Does my toddler need to take a vitamin supplement?
The research shows that children benefit from taking protein/iron and vitamin D/calcium supplements. There were only 2 journal articles that I could find on multivitamin supplements in young children (2-24 months of age). The results showed an increased growth in length and decrease in diarrhea. In 2005, the Journal of the American Dietetic Association reported that most children ages 0-3 years get adequate nutrition from diet alone and any supplement recommendations needed to be based individually from a dietary assessment.
If you are concerned and want to be on the “safe” side, consider the source of the supplement. The supplement industry is not regulated by the FDA. This means that the company making your supplements has no incentive to test and measure that what is advertised is actually in the products. There have been several studies done that tested multiple supplements and found dangerous materials-like lead, as well as different amounts of the product than what the supplement was advertising on the bottle.
We often look to cut corners in our grocery bills, however, supplements are medicine-and when you buy the cheap stuff, you have to wonder what is making it so cheap. Ask yourself, do I trust this brand? How does this company ensure that what is advertised on the bottle, is what I am getting in each supplement I take or give to my kids.
One example of a brand that does 3rd party testing and research is Shaklee Another supplement company that doesn’t have a “multi-vitamin” but does have real food based supplements and does testing is Juice Plus (Dr. Sears promotes this.) I am not endorsing these or any other supplement brands, but I do encourage you to do your homework when it comes to taking supplements.
If you are interested in learning how much of each nutrient you need, Dr. Sears has a great table on his website (click here).
Zen Recipe Corner:
Snack Ideas:
1/2 banana sliced lengthwise, spread with a 1 tbsp of nut butter
Greek Yogurt (like Fage or Quark) mixed with fresh berries
A couple of slices of deli meat rolled around apple slices (or pear slices)
Whole wheat crackers spread with hummus and topped with cherry tomato halves
Monday, May 17, 2010
Monday, May 10, 2010
Grocery Shopping
Either you love it or you hate it. I rarely hear an ambivalent expression when it comes to going to the grocery store. The bright lights, flashy signs, confusing labeling, smells of all sorts, random music coming from random speakers and squeaky shopping carts are enough to overwhelm every sense of our being.
Unfortunately, it has to happen so we might as well make it somewhat of an enjoyable experience...i.e. Shop Online! :-) Just kidding.
Grocery Shopping Goals:
1. Arrive with list in hand.
2. Walk out of the store with only the items on said list.
3. Complete the whole thing in 60 minutes or less.
4. Only make 1 or 2 trips to the store a week (Sticking to the same days each week is a time saver!).
If you do this already, then you are a superhero! Pat yourself on the back. If you’re like the rest of us, then keep reading.
Perhaps you’ve noticed that planning ahead is the theme. I’m not sure who originally quoted this but I love the statement: “The failure to plan, is a plan to fail!” If you are attempting to go to the grocery store sans list, stay home. Meal plan for the week, make your list, then go. You will save money, time, and lower your stress for many hours in the upcoming week by doing so.
The Most Common Grocery Shopping Tips:
1. Go with a list
2. Plan your trip right after a snack or meal time
3. Shop the perimeter to limit the more processed foods
4. Read labels (read this for more info)
5. Have a budget in mind and run a tally during your trip
6. Don’t forget your coupons (keep them in your car)
Parent Corner: Entertaining the Kiddos in the Store
6-24 months: point out the different colors, tell them what the items are you are putting into the cart, allow them to hold one of your foodie treasures (keep wipes around in case you need to sanitize.)
18 months-4 years: tell them what the items are you are putting in the cart, have them point to colors, types of produce, shapes. Go fishing: take 3-4 feet of string and tie one end to an empty can/container, when you get to the store tie the other end to your grocery cart handle. Have them “go fishing” by lowering the line. When they aren’t looking put an item on your list into the can and tug. Have them pull up the string to discover what they’ve caught.
5+ years: Produce Treasure Hunt-tell them a few of the items you need in the produce department and see how fast-without running, they can find those items. When they return send them for more things. You can continue to shop for produce but in half the time. As the kids get older it can expand to different food groups.
Weekly Challenge: Designate 1 day each week to grocery shop (whether online or at the store) and pick 2 items on the tip list above to try out. See you next week when we talk about How to Cook: shortcuts, tips, resources to get us going.
Zen Recipe Corner:
Mollie Katzen’s Spring or Summer Frittata: click here
Unfortunately, it has to happen so we might as well make it somewhat of an enjoyable experience...i.e. Shop Online! :-) Just kidding.
Grocery Shopping Goals:
1. Arrive with list in hand.
2. Walk out of the store with only the items on said list.
3. Complete the whole thing in 60 minutes or less.
4. Only make 1 or 2 trips to the store a week (Sticking to the same days each week is a time saver!).
If you do this already, then you are a superhero! Pat yourself on the back. If you’re like the rest of us, then keep reading.
Perhaps you’ve noticed that planning ahead is the theme. I’m not sure who originally quoted this but I love the statement: “The failure to plan, is a plan to fail!” If you are attempting to go to the grocery store sans list, stay home. Meal plan for the week, make your list, then go. You will save money, time, and lower your stress for many hours in the upcoming week by doing so.
The Most Common Grocery Shopping Tips:
1. Go with a list
2. Plan your trip right after a snack or meal time
3. Shop the perimeter to limit the more processed foods
4. Read labels (read this for more info)
5. Have a budget in mind and run a tally during your trip
6. Don’t forget your coupons (keep them in your car)
Parent Corner: Entertaining the Kiddos in the Store
6-24 months: point out the different colors, tell them what the items are you are putting into the cart, allow them to hold one of your foodie treasures (keep wipes around in case you need to sanitize.)
18 months-4 years: tell them what the items are you are putting in the cart, have them point to colors, types of produce, shapes. Go fishing: take 3-4 feet of string and tie one end to an empty can/container, when you get to the store tie the other end to your grocery cart handle. Have them “go fishing” by lowering the line. When they aren’t looking put an item on your list into the can and tug. Have them pull up the string to discover what they’ve caught.
5+ years: Produce Treasure Hunt-tell them a few of the items you need in the produce department and see how fast-without running, they can find those items. When they return send them for more things. You can continue to shop for produce but in half the time. As the kids get older it can expand to different food groups.
Weekly Challenge: Designate 1 day each week to grocery shop (whether online or at the store) and pick 2 items on the tip list above to try out. See you next week when we talk about How to Cook: shortcuts, tips, resources to get us going.
Zen Recipe Corner:
Mollie Katzen’s Spring or Summer Frittata: click here
Saturday, May 1, 2010
Leading By Example with Meal Planning
Week 3 in the Series
I haven't shared with you my weekly meal plan in a while and this is a great week to let you peak into my kitchen.
Thursdays I get a New Roots Organic produce delivery. I base my menu off of what I get and what random foods I may have left in the fridge. The cookbooks I used this week were Mollie Katzen's Vegetables Dishes I Can't Live Without (Veg Dish), Feeding the Whole Family (FWF) by Cynthia Lair, Moosewood Cookbook (MW) by Mollie Katzen (can you tell I'm a big fan of hers :-), and a few made up on the spot.
Saturday I spent 2.5 hours preparing all of the lunch/dinner recipes below. My wonderful husband kept things running smoothly by cleaning up along the way. In our house we have this rule: "Whom ever cooks is absolved of cleaning". So on these marathon cooking days he chips in so the mess isn't overwhelming at the end of it all. Bless that man for what he puts up with!
Weekly Menu
Breakfast:
1. Deviled Eggs, Sliced Tomatoes, Whole Wheat Baguette
2. Steel Cut Oats, Frozen Strawberries, Walnuts, Brown Sugar (made with Rice Milk)
3. Protein Smoothies with Frozen Strawberries and Fresh Bananas
Lunch/Dinners:
1. Veg Dish p 96 Ruby Chard, Pressure Cooked Black-Eyed Peas, Grilled Halibut on the BBQ
2. FWF p 144 Millet Croquettes with Leftover Lentil Soup (also from MW p 25)
3. MW p 101 Vegetable-Walnut Pate stuffed in Mini Sweet Peppers, Grilled Chicken, and Brown Rice
4. (Own) Sauteed Cabbage Raab (1/2 tsp salt, 1/2 cup diced onion, 2 tsp olive oil, 1 tbsp minced garlic), Fresh Caught Boiled Shrimp (Today was open boating season and friends caught their limit in fresh shrimp today, THANKS for sharing them!), with Baked Spaghetti Squash
5. Leftover Combos: Blacked-eyed Peas on Brown Rice with a side of Ruby Chard, Remaining Vegetable-Walnut Pate on Warm Pita with a low fat string cheese (Yummy Snack!), Put remaining Cabbage Raab in Tomato Sauce, add any leftover shrimp or chicken and serve over Spaghetti Squash, Breakfast for Dinner option: Over-easy egg served on top of warmed Millet Croquette and a few slices of fresh fruit.
Good luck putting your plans together this week. Leave comments with questions and your personal stories. We love hearing from you!
This is my new pressure cooker! If you have any tips I'd love to hear them.
I haven't shared with you my weekly meal plan in a while and this is a great week to let you peak into my kitchen.
Thursdays I get a New Roots Organic produce delivery. I base my menu off of what I get and what random foods I may have left in the fridge. The cookbooks I used this week were Mollie Katzen's Vegetables Dishes I Can't Live Without (Veg Dish), Feeding the Whole Family (FWF) by Cynthia Lair, Moosewood Cookbook (MW) by Mollie Katzen (can you tell I'm a big fan of hers :-), and a few made up on the spot.
Saturday I spent 2.5 hours preparing all of the lunch/dinner recipes below. My wonderful husband kept things running smoothly by cleaning up along the way. In our house we have this rule: "Whom ever cooks is absolved of cleaning". So on these marathon cooking days he chips in so the mess isn't overwhelming at the end of it all. Bless that man for what he puts up with!
Weekly Menu
Breakfast:
1. Deviled Eggs, Sliced Tomatoes, Whole Wheat Baguette
2. Steel Cut Oats, Frozen Strawberries, Walnuts, Brown Sugar (made with Rice Milk)
3. Protein Smoothies with Frozen Strawberries and Fresh Bananas
Lunch/Dinners:
1. Veg Dish p 96 Ruby Chard, Pressure Cooked Black-Eyed Peas, Grilled Halibut on the BBQ
2. FWF p 144 Millet Croquettes with Leftover Lentil Soup (also from MW p 25)
3. MW p 101 Vegetable-Walnut Pate stuffed in Mini Sweet Peppers, Grilled Chicken, and Brown Rice
4. (Own) Sauteed Cabbage Raab (1/2 tsp salt, 1/2 cup diced onion, 2 tsp olive oil, 1 tbsp minced garlic), Fresh Caught Boiled Shrimp (Today was open boating season and friends caught their limit in fresh shrimp today, THANKS for sharing them!), with Baked Spaghetti Squash
5. Leftover Combos: Blacked-eyed Peas on Brown Rice with a side of Ruby Chard, Remaining Vegetable-Walnut Pate on Warm Pita with a low fat string cheese (Yummy Snack!), Put remaining Cabbage Raab in Tomato Sauce, add any leftover shrimp or chicken and serve over Spaghetti Squash, Breakfast for Dinner option: Over-easy egg served on top of warmed Millet Croquette and a few slices of fresh fruit.
Good luck putting your plans together this week. Leave comments with questions and your personal stories. We love hearing from you!
This is my new pressure cooker! If you have any tips I'd love to hear them.
Monday, April 26, 2010
Meal Planning 101
Week 2 in the Series
Ahh, meal planning. It is such a double edged sword. On one hand, I love shopping for fresh foods and getting excited about what I can create with them. On the other hand, carting around a toddler who refuses to sit in a shopping basket is not my idea of a fun way to spend my time. So I’ve had to get creative in my approaches. (Thank God for AmazonFresh and the QFC daycare at U Village!)
To understand meal planning, it’s important to know which food groups you need to plan for at each meal. Check out the picture to see which foods are needed at the different meals of the day. These plate models are adapted from the Idaho Plate Method . You can print your own for free under teaching materials on the site.
This picture tells you which food groups to include but it doesn’t tell you how much. This will be based on your personal calorie needs. When we work together, I calculate out specific calories based on multiple factors. From here we figure out how many of each food group you need in a day to make up this calorie level. To get a general sense of your nutrition needs and portion sizes, check out the MyPyramid website.
Now that you have a clear picture as to what food groups you need to fill up on, it’s time to start planning. The first place to begin is your kitchen! Rummage through your cookbooks and online recipes to see what excites you. If you aren’t motivated to prepare a dish or even excited to eat it, then why cook it? Remember from the last post, you are looking for 2 breakfast recipes, 1-2 snack recipes, and 4 dinner recipes to prepare.
Now take your chosen recipes and see how they fit onto your plate models. What pieces are missing? Which are in excess? This is the time to balance the scales. If your dish is mainly pasta, consider serving it as a side and add a salad. Do you have protein? Milk/dairy? A fruit?
Most people prefer to move their dairy and fruit options at the main meals to eat as their snacks. This is completely fine to do.
Formulate your grocery shopping list using the balanced out plate model handout. Note that creativity and variety are not in any way stifled through this process. Instead, you now have a foundation to guide your planning and cooking process.
The next step is yours! Weekly Challenge: Print out a Daily Meal Plate handout, peruse your cookbooks for inspirational recipes, and balance your plates. The kids love this activity because they can color in their meals and feel they have some say in their food choices.
Zen Recipe Corner:
Veggies All Ways
Servings variable
1 small bunch collard greens, chopped
1 small bunch rainbow chard, stems removed and chopped
3 turnips, diced
¼ c diced red onion
½ tsp salt
1 tsp black pepper
2 tbsp canola oil
½ fennel bulb, diced
½ cup dried cranberries
¼ cup apple cider vinegar
Directions:
Rinse and drain collard greens and rainbow chard. Add to large bowl and sprinkle salt on. Massage with your hands for 1-2 minutes. (This makes the greens less bitter.) Heat skillet on medium high heat, when pre-heated add oil. Let heat for 1 minute. Add onion, turnip, and fennel. Sautee’ until almost tender. Add greens to pan in small bunches. Let cook down a bit before adding another handful. With last handful of greens add in apple cider vinegar, black pepper, and cranberries. Sautee until greens have wilted. Add more salt/pepper to taste.
Serving Suggestions: (You can really use any veggies you like in this recipe and it’ll come out great!)
1. as a side dish (goes great with fish and quinoa),
2. add choice of meat, brown rice, and peanut sauce for a quick left over stir fry
3. Mixed in with scrambled eggs & ½ oz shredded mozzarella
4. Stuff into a hummus lined whole wheat pita pocket topped with fresh goat cheese
5. Add the last bit to a tomato sauce and toss with whole grain pasta
Ahh, meal planning. It is such a double edged sword. On one hand, I love shopping for fresh foods and getting excited about what I can create with them. On the other hand, carting around a toddler who refuses to sit in a shopping basket is not my idea of a fun way to spend my time. So I’ve had to get creative in my approaches. (Thank God for AmazonFresh and the QFC daycare at U Village!)
To understand meal planning, it’s important to know which food groups you need to plan for at each meal. Check out the picture to see which foods are needed at the different meals of the day. These plate models are adapted from the Idaho Plate Method . You can print your own for free under teaching materials on the site.
This picture tells you which food groups to include but it doesn’t tell you how much. This will be based on your personal calorie needs. When we work together, I calculate out specific calories based on multiple factors. From here we figure out how many of each food group you need in a day to make up this calorie level. To get a general sense of your nutrition needs and portion sizes, check out the MyPyramid website.
Now that you have a clear picture as to what food groups you need to fill up on, it’s time to start planning. The first place to begin is your kitchen! Rummage through your cookbooks and online recipes to see what excites you. If you aren’t motivated to prepare a dish or even excited to eat it, then why cook it? Remember from the last post, you are looking for 2 breakfast recipes, 1-2 snack recipes, and 4 dinner recipes to prepare.
Now take your chosen recipes and see how they fit onto your plate models. What pieces are missing? Which are in excess? This is the time to balance the scales. If your dish is mainly pasta, consider serving it as a side and add a salad. Do you have protein? Milk/dairy? A fruit?
Most people prefer to move their dairy and fruit options at the main meals to eat as their snacks. This is completely fine to do.
Formulate your grocery shopping list using the balanced out plate model handout. Note that creativity and variety are not in any way stifled through this process. Instead, you now have a foundation to guide your planning and cooking process.
The next step is yours! Weekly Challenge: Print out a Daily Meal Plate handout, peruse your cookbooks for inspirational recipes, and balance your plates. The kids love this activity because they can color in their meals and feel they have some say in their food choices.
Zen Recipe Corner:
Veggies All Ways
Servings variable
1 small bunch collard greens, chopped
1 small bunch rainbow chard, stems removed and chopped
3 turnips, diced
¼ c diced red onion
½ tsp salt
1 tsp black pepper
2 tbsp canola oil
½ fennel bulb, diced
½ cup dried cranberries
¼ cup apple cider vinegar
Directions:
Rinse and drain collard greens and rainbow chard. Add to large bowl and sprinkle salt on. Massage with your hands for 1-2 minutes. (This makes the greens less bitter.) Heat skillet on medium high heat, when pre-heated add oil. Let heat for 1 minute. Add onion, turnip, and fennel. Sautee’ until almost tender. Add greens to pan in small bunches. Let cook down a bit before adding another handful. With last handful of greens add in apple cider vinegar, black pepper, and cranberries. Sautee until greens have wilted. Add more salt/pepper to taste.
Serving Suggestions: (You can really use any veggies you like in this recipe and it’ll come out great!)
1. as a side dish (goes great with fish and quinoa),
2. add choice of meat, brown rice, and peanut sauce for a quick left over stir fry
3. Mixed in with scrambled eggs & ½ oz shredded mozzarella
4. Stuff into a hummus lined whole wheat pita pocket topped with fresh goat cheese
5. Add the last bit to a tomato sauce and toss with whole grain pasta
Monday, April 19, 2010
Meal Planning 101
Meal Planning at its core is quite simple.
1. Pick one day each week to plan your meals for the week.
2. Choose 2 breakfast recipes, 1-2 snack recipes, and 4 dinner recipes to prepare.
3. Make your grocery shopping list from those recipes.
Seems easy enough, yet we find ourselves roaming down the grocery aisles tossing random food items into our cart without thinking the meal through (example: grabbing lean ground beef and spaghetti pasta not realizing there is no more pasta sauce in the cupboard). Or we confront our daily nemesis, “What’s for dinner?” with the perfect response, “Take Out!” Which I’m sure the kids just love to hear!
Unfortunately these habits create STRESS, cost MONEY, take TIME away from your family, and increase your risk for CHRONIC DISEASE such as hypertension and heart disease. I bet you didn’t realize that was HOW IMPORTANT MEAL PLANNING is.
What is stopping you from doing this already? Is it your low confidence in picking meals your family will enjoy? Do you really dislike cooking? Do you need ideas to get you started? Do you not feel comfortable cooking and preparing meals?
This may sound silly, but it is important to know and acknowledge what is holding you back from this. If you are reading this, then I’m guessing one of your main core values is providing healthful foods to your family and for yourself. Do you see how this perceived barrier is preventing you from reaching your healthy eating goals?
Weekly Challenge: It’s time to take your first step towards meal planning!
Step 1: Identify your Nemesis! What is holding you back from doing this each week?
Step 2: Challenge the Nemesis! Is it true that you really can’t cook? Ask your family/friends what was the last dish that you made which they enjoyed eating.
Step 3: Re-think the thought! What can you tell yourself so that you will be able to get through this perceived barrier and begin meal planning?
Step 4: Post It! Write down this new thought and post it in a highly visible place so you will be able to remember it.
I’m looking forward to seeing you hear next week when we dive more into the meal planning process. We will define what a balanced plate looks like at meals and snacks as well as chat about portions sizes and meal timing. See you then!
Zen Recipe Corner:
5 minute Mexican Pizza (GREAT AFTERNOON SNACK IDEA)
Serves 4-8 (2 each with meal, 1 each as snack)
Ingredients:
8 tostada shells
1 cup chile verde sauce
2 cups fat free refried beans
½ cup chopped fresh basil leaves or fresh cilantro leaves
1 tomato diced
½ cup black pitted olives, diced
Hot sauce-as desired
Directions:
Place tostada shells on baking sheet. Pre-heat oven to 275 degrees. Spread ¼ cup of refried beans on each tostada shell. Sprinkle each pizza with the chopped basil, diced tomatoes and black olives. Heat in oven for 5 minutes.
Serving suggestion at a meal: add grilled chicken for more protein and serve with a tossed green salad.
Kid Helpers? This is an extremely kid friendly recipe. They can sprinkle on toppings and line the tostadas on the pan. 2 years and up may be able to help spread the refried beans with your help-using a butter knife or plastic knife.
1. Pick one day each week to plan your meals for the week.
2. Choose 2 breakfast recipes, 1-2 snack recipes, and 4 dinner recipes to prepare.
3. Make your grocery shopping list from those recipes.
Seems easy enough, yet we find ourselves roaming down the grocery aisles tossing random food items into our cart without thinking the meal through (example: grabbing lean ground beef and spaghetti pasta not realizing there is no more pasta sauce in the cupboard). Or we confront our daily nemesis, “What’s for dinner?” with the perfect response, “Take Out!” Which I’m sure the kids just love to hear!
Unfortunately these habits create STRESS, cost MONEY, take TIME away from your family, and increase your risk for CHRONIC DISEASE such as hypertension and heart disease. I bet you didn’t realize that was HOW IMPORTANT MEAL PLANNING is.
What is stopping you from doing this already? Is it your low confidence in picking meals your family will enjoy? Do you really dislike cooking? Do you need ideas to get you started? Do you not feel comfortable cooking and preparing meals?
This may sound silly, but it is important to know and acknowledge what is holding you back from this. If you are reading this, then I’m guessing one of your main core values is providing healthful foods to your family and for yourself. Do you see how this perceived barrier is preventing you from reaching your healthy eating goals?
Weekly Challenge: It’s time to take your first step towards meal planning!
Step 1: Identify your Nemesis! What is holding you back from doing this each week?
Step 2: Challenge the Nemesis! Is it true that you really can’t cook? Ask your family/friends what was the last dish that you made which they enjoyed eating.
Step 3: Re-think the thought! What can you tell yourself so that you will be able to get through this perceived barrier and begin meal planning?
Step 4: Post It! Write down this new thought and post it in a highly visible place so you will be able to remember it.
I’m looking forward to seeing you hear next week when we dive more into the meal planning process. We will define what a balanced plate looks like at meals and snacks as well as chat about portions sizes and meal timing. See you then!
Zen Recipe Corner:
5 minute Mexican Pizza (GREAT AFTERNOON SNACK IDEA)
Serves 4-8 (2 each with meal, 1 each as snack)
Ingredients:
8 tostada shells
1 cup chile verde sauce
2 cups fat free refried beans
½ cup chopped fresh basil leaves or fresh cilantro leaves
1 tomato diced
½ cup black pitted olives, diced
Hot sauce-as desired
Directions:
Place tostada shells on baking sheet. Pre-heat oven to 275 degrees. Spread ¼ cup of refried beans on each tostada shell. Sprinkle each pizza with the chopped basil, diced tomatoes and black olives. Heat in oven for 5 minutes.
Serving suggestion at a meal: add grilled chicken for more protein and serve with a tossed green salad.
Kid Helpers? This is an extremely kid friendly recipe. They can sprinkle on toppings and line the tostadas on the pan. 2 years and up may be able to help spread the refried beans with your help-using a butter knife or plastic knife.
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