by Amy Mullins | May 30, 2016
It’s hard to believe that summer is almost here and the kids are out of school! Often times, when kids (and parents too) get away from their normal routine, poor eating and snacking habits creep in. It’s important for kids (and parents) to have a variety of go-to snacks that are tasty, healthy, and easy to prepare!
Put some thought into which snacks make the best choices, and get input from the kids. Children and teenagers are more likely to eat what you buy (and be excited about it!), if they help in the process.
1.) PLAN: Sit down together and make a list of snack-type foods they might like, and can easily prepare themselves.
2.) LIST: Make a list of the foods you’ll need to pick up at the grocery store.
3.) SHOP: Take the kids with you shopping… let them help fill the cart with the foods you’ve agreed on.
4.) PREPARE: Allow the kids to help wash, cut, portion, and prepare snacks. This will give them more confidence in the kitchen… now and as a future adult.
Stumped on where to get started? Your best bet is to stay away from processed, pre-packaged snack foods, and sugary drinks. These are typically high in unhealthy fats, oils, and sugar, and lack the vitamins, minerals, and fiber fresh and frozen whole foods have.
Try these super easy and healthy snacks:
- Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with a sprinkle of granola to make a “parfait”.
- Put cubes of low-fat cheese and grapes on pretzel sticks to make “snack-kabobs”.
- Top a banana with low-fat vanilla and strawberry frozen yogurt and sprinkle with your favorite whole-grain cereal for a healthy “banana-split”.
- Use whole grain (flour or corn) tortillas and top with tomato sauce, cut veggies and shredded cheese. Eat it flat (like a pizza) or roll it up (like a wrap).
Keep your children, and yourself, on track this summer by remembering these main messages from ChooseMyPlate and The Dietary Guidelines:
- Make half your plate fruits and vegetables.
- Focus on whole fruits.
- Vary your veggies.
- Make half your grains whole grains.
- Move to low-fat and fat-free milk or yogurt.
- Vary your protein routine.
- Drink and eat less sodium, saturated fat, and added sugars.
Everything you eat and drink over time matters. The right mix can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy. Find your healthy eating style and maintain it for a lifetime.
Find more great ideas with additional resources from MyPlate Snack Tips for Parents
and The Academy of Nutrition and Dietetics 25 Healthy Snacks for Kids.
by Amy Mullins | May 19, 2016
Do you ever feel that burning, uncomfortable, and often painful feeling in your lower chest, sometimes spreading to the throat after eating? Most of us have experienced heartburn (acid reflux) at some point in our lives, dismissing it with “I’ve eaten too much again.” It’s not uncommon and is actually a normal process, with most occurrences being brief and not too bothersome. However, heartburn, or acid reflux, can become a serious issue if it’s a recurring problem.
Gastroesophageal reflux disease (GERD) occurs when the esophagus (the tube in your throat that food travels through to reach your stomach) becomes damaged from stomach acid, often a result of a weak or leaky trapdoor (sphincter) connecting the esophagus and stomach. People who experience heartburn at least two times a week may have GERD.
The most common symptoms are:
- Heartburn
- Regurgitation
- Chest pain
- Trouble swallowing (dysphagia)
Other symptoms may include:
- Stomach pain
- Painful swallowing (odynophagia)
- Persistent laryngitis/ hoarseness
- Persistent sore throat
- Chronic cough, new onset asthma, or asthma only at night
- Regurgitation of foods/fluids; taste of acid in the throat
- Worsening dental disease
- Recurrent lung infections (pneumonia)
- Chronic sinusitis
Complications can be very serious and can include bleeding ulcers, blockages of the esophagus, permanent lung problems, and even esophageal cancer. It’s important to discuss symptoms with your doctor and devise a treatment plan.
Some factors that may contribute to GERD include:
- Pregnancy
- Overweight
- Alcohol use
- Smoking
- Certain medications that delay the emptying of the stomach after a meal
Your doctor may recommend some of the following lifestyle changes to improve symptoms:
- Eat a low-fat diet (avoid fried foods)
- Avoid certain foods that may worsen the problem (excessive chocolate, caffeine, peppermint, spicy foods, raw garlic and onions, tomato-based foods, and citrus fruits)
- Lose weight, if overweight
- Avoid alcohol
- Stop smoking
- Eat smaller meals
- Drink liquids between meals instead of with meals
- Wear loose-fitting clothes
- Avoid lying down, straining, or bending over following meals
- Raise the head of your bed by 6 to 8 inches (place wooden blocks under bedposts)
If you are concerned that you may have more than just the occasional “heartburn,” talk to your healthcare provider. It’s important to alleviate symptoms that could lead to more serious complications.
References:
https://www.nlm.nih.gov/medlineplus/gerd.html
http://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/ger-and-gerd-in-adults/Pages/overview.aspx
by Amy Mullins | Mar 11, 2016
Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”
Get Creative with Herbs and Spices
Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.
Appreciate Each Bite
Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.
Practice Mindful Eating
Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.
To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.
by Amy Mullins | Feb 3, 2016
Photo credit: pixabay.com
Did you know that heart disease is the #1 killer of Americans, accounting for 1 in every 4 deaths? It has been called the “silent killer” because often there are no symptoms.
Your risk for heart disease can depend on many things. The good news is that 80% of risk factors are preventable!
Things you can do to reduce your risk:
- Avoid use of and exposure to tobacco.
- Avoid excessive alcohol consumption.
- Be physically active every day.
- 150 minutes per week of aerobic activity, equivalent to brisk walking, has been shown to lower obesity, blood pressure, triglycerides, and LDL (bad) cholesterol, and increase HDL (good) cholesterol
- Aim for a healthy body weight.
- Aim for normal blood glucose. Diabetes is the 7th leading cause of death in the US and can cause serious health complications such as heart disease, blindness, kidney failure, and amputations.
- Fasting glucose levels over 100mg/dL could signify prediabetes
- Fasting glucose levels over 126mg/dL could signify diabetes
- Check your blood pressure regularly.
- Less than 120/80 mmHg is normal
- 120-139/80-89 mmHg is pre-hypertension
- 140/90 mmHg or higher is hypertension
- Check your cholesterol. People with high cholesterol have about twice the risk of heart disease as people with lower levels. Aim for:
- Total Cholesterol (less than 200 mg/dL)
- Low triglycerides (less than 150 mg/dL)
- Low LDL (bad) cholesterol levels (less than 100 mg/dL)
- High HDL (good) levels (60 mg/dL or higher)
- Consume a healthy diet. According to the Dietary Guidelines for Americans and ChooseMyPlate, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Taking care of yourself is no easy job! Talk to your doctor and schedule regular checkups. Knowing what your risk for heart disease is literally can save your life. For more information about reducing your risk of heart disease, visit the Centers for Disease Control and Prevention.
by Amy Mullins | Aug 24, 2015
Are your kids famished when they get home from school? Kids often hit the kitchen right when they get home and begin the search for something to eat. After being at school all day, it’s inevitable they will bring a host of germs into the house (and into the kitchen). These germs, or microorganisms, can contaminate your kitchen and make your child sick if they are not kept in check.
How can kids prepare after-school snacks in the safest way?
Establishing good habits and putting good practices in place can help keep your kids from getting a foodborne illness. The USDA recommends the following:
- Keep all items such as books, backpacks, and sporting equipment on the floor and off of kitchen counters and tables.
- Wash hands first when coming home from school, and again before making and eating a snack. Hands carry lots of germs and can easily contaminate everything they come in contact with.
- Wash fruits and vegetables under running water before eating them.
- Read more about “Food Safety After School”
What are some good after-school snacks?
Choosing easy and healthy snacks for kids can be a real challenge, especially when dealing with picky eaters. Typically, kids feel more independent when they have options and can control what they eat. Parents can set their children up for success by having a variety of healthy snack choices that are easily accessible. Find some great snacking ideas here. Keith Williams, PhD, director of the feeding clinic at the Penn State Hershey Children’s Hospital, recommends having plenty of fruits and vegetables already washed, cut up, and within easy reach of children. Keep the “sometimes” foods out of reach so you can control when your child eats them. “The goal is to make it easier to obtain the healthy snacks you want your child to eat and more difficult to obtain the foods you don’t want him to eat,” says Williams. Read more about “Breaking Your Gradeschooler’s Unhealthy Food Habit” here.
Establishing healthy habits from an early age can transition children into healthier adults. Learn more about making smart choices by visiting http://www.choosemyplate.gov/kids/
1.) PLAN: Sit down together and make a list of snack-type foods they might like, and can easily prepare themselves.