll have a
freezer full of meals.
• Shop with convenience in mind: Following
are just a few easy-to-cook meals
you can find at most grocery stores.
- Ready-made salads: Spinach is healthiest.
- Cooked, sliced chicken: This is a
versatile ingredient for many quick
meals.
- Frozen, cooked shrimp: It thaws quickly
for a shrimp cocktail, a main dish
salad, or prepared vegetable or minestrone
soup.
- Family-size deli meals: Many grocery
delis sell heat-and-serve lasagna
and other dishes. Or try family-size
frozen entrées.
- Dinner in a bag: Usually all you have to
add is meat.
- Veggie burgers: Enjoy a burger with all
your favorite fixings—and no guilt!

Copyright 2007. Baby Bites by Bridget Swinney MS, RD. Meadowbrook Press

A Note to Dads

2007-04-27T12:07:00.000-06:00

Hey New Dad,

You're probably wondering where you fit into this picture of Mom and baby, especially if mom is breastfeeding.

Yep, for a while, her world will really revolve around the baby, but that doesn't mean you're out of the picture. Think about what you can do to help her provide the best nutrition possible, breastmilk, for your baby. There's plenty you can do!

Help her recuperate--they don't call it labor for nothin'! She'll probably appreciate it if you can cook a few meals, do the laundry (there will be lots more than usual!) and anything else to help around the house.
Bring her the baby. When it's time to nurse, help by bringing the baby to her. This will save a few steps and help her recuperate.
Change the baby--newborns poop almost every time they eat, so take on diaper duty. Your partner will certainly appreciate it!
Bring her water and snacks while she's nursing. Nursing moms need to drink and eat a lot-sometimes even more than during pregnancy. Good one handed snacks include: fresh blueberries, a fruit and yogurt smoothie (Stonyfield farms is one great brand), a small bean burrito, Kashi Granola or Go Lean Crunch Bars (tasty yet high in fiber)
Feed the baby. Once breastfeeding is well established, ask your wife if she would be willing to pump a little extra so that you can feed the baby. This will also help introduce your baby to a bottle--important if mom is going back to work. Most moms say not to wait past 6 weeks if this is the case, and don't do it before three weeks or you can cause "nipple confusion." Nipple confusion is not pretty--don't go there!
Smile and see the humor in the mounds of poopy diapers, spit-ups and middle of the night feedings.
Amid the chaos, take a minute for reflection. A new life is a wonderful gift, but realize that sometimes it takes time to adapt!

Changing a Diaper, Baseball Style

2007-04-27T12:03:00.000-06:00

How to Change an Old-Fashioned
Cloth Diaper: For Baseball Fans

Spread the diaper in the position of the
diamond with you at bat. Then fold second
base down to home and set the
baby on the pitcher’s mound. Put first
base and third together, bring up home
plate, and pin the three together.

Of course, in case of rain, you gotta call the
game and start all over again.

Jimmy Piersall, former major-league
centerfielder

When Nannies and Grannies Take Care of Your Baby

2007-04-27T11:58:00.000-06:00

When someone else takes care of your little one, leave nothing to chance! Here's a blurb from Baby Bites about giving instructions to caregivers...

Giving Instructions

The best way to make sure your baby is fed the way you want is to leave nothing to
doubt! It’s best to have bottles of breast milk or formula prepared in advance and in
the refrigerator. Give a list of clear feeding instructions, including:
• When your baby might be hungry
• Your baby’s usual signs of hunger and fullness
• How long a bottle can be left at room temperature safely
• Special instructions, if you have any (for burping, positioning, and so on)
• If your baby is eating solids, a list of foods your baby can and can’t eat

Copyright 2007 Baby Bites by Bridget Swinney MS, RD, Meadowbrook Press