Butter and or Margarine

Ok, so I know it's been way to long. Let's just say I might be juggling too much in my schedule...LOL who isn't these days. Anyway, I woke up this morning thinking about toast with butter.
That let my mind roll and I realized if I was quick I could post before soccer this morning, so here goes.
The "Real Butter" controversy is not new. Of course the Dairy farmers are always quick to sponsor more research in the name of their product and they have money to throw at it, hence the dairy group that still exsists in the food pyramid. This has led to a huge amount of biased viewpoints!
The low down is basically back to reading food labels. Butter is loaded with fat. That is where the flavor comes from. Margarine is also pure fats, so that it can mimic textures and flavors. (yeah right) The point is that we now know not all fat is created equal. Margarines are typically made from vegetable oils which are typically unsaturated or "hydrolyzed" These aren't good for your body either. The questions really lie in which is the lesser of two evils.
Before I answer that let us just remember that neither is intended to be a main course, they are condiments intended to be used sparingly. Take a look at the label. That is per serving, so if your going to have 2 pieces of toast spread that between the two pieces.
Now, the saturated fats are more natural to your body. That means your body knows how to digest them better than the hydrolyzed stuff in many margarines. That being said MANY maragarines these days boast other health benefits, such as Omegas from vegetable oils. These are important too, but flavor is the real reason we eat it. That being said I prefer the taste of real butter to many margarines. If you personally are trying to cut back your saturated fat try mixing equal parts of olive oil and butter. 1/2 cup and 1/2 cup. It will make the spread softer and easier to spread and it cuts the saturated fat in half!
Gotta get going, 5 minutes until soccer!

Some Quick Tips

So, it's been a while since I've posted. Life here has been a little crazy. I've been prepping my son and myself for back to school, in less than 2 weeks. Meanwhile my husband is up for a new job as head of the cafeterias for a local school district. On top of that I've gotten a little more involved in a local campaign to redefine marriage in California. Check out the link http://protectmarriage.com/
Anyway, my thoughts for today are along the lines of my last blog....
Portions, and other "small" steps we can take to have better nutrition. As I found myself explaining to so many people at the "National Night Out," the current food pyramid is focused on taking steps. You may have noticed many of the commercials lately on TV about getting out and being active for an hour a day. That campaign targets children, as it should, but it applies to the whole family.
Nutrition has many facets. Making all the lifestyle changes at once is possible, but less likely to be permanent. It could be overwhelming to many people. That is why the pyramid focuses on making small changes that are permanent. So in that light, I'd like to give a few tips in a few different areas ( I actually got some of these from a cereal box for a "flavorite" brand cereal my son likes)
To add fiber:
1.Try broccoli
2. Eat more of your apple
3. Try eating the piece of fruit, rather than drinking the juice (like oranges)
To get plenty of water:
1. Drink 2 glasses in the morning for more energy
2. Drink a full glass 1/2 before a meal to feel fuller
3. Drink a full glass with every cup of tea, coffee, or soda
For Visual Portion Estimations:
1. 3 dominoes are about the size of a half ounce of cheese (a full serving)
2. a deck of face cards is about the size of 3 ounces of meat (a full serving)
3. a medium potato is about the size of a computer mouse
4. 1/2 cup of vegetables is about the size of a traditional light bulb
Remember that any chage you make for the better is just that...for the better! Small and simple things really add up to big things. My husbands favorite weight loss success story comes from a woman who lost only 1 pound per month... It took her 4 years to loose the 50 lbs she needed to, but we all know she will likely keep it off. That is only cutting 150 calories per day! Most of us could do that with very little effort.

Cheap Healthy Good: 10 Foods You Should Always Splurge On

I stumbled onto this blog today. I keep trying to link it to this blog, but it's not working for some reason. So here it is. Cheap Healthy Good: 10 Foods You Should Always Splurge On

Food for Pleasure

So tomorrow is the big day of my first person to person public performance, and I have ALOT on my mind for that. Unfortunately I am having trouble focusing onto a central theme for a post.
I talked a bit about serving sizes in my last post about kids nutrition. That is still heavily on my mind! The owner of Spin & Sport Club (the place I'm teaming up with in the booth tomorrow night) told me tonight she just watched "Super Size Me". If you haven't watched that movie it might be interesting, however brace yourself, it's not pretty, and I wouldn't share the viewing with preteens or younger. Let me just say the guy is conducting a real life experiment that has real life consequences!
I am not an advocate of eliminating many foods from the diet (I'll discuss them later). Instead I say eat what you love to eat, and enjoy the experience. The key there is to enjoy the experience. When you've finished a meal in under 20 minutes odds are high that you didn't take enough time to properly chew the food. If the food isn't chewed enough it can cause some discomfort, or even pain, as it goes down. The really sad part, to me, is that you lost out on flavor! When we don't chew our food it isn't in our mouth long enough to really get to know the flavor. If you are one that chews your food you might have noticed that many foods change flavors as their texture changes. (sorry, if I'm grossing any of you out)
Think of yourself as a food critic, every time you sit down to eat. My college roommates may remember how much fun I had in the dorm cafeteria trying to figure out the spices used in a particular dish. Although that may not be your game of choice, you might think of it like sampling a very rare delicacy. It is surprising how even a Big Mac can taste different if you stop to chew and taste the hamburger.
Tasting not only makes the meal more enjoyable, but it also can be a topic of discussion. Go ahead and ask your kids to describe what they feel in their mouths, but be prepared to laugh (or cry). Just be careful to train the little ones with nice or pleasant vocabulary so you won't be embarrassed at Grandma's house or a restaurant.
The real "fruit of your labor" is seen in after the meal. Did you know that even beans will cause less gas, IF you chew them enough (not eliminated gas, just less sorry). You will feel less of the digestion in your stomach and intestinal track by chewing food properly. You will also be able to absorb more of the nutrients in the food. Cramping will be greatly minimized (mostly due to allergies now). The part most people notice is that bowels become more regulated (both ways) with proper chewing.
Of course, there is always the benefit of eating less. That is why most people start focusing on their chewing, and it does help. Mostly it helps, because of the added time. It takes 20 minutes for the signal to reach the brain. That's not to mention the time it takes for the food to actually get into the stomach. So at Thanksgiving when you get that bloated feeling at the Table....just remember how much worse you feel about 30 minutes later! That is when the food is finally all there and backed up trying to continue its journey.
I can't close this one without answering the proverbial question of "How many times" you should chew. To that I answer you'll know. When the food has lost flavor, or the texture is gone you have chewed plenty! Just remember that food is meant to be enjoyed.

Growing Up Healthy...OR NOT?!?

So, as parents, who doesn’t wonder if our kids are growing up healthy?

We are bombarded by the media telling us that we have an obesity epidemic with our children. We are seeing adults around us blaming their weight on their parents and/or childhood. The parenting magazines tell us that we need to limit our kid’s sugar intake, increase the fruit and vegetable intake, and follow some other current trend in diet.

Well, I don't think those articles are written by parents! Some kids do enjoy eating nothing but what you put in front of them. Those kids never complain and say it tastes "funny" (or worse!) Those kids say please and thank you. They wipe their mouths, and drink all their milk and water.... and of course, they're animated (you know cartoons).

In reality, most kids go through these periods of time when they eat only 1 or 2 foods. Then when they finish that spurt they may never eat those foods again. In reality, most kids won't eat spinach, or raw broccoli without dipping sauces... oh wait, there's the key. When you’re teaching your kids about healthy eating, remember the key to successful management is: "Never ask those you are in charge of to do anything you would not willingly do yourself."

In my opinion this definitely applies to food and our kids! If you dip your carrot sticks, then let your kids. If you use cheese sauce on your broccoli then put it on for your kids too. Having healthy kids is really more about what you, as parents, grandparents, and extended families eat and how you play.

As you may have guessed, I'm not about preparing a separate meal for my son. He eats what we eat, or a slight variation of that. For example, he doesn't like cooked carrots. So, when I make cooked carrots he first has to try them (their tastes change often as kids) then he can substitute them for raw carrots (something that I don't have to prepare, like baby carrots).

One of my friends from class, a mother of 4, shared with me an excellent idea. Everyone in her family has a day of the week to be the veggie king or queen. On their day they decide what vegetable is served for snacks and meals. The only requirement is that there are 3 different during the day. They can be served in any manner the child or adult chooses and with any snack or meal.

I might also suggest applying this to fruits. This would give you 6 total servings available everyday. Now before you get scared about this cost... remember that the serving size is only 1/2 cup for most fruits and vegetables. Serving sizes do vary on some products like salad (or lettuce) is 1 cup, juice is 3/4 cup, and dried fruits 1/4 cup.

Another common method to encourage kids to partake of a healthy meal is to use their assistance in preparing it. I often allow my son to stir for me, or retrieve vegetables from the garden (or pantry). He is starting to help me measure some ingredients. The point is that when he helps prepare he gets excited about the meal. When the meal is new to me, or I'm otherwise not wanting his help in the kitchen I let him assist in presentation. For example, recently we tried a new recipe that was know as Egyptian Summer Stew, so he made a Pharaoh’s mask and helped to set the Table.

As they get older you may let them assist in the planning, or shopping for meals. Many families find that simply preparing a menu saves money, time, and ensures a healthier meal. Even a young child can be allowed to pick one meal a month and guided through balancing it with starches, vegetables, complete proteins, and fruits.

Anyway, I feel like I'm rambling and lost my point to this entry.

Kids will be kids. Do not stress when your child refuses certain foods.... it may or may not pass. There is not one single food that ensures life or death, they can all be substituted! Do not give up. The best way to teach your kids is to do it yourself. Try and talk about how you're trying to eat healthy and how much better you feel when you do!

Above all, get active. Walk to the park, the school, or around the block. Try pushing your kids on swings, or playing a game of tag. Remember, the current food pyramid tells us to take steps. This should not be a complete change overnight. Growing up healthy happens one step at a time.

Kids and Nutrition

So, I had trouble sleeping last night as I was thinking about all the things I wanted to say. I had a few topics on my mind, but this wins first, since it's a big part of next weeks presentation.
There are so many old wives tales about how to get your kids to eat healthy! Some actually work, but many are just tales. My personal favorite was shared with me, as my son started solid foods. "If you introduce vegetables before fruit they will develop a taste for vegetables rather than sweets." I actually thought this was working for me, until preschool! LOL!!!
My son did LOVE vegetables. He would try all the new ones I put in front of him. Then he got to interact with other kids. They were eating pudding cups while he was eating carrot sticks. They were having cake while he was having pears. You get the general idea. Don't get me wrong the other parents made sandwiches too, but look at a lunchable.... Our society doesn't see the need for kids to eat vegetables all the time.
So my son, in order to get to the dessert, yes I allow that, would eat a sandwich, some fruit, some vegetable, sometimes a starch (like pretzels), and then get a cookie. Sounds like a lot, especially for a preschooler right. I worried that maybe he was getting chunky, they all do before growth spurts, and he is borderline. Remember that his Dad is obese, and I'm not skinny mini. So when we got to childhood nutrition in my class I tuned in! So, here is the low down.....
To figure out a "healthy" child's intake needs add their age times 100 to 1000. Now some of you already are saying that means a 10 year old get 2000 calories. BINGO! Kids are still growing, and hopefully active. This calorie is based on minimal activity levels, if your kid is a track star, or playing soccer (actually playing not just wearing the uniform) he/she may need more than this. The problem is what we are feeding them. Just like adults kids get obese from eating too much of the wrong foods, but it can be stopped or cured.
Like adults, kids need fiber and fat to help them feel full longer. The fat is usually not a problem. LOL, ever looked at prepackaged snack labels? Like adults, kid diets should be limited to 30% of the calories from fat. Now don't go overboard here.... fat is crucial to brain development and function! Please, don't feed your kids a diet that is less than 15% fat! Now, the fats.... lets avoid saturated. You'll get plenty of it without trying (peanut butter anyone). Trans fats are actually as bad as the media reports them to be. Trans fats are actually scientifically mutated. We add air into them, which sounds not so bad air is good, right. Wrong, the scientific name for this is oxidation... think rust! Poly and mono unsaturated fats are the best and remember they are important, especially for our kids.
So fiber, it can be a little harder, especially if we don't eat it ourselves. Don't think that you have to eliminate white bread and rice. That wouldn't really hurt, but it's not necessary. Most whole fruits have about 2 grams of fiber per serving (1/2 cup) and vegetables average 4 grams per serving (1/2 cup). Now, if you add that up with the RDA on fruits and veggies (5 A Day) you are looking at 14 grams right there which is over half of your daily dose. Add in a potato, or whole wheat bread in their sandwich for another 6 grams. For most kids that is plenty although by the time they're teenagers they should be up to 25. Some fruits and vegetables are much higher than this, so if you want to get obsessive you can start counting it all.
The next real problem for kids tends to be water! You've all heard about the 8 glasses a day, right? That sounds like a lot, and it would be toxic to an infant, but stop and realize we're talking about 64 oz for an adult. That is based on a weight of 150lb. so a 75 lb child should be about 1/2 of that at 32 oz. If you're offering water to your kids it shouldn't be too much of a concern. Those cups we get at fast food places are 6-8 Oz each, so 4-6 of those all day will be plenty. I admit I sometimes flavor it for my son to get him to drink more. :)
Lastly, many of us give our kids multi vitamins. As adults this is something that I don't totally agree with, but with our kids where we don't really know how much of what they're eating and their finicky habits I think it's wise. Just don't over do it! Vitamins and minerals can be toxic to them also. Look for chewable (they digest well) that offer less than 100% on most vitamins and minerals, or give them a half pill.

My first Public Education Event

So, I've been studying nutrition with fascination for many years. I grew up in a family that is a genetic masterpiece! We all have allergies to many airborne allergens and plenty of foods. Between us we are allergic to corn, sugar cane, and beets (yes pretty much all sugars) and of course soy and dairy products. We also have Type I diabetes and PKU (Phenlyketoneuria). This is a genetic disease that in layman's terms may cause brain damage by ingesting excessive proteins.
I graduated from BYU in 1999 with a totally non related degree, but increasing my food fascination by dating a few boys with Intestinal disorders. One was labeled as Crohn's disease. The other always referred to it as Gluten Intolerance. I got a great thrill out of learning to cook for their diets and vowed to someday really find out more about it.
In 2001 I married a man with no genetic history. Well, at least not one we know, as he is adopted. We do know that his birth father had "heart problems" and his birth mother was "portly." My husband is overweight to say the least, but he enjoys my cooking and is a very talented baker himself. About 2 years ago he was told he was prediabetic and borderline hypertension. I guess it's to be expected.
Now, we get to my son. He was born in 2002 and has been very healthy by all the doctor exams. What that really translates to is that he has a high tolerance for pain, so we missed all the ear infections, sore throats, etc. that come with a growing child. He is now 6 and we have been through 2 years of speech therapy to treat what appears to have been the result of not hearing properly,although none were able to catch any hearing problems current or past. LOL! He is very healthy and is learning to make good food choices.
Oh yeah, the real point of this entry... I enrolled at Butte Community College this summer to start my formal education in Nutrition. I LOVE IT!!! More than I thought I would. Everyday I'd come home from class and spend a few hours researching the days topic a little more in depth. I actually read the unassigned chapters! Ugh, I feel like a nerd, but this is so fascinating to me I can't really control the urge/desire to learn more about it. It seems that everyday I learn something new that can help someone I love live a better quality life!
So, the class has been over for about 1 month now and I've been working with close friends and family to help them make better food choices. The exciting opportunity for me will be next week. I get to help man a booth at our local National Night Out on family Nutrition. My mind has been boiling over with excitement trying to sift through material to share. I will be sharing the booth with a local fitness club, which is perfect, because although we are what we eat the diet only goes so far with untrained muscles.