Nutrition
School-Year Snacks
Now that the school year is approaching for most of us, we want our children to start the year off on the right food with healthy snacks for school and for after they get home. I know it's so easy to buy pre-packaged snacks because they are quick and easy, but next time you want to put a set of fruit cups in your grocery chart.check the label. I am a HUGE label reader; I want to know what everything has in it before I hand it off to my kids. Most pre-packaged foods have a TON of sugar, sodium, and preservatives. We want our children growing up making healthy food choices and the only way they can do that as they get older is for US to help them when they are young. If you fill your house with junk they will eat junk, but if you fill your pantry with healthy choices they will have no choice but to eat what you have for them.
If you are now just starting to make healthier choices for your family, don't get discouraged if they turn their noses up at first to the new foods in the house, make those healthier meals and snacks fun but having your little ones help you prepare them. When packing lunch or snacks in your child's lunchbox give them some choices so they feel in control of what they are putting into their mouths, instead of you telling them what they WILL eat. Give it time and trust me they will turn around and when they are hungry they will eat!
I have 2 growing boys ages 3 and 5 years old and they cannot stop eating. I remember watching my nephews pack the food away and think..."where is it all going" because they were not big boys. Now I know it wasn't just them....it's in that boy gene! THEY NEED TO EAT and they need to EAT A LOT!!!
Upon finishing breakfast, my oldest is asking for something else to eat. For breakfast we rotate a few selections. Oatmeal with a whole banana and wild frozen blueberries, French Toast made with sprouted bread, Multi Grain Pancakes with Oats, veggie puree and
flaxseed or if we are running late cereal with Soy Milk, Sprouted Toast . All of our meals include some sort of fresh fruit. More and more Jackson is asking for second helpings, and I just look at him and
think...You are 5 years old and already eating me out of the house.
Finding nutritional snacks are easy to find you just need to think outside of the box, and don't go through the snack aisle at the grocery store. My boys are fairly picky eaters and dinner is the worst meal time for them so I need to make sure that the rest of the day is filled with healthy choices because I don't know whether or not they will eat their dinner.
Here are some of my favorite snacks:
Fruit cut into bite-sized pieces: apple, pear, plum, apricot, peach, nectarine, kiwi, pineapple, berries, banana, cantaloupe, watermelon, honeydew, papaya, mango, grapes**** to kick it up a notch have them dip it into a low sugar yogurt mixture. My favorite yogurt is from Traders Point Creamery. It has less sugar than other leading organic brands and CLA (conjugated linoleic acid) it's a GOOD fatty acid that is found in milk products and has shown to contain a host of health benefits. Traders Point Creamery has only Grass-Fed cows and there is 5 times more CLA in those cows then grain-fed cows.
My first choice is fresh fruit, but when we run out I then move to my next favorite....Fruit Leathers!!! I love the Fruit Leathers from Trader Joes , they have so many to choose from and most are under $1 and have a full serving of fruit. I love the ones that have 6g of fiber called Fiberful just look for the fruit leather that has NO concentrate and all natural flavors and lower then 10g of sugar per fruit leather.
Great snacks
- Grain snacks: whole grain crackers (I try to get the ones with flax seed mixed in), toasted bread with fruit preserves or cream cheese ( I use sprouted bread which has a ton of protein and fiber), pretzels, oatmeal bars, cold cereal (dry or with milk)
- Veggie snacks: choose your child's favorite vegetable and let him dip in hummus, salsa, ranch or guacamole. Try carrot sticks, red or yellow pepper strips, jicama slices, and broccoli florets (call them "trees") I like to keep it simple and healthy so I also like to pack dried veggies. My favorite is from Whole Foods Market. Dried turnips, carrots, green beans plus others. It tastes like chips and with a little imagination they think they are getting green fries.
- Dairy snacks: yogurt, yogurt and fruit smoothies cheese and crackers, cheese with apple slices. During these HOT month s try freezing the smoothies or yogurt and make ice pops. My boys love cheeses so I stock up on organic cheese sticks from Trader Joes or Whole Foods. I also buy these great yogurts from Lifeway that come with a screw top and has probiotic in them. I freeze them so by the time they are ready to eat them, it's still cold and it also keeps the cheese cool too.
- ** This new creation of ours has become a favorite in our household. "South American Smoothie" is not only great for kids but parents too!
- Protein-packed snacks: hummus or black bean dip with pita triangles, crackers or sliced veggies, peanut butter sandwiches or you can even make your own Granola Bars, they are easy to freeze so you can take them out of the freeze that morning and by the time your little one has his lunch or snack at school it's ready to be eaten. Protein Bars that is high in protein (of course) and Fiber look for ingredients that would be equivalent to eating the main part of your meal.
- ****Because nuts and peanuts cause the most severe allergic reactions, wait until at least 2 years old before introducing to your child. Talk to your pediatrician about when to introduce potentially allergenic foods as it may be best to wait longer than the stated guidelines. Small round foods like grapes can cause choking in young children. Avoid whole grapes until age 2 and older.
- Drinks: We don't use juice boxes so I load them up with lots of water in reusable BPA free water bottles.
What are your favorite types of healthy snacks that you give your little ones?
Trina O'Boyle has lived in the Philadelphia area for 3 years. Before settling in the city of brotherly love, Trina has lived in South Florida, London England and grew up in Michigan. Before starting O'Boy! Organic Trina taught Montessori preschool and Kindergarten for 12 years. As a former school teacher, Trina would cook with her school children and teach them the benefits of eating healthy foods. It not only gets them involved with what they are eating, but it also helps with the development of fine motor skills, it boosts self confidence, and it helps create the foundation for a healthy and nutritious lifestyle. Trina is the proud mother of two healthy boys; Finnegan 3 years and Jackson 5 years. Website and Blog: www.oboyorganic.com
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Sweet Breakfasts with Your Honey
With the kids heading back to school, are you ready to whip up some healthy, delicious breakfasts without losing precious sleep? Don’t worry if you are feeling uninspired - we have some quick and easy breakfasts with a surprisingly healthy (and sweet) ingredient: honey. So, forget the sugary cereals - you can satisfy your family’s morning sweet tooth with these treats.
Some sweet tips about honey:
Honey is made up of simple sugars (monosaccharides) as well as complex sugars (oligosaccharides). The complex carbohydrates formed by these complex sugars in honey are indigestible, but when consumed, will encourage the growth of beneficial intestinal bacteria - hence, the practice of using honey to aid indigestion.
Honey has a healthy Glycemic Index, meaning its sugars are gradually absorbed into the bloodstream and will not cause a drastic spike in blood sugar level. It also has vitamins and minerals that help metabolize undesirable cholesterol and fatty acid on the organs and tissues, which helps prevent obesity.
Honey contains a number of vitamins and minerals which varies depending on the type of flowers the bee collected from. Generally, honey is high in vitamin C, a variety of B vitamins, and potassium, and also contains antioxidants. Because it does not expire, honey can retain almost all of its nutrients regardless of freshness.
Hearty Toast
Layer on a hearty whole grain toast in this order:
1) peanut butter
2) banana slices
3) a drizzle of honey
Breakfast Parfait
Layer in a parfait cup:
1) yogurt
2) cottage cheese
3) granola or cereal
4) strawberries, or other fresh fruit
5) a drizzle of honey
Breakfast Smoothie
Blend together:
Yogurt + banana + a splash of orange juice + frozen or fresh fruit + a tablespoon of honey.
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Helping Your Boy Eat Better
There are 2 types of boys
- Those who can eat pizza, cookies, and pop tarts and not gain a pound
- Those who can’t
With the alarming statistic that 1 in 3 children born after 2000 will become type 2 diabetic in their lifetime, we parents don’t have to look any further than our pantry to start fighting the next generation’s obesity epidemic. But if you happen to have a boy who could stand to lose a few pounds, how do you transition them away from the typical fattening American staples for children like chicken nuggets, pizzas, sodas, crackers, and cookies without feeling like a food Nazi who has sucked all the joy out of our child’s heart while putting them on the path to an eating disorder?
As an obese child and diabetic, I can tell you I would have preferred my parents had taken a harder line against the 5 night per week fast food dinners and all you can eat ice cream for dessert. Here’s how to start making permanent change in your child’s weight.
First, be very clear with yourself and your child why he needs to eat differently. Make eating a better an issue of health, not weight loss, and be prepared to explain what you mean. If your boy is a bit chubby like I was, he may very well have already been teased in school and automatically associate eating differently with weight loss. But being honest with your kid that you love them and want them to be healthier can only do good.
Second, be prepared to set the example by eating better yourself. Your child is the most powerful audio and video recorder you will ever encounter. They hear and see more than you think. Sit down and have the baked chicken with vegetables for dinner with them. Show them the healthy breakfast, lunch, and snacks you’re going to eat as well so they can see you’re not only serious but hold yourself to the same standards you expect of them in regards to health.
Third, make it taste exceptional. The taste of sugar and fat or fat and salt like in doughnuts and pizza is hard to pass up but easy to forget if you’re living a diet of healthier substitutes for those 2 very powerful chemical combinations. That’s why your healthy alternatives have got to taste great. In my household, coco made with organic raw coco and sweetened with Stevia is asked for regularly. Low carb, low fat cheese quesadillas with salsa and low fat grilled cheese sandwiches are also 2 favorites from my son.
Aaron Snyder is a diabetes patient-expert, nutritional coach for adults and families, personal trainer, and author of The New Diabetes Prescription: The Diet, Exercise, & Mindset Revolution. He lives in San Diego with his family. For more information, please visit http://www.TheNewDiabetesPrescription.com or e-mail him at
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Finally, stand your ground, but know when to let up. There are more special occasions celebrated in a child’s life with food than there are for adults. Birthday parties, Valentine’s, Easter, and St. Patrick’s’ are but 4 examples of seemingly endless celebration for children. Consider that for Valentine’s Day, a typical elementary school child will probably receive candy from his classmates, cup cakes and other treats at school on the day, and then chocolate from you that evening. And there will be another and yet another “special occasion” every 2 weeks until the New Year. You can’t allow your child to have all those treats and expect them to lose weight. You will need to monitor what goes into your child’s mouth, decide what’s most important for them in terms of social participation, and restrict the rest.
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Mummy Dogs
I found this recipe for mummy dogs in a local newspaper recently, and thought they would be something easy, quick, and fun to make with your boys. They're basically pigs-in-a-blanket, but boys can make their own little mummies, then enjoy it as a tasty snack (throw a side in, and it's a little meal!). They'll make a great snack for sleepovers - just pass out the hot dogs and rolls, and have everyone fashion their little hot dog mummies.
This recipe makes 10 mummies
Preparation: 15 minutes
Cooking: 13-17 minutes
1 (8-oz) can refrigerated crescent dinner rolls
2-1/2 slice of American cheese, quartered
10 large hot dogs
cooking spray
mustard
Heat Oven to 375 degrees.
Unroll the crescent dough and separate at perforations to create 4 rectangles. Press at perforations to seal.
With a knife, cut each rectangle lengthwise into 10 pieces, making a total of 40 pieces of dough - this will be the "bandages".
Slice cheese slices into quarters; for the 1/2 slice, cut in half.
Wrap 4 pieces of dough around each hot dog, along with a 1/4 slice of cheese, to look like bandages. Stretch the dough slightly to completely cover the hot dog. At about 1/2-inch from one end of the hot dog, separate the "bandages" so the hot dog mummy's face shows through.
Place on a large, ungreased cookie sheet, cheese side down, Coat dough slightly with cooking spray. Bake 13-17 minutes, or until dough is a light golden brown, and the hot dogs are hot.
Draw a little face for your mummy with mustard.
Serve with ketchup and mustard. For a meal, also serve with a side of fresh vegetables or fruit (e.g. celery sticks, carrots, pineapple spears, apple...etc).
These are so cute! If you make them, snap some pictures of your creations and share them with us!
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Meat Loaf
Everyone has their favorite meatloaf recipe - this is my personal favorite because of the extra veggies and delicious glaze. I usually use onions, carrots, and celery because they are staples in my house on any average day but you can really pitch in anything you may discover in your fridge...like bell peppers, broccoli, etc. The ingredients list is pretty loosey-goosey because it's meatloaf and you should put in whatever makes you happy.
2 tablespoons vegetable oil
1 cup chopped yellow onion
1/2 cup chopped celery
1 tablespoon minced garlic
About 3 teaspoon Italian Seasoning (or a mix of dried basil, thyme, oregano, and parsley)
2 teaspoons Lawry's Salt
1/2 teaspoon black pepper
2 1/2 pounds meatloaf mix (or 1 1/2 pound ground beef, 1/2 pound ground veal, and 1/2 pound ground pork)
2 eggs, lightly beaten
1/2 cup milk
1/4 cup ketchup
1 1/2 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
2/3 cup fine dried bread crumbs
GLAZE:
1/2 cup ketchup
2 tablespoon brown sugar
1 teaspoon Worcestershire sauce
Hot sauce (optional)
Preheat the oven to 350 degrees with the rack in the middle.
Heat the vegetable oil in a skillet over medium heat and sautee the onion, carrots, celery, garlic, 1 1/2 teaspoon Italian seasoning, and 1 teaspoon Lawry's salt, and black pepper. Cook until the onions and soft and golden, about 6 minutes. Set aside to cool.
In a mixing bowl, combine the eggs, meatloaf mix, milk, ketchup, the remaining Italian seasoning, Dijon mustard, and Worcestershire sauce. Add the cooked vegetables and bread crumbs, and mix well.
Pour the mixture into a 9 by 5 by 3-inch loaf pan. Smooth the top of the loaf with the back of a spoon.
Make the glaze - combine the ketchup, brown sugar, Worchestershire sauce, and about 1 teaspoon hot sauce (optional) in a bowl. Pour and spread this mixture evenly over the top of the meatloaf.
Bake the loaf for 1 hour and 15 minutes, or until juices run clear when a knife is inserted into it.
Enjoy with some baked sweet potatoes or squash!!!
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Paying For Pages
By Kirsetin Morello, of Hip Moms Guide
February 6, 2012
“Studies show that if you reward people for doing an activity, they often stop doing it for fun; being paid turns it into ‘work.’” So says Gretchen Rubin in her runaway bestseller, The Happiness Project. She even mentions reading. “Parents, for example, are warned not to pay children for reading—they’re teaching kids to read for a reward,” she says, “not for pleasure.”
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