Sport Snacks - Make Them Healthy

Outdoor sports are getting ready for the end of the year tournaments. The weather is warmer and the humidity is rising. Before you run out to Costco to buy the standard fare, you might ask yourself, "Are snacks really necessary after a game or a practice?"

Here are some tips to snack on:

1. Keep Kids Hydrated - Children need to drink fluids when exercising especially if the weather is warm. Plain water is always best for hydration. If you buy bottled water or have your own plastic water bottle, be sure to avoid BPA plastics and those labeled 3, 6, or 7. The numbers are on the bottom of the bottles.
2. When are Sports Drinks Necessary? - Sports drinks are high in calories and sugar and are not necessary. This is not to say they should never be used, especially if your child is exceedingly active, sweats excessively, or has a diet low in fruits, vegetables, and whole grains. The main function of sports drinks is to supply electrolytes. The problem with sports drinks is the amount of calories. A 12 oz. bottle of Gatorade has 310 calories practically a meal's worth. If you buy Gatorade, G-2 is a much better lower calorie version. If you are concerned about the calories, coloring agents, and preservatives, you can always go to R.E.I or other sporting good stores and purchase flavored electrolyte tablets and add them to your child's water bottle.
3. Consider the Calorie Expenditure - You need to consider the calorie expenditure during your child's practice and games. If he or she is running long distances, doing intense short spurts, is a major sweater, and does not have a weight problem then sport drinks are probably fine even though not necessary. However, one bottle is usually enough to replenish lost electrolytes, and after that he or she should move on to water. If your child does have a weight problem or sits on the bench for most of the games, water would (with or without added electrolytes) be a better choice and forgo the unneeded calories. For instance, soccer, basketball, long distance running, and competitive tennis are more intense calorie burners than softball, fencing, or muscle conditioning.
4. Nutrient Content of Packaged Snacks - Same consideration goes for packaged, refined starchy snacks. It is not only the calories in the snacks that matter but the quality of the nutrition in the snack. 100 calorie packs will control calories but your child is still ingesting refined flour, refined sugar, trans fats, and too much sodium. If dinner is right after practice then a piece of fruit is a good choice rather than a fruit roll up or granola bar. If you are not eating any time soon or your child did not have a snack before practice, than consider nutrient dense but calorie light snacks like a few whole wheat pretzels, trans fat free trail mix, or even 1/2 of natural peanut butter and jelly sandwich on whole grain bread.
5. Fruit, Veggies, Whole Grains, and Nuts -Fruits, veggies, whole grains, and nuts are loaded with minerals and electrolytes. Try to increase kid's intakes of these magnesium and potassium rich foods during the week, not just on practice or game days.

WARNING: The Center for Disease Control (CDC) has just found that one in five teens now has elevated cholesterol levels. Exercise helps keep cholesterol low. Maybe teaching our kids not to eat junk is as important as teaching them not to drink and drive. It may save lives down the road.

Watch the MOMS LIKE ME segment (sponsored by Washington FAMILY Magazine) tomorrow at noon on WUSA Channel 9 to hear more about kids, sports, and healthy snacks.

Proof That Dreams Do Come True

One of my professors in college told us that it takes 20-30 years for new ideas to infiltrate all aspects of society and become accepted and ingrained. Witness the changes we've seen in civil rights, gay rights, women's rights, animal rights, etc.... The list is never ending.

Today I witnessed this in the food arena. What started as the "hippy dippy natural foods movement" in the sixties, has now, finally, worked its way into our most venerated and highly regarded institutions.

The Cleveland Clinic, perhaps one of the world's most prestigious cardiac care hospitals, has announced its kitchen has gone "green." Get ready for organic produce, healthy meals, reduction of dangerous chemicals used in cleaning and insect control, and real food/nutrition/wellness education in hospitals. This is an enormous "tipping point."

Thirty years ago I applied as a clinical dietitian at the Cleveland Clinic. I was offered the job but instead took a job at Cleveland Metropolitan General Hospital (the county hospital) to be the administrative dietitian in charge of the kitchen. Disguised as a registered dietitian (because really there was a health nut inside that white lab coat), I tried my best to introduce whole wheat flour or at least get them to use unbleached flour in all those sweets they baked everyday. I also rallied to get rid of trans fats (Crisco) that they used in baking those unnecessary goodies. In general I tried to clean up the food they served. I even told them to stop using the government issued peanut butter since it was made with trans fats. Simple changes. I am sure they thought I was "weird."

Being a clean freak, I tried to institute new cleaning techniques in the kitchen using good old fashioned elbow grease instead of relying on insecticides to kill the roaches that climbed the walls to eat the dough stuck there from when it spewed out of the giant bread mixers.

Most importantly I tried to institute nutrition/wellness education to take advantage of the powerful "medical moment," the moment when someone who has not taken care of themselves says, "Aha." Most of my attempts did not come to fruition at the time, but today I am patting myself on the back because I played a part in this metamorphosis.

From having worked at Canyon Ranch, I know the Cleveland Clinic has worked closely with the dietitians there over the years to begin to make these changes. I am really proud of the Cleveland Clinic. Having grown up in Cleveland, I feel like they have done me proud!

I dreamed of the day when hospitals would serve food that would sustain life and prevent disease...and it has finally arrived.

Hip, hip, hooray!

Yum, Yum!

Just a quick note from the Health Nut. I just found the best light, airy snack called Brother's All Natural Crisps. I found them at Costco. They are freeze-dried fruit and they are awesome. They have strawberries and bananas, Fuji apple, and pears. Of course fresh fruit is probably better, but these are fun to eat when you feel like something dry and crunchy.

I like them instead of calorie laden energy bars. A couple of these with a drink are sure to quench both your sweet tooth and thirst. The calorie count is hard to believe but I will trust their labeling! 45 calories a pack.

Spring Into Healthy Eating

The Health Nut has been out of contact for a while traveling and recovering from the flu. Even the Health Nut gets sick once in a while! I have also been crazily getting my garden ready for Spring. Thoughts of veggies (this year I have a fence and the critters won't be able to get in and nibble away) always get me hopping. Yes I think I am part rabbit as I have noticed my nose starts twitching when I walk through the produce department of any market or grocery store.

Speaking of produce, have you signed up for weekly deliveries from your local farmers? Check now because they book up really fast. Usually each farm has a convenient drop off point where you can pick up your order. Some farms also carry fresh eggs and hormone-free, grass-fed chicken and beef, and sometimes fresh flowers.

I am always asked if I think organic produce is worth the price. Yes I do. Research is just beginning to find out what role chemicals are playing in disease. So if you can, seek out organic. I have a different opinion of organic products in general, but that is for another blog.

There are so many options now. If you are too late to get on board with a local farm, you can always stop by the weekly farmer's markets that are cropping up everywhere. It is amazing how local produce is taking off. This trend it is helping to bring back small farmers and is obviously great for the environment; less fuel used for transportation and less chemicals in the ground, air, and water.

I happen to really like two farms outside Washington, DC. One is Water Penny Farm (www.waterpennyfarm.com) and the other is Mount Vernon Farm (http://www.mountvernonfarm.net/). Both of these farms already have produce to sell. Dark green leafy vegetables are now in season. Dark pigmented veggies are some of the best cancer fighters around.

These farms are a 90 minute scenic drive from Northern Virginia. If you take Route 647 you can stop and have lunch at one of my favorite restaurants, 24 Crows. The food is AMAZING. This may sound weird but I still frequently think about things I have eaten there. I always try to stop by and see what is new from the kitchen. They also have an unusual gift shop in the restaurant.

So as you put away your winter clothes, get out your cookbooks and turn to the veggie sections. Just as the shoots are popping through the ground outside, new growth can also occur in the kitchen. Make a promise to try vegetables you hated as a kid. Brussels sprouts cooked in butter and olive oil with a drizzle of balsamic vinegar may change your tune. Or what about crispy kale or mashed up cauliflower? Arugala salad with dried cranberries, mandarin oranges, toasted walnuts, and blue cheese is a great way to incorporate the fresh produce that is coming your way.

Last but not least, put on some good soul stirring music and take a look around your kitchen. If you want, put on an apron and channel Betty Crocker or Julia Child. Spring clean ups are not only for the garden outside but for your inside garden as well, also known as your kitchen. Clean out your pantry, wash out the refrigerator, toss out old, expired food, and scrub those pots and pans. It is amazing how renewing it is to sit down to a meal of fresh farm produce in a sparkling kitchen.

Happy Spring.

Valentine's Day - Time to Think About Your Kid's Teeth and Gums!

Valentine's Day is so sweet and fun. I love this day and so do kids. CANDY front and center! Any day that revolves around love and candy is a sure winner with kids. Today kids send
e-valentines to their friends instead of making those fun, collaged valentine shoe boxes.

Just like sending valentines, going to the dentist has gotten more user friendly. However, most kids still don't look forward to their yearly checkups. As essential as these health checks are, what your child eats between visits is the most important part of building healthy teeth and gums.

In addition to brushing and flossing, the vitamins, minerals, and other essential nutrients in a healthful diet protect teeth from decay and keep gums healthy and tight.

The Main Culprit
We all know that sucrose or sugar is the leading cause of tooth decay, but not the only cause. Did you know that in addition to sugary foods like cookies, candies, and sodas, starchy foods (like refined bread and cereal) also play a part in tooth decay? When starches mix with an enzyme in the saliva called amylase, the result is an acid bath that breaks down tooth enamel and makes teeth more susceptible to decay. The longer the foods linger in the mouth, the acid bath is prolonged and the damage greater. That is why your mom always told you to brush your teeth after eating!

Dried fruit and juices can also be problematic. While we usually think of these as healthy foods and beverages, both their high sugar content (think stickiness) and their high acid content make them contributors to tooth decay.

Unlike dried fruit and juice, fresh fruit protects your teeth. Fresh fruit, especially apples, are a good choice. Although sweet and acidic, the increased chewing required when eating fresh fruit (and vegetables) stimulates saliva flow. Saliva flow decreases mouth acidity and washes away food particles. Now you know why apples are called "nature's toothbrush." They not only stimulate the gums but also increase saliva flow and reduce the build-up of cavity causing bacteria.

Gum Disease
More teeth are lost through gum disease than decay. Poor diet, meaning a highly refined diet, alcoholism, and certain medications all contribute to poor gums. Poor hygiene and not flossing can lead to bleeding gums, but lack of Vitamin C can also be a cause. Fresh fruit and vegetables are your best source of Vitamin C.

Munching on hard fibrous food such as carrots, celery, seeds and nuts, and whole grains all help stimulate the gums.

Healthy Snacks that Don't Attack
Think fresh fruit and veggies, whole grains, beans and other lean protein, and healthy fats:

• Cut up veggies with hummus or guacamole


• Cup of tea - Tea is good for your teeth because it contains fluoride. (If you are concerned about the pigments staining your teeth, you can drink tea through a straw!)


• Fresh fruit with natural peanut butter


• Cabot fat-reduced cheddar cheese with whole grain crackers or fresh fruit


• Plain low-fat yogurt with fresh fruit and nuts


• Whole grain pretzels dipped in spicy mustard


• Turkey slices wrapped around asparagus or roasted red pepper and avocado slices


• Hormone free turkey or buffalo jerky

Remember you can also protect your teeth by ending meals with foods that do not promote cavities or may even protect them. Aged cheeses help prevent cavities if consumed at the end of a meal. Chewing sugar-free gum stimulates the flow of saliva which decreases acid and flushes out food particles. Rinsing your mouth and brushing your teeth after eating are also good strategies to prevent cavities.

A bright smile is usually a good indication of a healthy diet.

For more articles and resources about "Nutrition for Healthy Teeth and Gums," visit the Washington FAMILY Magazine web site - www.washingtonFAMILY.com.

Snowmomeals

More snow, hooray! I am celebrating because outside my kitchen window on the deck, atop the glass oval table, is a giant six feet long x three feet high cake made out of snow. I want to rush out and poke in some colorful candles, light them, and make a wish but unfortunately I cannot open the door due to all the snow!

So instead I have to come up with some other entertainment. Here are some fun (depending on your point of view) things to do while you are stuck in the house. This is also a great time to get ready for spring which I am certain is only six weeks away:

Make some hot chocolate. If you don't have a mix so much the better. For a single serving: In a mug, add 2-3 t. of real cocoa, 2 T. Stevia, brown sugar, honey or maple syrup, and a dash of salt; Heat 1 cup of whole, 2%, or non fat milk, almond milk, or soy milk in the microwave at HIGH for 1-1/2 minutes or until hot; Gradually add the milk to the cocoa and stir well.

Hershey's will do but I just tried Schokinag European Drinking Chocolate and it is delicious. If I look outside I can pretend I am in the Alps sipping my chocolate between runs on the slopes.

Cocoa mass is full of antioxidants and studies show cocoa helps lower blood pressure. So drink up. For those of you looking for a way to incorporate ground flax seed into your diet, if you are not a cereal or peanut butter eater, try adding some ground flax seed to your cocoa. It is a new version of liquid Cocoa Puffs, but much better for you.

Make some brownies or cookies. If you have power, baking is always fun on a snowy day. I like No Pudge Fudge Brownies which you can find at many grocery stores. Literally all you do is add some non-fat vanilla yogurt and pop them in the oven.

If you are baking cookies or brownies from scratch, use whole wheat pastry flour or a mixture of whole wheat and white unbleached. You can always mix in some oat flour or spelt flour too. Land O Lakes Spreadable Butter is good to use for baking. Half butter and half canola or olive oil, depending which one you choose, this increases the monounsaturated fat content (heart healthy) and lowers the saturated, artery clogging fats.

Add tasty ingredients like dried cherries, chopped walnuts, chocolate chips, or goji berries.

Clean your pantry: This is fun when you are done and the rewards last longer than the immediate gratification of a brownie or cookie. Look for bulging cans, expired dates, and open containers. Throw them out unless just opened. Use chip clips to keep bags sealed.

Check to see how long your cooking or salad oil has been in there. If longer than a few months, toss. Rancid oils are linked to inflammation. Buy small bottles and keep them in the refrigerator to avoid rancidity.

Don't be surprised when the olive oil gets solid. Just run it under warm water for a second to loosen, pour out what you need, and then pop in back in the refrigerator. Other oils like corn, canola, safflower, and soy won't harden due to a process called "winterization." This means the oil is chilled and filtered to remove the naturally occurring waxes and stearates before it is bottled and sold. They generally do not winterize olive oil. Winterizing is not bad.

Use cold pressed olive, toasted sesame oil, or cold pressed canola. Corn, safflower and soybean oils are high in omega-6-fatty acids and linked to inflammation. So if you have atherosclerosis (hardening of the arteries) or arthritis or any other inflammatory condition or if you want to have optimal health avoid corn, soy, and safflower oils. Corn oil is linked to an increased incidence of mammary tumors in animals. Hey we're animals so connect the dots. Corn oil is used in most processed foods because it is cheap. Read labels and avoid it.

Take out your cookbooks: Stews, soups, rice dishes, and good old fashioned potatoes are great on a cold snowy day. Start browsing and mark the recipes that sound delicious. If you don't have any of the ingredients and cannot get to the store, make Stone Soup!

Look for recipes with exotic spices. The spices will not only wake up your taste buds but the aromas will warm up the kitchen. Indian, Thai, Italian all have hearty filling dishes.

Go for a walk: Snow storms can be transforming and I don't just mean to the terrain. I find the change of scenery is good for the soul. Seasons reflect the cycles of life and every season, no matter its severity, has elements of renewal. You don't have to wait for spring to find rebirth.

A snowy day gets you in touch with the wonders of life: the color of the sky against the frosted tree branches, the birds darting in and out looking for food, the kids laughing as they play in the snow. Talk to your neighbors, talk to your kids, and call your mom.

Life is fleeting, you've got to grab it while you can, even on a very snowy, stuck-in-the-house day.

The Eclectic Medicine Chest

Food as Medicine - This concept is finally grabbing hold in both mainstream medicine and in mainstream America. With this trend in mind, my trip to Costco yesterday was enlightening.

Costco represents the best and the worst of America. The best because we can see how productive we are as a nation (although many of the products are not made here) and how abundant is our food supply. And yes the prices are great. Yet, walking into a warehouse filled to the brim with over sized boxes of goods and with shopping carts to match confirms the obvious, we are obese in body and in mind.

Not only do you need a large vehicle to carry home all the items purchased, you also need a tremendous amount of storage space at home. I know many businesses purchase their goods at Costco, hence the large packaging, but for the average family it is overkill.

However, Costco gets a high five when it comes to stocking great products that promote health and wellness and for less money than Whole Foods or Trader Joe's. Plus it is great to be able to buy cleaning and household products at the same time. Take a friend with you on your next trip and share the bounty. Here are some products I like:

1. Kirkland Whole Dried Blueberries - These are really good and have no sulfur dioxide added. However other than raisins, all of the other dried fruit did. Even though blueberries are high in antioxidants, remember that dried fruit is also high in calories so 1/4 cup equals a serving of fruit. Add to Irish oatmeal or with almonds for a quick pick-me-up. Good with plain yogurt too.



2. Pacific Organic Chicken Broth - Great to have on hand for quick homemade soups and rice.
   


3. Amy's Organic Soups - Both the lentil and minestrone look good and the sodium content is reasonable. Full of fiber and low in fat. Good for when you have no time. Add a salad and a hunk of whole grain bread dipped in olive oil and you are good to go.



4. Home Foods Tofu - Good for all you vegans. Add to Pho soups, stir fry, and eggs.



5. Brothers All Natural Crisps - Freeze dried fruit! Sweet and delicious. Throw these foil packs into your lunch bag, purse, or back pack. Keep in the car. Great for hikes too.



6. Cheese - Lots of great low fat choices. Favorites include: Cabot reduced fat cheddar and Babybel Light.



7. POM - With all the grim news on diet sodas being more addictive than cocaine, POM is a good way to kick the habit. Mix 1/4 cup of POM into an 8 oz. glass of bubbly water. Add a lime and you are good-to-go. Plus sodas are now linked to heart disease because of their role in elevating triglycerides, a type of fat in the blood. POM is full of antioxidants and great for the brain. Other juices like grape, black cherry, and cranberry are also good.



8. Fresh Produce - Here is where Costco shines, especially in winter when there is no local produce available.



9. Olive oil - Lots of good cold pressed brands. Only problem is they come in huge bottles and unless you use lots of olive oil it may go rancid before you finish the bottle. Once opened, store in your massive Sub Zero to keep fresh or if you have a normal refrigerator pour into smaller bottles and share with friends. If the opened bottles are not used within about four weeks, store in fridge. Loosen oil under hot water for a second before using.

There are of course many other great products at Costco but beware of all the junk. Just like real life, you have to steer clear of trouble so forget purchasing sweets in bulk and read labels to avoid bad fats, refined flours, and additives. So, despite its flaws, shopping at Costco can contribute to your eclectic medicine cabinet, also known as your kitchen.