lemond-nutrition http://lemondnutrition.com/rss.xml Angela Lemond, RDN, CSP, LD, Emily Dudensing, RDN, LD, Keri Stoner-Davis, MS, RDN, LD, Lauren Morris, MS, RDN,LD, Cristina Puga, RDN, CSP, LD, and Charanya Sundar, MS, RDN, LD, discuss practical, healthy eating for families and individuals. As working moms with children, they know firsthand the challenges of raising healthy families in a hectic world. Follow them as they discuss their own lives, healthy eating strategies they put into practice, as well as general tips they provide the patients and clients they see in private practice. en-us ©2007 - 2017 Angela Lemond RD, CSP, LD, All Rights Reserved 2017-12-15T01:24:55+01:00 Angela Lemond Family and Individual Registered Dietitian your-health-and-the-holidays-tips-and-recipe http://lemondnutrition.com/blog/your-health-and-the-holidays-tips-and-recipe.html http://lemondnutrition.com/blog/your-health-and-the-holidays-tips-and-recipe.html <p>Guest Post by Kayla Gorney, Dietetic Intern and Masters student at Texas Women's University</p><p> </p><p>The holidays are such an exciting time. Spending time with loved ones and indulging in delicious foods are just a few of the highlights that I look forward to. But sometimes it s hard not to resist all of the treats that come along with family gatherings and holiday traditions. Eating healthy sometimes gets put on the backburner, but it doesn t have to.</p><p>How can you maintain your healthy eating habits during family feasts? (1) Eat a healthy breakfast. Most people starve themselves all day so they save room when it comes to the holiday spread. Eating breakfast will curb your appetite and prevent you from overeating later on. (2) Start with eating a salad or your vegetables first, then move on to your protein. By the time you get to the dessert you ll only need a few bites to feel satisfied. (3) Only have a spoonful of each item instead of having a mound on your plate; moderation is key. (4) Bring a healthy, but still delicious, side item!</p><p>I brought this item to Thanksgiving this year and it was a huge hit with my fianc s family! I can t wait to have it again for Christmas with my family. This vegetable-filled dish is extremely easy to make and full of flavor. You can even chop everything up the night before so all you have to do is throw it into the pan the day of.</p><p> <img src="../files/uploads/kaylastuffing.jpg" alt="" /></p><p>Cauliflower Stuffing </p><p>Total Time: 30 min</p><p>Prep: 15 min</p><p>Serves: 6</p><p> </p><p>Ingredients:</p><ul><li>4 tbsp. butter</li><li>1 onion, chopped</li><li>2 large carrots, peeled and chopped</li><li>2 celery stalks, chopped or thinly sliced (I prefer thinly sliced to see more color)</li><li>1 small head cauliflower, chopped</li><li>1 cup chopped mushrooms</li><li>Kosher salt</li><li>Ground black pepper</li><li> cup chopped parsley</li><li>2 tbsp. chopped fresh rosemary</li><li>1 tsp. ground sage</li><li> cup chicken broth</li></ul><p>Directions:</p><ol><li>In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and saut until soft (7-8 minutes).</li><li>Add chopped cauliflower and mushrooms and season with salt and pepper. Cook until tender (8-10 minutes more).</li><li>Add parsley, rosemary, and sage and stir until combined. Then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed (about 15 minutes).</li><li>Serve and enjoy!</li></ol><p> </p><p>Kayla is a dietetic intern and graduate student at Texas Woman s University. She is currently pursuing a Master s in Exercise and Sports Nutrition. </p><p><img src="../files/uploads/kayla.jpg" alt="" /></p> increasing-veggie-intake-made-easy-zoodle-recipe http://lemondnutrition.com/blog/increasing-veggie-intake-made-easy-zoodle-recipe.html http://lemondnutrition.com/blog/increasing-veggie-intake-made-easy-zoodle-recipe.html <p>Guest post by: Mallori Roberts, graduate student and dietetic intern at Auburn University.</p><p> </p><p>If I m being honest, I was hesitant to start spiralizing my vegetables. It seemed as if it was a way to complicate recipes. I like recipes to be easy and I don t want there to be too many ingredients or steps that I need to follow. As much as I enjoy being in the kitchen, I stay busy and I want my meals to be very basic throughout the week.</p><p>I completed a food log one week this past spring and I realized I wasn t eating as many vegetables as I had hoped. The USDA MyPlate recommendations are to fill half of your plate with vegetables and fruits. I knew that I needed to increase my daily intake and I decided that including spiralized vegetables would be a great start. Let me tell you, I haven t looked back. I started buying things pre-prepared but I recently bought my own spiralizer and I ve enjoyed experimenting and making new and easy recipes.</p><p>Zucchinis are a great food option because they are low in calories and a great source of Potassium, Manganese, Vitamin C and Vitamin A. When I decided to try out a recipe with spiralized zucchini, I wanted to make it simple so that I could use it for meal prep.</p><p>This is one of my go-to meals. It s an easy dinner at home and a perfect meal for leftovers the next day. I try to find a marinara sauce full of other vegetables for my sauce and I use chicken for a lean source of protein. Lastly, you don t want to forget to balance your meal out well with a whole grain, rich in fiber and a great source of energy. I hope you enjoy it as much as I do!</p><p><img src="../files/uploads/Mallori.jpg" alt="" /></p><p>Ingredients:</p><p>- (3) Chicken breasts</p><p>- (1) Tablespoon olive oil</p><p>- (1) 28oz pasta sauce I prefer a Marinara sauce with traditional vegetables</p><p>- (1) Tablespoons Italian Seasoning</p><p>- (3) Small Zucchini Noodles, stem and bottom removed</p><p>- Whole grain bread, as a side</p><p>- Salt and Pepper to taste</p><p>Directions:</p><p>1. Preheat the oven to 400 degrees F. Rub chicken breasts with olive oil and season with salt and pepper. Place chicken in pan.</p><p>2. Bake in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center, about 15 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F.</p><p>3. While chicken is baking, spiralize the zucchinis according to your spiralizer instructions. Cut strands into 5 inch pieces. Set aside on paper towel to absorb water.</p><p>4. Turn stove top on medium and pour pasta sauce and Italian seasoning in skillet, stirring and heating until boiling.</p><p>5. Add zucchini noodles and cook, tossing frequently, for about 3 minutes.</p><p>6. Press noodles into sauce to fully submerge them. Simmer over medium-low heat, until noodles are al dente, about 10 minutes.</p><p>7. Serve Zucchini noodles with chicken and a piece of whole grain bread. Enjoy!</p><p>Nutrition Tip:</p><p>- Many stores offer pre-spiralized vegetables. Perfect for saving more time and keeping it easy.</p><p> </p><p><span>Mallori is currently completing her distance graduate degree and dietetic internship through Auburn University. She currently lives in Atlanta, Georgia. Mallori enjoys community health promotion and wellness and pediatric nutrition therapy. She was born and raised in north Dallas and her goals is to make her way back to Texas!</span></p><p><img src="../files/uploads/Mallori1.jpg" alt="" /></p><p> </p> butternut-squash-chicken-casserole http://lemondnutrition.com/blog/butternut-squash-chicken-casserole.html http://lemondnutrition.com/blog/butternut-squash-chicken-casserole.html <p><em>Guest post by Kaylie Daniels</em><br /><em>Texas Woman's University Dietetic Intern</em></p><p>Being an intern comes with having a busy schedule, so it can be tough at times to make sure I continue to make healthy choices throughout the day, specially come dinnertime. To keep things easy, I like to have one-dish meals that can be made with little prep time and reheated for other meals throughout the week. I spend more time prepping meal components on the weekends, so the work is already done for weeknights. Its great to have multiple sides and protein options precut or cooked so I can just put a meal together when I get home. Generally, I always try to include at least 3 to 4 food groups.</p><p>An easy way to get multiple food groups in one dish is to make a casserole that can be reheated on one of those busy weeknights. Plus, who does not love good comfort food this time of year. Casseroles may get a bad rap due to their typical cheesy and creamy ingredients but with a few changes they can be made healthy. Since it s fall and winter squashes are in season, I am sharing a fall themed casserole I have made recently that was a hit with my family. I made the casserole the night before and we were all able to heat up our own portion as we got home the next day. Doing all the work the night before was well worth it!</p><p><img src="../files/uploads/KayliesCasserole.jpg" alt="" width="2016" height="1512" /></p><p>This filling and yummy casserole has chicken, butternut squash, rice, spinach and cranberries. What I loved about this dish were the pops of color and flavor. I also found that it is easy to add or remove ingredients. If there are particular seasonings or vegetables that you prefer feel free to substitute.</p><p>Time-saving Tip: Buying precut vegetables and quick cook rice can help cut down preparation time. </p><p> <img src="../files/uploads/Kaylieingredients.jpg" alt="" /></p><p><strong>Makes 6-8 servings!</strong></p><p><strong>BUTTERNUT SQUASH AND CHICKEN CASSEROLE</strong></p><p><strong>Ingredients: </strong></p><ul><li>2 cups rice blend (to save on time I used a quick cook multi grain rice medley 2 bags/2 cups = 4 servings)</li><li>2 tablespoons olive oil</li><li>1 pounds boneless, skinless chicken breasts, diced. (I use rotisserie chicken or chicken I cooked from other recipes to save time)</li><li>1 medium yellow onion, diced</li><li>1 garlic clove, minced</li><li>1 medium butternut squash</li><li>3 cups spinach</li><li> dried cranberries (I used reduced sugar)</li><li> teaspoon salt</li><li> teaspoon paprika</li><li>1 teaspoon black pepper</li><li>1 tablespoon fresh thyme (dried 1 teaspoon)</li><li>1 tablespoon fresh parsley (dried 1 teaspoon</li><li>1 cup Italian blend shredded cheese or cheese of choice </li></ul><p><strong>Directions:</strong></p><ol><li>Preheat oven to 350 degrees. Lightly spray 9x13-baking dish with cooking spray.</li><li>Cook rice to according to package directions then set aside (The minute rice I used took 10 minutes).</li><li>While rice is cooking peel and cut the butternut squash into inch pieces, you will get roughly 5 cups.</li><li>If cooking chicken heat oil in skillet and saut the diced chicken until done (no pink inside), remove and set aside. Wipe skillet clean. If using already prepared chicken cut/shred up and set aside.</li><li>In a large, deep skillet heat the olive oil. Add the onion, garlic, squash, salt and pepper. Saut until the onions start to become clear. Cover and let cook. Be sure to stir occasionally. Once the squash is tender (about 8 minutes) stir in the chicken, rice, cranberries, spinach, cup cheese, and remaining seasonings.</li><li>Move mixture into the baking dish and bake in the oven for 20 minutes. Remove from the oven to sprinkle remaining cup cheese on top of the casserole. Bake for additional 5 minutes or until cheese is melted. (To retain moisture you can cover for the first 20 minutes of cooking then uncover to melt the cheese).</li></ol><p><img src="../files/uploads/KayliesCasserole2.jpg" alt="" width="2016" height="1512" /> </p><p>Original recipe adapted from: <a href="https://www.wellplated.com/chicken-and-wild-rice-casserole/">https://www.wellplated.com/chicken-and-wild-rice-casserole/</a></p><p> </p><p>Kaylie Daniels is a dietetic intern and graduate student at Texas Women's University.</p><p><img src="../files/uploads/Kaylie-pic.jpg" alt="" /></p> join-the-simpletastyhealth-movement http://lemondnutrition.com/blog/join-the-simpletastyhealth-movement.html http://lemondnutrition.com/blog/join-the-simpletastyhealth-movement.html <p>I wear 2 hats in the food nutrition industry. My volunteer hat is in media as a national spokesperson with the <a href="http://www.eatright.org/" target="_blank">Academy of Nutrition and Dietetics</a> where I promote the unique expertise of registered dietitian nutritionists (RDN). My paid hat is one of business owner and RDN practitioner of Lemond Nutrition. As a nutrition expert that counsels dozens of children, adults and families every month, I see a real need online - the modern way people now get information. People desperately need practical ways to pursue good health in their crazy busy, lives. People often convey to me that those beautiful food pictures they see on social media often intimidate, NOT empower them to cook more. They like to see them (and they "like" the photo), but it really isn't doing anything to get them cooking more at home. You see, so many people are just exhausted when they come home from work and just need to get a simple, nutritious meal on the table. I want to reach <em>those</em> people, not necessarily the foodie world that is already in the kitchen.</p><p>Anyone who knows me knows that I am always challenging people to ask ourselves <em>why</em> we do what we do. For this inititative, Pretty food pictures are great if they are tied to a helpful and/or practical tip. I became an RDN to help people live healthier lives in a tangible, realistic way. Everything I do must go back to that goal. It's such a natural, basic desire to be "liked" even as a health expert, but it cannot overshadow our true reason for being on social media.</p><p>Our company was late to the Instagram platform as most of social outreach had been done on Facebook. I had to ask myself what we wanted to post on there -- not just to get likes, increase our influence or add something else to our to do list. If we are going join the fastest growing platform on social media, what are we going to do with it to leverage our goal of helping people live healthier lives? Enter our new #simpletastyhealth initiative. We want to feature not only our ideas, but everyone out there that is consistent with our wellness movement. Will you join us?</p><p><img title="Simple Tasty Health" src="../files/uploads/simpletastyhealth.jpg" alt="Simple Tasty Health" width="480" height="388" /></p><p>We would love to feature your brand. If you have:</p><p>-- A healthy, QUICK tasty non-fad diet meal or snack idea that features whole foods. <br />-- Kitchen, shopping hacks or ways to empower more home cooking.<br />-- Fun ideas to involve children in the growing, planning, shopping and preparation process of meals.<br />-- Ways to keep people moving with fun, physical activity throughout the day.<br />-- Exercise tips to promote strong bodies of all ages.<br />-- Ideas that are consistent with reliable food science, that are practical, easy to implement. Original and unique ideas will be the first to be shared! </p><p><strong>Use #simpletastyhealth in your post and tag us on social media. </strong></p><p>We want to be a conduit for this type of information regardless if it is sourced from us or someone else. Again, it goes back to our goal. Any features will be shared on our Instagram, Facebook, Pinterest and Twitter profiles along with the source. I know that our company alone has hundreds of families locally that will want to implement your ideas, but our social friends will appreciate them, too.</p><p>Thanks in advance for being part of the #simpletastyhealth movement. Because everything we post in the area of food, nutrition and wellness really should primarily be about empowering others. </p><p>Be part of the conversation! Join us on <a href="https://www.facebook.com/lemondnutrition/" target="_blank">Facebook</a>, <a href="https://www.instagram.com/lemondnutrition/" target="_blank">Instagram</a>, <a href="https://www.pinterest.com/lemondnutrition/" target="_blank">Pinterest</a> <a href="https://twitter.com/LemondNutrition" target="_blank">Twitter</a> to discuss what #simpletastyhealth means to you.</p> loaded-sweet-potato-pizza-bites-recipe http://lemondnutrition.com/blog/loaded-sweet-potato-pizza-bites-recipe.html http://lemondnutrition.com/blog/loaded-sweet-potato-pizza-bites-recipe.html <p>One of my most used phrases when I talk about my philosophy as a dietitian is practical nutrition. I am all about practical, whatever that might look like. For me, the first things that come to mind with practical nutrition include easy meals, quick snacks, cooking tips, toddler/kid feeding tips, simple grocery shopping tips, etc.</p><p> Easy isn t necessarily my goal for families, as lifestyle changes usually feel anything but easy, but it doesn t have to be rocket science. If a tip or an idea can be shared that helps just one person achieve practical nutrition in their lives then I am happy!</p><p>This time, my practical nutrition recipe includes a few of my favorite things pizza, sweet potatoes, kid-friendly recipes, and did I say pizza? These loaded sweet potato pizza bites are a fun and lighter spin on traditional pizza and can be customized with any of your favorite toppings. The sweet potato base can even be changed up by using regular potatoes, zucchini, etc. After trying the pizza version, I had the thought that you could make these with taco style toppings, BBQ toppings, or any other favorite food for that matter. Be adventurous, have fun!</p><p><img src="../files/uploads/loadedpizza.jpg" alt="" /></p><p><strong>INGREDIENTS</strong></p><p>2 medium sweet potatoes, (sliced into 24 - -1/2 inch rounds w/ skin on)<br />1T olive oil<br />1 lb. chicken breast/tenderloins (have leftovers? use that!)<br /> cup green (any color will work) pepper, diced<br /> cup red onion, diced<br /> cup canned black olives, chopped<br /> cup ranch dressing<br /> cup cheese of choice<br />Other toppings I used: lean chopped ham, banana peppers, Kalamata olives, etc.</p><p><strong>Pizza sauce:<br /></strong>1 can (6 oz.) tomato paste<br />? cup water<br />2 tsp. Italian seasoning<br />1 tsp. garlic powder<br /> tsp. crushed red pepper flakes (optional)<br /> tsp. sea salt<br /> tsp. black pepper</p><p><strong>INSTRUCTIONS</strong></p><p>Preheat oven to 400 degrees.</p><p>Place sweet potato rounds on a baking sheet and brush both sides with oil. Bake for 10 minutes. Remove from oven and set aside.</p><p><img src="../files/uploads/pizzapotato.jpg" alt="" /></p><p>If not using leftover chicken, cook the chicken. (Any method of cooking is fine: pan, grill, oven, etc. I chose to bake mine.) Season the chicken with salt and pepper and cook until done, internal temp of 165 degrees. Once the chicken is done chop or shred. Add the chicken back into a pan along with the peppers, onions and olives. Cook for 2-3 minutes on medium heat and then turn off heat. Set aside.</p><p><img src="../files/uploads/pizzaingredients.jpg" alt="" /></p><p><strong>Pizza Sauce:</strong><br /> While chicken is cooking and sweet potatoes are in the oven. Make the pizza sauce. In a small sauce pan, over medium heat, combine all ingredients. When sauce is heated through, remove from heat. Add additional water as needed to achieve desired consistency.</p><p><strong>Pizza Assembly:</strong><br /> To Assemble pizza, top sweet potato rounds with sauce. Top sauce with chicken mixture and optional cheese. Place back into oven and bake for 3-5 minutes or until heated through (or cheese is melted). Drizzle lightly with ranch dressing of your choice and enjoy!</p><p>**For my kids I used the sauce, ham, cheese and olives. I knew pizza on sweet potatoes would be a new concept so I chose not to pile on all the different veggies. My 3 year old loved adding his own toppings and making his own creation. And for fun, here is my 1 year old- because we all need proof that it is kid approved, right?**</p><p><img src="../files/uploads/truettpizza.jpg" alt="" /></p><p>Recipe adapted from <a href="https://therealfoodrds.com/chicken-supreme-sweet-potato-pizza-bites/" target="_blank"><strong><span>The Real Food Dietitians</span></strong>.</a></p> why-family-meals http://lemondnutrition.com/blog/why-family-meals.html http://lemondnutrition.com/blog/why-family-meals.html <p align="center"><strong>Why Family Meals?</strong></p><p>One of my fondest memories as a child is gathering around the table and having family meals. At the time I did not realize how important they were or even cherish them for that matter. The older I get, the more I have come to realize just how special those time truly are to me. It was not about the food, although it was delightful (nothing beats a mom s cooking), but rather it was about the moments that we shared and the conversations that were exchanged.</p><p>How often does your family meet at the table for family meals? With a world full of busy schedules, extracurricular activities, and long commutes the thought of planning around everyone s schedule can be a little daunting. Experts are constantly encouraging family meals, but the why behind the encouraged gesture is not always talked about.</p><p>When doing a survey recently, I posed the question do you do family meals and if so, why is it important to you? . The consensus is that families do strive for family meals, but schedules certainly are a barrier. This likely does not come as a shock to anyone. I wanted to review some of the many benefits of family meals and some potential tips to help you gather around the table together more often.</p><p><img src="../files/uploads/familypic.jpg" alt="" /></p><p><span>What we gain when we do family meals:</span></p><p>- A chance to show a true interest in those that we care about most. We live in a world full of technology, but let s face it -- sometimes we let electronics get in the way of our precious time with loved ones. </p><p>- Meals prepared at home give families a chance to have younger children get involved in the kitchen and also helps teach cooking skills. </p><p>- It teaches our kids to learn how to behave at the table. As a parent, you have probably already realized that your little ones (or not so little one anymore) are watching you and will likely follow in your steps in most areas. Teach them the importance of family meals by setting the example. </p><p>- It encourages our picky eaters to be more open to trying new foods. The more a family sits down together and eats, the higher the chance your little one will be more open to trying new and healthy foods.</p><p>- Statistics have shown that the more often a family sits together for family meals, the higher the likelihood of them getting better grades.</p><p><span>What can you do to increase the family meals you have each week?</span></p><p>Change can be a little overwhelming. I usually recommend aiming to have at least one more family meal each week as a starting goal. For some this meal may be dinner, but who says it can t be breakfast or lunch? Below are a few tips to help you achieve this goal.</p><p>- Plan to do a brown bag dinner on those super busy nights. Remember that family meals are not necessarily about the food. It does not have to be a gourmet dinner, but you can still build a healthy and balanced meal with quick options on hand. Who says you can't pack dinner the night before?</p><p>- There is power in numbers. If you or your partner are unable to make it to dinner on time due to schedules, then focus on getting everyone who is home to meet at the table. It may be that when the other parent gets home everyone meets at the table again to have a snack.</p><p>- Leave some for leftovers. Plan to cook extra on the nights that you do have time and leave some for those busy nights. This takes away the stress of spending time on preparing another meal and puts the focus on the family time.</p><p><span>Challenge Question:</span></p><p>What will you do differently to ensure that your family gathers around the table for at least one more meal together each week? </p> state-fair-of-texas-mindful-eating http://lemondnutrition.com/blog/state-fair-of-texas-mindful-eating.html http://lemondnutrition.com/blog/state-fair-of-texas-mindful-eating.html <p>The start of Fall brings lots of great traditions for individuals and families. One of my favorite tradition, that happens this time of the year, is the opening of the <a href="https://bigtex.com/"><span>State Fair of Texas</span></a>. The moment Big Tex gets to say Howdy Folks to welcoming visitors.</p><p><img title="Big Tex" src="../files/uploads/bigtex.jpg" alt="Big Tex" width="750" height="615" /></p><p>Most people think of one thing when they hear the State Fair of Texas is open .FOOD. It s hard not to get drawn to the unique food options like Bacon Wrapped Turkey Legs and Fried Twinkies. It amazes me how something you didn t think could be deep fried is deep fried on the menu!</p><p>You would be surprised to know that, along with your traditional fried food options, there are some healthier choices that you can purchase at the fair that does not ruin your diet or provide you with excessive number of calories. Even the foods that are in high in calories can still be experienced without tipping over your calorie limit for the day.</p><p> </p><p><strong>First, let s talk about a few of this 2017 New Foods to State Fair of Texas</strong></p><p>1. <strong><span>Deep Fried Chicken Noodle Soup on a Stick</span></strong></p><p>Sherry and Chris Howard created this unique food item that consist of homestyle chicken noodle soup deep fried and served on a stick. Each bite size ball will have an indention for a spoonful of savor broth sauce to complete the harmony of the best chicken noodle soup you ve ever had, and certainly the first on a stick.</p><p>2. <strong><span>Deep Fried Froot Loops </span></strong><strong><br /> This sweet dish was created by Gracie and Milton Whitley. It is a classic cereal with a State Fair of Texas twist. </strong>Sweetened Froot Loops are folded into whipped marshmallow, dipped in a creamy batter, fried to a golden brown, and then topped with a drizzle of glaze and powdered sugar. Breakfast cereal just got better!</p><p><strong>3. </strong><strong><span>Funnel Cake Bacon Queso Burger</span></strong></p><p><strong>I am honestly speechless, with Ah, after seeing this item on the menu. It s like TexMex just got better. This item was created by Tom Grace and Edna Sutton and was Big Tex Choice Award Winner for Best Taste: Savory and for Most Creative. <br /> The Funnel Cake Bacon Queso Burger begins </strong>with two funnel cakes that are fried to a golden crunch (aka buns ). The first funnel bun is topped with a juicy, freshly-grilled burger patty, a heaping helping of crispy bacon, and gooey queso!! It is completed with another funnel bun and generously dusted with powdered sugar.</p><p>4. <strong><span>The Tamale Donut</span></strong><span><br /> </span>This interesting creating was made by Justin Martinez. Justin took a traditional tamale and turn it into a not-so-traditional donut! Our Classic Pork Tamale Donut starts with slow-cooked pork carnitas, blended with authentic made-from-scratch masa. Each dish is hand-formed into the donut shape and fried until crispy on the outside and soft on the inside. The Classic Pork Tamale Donut is finished off with a drizzle of homemade creamy jalapeno salsa.</p><p>5. <strong><span>Fat Smooth<br /> </span></strong>Caf Du Monde visits Texas! This sweet sensation was created by <em>Tami Nevins-Mayes. This dish consist of </em>Three delicious Belgium mini cream puffs on a skewer are dipped in a Caf Du Monde beignet batter. They are then fried until golden brown, dusted in powdered sugar, and drizzled with a chocolate and caramel sauce. The perfect combination to create bring-you-to-your-knees goodness.</p><p>I wanted to provide you with the calorie content of each of these food items, but I have not been successful in finding the adequate calorie content of these items. I can guarantee they are well over 500 calories per food dish and most possibly up to 1000 calories.</p><p> </p><p><strong>Now here are a few tips that will allow you to enjoy these new food items without overdoing it on your calorie intake. </strong></p><ul><li>Do NOT arrive hungry! With the smell of food in the air it will be hard to control your appetite if you arrive hungry. Have a plan to try 2 or 3 food items and stick to your plan.</li><li>Share the Wealth - Take a few friends or family members with you and each purchase a food item to share (a bite or two). You can enjoy the taste of these new foods without indulging in too many calories.</li><li>Skip the Alcohol and Sugary beverages If you really want to experience the food without putting in too many calories, opt out of the alcohol or sugary beverages and just drink water and stay well hydrated (especially in the heat)</li><li>Balance your diet the rest of the day It s okay to have a moment of enjoying some fair food, after all it only happens once a year! If you don t want to overdo it with your calorie intake than balance out the rest of your meal intake for the day with lean protein and fresh vegetables (ex: Grilled Chicken Kale Salad with low calorie dressing).</li><li>Count your steps There is a lot of walking involved with visiting the fair so keep track of your steps and appreciate the opportunity to walk off those calories. </li></ul><p><strong>Some traditional foods you can find at the fair, that are much lower in calories include</strong>:</p><p>1. Regular Corn Dog: ~250-300 calories/serving and about 30 gm of fat.</p><p>2. Soft Pretzel: ~350 calories/4 oz serving and about 2-5 gm of fat.</p><p>3. Cotton Candy 220 calories/2 oz serving and about 1 gm of fat</p><p>4. Dill Pickle 20-30 calories/0.5 gm of fat</p><p>5. Corn (Hold the butter): On the cob 60 calories; in a cup 153 calories and about 1 gm of fat</p><p>6. Carmel Candy Apple: Small to Medium apple is about 215-280 calories and 0 gm of fat</p><p> </p><p>If you get a chance to visit the State Fair (or any other fair near your hometown), I hope you will be able to enjoy your time and your taste buds get a little treat without racking in too many calories. Have fun Ya'll!</p><p> </p> cool-off-with-a-sweet-treat-strawberry-and-blackberry-popsicles http://lemondnutrition.com/blog/cool-off-with-a-sweet-treat-strawberry-and-blackberry-popsicles.html http://lemondnutrition.com/blog/cool-off-with-a-sweet-treat-strawberry-and-blackberry-popsicles.html <p align="center">Guest Blog Post Written by: Brittany Kuhl, dietetic intern at Texas Women's University.</p><p align="center">Even though summer is coming to an end, it is still plenty hot outside; and there is nothing like a cool, sweet treat to beat the heat. Homemade fruit popsicles can be a fun and kid friendly treat to help cool down. They are super easy to make, perfect for getting the kids involved. Imagine how excited they will be to eat something they made themselves... they probably won t even be able to wait for them to freeze! Most popsicle recipes require very few ingredients and can be customized in hundreds of ways, only limited by your imagination.</p><p align="center"> <img src="../files/uploads/popingredients.jpg" alt="" /> </p><p align="center">I had such a hard time deciding what flavor of popsicle to make, so I chose to make two varieties of strawberry blackberry popsicles. One is Greek yogurt based with chunks of fruit, and the other is made from pureed fruit. Both of these recipes are a great way to incorporate a serving of fruit into your day in a fun and new way.</p><p align="center"> <img src="../files/uploads/popstand.jpg" alt="" /></p><p align="center">Greek yogurt might not be the first thing that comes to mind when thinking of popsicles, but it is a delicious and creamy addition that adds a little protein to the snack. This version also may be lower in fat and sugar than a cream based popsicle depending on the yogurt used. This recipe used an even ratio of Greek yogurt and low fat milk to thin out the mixture. I used vanilla flavored Greek yogurt, so no added sugar was needed. However, if you crave a little sweetness, it is easy to add honey, sugar, or an artificial sweetener of your choice. To make the popsicle, you simply mix the Greek yogurt and milk in a bowl, place the sliced strawberries and blackberries in the mold, and then use the yogurt mix to fill it up. The chunks of fruit add abstract color to the popsicle. </p><p align="center"><img src="../files/uploads/popcollage.jpg" alt="" /></p><p align="center">The other recipe made with the fruit puree is more like a traditional popsicle. Strawberries and blackberries were pureed in a food processor and then can be poured into the molds in any order. The blackberries had to be strained before they were added to the mold to get rid of the seeds. Since fruit is naturally sweet, sugar is not required. I enjoy the tartness of the blackberries so I did not add sugar to mine. Any combination or number of fruits can be used to make these easy treats. After being in the freezer for 6 hours or overnight they are ready to be enjoyed!</p><table cellspacing="0" cellpadding="0" align="left"><tbody><tr><td width="0" height="15"> </td></tr><tr><td> </td><td> </td></tr></tbody></table><h2><strong>Creamy Vanilla Berry Popsicles</strong></h2><ul><li> cup low fat or fat free milk</li><li> cup vanilla Greek yogurt</li><li>3-4 very ripe strawberries, cut into slices</li><li>12-15 very ripe blackberries</li></ul><ol><li>In a medium bowl, whisk together yogurt and milk. Set aside.</li><li>Place sliced fruit in mold,</li><li>Carefully pour milk and yogurt mixture over fruit. Gently tap molds on counter to release any air bubbles.</li><li>Freeze 30 minutes. Insert popsicle sticks. Freeze 6-8 hours or overnight.</li></ol><p>Makes 4 popsicles </p><p align="center"> </p><h2><strong>Fruity Strawberry Blackberry Popsicles</strong></h2><ul><li>1 (1lb) carton strawberries, pitted</li><li>2 (6oz) cartons blackberries</li><li>Splash water if necessary</li></ul><ol><li>Add strawberries to blender or food processor and blend until fully liquefied. May need to add a little water. (if you don t have a blender you can mash the fruit with a fork)</li><li>Put the strawberry puree in a bowl and set aside.</li><li>Blend blackberries until liquefied. Strain to remove seeds.</li><li>Pour fruit purees into molds in any order.</li><li>Freeze 30 minutes. Insert popsicle sticks. Freeze additional 6-8 hours or overnight.</li><li>Run warm water over molds to free popsicles.</li></ol><p>Makes 4 popsicles </p><p align="center"> </p><p align="center"> </p><p> </p><p align="center"><span>Brittany Kuhl is a Dietetic Intern at Texas Woman's University. Her love of health and nutrition stemmed from a childhood filled with sports and outdoors activities. When she isn't studying you can find her reading, spending time at the lake with her family, and playing with her dog.</span> </p><p align="center"><img src="../files/uploads/brittanyk.jpg" alt="" /></p><p align="center"> </p> a-new-way-to-eat-fruit-put-your-dessert-on-the-grill http://lemondnutrition.com/blog/a-new-way-to-eat-fruit-put-your-dessert-on-the-grill.html http://lemondnutrition.com/blog/a-new-way-to-eat-fruit-put-your-dessert-on-the-grill.html <p>If you have never used your grill or grill pan to grill your fruit, you must try it on your Labor Day cookout. It only takes a few minutes but this dramatically transforms the flavors of the fruit, creating a spectacular dessert option for a warm summer night.</p><p>The grilling process takes fruit to another level! Grilling causes the sugars in fruits to caramelize, releasing a sweet, nutty flavor. Caramelization is a type of non-enzymatic browning reaction that involves the removal of water and the breakdown of the sugar when sugar is exposed to very high heat.</p><p>What to pair grilled fruits with: Grilled fruits pairs nicely with pork chops, bacon, cheese, can be found on salads or topped with ice cream and chocolate as a decadent dessert.</p><p><span>Here s how to do it:</span></p><p><strong>Put them directly on the grill</strong></p><p>Heat the grill to medium high for at least 10 minutes and oil the grates before grilling the fruits. Brush the fruits with a little bit of olive oil (you can even buy vanilla olive oil!) to keep the fruit from sticking to the grill grates. The oil also adds another element to the flavor profile. Fruit can be grilled with prepared sauces like cinnamon, cardamom or nutmeg, a sprinkle of sugar and mild oil. Fruits don t take that long to grill (~3 minutes per side for more watery fruits to 10 minutes for more dense fruits), so make sure you stick around while you grill it and keep the top on the grill to help tame the fire. Cut the fruit into large chunks to help it maintain its structure as it heats up and prevent them from falling in between the grates.</p><p><span>Here are delicious grill-able fruits that you can put directly on the grill: </span></p><p><em>Pineapple</em>: Who doesn t love grilled pineapples? Pineapples take about 3 minutes on the grill to cook. It is important to leave the pineapples on the grill untouched so you can create the grill marks. These pair really well with chicken or steak or made into a salsa with red onions, avocado and jalapenos. <em></em></p><p><em>Watermelon</em>: Eating watermelon is a fun way to keep hydrated, especially for kids who don t drink as much water as they should! You can grill watermelon and add to an arugula, balsamic dressing salad.</p><p><em>Coconut:</em> This is a unique idea found from (source: <a href="https://www.rodalesorganiclife.com/food/best-fruits-for-grilling/slide/8">https://www.rodalesorganiclife.com/food/best-fruits-for-grilling/slide/8</a>). Crack the coconut into pieces and grill white side down until the flesh turns a golden brown. The flesh of the grilled coconut can then be enjoyed as a snack or dipped into chocolate.</p><p><em>Peaches or Nectarines:</em> There are few summer desserts tastier than grilled peaches! Make sure you leave the skin on, cut in half and grill for a few minutes on each side. Top with ricotta, cinnamon, mint, sliced almonds and honey. You can also pair with grilled tenderloin. </p><p><em>Plantains/ Bananas:</em> cut a banana or plantain in half and grill on each side for 5 minutes. These can make a sweet and savory side dish or make a delicious dessert.</p><p><em>Other Fruits:</em> Apples, figs and cantaloupes! These become exponentially more delicious when cooked. Wrap in prosciutto or bacon for appetizers.</p><p><strong>Wrap them in foil</strong></p><p>Chop up and wrap softer fruits like apricots, strawberries, bananas and plums in a foil and grill them directly over hot coals or toss them into a fire pit for about 15 minutes. Sprinkle some cinnamon on them or crumble some gingersnap cookies for a fun dessert, like an Alton Brown s recipe: <a href="http://www.foodnetwork.com/recipes/alton-brown/stone-fruit-pouches-recipe-1941528">http://www.foodnetwork.com/recipes/alton-brown/stone-fruit-pouches-recipe-1941528</a></p><p> </p><p><strong>Put them on a kebob </strong></p><p> <img src="../files/uploads/kebob.jpg" alt="" /></p><p>Smaller or chopped up fruits can go on skewers so you don t lose them on the flames. Soak bamboo skewers in water for 15 minutes to keep them from burning when grilled. Then thread fruit onto the skewers, baste them with a little melted butter before cooking. Enjoy the grilled smoky flavor!</p><p>These fruits go great on skewers: bananas, strawberries, nectarines, plums, apricot, peaches and cantaloupe. Here is a great recipe you can make with your kids! <a href="http://www.superhealthykids.com/grilled-coconut-glazed-fruit-kabobs/">http://www.superhealthykids.com/grilled-coconut-glazed-fruit-kabobs/</a></p><p> </p><p>Enjoy and have a great holiday! </p> 9-tips-for-the-work-week-traveler http://lemondnutrition.com/blog/9-tips-for-the-work-week-traveler.html http://lemondnutrition.com/blog/9-tips-for-the-work-week-traveler.html <p align="center"><strong> 9 Tips for the Work Week Traveler</strong></p><p align="center"> <img title="Travel" src="../files/uploads/TRAVEL.jpg" alt="Travel" width="500" height="334" /></p><p align="center"> </p><p>Summertime trips are nearing an end since families are gearing back up for the new school year. While traveling may be limited for some during the school year, there are still those that must travel for work on a regular basis. Whether you are a weekly traveler or monthly, there are some key principles to remember to help you stay on track. </p><p><em>1.Stay Hydrated.</em></p><p>With your schedule being thrown off or being in meetings all day, it is easy to forget to stay hydrated. Staying hydrated is a key component of fighting off fatigue. Make a point to pick up a water bottle once you land at the airport to make it easier to stay hydrated. If you must, set timers on your phone to remind you to drink.</p><p><em>2. Plan Ahead.</em></p><p>Familiarize yourself with your schedule prior to your trip. Do a little research and figure out where you will be staying and what stores will be close for easy access. Locate restaurants that will be close to your hotel. Find out in advance if you will need to supply your own snacks or if they will be provided for you.</p><p><em>3. Snack Smart.</em></p><p>With our society becoming more health-conscious, it is now easier to find healthy options at the airport, local gas station, and restaurants. Take your own snacks with you in your suitcase or plan to visit a local store when you land. I often tell people to grab healthy options when they land at the airport or find a store such as a CVS or Walgreens that will have healthy snack options available such as nuts, fresh fruit, and yogurt. By keeping these things in the hotel room, you are more likely to grab that for a late-night snack versus ordering in a pizza or other large entr e. Smart snacking between meals can also help control portion sizes that are consumed at your next meal.</p><p><em>4. Be Restaurant Savvy.</em></p><p>Dining out presents its own set of rules. When we dine out we forfeit some of our control as to what will be included in our meals (additional calories in the form of fat or added sugar, for example). Don t be afraid to make special requests such as sauces on the side or swapping out a side item for a healthier option such as grilled veggies or a small side salad. Websites such as healthydiningfinder.com are a great tool to help you find something that you can feel confident about ordering.</p><p><em>5. Limit Fluid Calories.</em></p><p>Business trips often entail alcohol in the evenings. Skip the alcohol or work towards limiting it on your trip. If there is a lighter version of your favorite drink opt for it or try to stick to just one beverage.</p><p><em>6. Self-monitor.</em></p><p>Never underestimate the benefit of self-monitoring your intake. Whether you are logging in an app on your phone or writing it down on a piece of paper, self-monitoring can play a key role in helping achieve a balanced diet. Phone apps like LoseIt or MyFitnessPal are great to use to log food intake in advance so you can see what the day will look like overall. I often encourage people to go online and figure out what the best option is prior to dining out when possible.</p><p><em>7. Be active.</em></p><p>After being in meetings all day, squeezing in exercise may be a great way to unwind or to provide you with an energy boost before you start your day. There are multiple hotel workout videos on YouTube that require no equipment or you can use the amenities that are offered by the hotel. Phone apps like SworkIt also provide structured activities at the click of a button. A short walk doing some exploring in the city you are staying is also a great way to get active.</p><p><em>8. Manage the Time Change.</em></p><p>If you are traveling into a different time zone for work, trying to navigate the new time zone can be difficult. Do your best to get on schedule quickly, as sleep is essential for good health. Wondering how much sleep you need? According to the National Sleep Foundation, most adults should be getting on average 7-9 hours sleep per night.</p><p><em>9. Enjoy Yourself.</em></p><p>Last, but certainly not least enjoy yourself! Food is meant to be enjoyed and to provide fuel for our bodies to perform daily. Practice moderation and set small goals and just work on being consistent in those changes. Be kind to yourself. </p> cdc-breast-pump-cleaning-guidelines-a-different-kind-of-food-safety http://lemondnutrition.com/blog/cdc-breast-pump-cleaning-guidelines-a-different-kind-of-food-safety.html http://lemondnutrition.com/blog/cdc-breast-pump-cleaning-guidelines-a-different-kind-of-food-safety.html <p>August is National Breastfeeding Month. While there are many topics to discuss surrounding breastfeeding, one has recently caught my attention that is rarely discussed Pumping and properly cleaning pump parts. This topic won t apply to everyone, but we do work closely with a lot of breastfeeding/pumping moms. So, if you are one or know one this post is for you!</p><p>Tackling breastfeeding can feel like a real feat for moms and families. Add in the need to pump, whether at home or work, brings it to a whole new kind of feat! Breastfeeding, as most know, provides so many great benefits for moms and babies, but it is work no doubt.</p><p>As a pumping / working mom, I know all too well the effort you mommas put into making it work! In addition to the pumping you have the cleaning, storage, organization, etc. Whether you are new to pumping and storing breastmilk or you are multiple kids in, there are always things to be mindful of and of course, as with most things, areas for improvement. This is especially true when discussing pumping and properly cleaning pump parts. </p><p>**Please note, I am not writing this post to produce fear or anxiety related to pumping and breastmilk storage. These instances are RARE. I highly encourage breastfeeding and pumping if needed for all moms. This is strictly to serve as a reminder, resource and help!** </p><p>I always like to share where the inspiration for a certain post comes from. This one is fueled by a recent article headline that a friend shared with me </p><p><img src="../files/uploads/cdcquote.jpg" alt="" />Pump cleaning guidelines? As I thought about it, I realized that most of the education and guidance I received while nursing is primarily geared towards actual breastfeeding. Proper latch, cleaning and caring for the skin area, washing hands, etc. There are of course directions and care guidelines that came with my pump, as well as proper handling of milk, however, this information isn t commonly talked about and discussed with the public.</p><p>The article <a href="http://www.parents.com/health/parents-news-now/cdc-issues-breast-pump-cleaning-guidelines/" target="_blank">(here)</a> from Parents discusses how an infant contracted the <strong><span>very rare</span></strong> <em>Cronobacter</em> infection from contaminated pump parts. They do state that the infant was premature, which did make her more susceptible to infection. However, no matter if premature or full term, this is a great reminder for us to review proper pump cleaning and milk storage guidelines. As moms and caregivers of infants, we only want what is best for our children. Although we are usually doing what we think is best, it is always good to review our practices!</p><p>In this article, the pump parts were being cleaned by soaking the parts in warm/hot, soapy water in the home sink. That seems fine, right? However, it is thought that because they were left in the sink for an extended amount of time, bacteria was given the opportunity to grow and take up residence within the pump parts, ultimately transferring to the milk. As the CDC began investigating resources readily available to moms that discussed properly cleaning pump pieces, the information was limited. Thus, was born guidelines for How to Keep Your Breast Pump Kit Clean. Also in the Parents article, they talk several pump cleaning hacks and whether or not they are sufficient for cleaning.</p><p> <img src="../files/uploads/dodont.jpg" alt="" />You may feel that this is basic information, but I ask you to read through the guidelines and the dos and don ts provided by the CDC. What practices can you refine? If passing along this information can help one momma keep their baby healthy, then it s worth it!</p><p><a href="https://www.cdc.gov/healthywater/pdf/hygiene/breast-pump-fact-sheet.pdf" target="_blank">Click here</a> for a more extensive infographic published by the CDC for public use.</p><p>Since we are talking food safety, <a href="https://www.cdc.gov/breastfeeding/recommendations/handling_breastmilk.htm" target="_blank">here</a> is additional information regarding handling and storage of breastmilk.</p><p> </p><p> </p> refreshing-smoothie-recipes http://lemondnutrition.com/blog/refreshing-smoothie-recipes.html http://lemondnutrition.com/blog/refreshing-smoothie-recipes.html <p><em>Guest post: Paige Adlof,</em><span> </span><em>TWU Dietetic Intern and Graduate Student</em></p><p>It is the middle of summer and it is hot outside! Texas summers can be miserable, so we have to actively try to stay cool and hydrated. Food can be a great way to cool down while also providing the wholesome nutrition we need every day! One of my favorite summertime options for breakfast or a snack are smoothies. Smoothies are great during any season but they are even more refreshing on a hot summer day. They are quick and easy to make by just requiring you to throw in any fruits and or vegetables you like, adding some protein and ice and letting it blend together. Smoothies are also fun to experiment with and allow you to show your creative side.</p><p>One important item that many people forget to add to smoothies is a protein source! If you want to stay satisfied after drinking the smoothie, it needs to have more than just carbohydrates (the fruit). Great protein options include Greek yogurt, milk, and protein powder. Adding the protein to the smoothie will keep you full longer. Sometimes creating smoothie recipes just take some trial and error, playing with the amount of ice, liquid, and combination of fruit and vegetables for taste.</p><p>Below you will find some basic smoothie recipes that are quick and easy to make. One awesome thing about making smoothies is that the ingredients are probably already in your fridge and you just need to grab them and blend! These smoothie recipes do not have any added sugar. To guarantee sweetness, try to use ripe fruit that are at their peak of sweetness to avoid needing any added sugars.</p><p><strong><br /></strong></p><p><strong>Strawberry Banana Smoothie</strong></p><p>1 medium banana</p><p>1 cup strawberries</p><p> cup plain or vanilla Greek yogurt</p><p> cup low fat or skim milk</p><p>1 cup ice</p><p><strong>1. Combine all ingredients in a blender and blend until smooth.</strong></p><p> <img src="../files/uploads/paigesmoothie.png" alt="" /></p><p><strong>Mango Pineapple Smoothie</strong></p><p> banana</p><p> mango, peeled and diced</p><p> cup pineapple, diced</p><p> cup plain Greek yogurt</p><p> cup low fat milk</p><p>1 cup ice</p><p><strong>1. Combine all ingredients in a blender and blend until smooth.</strong><strong>Green Smoothie</strong></p><p><strong><br /></strong></p><p><strong>Green Smoothie</strong></p><p>1 cup spinach</p><p>1 cup water</p><p> cup pineapple, diced</p><p> cup mango, diced</p><p>1 banana</p><p>1 scoop of vanilla whey protein powder</p><p><strong>1. Place spinach and water in blender. Blend until smooth.</strong></p><p><strong>2. Add fruit and protein powder and blend until smooth.</strong></p><p><strong><br /></strong></p><p><strong><br /></strong></p><p><strong><br /></strong></p><p><strong><br /></strong></p><p><strong><span>Paige is currently a dietetic intern and graduate student at Texas Woman's University. She graduated from the University of Texas at Austin with an undergraduate degree in nutrition with a dietetics emphasis. Paige loves working with children and is excited to start practicing as a registered dietitian!</span></strong></p><p><strong><span><img src="../files/uploads/IMG_2289.jpg" alt="" /></span></strong></p><p> </p> amp-your-grocery-shopping-confidence-with-our-app-pick http://lemondnutrition.com/blog/amp-your-grocery-shopping-confidence-with-our-app-pick.html http://lemondnutrition.com/blog/amp-your-grocery-shopping-confidence-with-our-app-pick.html <p>There are so many people on restricted diets for various health reasons, and that can be very difficult to navigate. If you have <em>never</em> had a child with a food allergy or intolerance, God bless you! Every week, we meet with parents that are feeling so lost on what to feed their children after having identified a major food or ingredient that is causing minor or major symptoms. Imagine with me the fear of these parents, when feeding our children is such an integral part of providing for their health and well-being.</p><p><strong>The Mobile App to Amp Your Food-Buying Confidence</strong><br /> Enter <a href="http://www.shopwell.com" target="_blank">ShopWell</a>. <a href="http://www.shopwell.com" target="_blank">ShopWell</a> is a free mobile phone application available on iPhone or Android that allows you to enter foods that you want to avoid, help manage a condition or help you reach a health goal. Once you have entered your preferences, goals and/or health conditions in, you can do food searches and presto you immediately start seeing them in your search results. For example, let s say that my child was told by her allergist to exclude ALL top 8 food allergens out of her child s diet Yikes! No milk, wheat, eggs, soy, nuts, tree nuts, fish and shellfish. What the heck is left? Well, let s see. Here, I ve put all those restrictions in and now I want to see what bread I can give my child. I go to the search screen and enter bread. Here is what comes up:</p><p><br /><img src="../files/uploads/bread-search-ShopWell.PNG" alt="" width="1242" height="2208" /></p><p><em>Source: from Shopwell.com</em> </p><p>This list is quite long, but of course the screenshot just shows the top of the list. You can scroll down to see all the choices.</p><p>If you are curious if the bread you have in your pantry fits the plan? No problem. Go the scanner in the app and can the bar code. This is what you get:</p><p><img src="../files/uploads/scan-result-shopwell.PNG" alt="" width="1242" height="2208" /><br /><em>Source: from Shopwell.com</em></p><p>OK, now plug in crackers or cereal or even granola bars to get some acceptable foods at the store you can choose from. Now the challenge is to find something your child will eat as an alternative. That's where it is so individual for each child or person. But this app really helps provide acceptable choices. As you know, it's not the whole foods that are tough to navigate it s the shelf-stable foods. ShopWell even has a feature in your profile where you can set it to avoid suggestions that may have added sugar, high fructose corn syrup, preservatives or color additives. Meet with a registered dietitian nutritionist (RDN) to get a good recommendation on what eliminations are right for you and your health need. Do know that the more you restrict from the diet, the higher risk there is to develop a nutrient shortfall so do so with professional help.</p><p><strong>Food Suggestions for IBS, Diabetes, High Cholesterol Other Health Conditions</strong><br /> Don t have time to read labels? This app really helps zone in on better products that improve and optimize your health with their rating system. Plug in your goals in your profile and let the app do the work. You can do the same kind of searches as we did with the allergies above, or scan a product in the store to get the rating system. ShopWell s rating system is broken down into a number rating that ranges from 0-100 with 100 being the best score.</p><p><img src="../files/uploads/quality-rating-shopwell.png" alt="" width="1454" height="313" /><em>Source: from Shopwell.com (<a href="../files/uploads/quality-rating-shopwell.png" target="_blank">click here to enlarge</a>)</em></p><p><strong>Advanced Features</strong><br /> Admittedly, I have not played around with the receipt scanner yet. It is supposed to help higher scoring alternatives to the products that you have purchased. There is also a new feature called missions where you can earn cash via Tango card credits with every completed mission. Make sure your send missions selection is enabled in your settings. Other features include an Ask the RD section where you can see various chats with consumer suggestions; and a community section where you can connect with other users. These seem to be great features, but the ones we ve found to be the most helpful are the product searches and scans.</p><p>What I love about our blog is that when we feature a product, service or brand, we do it because we believe it helps improve health. We are not compensated for our recommendations here. In this case in particular, ShopWell and Lemond Nutrition share the same goal to empower people to make better decisions about food. That is very similar to our <a href="../about-us/" target="_blank">company's mission statement</a>. A special thanks to ShopWell for providing such a phenomenal and reliable app that has helped hundreds of families maintain proper health. It is our hope that someone feels more empowered with their food decisions by the information in this post.</p><p>Do you have a great resource for managing health conditions? Let us know and we may add it to our resource list! </p> are-we-more-than-numbers http://lemondnutrition.com/blog/are-we-more-than-numbers.html http://lemondnutrition.com/blog/are-we-more-than-numbers.html <p align="center"> </p><p>Brace yourself guys, this is going to be a long one. If you have ever struggled with valuing yourself based on appearance or a number on the scale I encourage you to finish it until the end.</p><p>Recently one of our dietitians posted an image that summarizes what a dietitian is thinking during an appointment with a client/patient. The image that was posted and the message that was attached about a dietitian being focused on the WHOLE you has really resonated with me. I would be lying if I said I have never stepped on the scale and thought that the number that was revealed had some reflection as to what my value as a person is. When I was younger, I would say that this thought process was what led me to a very insecure place. I think we can all agree that insecurity is not a redeeming quality that one would seek to have. That thought process, along with seeing many clients day in and day out be bound to a number is what leads me to the primary goal of this blog--- to help the reader answer the question of are we more than numbers ?</p><p><img src="../files/uploads/number.jpg" alt="" width="6896" height="4602" /></p><p>Knowing that I am not alone in the numbers battle, I decided to seek out feedback from multiple people to get their take on the question. Below is a list of the answers that I received from people of various backgrounds.</p><p><em>Participant #1</em></p><p>Gosh this is a difficult one for me. I'd have to say yes and that it still does. I have never overcome it. In high school, just to get on the drill team, the "NUMBER" was 119. I had to be at 119 pounds in order to even try out. I had weigh-in every Friday morning and if I had budged more than 1 pound over, I couldn't perform that night. That went on for four years straight When I married my first husband and got pregnant with our first son, I was put in the hospital for close to six months and gained up to 150 pounds, making me 295 pounds when I got out of the hospital - as I was not allowed to get up out of the bed with the exception to go to the bathroom. I had to eat the prescribed food they gave me at the hospital. I have never shed that weight and that baby boy is 35 today. I was told I was a disappointment and an embarrassment to be around because I was so fat . I think that numbers are a mind game. Look at the clothing industry. They will "adjust" the sizes for plus-sized women to make them feel better. I know this because I worked in the retail industry for over 25 years for a major department store at their home office and was in several of those marketing meetings that made those decisions. I AM A NUMBER. I am 56 years old. I am 5 foot 4 inches. I have _____% of BMI. I am 267 pounds. I wear 22-24 clothes. To me, weight loss is also a numbers game: 99% mental and 1% physical. <em>My question is how to really become ME and not a number? </em>Concentrate on who I am, where I want to be, what I want to accomplish. I think you've got to do this for you. It is for you. It isn't about anyone else and you are the only one that can do this for yourself. You are the only one who can stifle the negative tapes that play in your mind when they pop up from time to time, making it easy to just quit. </p><p><em>Participant #2</em></p><p>I am fortunate that I am not tied to a number on the scale, but I purposely avoid weighing myself to protect my mind. I m not afraid to get on the scale, but avoid doing it at any frequency.</p><p><em>Participant #3</em></p><p>Yes, I have valued myself when I step on a scale and see the number hasn t changed. I felt that I was too lazy. That s why I didn t lose weight or I wasn t trying hard enough and failed. It took a while to realize the number was just a number. I felt that way when I was doing boot camp 3-4 times a week, running, watching my eating, and even competed in the hardest physical competition I have ever gone through. And the number stayed the same. Yes, my body was more muscle but not at all what I thought I should look like in my head. That s when weighing myself started putting value to the number. It discouraged me. I stopped working out and the number was the same. My body looked different. I had to stop and think to myself. My number hasn t changed in 6 years. I should be proud of that. I completed things I never thought I could and should be proud of that. And I am in better shape that I was in high school so I got my health! And I was competing with 20 year old s at the same level and should be proud of the fact I took the challenge! That mindset changed me!</p><p><em>Participant #4</em></p><p>There have been very few times in my life I have gotten on a scale. I don t want to be tied to a number because I am more than that. If my diet is balanced, I m active, and my clothes fit I was just fine! However, after my first kid I felt this sense of self-imposed pressure to be back to my pre-baby weight, or less pretty quickly. I would weigh myself frequently and process how long it would/should take. My body was different after a baby (obviously!). That s when I realized that weight, body image, and self-acceptance is a slippery slope! I was quickly able to grab a hold of those thoughts and stop being so hard on my body. The second time around-there were no worries. My strong body carried and gave birth to a child. Completely amazing! The scale does nothing more than give a number. It is not a measure of health in any form.</p><p><em>Participant #5</em></p><p>I have definitely felt like the number on the scale has defined me as a person. For several years I used to believe that you had to be a certain number to be considered attractive or to be considered healthy. It wasn t until this past year that I found out that isn t always the truth. I changed my diet and started working out and feeling better. The inches were coming off and my BMI was dropping but I had only lost a handful of pounds. That s when I realized that my health and happiness wasn t about the number, but about how I looked and felt and the other positive results I was getting.</p><p><em>Participant #6</em></p><p>Yes. When my weight is up I feel guilt because I have let myself go or not tried as hard, or like I disrespected myself because of my inattentiveness to my body. <em>I overcome that by honoring my body where it is TODAY, not yesterday or tomorrow.</em> I do this by being grateful that my body does do everything I ask. I can walk, I can run (if I had to get away from sharks or tigers lol, b/c honestly NOT running for any other reason), and I can stretch. I tell myself: I am so grateful for my healthy body. My body is amazing. My body allowed for conception and delivery of 4 perfect human beings! My body will grow big and fat with over feeding and inactivity, but it will also toughen and tighten with discipline, attention, and training. </p><p><em>Participant #7</em></p><p>There are thousands of reasons to lose weight but for me, none of them was ever strong enough to sustain a diet. For years I knew I was overweight, but it wasn t until I started having health problems that reality finally set in. All of the sudden the number on the scales gave dimension to just how far I had let myself go. I can distinctly remember weighing early in the morning before my wife woke up, just so she would not see my weight. Even then, I stood with my legs pressed together, just in case she walked up behind me, so she could not see the number. My Doctor recommended that I see a dietitian or face weight loss surgery. Dietitian or Surgery, well that s an easy choice! I met with Lauren, and one of the first things she told me was that we were not going on a diet, we are simply going to modify how we eat the foods we like and make healthy choices. As we worked together the idea of dieting was replaced by concepts of healthy eating habits. The biggest ah-ha moment was when I finally came to the realization that if I changed my habits for my health, then all of those other reasons for wanting to lose weight would happen naturally; the scales then simply became a tool to track my progress and not an indictment of failure.</p><p><em>Participant #8</em></p><p>Interesting question! I m not sure if I would say I felt the number on the scale was related to my value as a person but it definitely has affected me. I feel better when I am at a weight where I look good and my clothes fit well and feel comfortable. That, in turn, helps me feel more confident in myself and influences how I approach my work and personal life. The only time I have been truly overweight (outside appropriate BMI range) was as a child. I was put on a diet by my pediatrician when I was in fifth grade and lost 16 pounds. I think that may have stemmed a continuing weight gain that could have ended up with my becoming significantly overweight. It did not keep me slim though. I probably carried around 10 - 15 pounds more than my ideal weight (but not out of BMI range) through my freshman year in college. I lost weight that summer when I started having acne and the dermatologist told me to lay off chocolate, pizza and fried food. (now I m really dating myself as that not the treatment for acne today!) Just doing that, I lost weight but about 15 lbs. creeped back on over the next year, which I lost over the summer by cutting calories intentionally. This pattern continued my entire adult life: 20 lbs. up, then I d say I ve got to get this in check and lose it. Then over ~5 years, it would creep back on and I d lose it again! </p><p>Back to the scale. I would weigh every day while I was losing and after I d reached my goal. If I gained a pound, I d tell myself that I d take it off but I wouldn t. A few months later I would be another pound heavier with the same pledge and the same result. After a year, it would be 4 - 5 pounds more and then I would quit weighing. After 4 - 5 years, I d finally get on the scale and I d be 20 lbs. heavier and then I d get serious and take it off. Finally, in 2009, I started using the LoseIt! app on my phone. I was already walking 2 miles a day and working out at Curves 2 - 3 days a week. I successfully lost weight down to my goal within 4 months. By tracking my intake and exercise with the app, I have been able to keep the weight off for 8 years, longer than I d ever done before in my life. And I weigh almost every day. That may not work for some people but it works for me.</p><p><em>Participant # 9</em></p><p>I never really put much stock in my weight. I weighed around 165 most of my life until I torn my meniscus while in the army and they refused to fix it for 2 years. 2 years of no running gifted me another 20 pounds. There I stated at 185 for several years. I got out of the army in 2011 and started my current job. After being in the army for 6 years and exercising when others told me too, I decided that was done. I told myself I was never going to exercise again. Rebelling at such a stupid cause was not my finest decision, but I never claimed to be burdened with an abundance of intellect. So I didn't exercise for a good while. Then, in 2013 I believe it was, I stepped on the scale and for the first time actually felt like I didn't care for what I saw. I had gotten up to 217. That's when I saw my buddy had done a Spartan race or some mud run like event. I started to ask him about it and he said it was a blast. I decided I was going to do a Warrior Dash obstacle mud run to prove to myself I could. I asked my buddy to help me with a workout plan and diet and what not. 6 months of 100 burpees a day and running and better dieting, I not only was able to complete the warrior dash, but also had an absolute addiction to those kick-butt obstacle course runs. Got myself back down to a comfortable 190 and to me, as long I mostly keep it in the 190s I am happy with where I stand on the weight area. So, I guess I do tie my weight to how I feel. One thing is for sure, I absolutely could not have done it without my buddy. I felt ever so slightly less than when I was more than expected at the seriously increased weight, but mostly just felt the winds of change.</p><p><em>My Reflection</em></p><p>While I would not currently say that my weight is a reflection of who I am by any means I can tell you that it took longer to learn that it was just a number than I would like to admit. When I have those moments of doubt or insecurity creep in, I am now able to quickly remind myself that everyone is different. Health and the road to achieving good health looks different for everyone. Why do you think there are so many fad diets on the market? There is not a one-size-fits all plan or a specific number that is going to keep me content. It will only be through accepting and reminding myself that at the end of the day the number on the scale does not reflect my personality, my faith or my value in any way.</p><p>If you made it to the end of this blog I hope you take a moment to reflect on your own answer. Doing so may stir up some emotions, but I think that is the beauty of this---it gave people a voice to help others by just being themselves --- right where they are at (numbers and all). It is my hope that by reading this you have been inspired to dig deep and possibly have a new focus the WHOLE you. I have a feeling this post may resonate in some of you, as well.</p><p>To those of you who participated--- your answers gave me a new perspective and I have no doubt that it will reach others, as well. Thank you for your honesty and vulnerability.</p><p> </p><p> </p> marketing-tricks-on-food-labels http://lemondnutrition.com/blog/marketing-tricks-on-food-labels.html http://lemondnutrition.com/blog/marketing-tricks-on-food-labels.html <p><img src="../files/uploads/Nutritionfacts.png" alt="" width="600" height="450" /></p><p>This week I have been thinking over and over, What topic should I write about in our blog? and then the topic literally presented itself. A couple of days ago my best friend/next door neighbor, asked if I was interested in having dinner with her. She made some extra portions and didn t want them to go to waste. Well it didn t take me long to say yes, a few seconds later I was knocking on her door and enjoying a delicious meal with great company! While I was eating with her, she reached for a bag of chips and asked, Can I get your opinion on these chips I just bought at the health food store, tell me what you think about them ? </p><p>I glanced at the front of the bag, it was a brand of chips I was not familiar with, and started analyzing like any other dietitian would do. I looked at the words they placed so big on the front of the packaging Organic , Gluten Free , Corn Free , Vegetable Chips . I thought to myself, these shouldn t be too bad, it had a lot of healthy claims on the front. </p><p>Then, I turned the bag over, looked at the nutrition facts label, and I was shocked with how many calories 10 chips contained had AND from those calories, how many came from fat. After figuring out the math, I asked my friend, Did you know almost half the calories from these chips are from fat!?! She had no idea!! My friend was a victim of successful nutrition marketing!</p><p>I started to dig into some research journals to determine what facts were out there on nutrition marketing. <br /> I came across a great journal that discussed how nutrition marketing can present itself, to the average consumer, and just what the truth is about these marketing strategies. I quickly pinpointed some of the things the article shared below.</p><ul><li>56,000 food labels were reviewed at 4 local grocery stores in North Dakota. From those 56,000 labels, 49% (27,440) of them had some type of nutrition marketing on the label (i.e. nutrient content claims , statement of facts )</li><li>From the 27,440 labels that had nutrition marketing, 13,171 were high in saturated fat, sodium, and/or sugar.</li><li>From the 27,440 labels that had nutrition marketing, 19,482 were marketed to children. From those 11,494 were high in saturated fat, sodium, and/or sugar.</li><li>Most common used nutrition marketing statements were good source of calcium , reduced/low/fat free , and food company s health symbol .</li></ul><p>Colby S, Jonson L. <strong>Nutrition Marketing on Foods Labels</strong>. <em>Journal of Nutr Edu and Behavior</em>. 2010;42(2):92-98</p><p> </p><p>So, let s take a second and go back to the vegetable chips my friend purchased. Let s analyze the food nutrition facts label a little more. I decided to grab a bag of a very well-known brand of chips that most kids and adults eat at birthday parties or BBQ s. I concluded my findings below. Check out how similar the labels look. On the left is the well-known brand of chips and on the right is the health food vegetable chips. </p><p> <img src="../files/uploads/nutritionlabelscompared.png" alt="" width="1280" height="720" /></p><p>To my surprise, there was no difference in: calories/serving of 10-11 chips, calories from fat (both were ~46% of calories from fat), total carbohydrates, and the amount of protein. The only difference between the nutrition facts label were the saturated fat, with the well-known brand being just 0.5 gm more in saturated fat compared to the organic vegetable chips, and the amount of sodium (which the well-known brand of chips had 65% more sodium than vegetable chips). In addition, the organic vegetable chips had more vitamins/minerals (A, C, and Calcium) compared to the well-known brand and contained real vegetable ingredients instead of processed ingredients found within the well-known brand.</p><p>PLEASE NOTE: This information is not to steer you away from choosing healthier food options, I can go on and on (literally another Blog I can write), on why it is best to choose more natural food products. However, this blog is just to educate you on how nutrition marketing can be tricky, and challenging, when it comes to deciding on which product to purchase that meet your personal dietary needs. </p><p>Below are some phrases that you may see on some packaging labels, along with guidelines for that nutrition marketing claim.</p><ul><li><strong>Low calorie:</strong> 40 calories or less per serving</li><li><strong>Low cholesterol:</strong> 20 milligrams or less and 2 grams or less of saturated fat per serving</li><li><strong>Reduced:</strong> At least 25 percent less of the specified nutrient or calories than the usual product</li><li><strong>Good source of:</strong> Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving</li><li><strong>Calorie free:</strong> Less than five calories per serving</li><li><strong>Fat free/sugar free:</strong> Less than gram of fat or sugar per serving</li><li><strong>Low sodium:</strong> 140 milligrams or less of sodium per serving</li><li><strong>High in:</strong> Provides 20 percent or more of the Daily Value of a specified nutrient per serving</li></ul><p><strong> Natural Claim </strong><br /> Currently, no formal definition for the use of "natural" on food labels has been issued by the U.S. Food and Drug Administration or U.S. Department of Agriculture. FDA has not developed a definition for use of the term natural or its derivatives. USDA allows the use of the term "natural" to be used in meat and poultry labeling on products that contain no artificial ingredients or added color.</p><p><strong>"Whole" Claim<br /> </strong>By most definitions, whole foods include fresh produce, dairy, whole grains, meat and fish; meaning any food that appears in its most pure form with minimal processing.</p><p><span><strong>"Organic"</strong> <br /></span> <span>As defined by the USDA, organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic plant foods are produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.</span><strong></strong></p><p>There are three levels of organic claims for food:</p><ul><li><em>100-Percent Organic: </em>Products that are completely organic or made of only organic ingredients qualify for this claim and a USDA?Organic seal.</li><li><em>Organic: </em>Products in which at least 95 percent of its ingredients are organic qualify for this claim and a USDA?Organic seal.</li><li><em>Made with Organic Ingredients</em>: These are food products in which at least 70 percent of ingredients are certified organic. The USDA organic seal cannot be used but "made with organic ingredients" may appear on its packaging.<br /><br /><br /></li></ul><p>If you would like to read more about how to understand a nutrition facts label, here is a great link to check out.</p><p><a href="http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel"><span>http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel</span></a></p><p><span><span><br /></span></span> <em><strong>Need more help?</strong></em> One of our dietitians here would <em>love</em> to sit down with you and your family to educate more on food labels, healthy eating, and/or any nutrition and exercise goal you would like to achieve. Give us a call at 972-422-9180 to schedule a time to meet up soon!</p> baby-on-board-tackling-the-introduction-of-solid-foods-with-your-infant http://lemondnutrition.com/blog/baby-on-board-tackling-the-introduction-of-solid-foods-with-your-infant.html http://lemondnutrition.com/blog/baby-on-board-tackling-the-introduction-of-solid-foods-with-your-infant.html <p>If you are a parent, by now you have realized that children do not come with user manuals. Each new life stage, really each new day (or minute!), brings excitement, challenges and things we want to achieve as parents. We always want to do what is best for our families. My youngest son is 8 months old. This stage is full of changes. We have been in the transition from solely breastfed to the exciting world of foods. This transition is fun, but it can also feel a little overwhelming on what foods to try, how fast to advance them in food stages, how to plan meals, etc.</p><p>There are two things that sparked my motivation recently to write this post. First was the release of the <a href="https://www.nytimes.com/2017/05/22/well/family/pediatricians-say-no-fruit-juice-in-childs-first-year.html?emc=edit_tnt_20170522 nlid=68423702 tntemail0=y _r=0" target="_blank">new guidelines</a> regarding juice for infants from the American Academy of Pediatrics. They advised no fruit juice during the first full year of a child s life. One of our Lemond dietitians shared it on our Facebook page and I shared it on my personal page. On both platforms, there was quite a bit of discussion that occurred. Some were surprised but some thought it was a long time coming. The second motivator is the plethora of friends I have in this same life stage of navigating the introduction of foods for their growing infant. As I said earlier, there is a sense of excitement but also slightly overwhelming. If I can offer help or ideas from a dietitian s perspective, I am more than happy to do so!</p><h4>**Please note that these suggestions are based on full-term infants with appropriate development and low nutritional risk. **</h4><p><img src="../files/uploads/babies-fruit.jpg" alt="" /></p><h2> 1. Show Me A Sign </h2><p>It is strongly recommended that infants are solely breast or formula fed for the first 4-6 months of their lives. Waiting until closer to 6 months to offer solid foods is ideal. Watch for signs from your infant that they may be ready to start complimentary foods. Is your baby holding their head up strongly by themselves? Able to sit up with some/minimal support? Noticing others around them that are eating? Swallowing safely?</p><p>Personal note: My first son took to foods and textures right away. He seemed to enjoy everything right from the start. With my youngest, we started foods right at 6 months. He had no interest. I would sit him in his chair and work to spoon feed him rice cereal, oatmeal, bananas, carrots, etc. and he would spit it all right back out, turning his head away. This of course was slightly discouraging for me, but we persisted *slowly*. Every other day I would try 1-2 spoonfuls of food. It took us a little over a month before he began warming up and accepting a variety of foods and textures. All babies will develop and show signs of readiness at different times. Don t compare your child s readiness with your friend s baby. They will catch on in their own time.</p><h2> 2. Be Adventurous </h2><p>Parents usually catch on that their child is ready to try solids. The hard part seems to come when deciding WHAT to feed their growing babe and at what point to advance them in their food repertoire. Most start with a rice cereal or oatmeal mixed with formula or breastmilk. A close second is single veggies and fruits. Avoiding mixing foods early on allows you to make sure your child is tolerating a variety of foods. If no adverse reactions are noted, it is most likely fine to become more adventurous with foods. It is important to remember to offer a variety of healthful foods. It can take infants 10-15 times to accept a new food or texture. Don t give up.</p><p>For convenience, there are so many baby food cup and pouch options available with quite the variety and nutrients packed inside. One that we occasionally take on the go with us has strawberry, kale, banana, oat, amaranth and yogurt. Although convenient, I encourage you to bring your baby into your daily eating routine. What are you serving that your baby can eat? Sweet potatoes, finely chopped beef in tomato sauce, soft bread/toast, beans, cheese, noodles, avocado, yogurt, eggs, bananas, soft/cooked green beans or carrots are all examples of foods that you can try.</p><p>Giving your child foods that you have cooked or prepared at home can offer new flavors and textures that they may miss out on in store bought foods. And it can be more budget friendly! Bringing your child into your families eating routine also exposes them to the social aspect of eating, security of family meals, and regulated eating schedules.</p><p>*While on this topic, please note that I am not saying store-bought baby foods are bad options. They can be lifesavers when determining foods your baby will accept, ideas for foods to try, convenient for eating on the go or in a time-crunch, etc. I am simply encouraging you to be adventurous in the foods, textures and flavors you provide!*</p><h2> 3. Accept the Mess!</h2><p>If you have been around kids during meal time, you know that it is not always the cleanest setting. When you think about an 8-month-old at meal time, it can be messier than you ever thought possible! There will be many times throughout the day that parents or caregivers need to assist feeding the child due to setting, time, etc. At least one time a day (more if possible), let your child work to feed themselves using their fingers or kid-friendly utensils. These are crucial skills that will be with them for a lifetime. Allow them to have the independence of selecting from the foods you have provided, regulate eating speed and determining when they are satisfied. </p><p> </p><h2> 4. Things to Know </h2><p>Worried about food allergies? Nervous about introducing foods that tend to be highly allergenic foods? Listen up! There used to be recommendations to avoid some of these foods for the first 1-2 years of a child s life. The <a href="https://www.niaid.nih.gov/sites/default/files/peanut-allergy-prevention-guidelines-parent-summary.pdf" target="_blank">latest research from The National Institute of Allergy and Infectious Diseases</a> recommends introducing peanut-containing foods as early as 4-6 months to help prevent peanut allergy. (Of course, monitor size and texture to prevent any choking risks.) The same is true for foods like eggs and fish. Extended delay in introducing these foods does not appear to help with preventing allergies according to the most recent research. See more <a href="http://www.aaaai.org/aaaai/media/medialibrary/pdf%20documents/libraries/preventing-allergies-15.pdf" target="_blank">here.</a><br />**If you suspect any type of adverse reaction or allergen to foods, immediately discontinue offering that food and contact your pediatrician immediately.**</p><ul><li>As mentioned earlier- the latest recs state that fruit juice should not be offered to infants in the first year of life. Breastmilk and/or formula remain the primary source of fluids for babies, however, water can be offered in a cup or sippy cup in small, sip-like quantities at snack or meal time.</li></ul><ul><li>Cow s milk should not be offered during the first year of life. After the age of 1, whole cow s milk is a nutritious option for your growing babe.</li></ul><ul><li>After the age of 1, bottles should be eliminated from use. It is a good idea to begin offering cups, cups with straws, or sippy cups to babies (less than 1 year old) as they begin to progress in their food journey rather than taking bottles away all at once.<br /><br /></li><li>Structure. Working to schedule even babies with certain feeding times rather than letting meals and snacking be a free for all will not only make your life easier, but will set them up for success and balanced eating as they age. Constant snacking may limit needed calories and nutrients in smaller children, as well as minimizing their hunger and satiety cues. Around 9-11 months, babies may mimic a 3 meal and 2-3 snack per day schedule.</li></ul><p>The feeding behaviors and ideas a baby develops towards food at 6-7 months old helps build the foundation for what their relationship with food and eating will be like as they age. By working to expose them to a variety of flavors and textures daily, as well as a wide range of fruits and vegetables helps make that foundation strong and nourishing! Be adventurous, don t be too hard on yourself and enjoy the journey!!</p><p> </p><h2>**Questions or concerns about feeding your infant or toddler? We CAN and would LOVE to help! Visit <a href="../" target="_blank">Lemondnutrition.com</a> or give us a call at 972-422-9180.**</h2> motivate-yourself-to-exercise-that-critical-ingredient http://lemondnutrition.com/blog/motivate-yourself-to-exercise-that-critical-ingredient.html http://lemondnutrition.com/blog/motivate-yourself-to-exercise-that-critical-ingredient.html <p><img title="Angela Lemond's Fitness Adventures" src="../files/uploads/Angela-fitness.jpg" alt="Angela Lemond's Fitness Adventures" width="1919" height="1253" /></p><p> </p><p>I'm coming off an insanely arduous work/life schedule juggling my professional leadership positions, my own kid's athletics, media demands, company growth changes and patient schedule. Last week, I confessed on social media in a random video that I hadn't worked out for over 3 months. If anyone knows me, that is a very uncharacteristic thing for me to do! All my life I've loved all kinds of fitness - especially outdoor adventuring. But recently, I got into a funk that I hadn't been in before and I didn't know why.</p><div><iframe src="https://www.youtube.com/embed/Feia_hNslMA?ecver=2" frameborder="0" width="480" height="360"></iframe></div><p>Now that I've come on the other side of it, I think deep down I was making sure my reason for working out was a good one. I didn't want it to be tied to fears - such as fears of gaining weight like so many people. I'm seeing more and more people with various eating and exerise disorders that feel like their in prison over health rituals due to irrational fears. It really gets you to think about yourself and your own motivations for why we do what we do. Whether I knew it or not, I may have also been testing myself in a way.</p><p>What did I learn? I did notice that I was hungry less, and I actually lost weight. If I had to guess, it was muscle. After the first month, I did notice muscle atrophy and at 45 years old, you know this doesn't help the age-related muscle loss (sarcopenia) I am already experiencing! This lack of appetite did help in that I didn't need to stop what I was doing to have as many snacks - in fact, I found that I typically ate 3 meals and no snacks when I wasn't working out. In the season that I was in, that actually helped my productivity in that regard. But, the lack of exercise challenged my stress levels, quality sleep and overall energy levels the most. I was reminded in a <em>big</em> way how working out really helped me have the energy it took to live the life I am fortunate to live. My husband, Jeff, has definitely noticed my lack of speed getting up in the mornings (thanks for the grace, Babe!). Now that I've gotten back to running, I have noticed a severe decrease in my cardiorespiratory fitness. Before, I was able to run 5 miles without any problems. Now? I can only run one mile before having to walk for a bit. I'll get back to it, but this is tied directly into my energy levels the rest of the day when my (or your) heart is out of shape. It's crazy how relatively fast this occurs when you think about it - under 4 months.</p><p>Enough about me.</p><p>What is your motivation to exercise? Or better yet, are you lacking motivation for exercise?</p><p><strong>Lacking Motivation</strong> <br />Like I said in my video, we already have too many things in our lives that we have to do. Who needs <em>one</em> more thing? This seems to be at the core of why some cannot seem to get on a regular activity schedule. Some parents messaged me saying that they feel selfish for taking time to work out when there are so many other things that need to get done. But in all my 13+ years of counseling in wellness, I get complaints of these things from my adult clients. They have:</p><p>- A lack of energy</p><p>- Problems sleeping - falling asleep, staying asleep or waking up too early</p><p>- Digestive problems: constipation, diarrhea, bloating, etc.</p><p>- Overwhelming stress</p><p>- Difficulty juggling all of life s demands</p><p>- Abnormal labs like glucose, cholesterol and even fatty liver</p><p>- A bad temper with their kids or loved ones</p><p>- Depression and/or anxiety</p><p>What my clients don't realize is that the <em>very</em> things they want relief from are the very things that will be helped if they are making a point to be more active. Friends, let's not wait to have energy dropped in our laps before we decide to get to a workout class, go for a walk with our dog or join your friend for their fundraiser 5k. We need to do it regardless of how we <em>feel.</em> (Unless you are ill, of course)</p><p>The difference between the people that get their workouts in and those that don't really comes down to motivation. Don't decide to workout because you have to do it; do it because you WANT to. Do it so it helps you live the life you want to live - healthy, energized and ready to take on the world. The other big thing I lost in my hiatus from working out is my creativity. When I ran, I would get all kinds of ideas of how to do things in my personal and professional life. Exercise literally gets the energy flowing, the blood circulating to those far-reaching vessels and get you thinking in new, interesting ways.</p><p><strong>Challenge:</strong> If you suffer from 2 or more things listed in the bulleted area above, I want to challenge you. Will you do this with me? </p><p><strong>Step One:</strong> Make sure your doctor says you are cleared to start an exercise regimen first. One thing I deal with is low iron levels - it's something that runs in my mom's side of the family with the women. If you feel chronically tired, make sure you get a good physical workup to make sure there are no underlying health issues.<br /> <br /><strong>Step Two</strong>: Decide that you will do something active at least 3 days per week for at least 30 minutes to start. Choose something that you enjoy and something that works well with your current fitness level and health history. Tell a trusted friend or family member what days you plan to do it and what time of day. Be very specific, make your goals measureable and be realistic. Make sure you tell someone that will follow-up to make sure you follow through! Write it down and put it somewhere visually to remind you of your committment. Do this for 3 weeks.<br /><br /><strong>Step Three:</strong> Add a day of activity to equal 4 days per week. By now, you really should be feeling some relief from your issues. Sleep is getting deeper, stress level seems to be more manageable? It's no coincidence! We were made to move, and this American lifestyle has a tendency to work against. Nowadays, we must be purposeful in getting more activity so our bodies work the way they were meant.<br /><br /><strong>Step Four:</strong> Keep it up to where you are getting at least 10,000 steps (or the equivalent, biking and swimming are often not able to be tracked in steps) in physical activity each and every day.</p><p><em>Need more help?</em> One of our dietitians here would <em>love</em> to sit down to make very reasonable food, nutrition and exercise goals for you that you can accomplish to maximize a life well lived. Give us a call at 972-422-9180 as insurance covers most visits. If you do not live in the Dallas area, you can find a registered dietitian nutritionist (RDN) in your area by going to <a href="http://www.eatright.org/find-an-expert" target="_blank">http://www.eatright.org/find-an-expert</a>.</p><p>I'd love to hear from you! What is your motivation to exercise? That critical reason is the WHY of doing it. If you are taking me up on the challenge, I want to know so I can encourage you. Let's do this together - for the right reasons. </p> at-your-fingertips http://lemondnutrition.com/blog/at-your-fingertips.html http://lemondnutrition.com/blog/at-your-fingertips.html <p>Changing the way you think about food can be as simple as changing the way you look at the *packaging* of everyday foods you might have in your pantry. Yes, the *packaging, * not the label or other health claims you might see. On a daily basis, I hear: Just tell me what to eat, just tell me what to do. However, I often guide people that sometimes it is not necessarily WHAT you are eating, but HOW you are eating a food item. What are you eating WITH that food item for lunch? HOW MUCH are you eating? WHEN are you eating? Are you eating breakfast? Are you eating 3-meals per day? What are you drinking during the day? WHY are you eating? etc. With a few simple changes in your food choices and eating habits, meal prep and knowing what to eat can be much easier. </p><p>Yes, these changes do take a little time, thought, and planning on the front end. Yes, these do take a little practice before they become habit. But, if you implement these small practices, huge steps can be taken towards eating healthier in your everyday life.</p><ul><li>As simple or elementary as it might seem, balance your plate using the MyPlate pattern For a meal, choose at least 3-groups to balance your plate and complete your meal. Another way of looking at it is to make at least your plate fruits and veggies.</li></ul><ul><li>Always eat carbohydrate foods with protein. This not only maximizes the nutrition you are receiving from a snack, but it satisfies your appetite longer. For example, if you are eating popcorn, pair it with some peanuts (or other snack nut). If you are eating fruit, pair it with a nut-butter of your choice, yogurt, cheese, or cottage cheese.</li></ul><ul><li>Always fuel your body for the work or activities you are getting ready to do eating regularly and consistently throughout the day. Do not skip meals. Do not go LONG periods of time without eating. There is truth and science behind the need to eat at least three-square meals everyday. </li></ul><ul><li>Knowing HOW to make food choices, HOW to incorporate everyday food items into your everyday lifestyle simplifies eating healthy for a lifetime much, much easier. Knowing HOW to do these things is really at your fingertips </li></ul><p>Just look at the product packaging of foods that you already have in your pantry for ideas and new flavors. Most food products have meal ideas and serving suggestions on the packaging. Take foods that you already consume or use regularly and prepare them differently prepare them with at least 3-food groups as outlined by MyPlate. From my own experience, I have found that the recipes and meal suggestions on product packaging are QUICK and EASY. </p><p><strong>Below</strong> is a link to a simple e-book that I put together from just opening my own pantry with common items that are always available in my household. At the end of this little e-book, I also included a couple of websites that I routinely look at for additional ideas and needs. These are at your fingertips, easy and quick all you have to do is look! Enjoy looking at your foods and packaging differently the options are limitless! Healthy food choices can be made no matter where you are at, or what your everyday life is like. </p><p><a href="https://web.booxie.com/#/92511f0437614e37a3b5fbc1da5720c9" target="_blank">CLICK HERE!</a></p> dietitians-weigh-in http://lemondnutrition.com/blog/dietitians-weigh-in.html http://lemondnutrition.com/blog/dietitians-weigh-in.html <p>Scrolling through Facebook we come across a multitude of messages. Let s face it, we can find something to fit almost every mood and personality within a one minute scroll (but who really limits to one minute scrolls?!). Over time I have learned to be more mindful of the things that I choose to post on social media and I hope after reading this blog, you will challenge yourself to filter the messages that you are sending, as well.</p><p>This blog is a little different than the blogs that Lemond Nutrition typically posts, but I would say that it is a topic that we are all very passionate about. I decided to survey our dietitians to get their thoughts on this meme. Below you will find four different perspectives that provide the reader with something to ponder.</p><p> <a href="https://www.facebook.com/JakeBoysVideos/videos/vb.412975565538155/826087410893633/?type=2 theater" target="_blank"><img src="../files/uploads/dietingpic.png" alt="" /></a></p><p><em>(click picture to get full the full effect gif)</em></p><p><em>Angela Lemond: </em></p><p>People laugh at things they can relate to, and this meme has gone viral because of this fact. Buzzfeed Community shared it and made it a joke (their comment: "LMAO"), but for people that work with individuals on nutrition, this is no laughing matter. Sadly, confidence continues to wane with food. These days, there is so much conflicting food and nutrition information on the Internet that even if someone wants to eat right, they don't know what that looks like. Additionally, our Instagram / selfie world demands aesthetic perfection at all costs, which can promote yo-yo dieting. People go from from unrealistic dieting practices (over restricting) to binge eating (revolt on restrictions). My role as a food therapist is to make people <em>more</em> confident around food, so these memes are not jokes to me at all. This struggle often wreaks havoc on some people's lives and can cause real sadness in one's unsolved dilemma.</p><p><em>Emily Dudensing:</em></p><p>Initially when you see this meme, it can be funny / relatable / lighthearted. However, as a dietitian, working closely with various eating behaviors / disorders, this meme hits a little closer to home. The cycle between body shaming, feeling inadequate, overeating and self control, self adequacy, achieving a healthy WHOLE person can be vicious. I would encourage anyone to be mindful before sharing as food is attached to so many different emotions and struggles, whether good or bad. <em></em></p><p><em>Keri Stoner-Davis:</em><em></em></p><p>My initial thought is I have no words .</p><p>It makes me sad because it demonstrates that apathy is cool, or that "why try" is funny? When it comes to your health and wellness, you *need* and *must* care because that *will* result in successful attempts and efforts.</p><p>Also, it just epitomizes the old saying that "misery loves company." Everyone likes to talk about how things don't work, can't work... but yet a true and honest effort was never really applied in the first place. It makes me sad that people think that not trying is funny. I think we need to put more focus on what we can do and can have versus what we can t and dieting.</p><p><em>My opinion:</em></p><p>To the blind eye, this meme may be humorous and honestly prior to becoming a dietitian I probably would have even considered sharing it. I cannot tell you the stories that I hear or the pain that some of the client s that we see deal with surrounding food. For some, food may be for fuel, to ease pain or even a fearful/scary thing we see the whole spectrum. To use the phrase the struggle is real is an understatement. Food plays such a vital role in our daily lives, but for some it can be surrounded by guilt or even compulsive thoughts. Body shaming and a world driven by sex-appeal makes the struggle with food even more prevalent. For those that do not know what a healthy relationship with food looks like, a meme like this may be the very thing that they feel is their reality. The truth is when someone is so deep in their issues with food or have such a skewed view of their own body, this sort of meme is likely to provoke an emotional response.</p><p>While this is by no means the worst of the worst when it comes to food or body memes it can serve as a reminder. A reminder that when we go to click the share button, we may also want to consider what message we are promoting. I challenge you to be mindful of the posts that you share. I challenge you to encourage others and post things that inspire body acceptance and promote healthy relationships with food. </p> utopia-food-fitness-the-utopia-of-weight-loss http://lemondnutrition.com/blog/utopia-food-fitness-the-utopia-of-weight-loss.html http://lemondnutrition.com/blog/utopia-food-fitness-the-utopia-of-weight-loss.html <p>In my 13+ years of experience as a weight management expert, I have come to learn one important lesson. One size does not fit all when it comes to losing and maintaining a healthy weight. Some may need more psychological care while others just need basic knowledge; while yet another needs to focus more on their intuitive habits when it comes to eating and nourishing their bodies. As a registered dietitian practitioner (RDN) and nutrition practice owner, I care deeply about directing people down the right path that is best for them.</p><p>Enter <a href="http://utopiaff.com" target="_blank">Utopia Food Fitness</a>. One of their co-founders, <a href="http://www.carolireton-jones.com/default.html" target="_blank">Carol Ireton-Jones, PhD, RDN, LD, FACN</a> is a nationally known and highly respected colleague of mine. She along with her co-founders, Scott Kirk Wilder, came up with a science-backed program that incorporates the right amount of calories along with the right amount of fitness to maximize weight loss without the loss of muscle.</p><p><img title="Utopia Food Fitness Plano" src="../files/uploads/Utopia-storefront.jpg" alt="Utopia Food Fitness Plano" width="3469" height="2096" /></p><p>An important element they wanted to have in their program is very flavorful food, so they partnered with Dallas-renown chef, Mike Smith to pull off the impossible. How do you make a perfect combination of calories, protein, carbohydrates and fat that is also amazing in flavor? </p><p>Our staff was invited to the <a href="http://utopiaff.com" target="_blank">Utopia Food Fitness</a> flagship store in Plano, Texas to tour the facility and taste their food. Chef Mike spent some time discussing his secrets in making their food taste so outstanding. (The recipes are highly guarded, but you <em>might</em> be able to get some hints from him one-on-one like we did!). For lunch, I had their turkey bolognese that is slowly simmered with vegetables and a homemade sauce over perfectly al-dente pasta. The rest of our staff made a point of trying all different dishes to see how they all tasted and they were phenomenal. The ones we had were all 300 calories yet they definitely tasted higher than that - and they were supringly <em>very</em> satisfying. We were happy to hear that meal plans were balanced with the right nutrients to avoid shortfalls and it met the sodium guidelines of the USDA Dietary Guidelines for Americans.</p><p><img title="Lemond Nutrition tasting the food at Utopia Food Fitness" src="../files/uploads/Eating-UtopiaFF.jpg" alt="Lemond Nutrition tasting the food at Utopia Food Fitness" /></p><p class="hero-button"><em>Our staff taste-testing the meals. From left: Lauren Morris, Keri Stoner-Davis, Carol Ireton-Jones (co-founder, Utopia Food Fitness) and Ali Barrett.</em></p><p>For a 6-week program, it is $2400. Before going into sticker shock, think about what you actually get for that purchase. It is every single breakfast, lunch and dinner plus 2 snacks for 6 full weeks that is specially designed by their dietitian to get optimal results without making you feel starved or sacrificing muscle loss. [The <a href="https://www.bls.gov/opub/reports/consumer-expenditures/2015/home.htm">US Department of Labor</a> reported our average monthly food costs per person were around $585 in 2015. So chances are, you are spending around $878 per 6 weeks in food anyway.] The UFF program also includes:</p><ul><li>Enrollment fee</li><li>Monthly dues</li><li>Goal setting strategy</li><li>Custom meal planning</li><li>3 one-on-one evaluation sessions</li><li>Setting of your resting metabolic rate (actual measurement of your calorie needs, by indirect calorimetry)</li><li>Guidance by personal trainers</li><li>Use of their state-of-the-art, medical-grade Nautilus equipment 2 days per week (targeted)</li><li>Detailed results reports</li></ul><p>In fact, 2 days per week is all the workouts that are required on their program to maximize a healthy weight loss. Typical results are a drop of 2 sizes in 6 weeks, but some lose more. For people that have more weight to lose, there is a 12-week program. The other benefit of this program is that you really get a sense of portion guidance and meal frequency so it does become transformational and your "new normal." These two are key in keeping your body working right and satisfied throughout the day.</p><p><img title="Workout area at Utopia Food Fitness" src="../files/uploads/workout-area-UtopiaFF.jpg" alt="Workout area at Utopia Food Fitness" width="4032" height="3024" /></p><p>Dr. Ireton-Jones says that most clients love the food so much that they continue buying a lot of their food after they complete the program. For all pre-ordered food Chef Mike makes it fresh (and never frozen) the night before and has it delivered to the participants' preferred club for pick up the next day. At each location, there is always food in a refrigerated case that is marked with the meal name, calorie content and ingredients. Even if you are not on a program, you can come by anytime. <a href="http://utopiaff.com" target="_blank">Utopia Food Fitness</a> is open 7-days per week to purchase meals or snacks at your appropriate calorie level.</p><p>Out of all the all-inclusive programs I've seen in Dallas, this the best backed by science and is nutritionally complete; the food tastes phenomenal and they have tracked over 18,000 people to-date, showing proven results that are carefully constructed with a person's health in mind (they are currently enrolling people in a validation study at UT Southwestern). They are not a fly-by-night business that want the fastest weight loss regardless of what it does to a person's health. The program benefits go beyond the weight loss. It really begins the trajectory of a new way of fit living.</p><p>At Lemond Nutrition, we see this program being right for that person that needs a jumpstart and cannot seem to get that going on their own. We do plan to refer a certain type of client of ours there that need that, and then follow them once they have completed the program to ensure a good maintenance program. People that would not be good candidates for this program would be anyone with a history of an eating disorder (calories are listed on the container), children under 15 years old (anyone 18 years of age would have to be specially evaluated in advance), people that have extra special dietary needs or someone with limited on funds. It is certainly a financial committment, but a great return on investment. The food is great to just pick up for a quick breakfast, lunch and dinner - and all containers are microwavable and portable. </p><p>If you live in the Dallas area, know that there is a <a href="http://utopiaff.com" target="_blank">Utopia Food Fitness</a> currently in Plano, Southlake and North Dallas. More locations may be coming soon! For more information, visit their website at <a href="http://utopiaff.com.">http://utopiaff.com.</a> </p> crock-pot-sweet-potatoes-recipe http://lemondnutrition.com/blog/crock-pot-sweet-potatoes-recipe.html http://lemondnutrition.com/blog/crock-pot-sweet-potatoes-recipe.html <p>Guest Post by Lindsay Hazard, dietetic intern at UT Southwestern</p><p> </p><p>As a busy mother of a toddler, wife of a traveling husband, marathon runner and clinical nutrition graduate student, I am always looking for a way to eat not only healthy but a way to eat healthy QUICKLY! My goal is to <em>always</em> have options available in my refrigerator and freezer to create said meals. As most of you know, this <em>always</em> tends to be harder than it sounds!</p><p>During a recent stint of marathon training, I constantly craved sweet potatoes. I wanted to find a way to have them readily available without waiting an hour for them to bake! Since sweet potatoes are a delicious and nutritious source of carbohydrates that my marathon training requires, I figured this would be a perfect food to incorporate multiple times a week into my diet.</p><p><img src="../files/uploads/lindsayh.png" alt="" /></p><p>My favorite thing about sweet potatoes is the versatility of them! They are not only a great side dish or snack; they can be a great meal if you just add some protein to them! For example, I like to stuff my sweet potatoes with chicken, cheese and spinach! A big-time saver is to use protein left over from the night before, along with an additional veggie and cheese. This is frequently what I do for lunch at my internship and what I can then serve to my almost 2-year-old daughter for dinner. As most moms know, the accomplishment of serving your toddler a healthy dinner that she/he will actually eat is huge! My husband is actually out of town tonight so I plan on eating one with a leftover bison burger and grilled red bell peppers (YUM).</p><p><img src="../files/uploads/image.png" alt="" /></p><p>Interested in making gourmet sweet potatoes part of your weekly meals? Great, prepare for hardly any work at all!</p><p>The best thing about this recipe is that it literally includes 2 things: water and sweet potatoes SO EASY. I wash the sweet potatoes and without drying them plop them into my crock pot. It is best to leave them wet so that there is some moisture in the crock-pot. Typically, I do this after dinner, set the crock-pot on low for 10 hours and take them out when I get up in the morning, this can also be done in the morning before work/school. When done, either eat them now or simply stick them in a container in the refrigerator. Then, throughout the week, pull them out, add a lean source of protein or additional veggies and pop it in the microwave for a few minutes for a sweet potato fix! This recipe is also great because you can make as many or as few as you want in the crock-pot.</p><p>Want to know the best part?... </p><p>Not only do sweet potatoes count as a vegetable, they also are a good source of carbohydrates. Sweet potatoes are an excellent source of potassium and vitamin A. They also contain nutrients like thiamin, riboflavin, vitamin B6, phosphorous, vitamin C, magnesium and copper and fiber. They may taste sweet and delicious, but they are one of the better things you can make part of your regular diet. Enjoy!!!</p> 5-reasons-to-eat-white-potatoes-guilt-free http://lemondnutrition.com/blog/5-reasons-to-eat-white-potatoes-guilt-free.html http://lemondnutrition.com/blog/5-reasons-to-eat-white-potatoes-guilt-free.html <p>We are wrapping <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a> up this week, and I cannot think of a better way to do it then squashing a food myth that never seems to die. Truth! You <em>can</em> "put your best fork forward" with white potatoes. Most people think they are not good for you. Sweet potatoes seem to get a pass yet the nutrition of sweet and white potatoes are surprisingly similar! (By the way, did you know white potatoes have 1.5 grams of sugar per serving while sweet potatoes have 6.5 grams? All naturally-occurring, of course.) </p><p>Back to the white potato. Based on my informal polling, I think that many people automatically think of French fries when they think of white potatoes. We don t advocate eating <em>any</em> potatoes with excessive amounts of fat as a regular way to eat them. There are so many healthy ways, though, and I will share one of my favorites here. But let s go through some of the popular myths about white potatoes.</p><p><strong>End These White Potato Mantras</strong></p><p>The word mantra is defined by Merriam dictionary as a word or phrase that is repeated often or that expresses someone's basic beliefs. I thought this was a good way to explain these beliefs about white potatoes because it s almost like a religious doctrine that cannot seem to go away. The word mantra does have Hindu origins. Unlike a well-respected religion, this mantra must end and white potatoes really should be the new trendy vegetable. It may sound like a long shot to you, but when you read the facts about <em>all</em> potatoes then you might agree with me.</p><p><em>Mantra: Potatoes are high in carbohydrates and calories.<br /> </em>Reality: While yes, potatoes are made up 91% carbohydrate, they are a complex in the form of starch, a naturally gluten-free carbohydrate. One medium white potato contains 3.6 grams of fiber, 4 grams of protein and no fat. The type of starch that is contained in potatoes is called resistant starch which means it is resistant to digestion. (For potatoes, resistant starch is the highest when eaten at least slightly cooled.) Resistant starch benefits include management of blood sugars, insulin sensitivity and the promotion of good bacteria. As you know, science has been actively studying the incredible affects on overall health of the microbiome (balance of good bacteria in your digestive system).</p><p><em>Mantra: Potatoes are white, and we are supposed to avoid everything that is white because all of them are simple carbohydrates.<br /> </em>Reality: Unfortunately, potatoes and cauliflower are two foods that are lumped in with things you should reduce simply due to their color. Yes, you should decrease white sugar (and all added sugar, including brown sugar!) and refined breads that happen to be white in color. </p><p><em>Mantra: Potatoes are a high glycemic food.<br /> </em>Reality: The glycemic index of a food is highly dependent on what you eat with that food. It was originally created by taking 50 grams of one food and eating it all by itself without anything else. (The population size on this study was also small.) How many of us eat potato by itself without any added fat or protein? Even when I pop my beloved tiny potatoes in my mouth for a good pre-run snack, they have been roasted in olive oil. Also, remember that potatoes contain resistant starch. This also helps with glycemic index.</p><p><em>Mantra: Potatoes are in the nightshade family and those are bad for you.<br /> </em>Potatoes, peppers, tomatoes and eggplant are called nightshade vegetables because they grow well in shady conditions. They have been linked to systemic inflammation by many naturopathic practitioners. They say that nightshade vegetables make things like arthritis, migraines and auto-immune conditions like lupus worse. There is no known, reliable, peer-reviewed studies on this claim. <em></em></p><p>Mantra: Potatoes have no nutrition, especially if you don t eat the skin.<br /> Reality: Greater than 50% of the nutrition is indeed in the flesh. Yes, much of the fiber is indeed in the skin. But white potatoes are a good source of vitamin B6, potassium (more than a banana!), fiber a decent source of plant-based iron and an excellent source of vitamin C. There is much more folate, another B vitamin, than sweet potatoes.</p><p><strong>Healthy Ways To Eat Them</strong></p><p>Confession: my favorite indulgence food is not cake or ice cream. It is French fries! But I do not have them often. The ways you can enjoy them in a healthy way should include a maximum of 1-2 servings of added fat (1 serving = 1tsp of oil, butter or 1 oz cheese or sour cream). These little baby potatoes are a great way to enjoy them regularly. They are a very natural way to eat the skin and they can get a nice, caramelized and crunchy outer portion that mimics the French fry without all the oil. They are so simple to make that there needs no recipe.</p><p><strong>No Recipe Roasted Poatoes</strong> </p><p>Grab some small potatoes from your local grocer. I found this super cute variety made by "<a href="https://www.littlepotatoes.com/en/" target="_blank">The Little Potato Company</a>" and I was so intrigued by them that I searched them up online. Their <a href="https://www.littlepotatoes.com/en/" target="_blank">website</a> has such a sweet story about their farm and their reasons for farming these little potatoes. They also have some great looking recipes to browse. </p><p><a href="https://www.littlepotatoes.com/en/" target="_blank"><img title="Little Potato Company" src="../files/uploads/LittlePotatoCompany.jpg" alt="Little Potato Company" width="3020" height="2264" /></a> </p><p>I grabbed a yellow and red bag of these little potatoes and cut them in half after washing. (Hint: they cook faster the smaller you cut them.) All I did is grabbed some extra-virgin olive oil, some salt, pepper and my favorite fresh herb - rosemary - and mixed all of it together. You can get much fancier with other seasonings, rubs or marinades. But this is the super basic roasted potato approach.</p><p><img title="No Recipe Potatoes" src="../files/uploads/NoRecipePotatoes.jpg" alt="No Recipe Potatoes" width="4032" height="3024" /></p><p>If you have a convection oven, I find that they cook faster and more evenly. Place them on a cookie pan or shallow glass dish and bake them on the top rack at 400 degrees for 20-30 minutes. These potatoes are fabulous for one-pan meals. Place some boneless, skinless chicken breasta or salmon next to these potatoes and grab some asparagus or broccolini -- put them on the same cookie pan and you have an entire meal on the table in 30 minutes or less.</p><p><img title="Oven Roasted Potatoes" src="../files/uploads/OvenRoastedPotatoes.jpg" alt="Oven Roasted Potatoes" width="4032" height="3024" /> </p><p>Family dinners are hard enough to navigate without these silly food rules. Get back to the white potato free of guilt. Whether they are baked, roasted, sauteed or even the occasional French fry - they have good, quality nutrition that can get on your table fast. Choose your fats wisely, and enjoy.</p><p>Here's a vlog I created last week when I first decided to set the record straight on white potatoes once and for all: </p><div><iframe src="https://www.youtube.com/embed/8W9lgJuYEG0?ecver=2" frameborder="0" width="640" height="360"></iframe></div><p>I hope you've enjoyed celebrating <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a> with us! Here at Lemond Nutrition, every month is nutrition month. Browse are blog articles and please stay in-touch with us on <a href="http://www.facebook.com/LemondNutrition" target="_blank">Facebook</a> and <a href="http://www.twitter.com/LemondNutrition" target="_blank">Twitter</a>. For more information on this year's National Nutrition Month theme, Put Your Best Fork Forward, visit the <a href="http://www.eatright.org/nnm" target="_blank">Academy of Nutrition and Dietetics</a> for tips, tricks and recipes.</p> meal-kits-what-is-the-value http://lemondnutrition.com/blog/meal-kits-what-is-the-value.html http://lemondnutrition.com/blog/meal-kits-what-is-the-value.html <p>Do you value cost savings? Are you interested in the nutritional value of meals? Do you value meals that help you with your weight management goals? Is time something you value because you seem to never have enough of it? There are many different ways to define the value of a home-delivered meal kit. </p><p>Home-delivered meal kits are a current trend and hot topic of many conversations. My parents subscribe to one, my aunt and uncle are participating in this trend, my brother and sister-in-law are satisfying their foodie personalities, and I have had numerous clients, friends, and patients ask me if they are a good choice for dinner. Since it has been the topic of many conversations recently, I succumbed to both personal and professional curiosity and decided to see what the fuss was all about. </p><p><img src="../files/uploads/Kingredients.jpg" alt="" /></p><p>On a personal note, my family was struggling to find time to grocery shop and prepare meals in the evening between the daily mad dash of getting home from school and work, spending time together as a family, homework, household chores, bath time, and getting to bed at a good time. Honestly, I cannot deny that I was excited about our first meal kit delivery because I felt like this would be one less thing to worry about and to plan.</p><p>This is my professional, as well as personal insight and advice that I have after trying a meal kit.</p><ul><li>There are many nutritional advantages to these services and meals, but you still must *understand* what a balanced, varied and healthful diet are to ensure their nutritional value. You must still be able to understand what makes food healthy, or what makes your food choices unhealthy for yourself.</li></ul><ul><li>Most meals used at least 3:5 food groups (grain, protein, fruit, vegetable, and dairy). Good. Your plate is balanced and has a variety of nutrients. Most of the recipes are also very colorful indicated a variety of nutrient dense foods as well. Good. Healthy ingredients include a variety of heart-healthy fats and oils, lean meats and protein sources, herbs and spices, fruits and vegetables, nuts, beans, and a variety of whole grains. Excellent. These are all the foundation, principles and concepts needed to promote optimal nutritional health.</li></ul><ul><li>However, despite the good nutritional value of these meals, I was a little surprised at the calorie content of each serving. For the meal-kit service we tried, on average each meal serving provided ~700-800 calories, which is comparable to the calorie content of many restaurant entrees and a little on the high side. The calorie content was the main thing that would be concerned about depending on the individuals. </li></ul><p>For many, the calorie content is perfect for them and meets their daily needs. For others, especially those who are actively trying to lose weight, it can easily be too many calories at a meal. This example perfectly illustrates how calorie intake and nutritional value of food can be very independent variables. Because of what I know, my easy solution was to serve myself a smaller portion size than recommended to reduce my calorie intake, while still receive the variety of nutrients offered by the meal.</p><ul><li>The time-saving benefit occurred on the front end by not having to make a trip to the grocery store. Time is still needed to prepare, cook, and eat the meal together. Honestly, I was hoping for some time-saving benefits in the kitchen as well, but that was not the case for us. With the service we used, most meals are prepared and ready to eat in 25-45 minutes, which I would say is typical with meal prep and dinners at home.</li></ul><ul><li>Another benefit is that these meal kits have the potential to help increase an individual s comfort preparing foods and improve everyday culinary skills. So many people tell me that a barrier to eating healthy is because they can t cook or they don t like to cook. In other words, they struggle with feeling comfortable in the kitchen and knowing how to prepare foods with ease. These meal kits are a perfect way to increase one s confidence in their food handling abilities.<br /> </li><li>Some people wonder, is the cost worth it? My first observation is that the meals delivered to your home still costs less and is cheaper than eating an entr e at a standard, dine-in restaurant.<br /> </li><li>However, our biggest cost savings came in the form of reduced food-waste with the fresh produce we are using (everything comes perfectly portioned). For example, we no longer had of a head of lettuce or salad greens being thrown out. For the most part, there also are not a lot of leftovers. The recipes provided are formulated to help reduce waste and leftovers. Our food-waste dropped significantly.</li></ul><ul><li>The recipes are easy to use and create. They are designed this way on purpose because the companies want you to continue to use their service. To date, we have made about 15-20 entrees at home without any of them failing. We enjoyed them all, but our personal taste buds liked some more than others, but there hasn t been a recipe we did not like, or that did not turn out.</li></ul><ul><li>Finally, it created interest in cooking again. We all cooked together. My husband helped me, I helped him, and even our daughter wanted to help and could help with the meal prep at almost 7-years old.</li></ul><div><img src="../files/uploads/Kcabbage.jpg" alt="" /></div><p>In summary, do I think the meal kits and service are a benefit for my family and our nutritional health? YES, but still being aware of my own calorie, protein, and nutrition needs. Do I think these meals will work for everyone? No, because there is not a one-size-fits-all solution to healthy eating. Do I believe that these meal kits can be one of the many tools to help someone eat a more balanced, healthful and nutrition diet? YES, but they must still understand and interpret the nutrition found in their food to best meet their personal nutrition needs.</p><p><img src="../files/uploads/Kmeal.jpg" alt="" /></p><p align="center">This recipe is one that I will recreate and serve again. It was one of my favorites, and it was relatively easy! Pan Seared Salmon with Light Honey Glaze, Whole Grain Farrow w/ baked apples, and Toasted Rosemary Garnish.</p> going-beyond-the-best-of-intentions http://lemondnutrition.com/blog/going-beyond-the-best-of-intentions.html http://lemondnutrition.com/blog/going-beyond-the-best-of-intentions.html <p align="center"><strong>Going Beyond the Best of Intentions</strong></p><p>It s that time of year again to celebrate National Nutrition Month! If you have been following us on Facebook this month or are friends with a dietitian, then you already this year s theme is <em>Put Your Best Fork Forward</em> . I love this theme because I think it serves as a reminder that we daily have to choose to put our best foot forward when it comes to our efforts in fueling our bodies and taking steps to attaining better health. By this I mean the planning that must occur prior to achieving success. It is one thing to have the best of intentions, but what is required to go beyond just good intentions?</p><p><strong>Initiating the Steps.</strong></p><p>While thinking about the consistent changes that lead to lasting results, I cannot help but think about the numerous steps that go into making a change. First things first, you have to make a decision that you want to make a change. Now this may seem obvious, but sometimes I think we lack the full commitment I know that I have been guilty of this a time or two. Next, you must assess where you are in the process and if you are truly ready to make a change. After that comes what I feel is the most important part goal setting. Without setting goals, you may be left feeling overwhelmed with the changes that lie ahead. While it is good to have long-term goals, also be sure you set the short-term milestone goals to aim for on your journey. After you have set a goal, that is when you determine a plan of action and begin the footwork. We have all heard of the 5 P s prior planning prevents pitiful performance. It is safe to say that there is some sound logic behind this phrase. In this busy and fast paced world, we often feel the need to have everything within seconds or at the push of a button. The truth is, more often than not, any goal worth achieving is going to require planning and take some time. </p><p><strong>The Great Divide.</strong></p><p>If you were to ask me what separates those who are most successful from the rest, I would tell you that it is those who plan and are actively taking steps towards their goals daily. If you have an end goal, but have not taken the proper steps to reach that goal, then chances are that goal is going to take longer to reach. While it can be a good thing to be flexible and go with the flow, it is also important to find that balance and ensure that you are planning for success. This means finding the small steps that you can take on a consistent basis and carrying them out.</p><p><strong>There is no I in Team .</strong></p><p>It is my great honor to be a part of someone s journey to health and wellness. To see the vulnerability when someone comes in and they say I have tried it all and I am now seeking help is one of the most amazing things to hear. It truly makes my heart smile when I can not only watch them grow in their journey to physical health, but also to see them slowly grow in other areas, as well. In school, I had a professor who said that dietetics majors always say they chose the profession because they want to help people . I laugh because I remember feeling like she implied that we all give a clich answer, but honestly it is the truth. I often think that people think the job is simply telling people eat this or don t eat that, but that could not be further from the truth. As a member of your team, we help you set the goals, help you create a PLAN that will get you there, and provide accountability.</p><p> </p><p> </p><p><img src="../files/uploads/goal.jpg" alt="" /></p><p>If you are looking to put your best fork forward and need a little guidance on how implement the change, then we would be thrilled to be a part of your team. Please join us this month as we choose to put our best fork forward and encourage others to do the same! </p> putting-your-best-fork-foot-forward http://lemondnutrition.com/blog/putting-your-best-fork-foot-forward.html http://lemondnutrition.com/blog/putting-your-best-fork-foot-forward.html <p>You may have heard the saying, put your best <em>foot</em> forward. While I have always had my own definitions or thoughts for this phrase (i.e., be prepared and start strong, give it your best shot, etc.), I decided to look up the real definition.</p><p>I am so glad I did, because I love the wording that is used!<img src="../files/uploads/bestfootforward.png" alt="" /></p><p align="center"><strong><span>EMBARK UNDERTAKING EFFORT DETERMINATION</span></strong></p><p>If you follow LN on social media or any other nutrition/health/wellness group for that matter, you may have seen that March is National Nutrition Month. The theme for NNM this year is Put Your Best FORK Forward. As with the original saying, I had several thoughts and definitions of my own that initially came to mind. However, I have a new mindset and inspiration after seeing the true definition.</p><p>Nurturing a healthy relationship with food, nutrition and our general wellness is an incredible journey that we all have the choice to EMBARK on every day. Note I didn t say a simple, painless, confident, or short journey. But one that is truly a lifelong UNDERTAKING, that takes EFFORT and DETERMINATION.</p><p>The best part about embarking on this journey is that it is exactly that, a journey! You don t have to change everything today and be an expert by tomorrow. You get to go with the flow and make it your own for you and your family. One small bite at a time.</p><p><img src="../files/uploads/NNM2017.jpg" alt="" /></p><p>Need a few ideas to kick start your EFFORTS?</p><ul><li>Don t eliminate your favorite foods or go-to meals.<ul><li>If there are certain meals or foods that you love but maybe shouldn t be enjoying every day, find a way to work small portions or similar tastes into your menu. Homemade pizza night, taco night (Tex-Mex tacos, breakfast tacos, fish tacos, etc.), fresh fruit ice cream. <br /> </li></ul></li><li>Are there large quantities of sugary drinks in your daily intake?<ul><li>Rather than juice at breakfast, soda at lunch and sweet tea at dinner, work to pick only one option per day, going from 24+ oz to less than or equal to ~8 oz.</li></ul></li></ul><ul><li>Frequenting the drive through before evening activities?<ul><li>Make PB J sandwiches the night before with fruit, veggie sticks and dip and a snack size bag of chips. Grab them from the fridge for a quick and balanced meal on your way out of the door.</li></ul></li><li>Try one new fruit or vegetable every week. </li></ul><p>As a mom of 2, I know that getting your family on board with new changes (no matter how big or small) can be quite the UNDERTAKING! But with your EFFORT and DETERMINATION, healthy changes can become a reality as you daily choose to Put Your Best FORK Forward. </p><p>We are on this journey together! Please join us the entire month of March (and every month for that matter) for practical plans, recipes and tips. Ready for more resources now? Click<a href="http://www.eatright.org/resource/food/resources/national-nutrition-month/nnm-handouts-and-tipsheets-for-families-and-communities" target="_blank"> here</a>.</p> recipe-open-faced-salmon-sandwich http://lemondnutrition.com/blog/recipe-open-faced-salmon-sandwich.html http://lemondnutrition.com/blog/recipe-open-faced-salmon-sandwich.html <p><em>Guest post: Rebecca Chrasta,</em> <em>UTSW Dietetic Intern and Graduate Student</em></p><p> </p><p>It s heart-health month! Now that we are past Valentine s Day, perhaps we can start giving a little more attention to our physical hearts. As many of us know, heart disease is the leading cause of death in the US. The good news is that it can be prevented! Nutrition can play a significant role in protecting and strengthening our hearts against cardiovascular disease, and a great source of this nutrition is fish.</p><p>The 2015 Dietary Guidelines for Americans recommends eating fish at least twice a week. Fish, especially cold-water fish like salmon are great sources of omega-3 fatty acids, which are necessary for heart health. Omega-3s are also important for brain health, immune health, healthy pregnancies, and healthy infants.</p><p>It s one thing to know we are supposed to eat fish, but it is another thing to actually do it. Especially if you re picky about the fish you eat, like me. I don t exactly love fish, but I do love salmon; the problem is that fresh salmon can be so expensive. So while I do love to make a good teriyaki salmon when I can get fresh salmon on sale, its not always on sale and so I have to get creative to make sure I get my two servings of fish per week. Recently I went to the store and really wanted to get salmon, but when I saw it was $7.99/lb I reluctantly turned to the frozen section to see what they had. I decided on the less expensive salmon patties. Now, how to make them exciting? Make an open-faced sandwich of course!</p><p>Now, not only am I getting an excellent source of omega-3 fatty acids from the fish, I am getting some whole grains and vegetables, which are also heart-healthy and full of nutrition. Not to mention that it takes less than 10 minutes to make, which is always a plus for this grad student. This is also an extremely versatile sandwich; feel free to dress it up with whatever veggies you have on hand. And it goes great with almost any side dish! I enjoy it with some sweet potatoes and cranberry-walnut-balsamic Brussels sprouts.</p><p><img src="../files/uploads/salmon.jpg" alt="" /></p><p><strong><br /></strong></p><p><strong>Ingredients</strong>:</p><p>1 Salmon patty</p><p>1 slice whole grain bread</p><p> cup lettuce</p><p>Sliced carrots</p><p>Red Onion</p><p>1 Tbsp Salsa</p><p> </p><p><strong>Directions</strong>:</p><ol><li>Cook salmon according to package directions. When salmon is fully cooked, cut in half</li><li>While the salmon is cooking, toast the bread. Cut in half</li><li>Assemble the sandwich: place lettuce, onion and any other toppings on the toast. Top with salmon patty halves and salsa.</li></ol><p> </p><p> </p><p> </p><p> </p><p> </p><p><img src="../files/uploads/rebeccac.jpg" alt="" />Rebecca Chrasta is a Clinical Nutrition graduate student at the University of Texas Southwestern Medical Center. She completed her undergraduate degree in Healthcare Studies from the University of Texas at Dallas, and is excited to be pursuing nutrition at the graduate level.</p><p> </p><p> </p><p> </p><p> </p><p> </p> expert-advice-fueling-young-athletes-book http://lemondnutrition.com/blog/expert-advice-fueling-young-athletes-book.html http://lemondnutrition.com/blog/expert-advice-fueling-young-athletes-book.html <p>Child and teen athletes are not just little adults that can follow the hot new trending diet out there. They have one critical requirement to consider growth. As a pediatric practitioner, it concerns me to see so many kids arbitrarily following diets and/or taking unregulated supplements without the guidance of an expert. </p><p><a href="https://www.amazon.com/Fueling-Young-Athletes-Heather-Mangieri/dp/1492522090/ref=sr_1_1?ie=UTF8 qid=1487254965 sr=8-1 keywords=fueling+young+athletes" target="_blank"><img title="Fueling Young Athletes by Heather Mangieri" src="../files/uploads/FuelingYoungAthletes-HeatherMangieri.jpg" alt="Fueling Young Athletes by Heather Mangieri" width="348" height="489" /></a>Enter Heather Mangieri, MS, RDN, CSSD. Heather is a registered dietitian nutritionist that is Board Certified as a Specialist in Sports Nutrition who has been helping kids of all ages up in the Pittsburgh, PA area for years. She has a newly released book, <a href="https://www.amazon.com/Fueling-Young-Athletes-Heather-Mangieri/dp/1492522090/ref=sr_1_1?ie=UTF8 qid=1487254965 sr=8-1 keywords=fueling+young+athletes" target="_blank">Fueling Young Athletes</a>, that finally provides parents both accurate information and practically guides them on how to feed their child athlete. I had a chance to read through the book, and Heather did a phenomenal job sectioning off information into chapters for fast access. I don t know of any other book that provides all the critical information to know plus guids you through personalizing a plan and then ends with tasty, kid-friendly foods that are easy to plug into their self-guided nutrition prescription. It s as close to getting one-on-one guidance with the same type of qualified professional if you cannot afford a personalized session or your insurance doesn t cover a visit. I love having this book on our clinic shelf for easy reference for my practitioners and families. It s great for parents, but an excellent reference for medical professionals and fitness experts to use as a resource.</p><p>Recently, I had a chance to chat with Heather and this is what she said.</p><p><strong>Q: Why do you think families need a book like this to help them with their teen athletes?</strong></p><p>The reasons are endless! First, parents and athletes are bombarded with information on nutrition and not all of that information is accurate. I am regularly amazed by some of the myths that I need to bust in my office. So much of the information on the internet is simply wrong. This book is meant as a one-stop shop for all things to help a young athletes eat right for growth, development and athletic performance.</p><p>Also, I get a lot of the same questions over and over again on what to feed athletes before, during and after they compete. Those are all great questions that I answer in the book, but being the best athlete in the long term goes way beyond that. One goal in writing this book was to bring attention to the importance of day-to-day nutrition and the significance it has on health, growth, development and performance. A healthy, injury free athlete needs to have the right nutrients day-to-day, not just game day.</p><p>Lastly, all the knowledge in the world won t do you any good if you can t figure out how to put a plan into practice. Families need help with ideas and implementation, not just knowledge. I devoted an entire chapter to sharing barriers that I have heard and providing solutions to overcome them.</p><p><strong>Q: You are a mom to 3 amazing children. How do you juggle your busy private practice, spokesperson work, book promotions, consulting at Carnegie Melon University all at the same time? Specifically, I'd love to know some of your best tips on how you keep the meals flowing throughout the week.</strong></p><p>Ha, juggling is the perfect word to describe my life! Simply put, I stay flexible and I plan ahead.</p><p>I set aside 3-4 hours on a day that I have time to shop, chop and prepare healthy meals. Usually Sunday evening. I try to prepare 5-6 meals for the week during this time. I also clean fruits and vegetables and have them cut and ready-to-eat ahead of time. If you open my refrigerator on a Monday morning you would think I am ready to feed an army. By Friday, it s empty. It s important for kids to see nourishing foods when they open the refrigerator or pantry. I use all glass containers to store food. Most kids and busy teens won t take the time to open a container to see what s inside, so using see-through storage containers makes it easy. Teach kids how to assemble health meals as well. My toaster oven is my favorite appliance because the kids can use it to assemble a quick meal- mini pizzas, tuna melts, chicken soft tacos, hot turkey sandwiches- these are all healthy options that can be assembled in a few minutes.</p><p><strong>Q: What are some of your favorite parts of the book that you think families will especially enjoy having as a reference?</strong></p><p>This book includes the most up-to-date information on all things sports nutrition, from the latest research on protein balance and timing to the latest trends in dietary supplements in ergogenic aids to everything in between. But all that knowledge, including a perfectly calculated sports nutrition plan, doesn t do an athlete any good if they can t figure out how to implement it.</p><p>I think parents and coaches will find the chapter on how to put the nutrition plan into practice the most useful. It addresses the issues that families and athletes most often face, such as late-night practices, inconvenient school lunch times, demanding schedules and eating on the go, lack of sleep and expense of feeding multiple high school athletes. I share over thirty common barriers and provide concrete solutions on how to make it work for the family or team. </p><p>The other very useful part of this book is that I provide specific meal plan examples for different calorie amounts, using recipes included in the book. Figuring out how much based on individual needs takes time; I did the work for the reader.</p><p><strong>Q: Can you share a recipe that's featured in your book here? Please include full recipe and photo of the recipe.</strong></p><p>The recipes are broken down into liquid fuel and solid fuel, and are meant to be simple but balanced so that young athletes can make them by themselves. This basic blueberry smoothie on page 187 is a perfect example. Nothing fancy but a great breakfast, lunch, dinner or between meal nourishment for a busy young athlete on the go.</p><h2>Blueberry Smoothie <a href="../files/uploads/smoothie-HeatherMangieri.jpg" target="_blank"><img title="Blueberry Smoothie by Heather Mangieri in her book, Fueling Young Ahtletes" src="../files/uploads/smoothie-HeatherMangieri.jpg" alt="Smoothie" width="155" height="153" /></a> </h2><p>*3/4 cup blueberries, frozen<br /> *6 oz. (180 g) vanilla Greek yogurt<br /> 2 oz. nonfat or low fat milk</p><p>Blend all ingredients until smooth.</p><p><em><span>Nutrition</span></em><em>: 1 smoothie= 190 calories, 29 g carbohydrate, 3 g fiber, 19 g protein, 1 g fat (Exchanges: 2 CHO + 3 PRO + 0 FAT)</em></p><p><em><br /></em></p><p><em><img title="Heater Mangieri, MS, RDN, CSSD" src="../files/uploads/HeatherMangieri.jpg" alt="Heather Mangieri, MS, RDN, CSSD" width="196" height="258" /></em></p><p><em>Heather Mangieri is a registered dietitian nutritionist who works one-on-one with clients at her nutrition practice, <a href="http://nutritioncheckup.com/" target="_blank">Nutrition CheckUp</a>, headquartered in Pittsburgh, PA. Her areas of expertise include sports nutrition, weight management and disordered eating. She is a spokesperson for the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a>, and works as a consultant to the <a href="http://athletics.cmu.edu/athletics/directory/bios/mangieri_heather?view=bio" target="_blank">Carnegie Melon University Athletic Department</a> and Student Health Services. Heather enjoys a very active and fulfilling life in Pittsburgh with her three children. As a parent of boys with special needs and early health and development disorders, she knows firsthand how challenging it can be to stay positive, healthy and active while managing a family. She enjoys traveling, running, CrossFit and new adventures. Order Heather's book on Amazon or visit her <a href="http://nutritioncheckup.com/" target="_blank">website at Nutrition CheckUp</a>.</em></p> managing-our-cookie-intake-real-vs-virtual-cookies http://lemondnutrition.com/blog/managing-our-cookie-intake-real-vs-virtual-cookies.html http://lemondnutrition.com/blog/managing-our-cookie-intake-real-vs-virtual-cookies.html <p>One of the main hats that I wear as a Registered Dietitian Nutritionist is one of being a teacher. At the end of the day, I provide people with information. I coach them. I am a personal cheer leader for them. It is up to them to really *learn* the information, decide how they are going to apply the information into their own lives, and how they are going to use information to make positive and healthy changes.</p><p>With that being said, learning what information is important and how to apply information into our own lives has become quite difficult in our age of technology, social media, and electronic cookies. Personally, I am not very tech savvy. But what I have come to realize over the past couple of years while teaching nutrition is that electronic cookies have a lot of similarities to the cookies that we eat.</p><p><img src="../files/uploads/kericookie.jpeg" alt="" /></p><p> </p><table border="0" cellspacing="0" cellpadding="0"><tbody><tr><td valign="top" width="324"><p align="center"><strong><em>Real Cookies Can Provide </em></strong></p></td><td valign="top" width="324"><p align="center"><strong><em>Virtual Cookies Can Provide </em></strong></p></td></tr><tr><td valign="top" width="324"><p align="center">Feed your tummy </p></td><td valign="top" width="324"><p align="center">Feed your brain </p></td></tr><tr><td valign="top" width="324"><p align="center">Provide *quick* energy </p></td><td valign="top" width="324"><p align="center">Provide *quick* information </p></td></tr><tr><td valign="top" width="324"><p align="center">Provide energy that may or may not be used </p><p align="center">Are easy to eat </p></td><td valign="top" width="324"><p align="center">Provide information that may or may not be used </p><p align="center">Are easy to obtain </p></td></tr><tr><td valign="top" width="324"><p align="center">Fuel our need for more sweets </p></td><td valign="top" width="324"><p align="center">Fuel our need for more of the same information </p></td></tr><tr><td valign="top" width="324"><p align="center">Provide empty calorie nutrition .</p><p align="center">Gives us extra calories we do not need </p></td><td valign="top" width="324"><p align="center">Provide empty value information </p><p align="center">Gives us information that we do not need </p></td></tr><tr><td valign="top" width="324"><p align="center">Are stored for future energy use </p></td><td valign="top" width="324"><p align="center">Are stored in your computer s memory </p></td></tr><tr><td valign="top" width="324"><p> </p><p> </p></td><td valign="top" width="324"><p align="center"> </p></td></tr></tbody></table><p>Nutrition lessons regarding the foods we choose, can also be applied to the nutrition information on the web that our cookies point us, too.</p><ul><li> Clicking on one nutrition article, will just lead you to another similar nutrition story. If you are reading about fad diets, you will just keep getting more and more information filtering into your about similar fad diets. If you click on reliable and quality information, you will continue to get reliable and quality information into your social media feed.</li><li>Everyday choices must be made between eating healthful and nutrient rich foods, choices must be made about based on the quality of the information you choose to click on and read not always accept what is available, ready, and easy to eat.</li><li>Just like we want to inform ourselves and learn more about health and nutrition topics, we must also learn how to choose our information choices carefully and intentionally this is also how we should be making our food choices.</li><li>Since we try our best to minimize our physical cookie intake, we should also think about limiting our electronic cookie intake as well. Since we want to optimize and maximize our nutritional intake through healthy food choices, we can also optimize and maximize the quality of food and nutrition information received in our news and social media feeds just choose the articles you are reading intentionally and specifically.</li></ul><p>As a Registered Dietitian Nutritionist, I spend time working with individuals on how they can change their environments to make healthy food choices easy. So, with the analogy of how we can feed our bodies with cookies, let s think about how cookies feed our electronic environments. </p><p>I now challenge you to also look at your personal electronic environment and social media feed and determine how to make it healthier and with quality food choices. The bottom line is simple: If a diet or product sounds too good to be true, it probably is. Read more <a href="http://sm.eatright.org/faddiet" target="_blank">here</a>. You can also change the way you think about food and improving the quality of your everyday food choices AND media feeds by following Lemond Nutrition on <a href="https://www.facebook.com/lemondnutrition/" target="_blank">Facebook</a>, <a href="https://twitter.com/LemondNutrition" target="_blank">Twitter</a>, and/or <a href="https://www.pinterest.com/lemondnutrition/?eq=lemond etslf=NaN" target="_blank">Pintrest</a>.</p> dietitians-in-the-kitchen-gadgets-and-recipes http://lemondnutrition.com/blog/dietitians-in-the-kitchen-gadgets-and-recipes.html http://lemondnutrition.com/blog/dietitians-in-the-kitchen-gadgets-and-recipes.html <p> The only reason I have a kitchen is because it came with the house. I saw this quote a few weeks ago and it made me giggle. While this isn t necessarily true for all of us, I know many people that feel this way about cooking and being in the kitchen. For some it can be a lack of time, interest or just the intimidation of not knowing where to start when they do enter the kitchen. Having the right utensils, gadgets and kitchen set-up can make all the difference, whether you are a seasoned pro or brand new! One of the things I love most about food and cooking is how individualized and ever-changing it can be. From flavor preferences to cooking methods- simple or complex, each person has their own style and uniqueness.</p><p>I have several <em>inspiring</em> registered dietitian colleagues who have recently created very interesting and helpful cooking and food blogs. I go to their blogs or social media accounts frequently to check out new ideas or ways to change up my usual recipes. Their recipes vary in level of complexity and are a great resource for new and fun ideas to implement into your cooking repertoire. Since they walk the talk with cooking and confidence in the kitchen, I decided to reach out to them to see what tops their list for go-to kitchen gadgets, and things they find helpful when in the kitchen.</p><p><em>**Please note, we are not professionally involved with any of the listed kitchen gadgets or websites posted. This is strictly for ease of finding an item that is mentioned by the dietitians. ** </em></p><p> </p><p><strong>ONION [VEGGIE] CHOPPER</strong><br /><strong>Shannon A. Garcia, MDS, RD, LD with <a href="http://www.lsnutritiontx.com/blog" target="_blank">KISS in the Kitchen</a></strong></p><p> My favorite kitchen item would hands down be my cookware. I bought a set of All-Clad pots/pans last year and it's made a world of difference when cooking at home. No matter how simple or healthy a recipe may be, it can quickly become frustrating if a pot or pan isn't cooking evenly or worse- is next to impossible to clean up. My favorite gadget is my onion chopper (<a href="https://www.amazon.com/Prepworks-by-Progressive-Onion-Chopper/dp/B00FOI4324/ref=dp_ob_title_home" target="_blank">here</a>) and it chops way more than onions. It saves so much time (and tears) and is an inexpensive tool to add to your kitchen! </p><p>Shannon posted a super easy and healthy "Feast Day Soup" which she uses the above onion chopper to quickly chop all the veggies in the recipe.</p><p><a href="http://www.lsnutritiontx.com/blog/feast-day-soup" target="_blank">Feast Day Soup Recipe</a></p><p><img src="../files/uploads/feastdaysoup.jpg" alt="" /></p><p> </p><p><strong>ELECTRONIC MEAT THERMOMETER</strong><br /><strong>Stacey Mattinson, MS, RDN, LD with <a href="http://www.elevatenutritionconsulting.com/" target="_blank">Elevate Nutrition Consulting</a></strong></p><p> One kitchen gadget I cannot do without is my electronic meat thermometer. I was always concerned about undercooked meat, so I would nearly destroy it each time by cutting too many times to check it, completely overcook it, or both! With an electronic meat thermometer that beeps when the appropriate internal temperature is reached, I can throw my meat on the grill, oven, or stovetop, and not have to think about it again. I can finish preparing the vegetables, straining noodles, or maybe even clean up the kitchen - all worry-free - and sit down to perfectly (and safely!) cooked protein every time. </p><p> </p><p><strong>SPIRAL VEGETABLE SLICER<br /></strong><strong>Emily Weeks, RDN, LD with <a href="http://zenandspice.com/" target="_blank">Zen and Spice</a></strong></p><p> One of my favorite kitchen gadgets is a spiral vegetable slicer. If you're looking to increase your veggie intake in a tasty way, this is the perfect solution! I like to make zucchini noodles and combine them with angel hair for my shrimp scampi recipe. Using zucchini in place of half the pasta reduces the carb load of the meal and adds fiber, a serving of veggies and awesome taste! If you don't want to invest in a spiral slicer, a julienne peeler will also do the trick. </p><p>Try Emily s shrimp scampi recipe <a href="http://zenandspice.com/shrimp-scampi-with-zoodles/" target="_blank">here</a> </p><p><img src="../files/uploads/emilyweeksshrimp.jpg" alt="" /></p><p> </p><p>As for me, here are a few of the kitchen gadgets I use most.</p><p>A must have in any kitchen is a sharp, sturdy set of knives. Dull knives can be dangerous if they are increasing the difficulty of cutting. Just as Shannon mentioned about the difference a good set of pots and pans makes while cooking, I would say having sharp knives is equally important. Whether you are trimming meat, cutting fruit, or cutting your steak to eat, you want knifes that will get the job done. ALthough they can be pricey, they are a great investment!</p><p>A simple, yet very useful item to have is a colander/strainer I actually have 8 of them- maybe overkill. My husband says I look for any reason to use them. He teases me for draining my 93/7 ground beef, even when there is nothing to drain. In all seriousness, colanders are great for draining noodles, washing fruits, rinsing quinoa, or anything else you might think of!</p><p>One of my more recent loves is stoneware. I have a stone baking sheet that is so versatile. I use mine for baking fish, baking cookies or even cooking a pizza. I also have a stone egg cooker which is great for cooking eggs quickly in the microwave, giving us a solid protein source in a hurry!</p><p> </p><p>What is your favorite kitchen gadget or go to utensil? I would love to know. Whether you have an overstocked kitchen and need to pare down or you are just beginning to build your collection, make sure you have some of these traditional, yet go to items in your kitchen! </p> being-the-change…before-seeing-the-change http://lemondnutrition.com/blog/being-the-change…before-seeing-the-change.html http://lemondnutrition.com/blog/being-the-change…before-seeing-the-change.html <p>Change is scary. Imagine how much harder it is to make a change if you do not fully understand the benefit behind making the change? This is exactly where kids often find themselves, as it relates to making dietary modifications. They are surrounded by people discussing how they need to make a change, but often do not understand the reason. Another common occurrence is that they may feel like they are the only one in the house making the healthy change--this is even more confusing for a young child. If it is a healthy change, then should this be the case? Are words being spoken in the house that are implying they are the only one that has work to do? I think a fellow dietitian described it best when she put it like this we are all working towards the same goal, but we are just taking different steps to get there . That should ultimately be the truth in every household.</p><p>All too often I have parents come in with the best of intentions saying that they want to make sure that they get their kid on the right track with eating. While this interest may be due to their own convictions or even due to a healthcare professional expressing concern, it is important that they are not made to feel as if they are being placed on a diet . It is hard to understand that seeing a dietitian does not mean being placed on a strict diet. Despite what many may say, the dietitian has no desire to be deemed the food police , honestly---we hate that you feel that way. No, seeing a dietitian means having someone meet you where you are and cheering you on while walking the journey with you. This same structure should be occurring inside the home, as well. We cannot rightfully suggest that kids have a healthy eating pattern, but not set the example for them. Time after time I have seen progress be hindered due to kids feeling as if they are being put on a diet. I can practically see the parent s skin crawl when Little Johnny says mom eats (fill in the blank) . Honestly, chances are that your dietitian sitting across the table from you also eats that! So, sit back and take a deep breath as we discuss the importance of everyone in the house moving in the right direction together. </p><p>Let s take a moment and talk about the division of responsibility. If you have been to Lemond Nutrition and have a toddler or picky eater , this topic was likely discussed. The basic idea is that parents provide the <em>what</em> and<em> when</em> and the child decides <em>how much</em> they will consume. So, what I am saying here is that as a parent, you have to take responsibility and ensure that you are offering healthy items and that healthy items are available in the household. If your pantry is packed full of snacks that don t offer much nutritional benefit, can you really be upset when you see them reaching for that snack? Even at a young age, it can be beneficial to start working towards teaching them the difference between those sometimes food items and those all the time food items. Please take note that I did not say bad versus good . The phrase all things fit in moderation is a good phrase to adopt.</p><p>Below are a few key tips to help you get started with increasing the motivation level in your household.</p><p>-Help your child identify the why behind the change. If they understand <em>why</em> this change is a good move, then they will be more likely to find value in their efforts.</p><p>-Help your child set realistic goals. While having a great imagination is a wonderful thing, it can also be a barrier to success or leave the child feeling defeated if the goal that is set is unattainable. Help them learn to celebrate those small victories---they will add up in the end!</p><p>-Have an open line of communication with your child. Talk to them about what their goals are. Ask them if they understand the work that must be done in order to achieve that goal.</p><p>-Offer to help them achieve their goal. Maybe you are working on portion control with your child offer to help them measure out appropriate portions of their favorite snack. This is a great opportunity to let them lead the effort, but also remind them that you are on their side!</p><p>-Set the example. I am not saying anything that you have not already heard before, but let s face it---this is not always an easy task. There is no perfect and progress looks different for everyone---that s okay!</p><p>-Focus on healthy/fit living versus diet-minded thinking. When we think of attaining a healthier lifestyle as being on a diet , we are really underplaying the benefit that will come from having a more balanced diet.</p><p>-Lose the good food versus bad food mentality. Yes, some foods are packed with great nutrients and others offer less nutrients. Now that we know this, let s use it to our advantage and work on limiting those sometimes foods that aren t providing our bodies with the most nutrients. How are you fueling your body?</p><p>-Be mindful of the comments that you make about yourself, your body and food. Those little ears are hearing you and quite possibly at a younger age than you would expect.</p><p><img src="../files/uploads/seuss.jpg" alt="" /></p><p>Photo from:<em> Oh, the Places You'll Go! </em>by Dr. Seuss</p><p><strong>Take away message:</strong> Wanting to help your child make positive changes is never a bad thing. As a dietitian, I can tell you that the key to real success is getting everyone in the house headed in the right direction---no matter how different the steps to get there may look for everyone. You want the positive change for your child, but where do you fit in this new change? </p> meatless-meals-use-our-protein-trick-of-7s-free-download http://lemondnutrition.com/blog/meatless-meals-use-our-protein-trick-of-7s-free-download.html http://lemondnutrition.com/blog/meatless-meals-use-our-protein-trick-of-7s-free-download.html <p>Many adults I work with do not get enough protein at breakfast, get a bit more at lunch and backend a ton of protein at dinner. The problem is that your body can only utilize a certain amount of protein at a sitting. That amount is about 20-30 grams for the average, healthy adult. If you include a meat, fish or poultry source in your meal then that is easy to figure that equates to about 3-4 ounce portion. But, the USDA Dietary Guidelines tells us to eat less meat. Some of that meat intake can be moved to eating more fatty fish like salmon and tuna, but we can also try some vegetarian options. The trends in food involve much more plant-based eating with the uptick in cooking vegetarian meals using beans, lentils and other pulses. Of course, this excites me as a food therapist as this provides much more exposure to nutrient-rich eating.</p><p>In order to achieve that 20-30 gram protein recommendation at meals and weave in non-meat alternatives, it may require you to combine some foods that contain smaller amounts of protein. Here is where Lemond Nutrition s Trick of 7 s comes in nicely. We ve been teaching our clients here this trick for several years, and today we are putting into a blog post for all to take advantage of in the new year.</p><p>The trick is easy: combine 3-4 combinations of foods containing around 7 grams of protein (actual range in this list 6-8 grams). Here are some examples:</p><p><img src="../files/uploads/Pulses.jpg" alt="" width="400" height="298" /><img src="../files/uploads/dairy.jpg" alt="" width="400" height="400" /></p><table border="1" cellspacing="0" cellpadding="0"><tbody><tr><td valign="top" width="312"><p>1 egg, extra large<br /> 2/3-1 ounce sliced or cubed cheese (not feta) <br /> cup of shredded cheese<br /> 2T nut butter (peanut, cashew, almond, etc.)<br /> 1 ounce of nuts or seeds<br /> cup Greek yogurt<br /> cup regular yogurt<br /> 6 ounces regular yogurt<br /> 8 ounces of milk<br /> 8 ounces of soy milk</p></td><td valign="top" width="312"><p> cup Kefir<br /> cup beans<br /> 4T flaxseed meal<br /> 1 cup green peas<br /> cup chickpeas<br /> 1/3-1/4 cup lentils<br /> 2 ounces tofu, firm<br /> 8 grams whey protein powder<br /> 9 grams pea protein powder</p></td></tr></tbody></table><p>How would the Trick of 7 s look in a meal? Here are just a few examples:</p><p><strong>Breakfast</strong>: 1 boiled egg + 6 ounces of regular yogurt topped with an ounce of chopped walnuts. Add a serving of fruit and a whole grain English muffin to make it a meal.</p><p><strong>Lunch</strong>: 1 cup lentil soup (with a total of cup lentils) topped with an ounce of mozzarella cheese and a mixed green side salad with an ounce of sunflower seeds. Serve a fruit mixed berry medley as a sweet ending.</p><p><strong>Dinner</strong>: 4 ounces of tofu stir-fried with Asian vegetables with cup chickpeas mixed in. Enjoy with -1 cup brown jasmine rice.</p><p>Note: This trick is intended for adults only. School-aged children really only need 1-2 of these "Trick of 7's" per meal.<br /> <br /> Since so many have asked about these, we felt the need to include this NOT recommended list due to calorie content to get to 7 grams:</p><p>7T cream cheese<br /> 1-1/2 cup ice cream<br /> 7 ounces sour cream<br /> 7 ounces egg nog</p><p>We are not saying you cannot enjoy these food items in moderation, but don t use the need to get protein in to eat them.</p><p>If you want to put this into practice, print off our <a title="Lemond Nutrition Non-Meat Protein Trick of 7's" href="../files/uploads/VegetarianProteinTrickof7s.pdf" target="_blank">education sheet</a> and hang it on your fridge for reference.</p><p><strong>Challenge!</strong> Eat less meat over this next year. One way is to participate in Meatless Mondays by using this list as a guide. If you are on Facebook, Instagram or Twitter, you can get other ideas by searching with the hashtag #MeatlessMonday.</p> kid-friendly-pirate-stew-recipe http://lemondnutrition.com/blog/kid-friendly-pirate-stew-recipe.html http://lemondnutrition.com/blog/kid-friendly-pirate-stew-recipe.html <p><em>By Marian Browning</em><br /><em><a href="http://www.twu.edu/nutrition-food-sciences/default.asp" target="_blank">Texas Woman's University</a> Dietetic Intern</em></p><p>Growing up, my younger siblings and I were very imaginative kids- we were always playing some kind of make-believe game in a far off adventurous land. Mealtime was a way for my mom to corral us all together to sit down long enough and eat something while we shared about our day. Family meals are some of my favorite memories with my parents, sisters, and brother. My mom was quite creative in her parenting, particularly at meal time. One of my favorite recipes my mom would make, that still to this day is remembered by us now college-age kids, is Pirate Stew. While this recipe is probably more of a soup than a stew, I think my mom called it Pirate Stew because that sounded more pirate like. It is a pretty ordinary soup recipe- but what made it so special was how fun it was. The name was exciting and drew our adventurous little selves to the table. The key ingredient to this recipe is yellow corn or hominy- the pirate s gold, because what would a pirate s stew be without gold?</p><p>To be honest, my mom loved the ease and versatility of soup. The recipe can be adjusted to include whatever ingredients you have on hand- so it is likely this soup was rarely made the same way each time. You can also use canned, fresh, or frozen vegetables- whatever works best for you. Soups are great because it provides a great medium for trying new foods and you can easily add a lot of variety and color with different kinds of beans, vegetables, or meats. With variety and color, you are also getting many different nutrients in your meal.</p><p>This is also a recipe that is easy for kids to help prepare. Have kids choose what kinds of vegetables or beans you want to include. Let the little ones rinse beans or pour vegetables (with some parental assistance) into the soup. These are both great ways to involve kids in the meal preparation and in return they are more likely to want to eat the meal.</p><p>Below is my family s basic recipe for Pirate Stew. Feel free to adjust it to best fit you and your family s preferences. You could always leave out the meat or trade out the beans and vegetables for different varieties. The possibilities are endless. I hope this inspires you to try something new and add some fun to the dinner table.</p><p><img title="Pirate Stew by Marian Browning" src="../files/uploads/PirateStew-MarianBrowning.jpg" alt="Pirate Stew by Marian Browning" width="475" height="390" /></p><h2>Pirate Stew</h2><p><span>Ingredients:<br /></span>1 (14-oz) can of reduced sodium beef broth + 1 can of water<br />8 oz cooked lean ground turkey<br /> cup diced onions<br />2 cloves of minced garlic<br />1 (14.5 oz) can petite diced tomatoes<br />1 (15.25-oz) can drained, rinsed black beans<br />1 (15.25 -oz) can of golden corn or yellow hominy<br />8 oz shredded cabbage with carrots mix<br />Salt Pepper to taste<br />Optional: Parmesan cheese (gold dust)</p><p><span>Directions:<br /></span>Add beef broth, water, onions, garlic and tomatoes to a 3-4qt. pot and heat to boiling. Add shredded cabbage mix, ground meat, black beans, and corn. Simmer for 30-45 minutes until vegetables are tender and flavors combine. Add salt and pepper to taste. Serve in bowls and top with parmesan cheese (gold dust) if desired. Makes about 8 one-cup servings. </p><p><em><img title="Marian Browning" src="../files/uploads/MarianBrowning.jpg" alt="Marian Browning" width="240" height="240" />Marian Browning is a graduate student at Texas Woman s University and nearing the end of her dietetic internship. She earned her Bachelor s degree in Nutrition with an emphasis in Dietetics from TWU. Marian enjoys working with children and families and helping others make meal time happy, healthy, and fun. </em></p><p> </p><p> </p> nutrient-rich-meal-time-hacks-aka-the-quick-fix http://lemondnutrition.com/blog/nutrient-rich-meal-time-hacks-aka-the-quick-fix.html http://lemondnutrition.com/blog/nutrient-rich-meal-time-hacks-aka-the-quick-fix.html <p> <img src="../files/uploads/Quinoa-Mozz-Salad.jpg" alt="" width="318" height="477" /></p><p>It is easy to get caught up in the monotony of eating or serving the same thing over and over to your family. This can occur for a multitude of reasons: lack of planning, lack of finances or even lack of kitchen knowledge. Today I am going to share with you some nutrient-rich meal time hacks that will help you spruce up your meals or snacks, so that you can add variety.</p><p><strong>Tip #1</strong> Opt for whole grain pasta when making spaghetti to increase your fiber intake. If you family is not a fan of wheat pasta, try baby steps and do half whole grain pasta and half of your normal pasta. You could even opt for using spaghetti squash in place of regular pasta.</p><p><strong>Tip #2</strong> Add in pureed carrots, spinach, and bell pepper to sauces, casseroles or soup mixes to add a different flair and an extra nutrient-packed punch to your dish.</p><p><strong>Tip #3</strong> Add in canned/frozen vegetables into soups to add additional servings of vegetables that are rich in nutrients such as vitamins, minerals, and fiber.</p><p><strong>Tip #4</strong> Add in beans or quinoa to soups or casseroles to increase the protein and fiber content of your dish. Who says all protein has to come from meat or poultry?</p><p><strong>Tip #5</strong> Throw in some brown rice to bump up the fiber content of your meal, which could help aid in digestion. Did you know that most people do not get an adequate amount of fiber each day? Women should aim for ~25 g/day, while men should aim to get ~38 g/day, depending on age.</p><p><strong>Tip #6 </strong>Try adding in quinoa to vegetable soups to increase the protein content of the dish, as protein is vital for muscle repair.</p><p><strong>Tip #7</strong> Add ground flaxseed or chia seeds to pancake or waffle batter. The added flavor will for sure be a crowd pleaser!</p><p><strong>Tip #8</strong> Opt for canned fruit if you are looking for a more shelf stable and nutrient-rich item for dessert and sprinkle on a little cinnamon for added taste. Top with light cool whip. If you are looking to add a serving of dairy, opt for using a low-fat plain yogurt.</p><p><strong>Tip #9</strong> Mix in ground flaxseed, chia seeds or peanut butter into your plain oatmeal. Add sliced fruit (fresh, frozen, canned) and a dash of spice (cinnamon, pumpkin pie spice, nutmeg) for an extra kick.</p><p><strong>Tip #10</strong> Smear almond butter or avocado on your whole wheat bread in the morning as part of your breakfast or as a snack.</p><p><strong>Tip #11</strong> Get creative with cooking methods. For example, try grilling peaches and sprinkle them with cinnamon. Top with a serving of vanilla Greek yogurt to add protein/dairy. </p> pumpkin-banana-and-dark-chocolate-muffins-yummy-recipe http://lemondnutrition.com/blog/pumpkin-banana-and-dark-chocolate-muffins-yummy-recipe.html http://lemondnutrition.com/blog/pumpkin-banana-and-dark-chocolate-muffins-yummy-recipe.html <p>In our family, October is a busy time of year with the activities of Fall in full swing! Football season is halfway over, the school year is feeling more routine, and this year the countdown is on for us as we prepare to welcome our second son! For those of us in Texas- sometimes we miss the full feeling of Fall due to warm (sometimes hot) temperatures, but, the pumpkins (and pumpkin flavored goodies), mums, scarecrows, etc., are welcomed reminders!</p><p>For the last few weeks we have been on a muffin kick in our house. Muffins aren t usually something I think about making, but when they are requested- it s time to find/modify a few tasty recipes that are also nourishing! We have been enjoying various muffin recipes as a part of breakfast, snacks and even dessert. This one was a huge hit, so I thought I would share.</p><p>I originally set out to make basic banana bread muffins, but with Fall here and seeing all of the delicious pumpkin recipes everywhere, I thought we should spice things up a bit. Once I started adding I didn t stop- that s how the dark chocolate made the mix as well! <em>Pureed pumpkin is an easy addition into many meals or food items- loaded with vitamin A and a good source of fiber. </em></p><p>Please feel free to share some of your favorite muffin recipes and/or muffin modifications, I would love to try them!</p><p><strong><span>Pumpkin Banana Dark Chocolate Muffins</span></strong></p><p><strong><span><img src="../files/uploads/PUMPKINMUFFIN.jpg" alt="" /></span></strong></p><p><strong><span>Ingredients + my notes for a few substitution options:</span></strong></p><ul><li>2-3 Bananas (mine were very ripe)</li><li>4 T butter<ul><li>Consider exchanging 1-2 T of butter for 1-2 T of plain or vanilla Greek yogurt</li></ul></li><li> - C sugar<ul><li>Most recipes call for about 1 cup, I cut mine down to a little less than the original amount</li></ul></li><li>1 C pureed pumpkin</li><li>1 egg</li><li>1 t vanilla</li><li>1 t cinnamon<ul><li>I always give it a dash more</li></ul></li><li> t nutmeg</li><li>1 C whole-wheat flour<ul><li class="_mce_tagged_br">I substitute whole wheat flour for all-purpose flour in a wide variety of recipes. Try it out!</li></ul></li><li class="_mce_tagged_br"> t salt</li><li class="_mce_tagged_br">1 t baking soda<ul><li class="_mce_tagged_br">I was out of baking soda (not sure who runs out of that) but I used 3 t baking powder for the same result</li></ul></li><li> C flax seed meal (optional)</li><li> C chopped pecans (optional)</li><li>Dark chocolate chips- add according to your liking (in moderation of course!) </li></ul><p><strong>Directions:</strong></p><ul><li>Preheat oven to 425 degrees F</li><li>Line 12-count muffin pan with paper liners, or use nonstick cooking spray</li><li>Melt the butter, then mash with bananas in a large mixing bowl.</li><li>Add sugar and pureed pumpkin, followed by the egg and vanilla</li><li>Stir in cinnamon, nutmeg, flour, salt and baking soda. Mix well.</li><li>Spoon evenly into muffin tins.</li><li>Bake for <strong>ONLY</strong> 5 minutes at 425 degrees. <strong>REDUCE HEAT</strong> to 350 degrees, baking for an additional 15 minutes.</li><li>ENJOY!</li></ul><p> </p><p>Don't forget to share your favorite muffin recipe or muffin recipe modifications!</p> restaurant-style-mexican-dinner-platter-made-easy-made-healthy-made-at-home-made-for-the-family http://lemondnutrition.com/blog/restaurant-style-mexican-dinner-platter-made-easy-made-healthy-made-at-home-made-for-the-family.html http://lemondnutrition.com/blog/restaurant-style-mexican-dinner-platter-made-easy-made-healthy-made-at-home-made-for-the-family.html <p>In honor of National Family Meals Month, I decided to share one of my favorite meals I love to prepare for my family. Why do I like this meal at home? It is so similar to eating a platter dinner at a Mexican restaurant, but MUCH HEALTHIER! It is FULL OF FLAVOR. It is QUICK EASY. The chicken is always moist!</p><p>This meal made at home is the perfect example of everything that we often discuss with so many of our patients and clients. Not only is this meal an example of balancing your plate (following a MyPlate pattern), but it also exemplifies choosing more nutritious foods ( eating a rainbow ), incorporating fiber, choosing healthier fats, and how to reduce calories in your families favorite foods. Just by simple choices, this family meal is:</p><ul><li>High protein, that helps with feelings of fullness and satisfaction</li><li>Nutrient dense, and a good source of fiber</li><li>Significantly lower in calories than eating out</li><li>Very little added fats, but contains healthy fats to support your health</li><li>Colorful based upon the vegetable (or fruit) choices</li><li>Includes four of the five MyPlate Food Groups.</li></ul><p>The best part of making this meal tonight My daughter came up and asked: Can I help make dinner? and she learned how to use the emersion blender.</p><p>In closing, I would like to make a couple of disclaimers about the pictures included. First, the picture of the meal, was MY PLATE actual foods pictured were served and eaten as is, by myself and my family. The only thing staged about this meal, was that I placed the foods on the plate in a similar fashion to what your Mexican Dinner Platter would look like in the restaurant -- with your beans, entr e, cheese, sour cream, and little lettuce salad. Secondly, because this is everyday life my meal pictures were taken from my cell phone. </p><p>Finally, a confession this Registered Dietitian Nutritionist does have 11-inch plates in her house But, most of the time my family does eat off of the salad plate that is closer to 6-inches in diameter. Recommended plate size, to help with appropriate serving size, is approximately 9 or 10-inches.</p><p> <img src="../files/uploads/keriplatter.jpg" alt="" width="1431" height="1073" /></p><p align="center"><strong><em>RECIPE INSTRUCTIONS</em></strong></p><p align="center">Prep time = 30-minutes.</p><p align="center">Number of Servings = 4 (Meal adjusts easily depending on number eating).</p><p align="center"> </p><p align="center"><strong>Estimated Nutritional Content per Platter/Meal via MyFitness Pal Entry: </strong></p><p align="center">Total Calories ~450 kcal/platter Total Protein ~45 grams Total Fat ~14 g</p><p align="center">Total Carbohydrate ~30 grams Fiber ~11 grams</p><p align="center"> </p><p align="center"><strong>MyPlate Food Groups Included: Protein, Starch, Vegetables, and Dairy</strong></p><p><strong><em><span>Ingredients:</span></em></strong></p><p>4-4oz Chicken Breasts</p><p>1-cup Salsa</p><ul><li>Your choice to meet the tastes, flavor, heat, and spice your family desires.</li></ul><p>1-can Beans</p><ul><li>Your choice: traditional refried (no added fat); refried black beans (no added fat; whole pinto; or whole black.</li></ul><p> c. Shredded Cheese</p><p>2-4 cups raw spinach</p><p>1-whole avocado (8-slices)</p><p>Bell Pepper Rings (Choose Red, Yellow, or Orange for variety)</p><p>Sour Cream Substitute (I used 2% milkfat, cottage cheese)</p><ul><li>Just blend/puree low-fat cottage cheese to make a creamy delicious sour cream substitute! Easy and no additional ingredients needed!</li><li>2 Tbsp Serving of blended cottage cheese = 40 kcal, 6 g pro, 1 g fat <strong><em><span>vs</span></em></strong>. 2 Tbsp Serving of Regular Sour Cream = 60 kcal, 1 g pro, 6 g fat.</li></ul><p><strong><em><span>Directions:</span></em></strong></p><p>Preheat oven to 350. <strong>Place chicken</strong> <strong>breasts</strong> in a 9 x 9 or 9 x 13 covered dish (may want to lightly oil the bottom with healthy oil of your choice). <strong>Cover with salsa</strong>. Place lid on dish. Put in the oven. <strong>Bake</strong> for approximately 30-minutes, or until cooked thoroughly to a minimum center/internal temperature of 165.</p><p>While chicken is cooking, <strong>heat beans</strong> on stovetop until heated through and hot. </p><p><strong>Puree the cottage cheese into the Sour Cream Substitute</strong>. I used my emersion blender for a quick and easy job, and for easy clean up. If the cottage cheese is too thick for the emersion blender, may add a little bit of milk to help with ease of blending. (See picture of finished product).</p><p><img src="../files/uploads/kerigarnish.jpg" alt="" width="896" height="672" /></p><p><strong>Prepare salad and vegetables</strong> (spinach, bell peppers, avocado). Many popular Mexican restaurants use shredded iceberg lettuce for the little side salad; I replaced it with spinach and added additional bell pepper slices and avocado slices to increase nutritional density and value.</p><p>When chicken is done baking, and beans are done heating <strong>Sprinkle and garnish with shredded cheese. </strong></p><p>Last, but not least -- <strong>plate, serve, and eat! Enjoy!!</strong></p> family-meals-month-you-win-some-you-lose-some-recipe http://lemondnutrition.com/blog/family-meals-month-you-win-some-you-lose-some-recipe.html http://lemondnutrition.com/blog/family-meals-month-you-win-some-you-lose-some-recipe.html <p> <img src="../files/uploads/family.png" alt="" /></p><p>September is National Family Meals Month. Although we are nearing the end of the month (how did that happen!?), it is never too late to talk about the importance of family meals and how to make family meals a priority in your home.</p><p>The goal for National Family Meals Month is to commit to sharing at least one more meal per week at home with your family with items bought from the grocery store - freshly prepared. The statistics behind consistent family meals for kids is amazing. <a href="http://www.fmi.org/family-meals-month/about" target="_blank">Check out their website to see for yourself.</a></p><p> <img src="../files/uploads/familymeals.jpg" alt="" /></p><p>If you re like me, or any of the dietitians here at Lemond, your schedules are packed which makes grocery shopping, planning ahead, and cooking at home feel overwhelming or like a one more thing to do scenario. Don t be discouraged. Because of this, I want to share what we do in my home. I am not a huge meal prepper/planner. Pinterest-perfect meals and month long freezer meals ready to go at a moment s notice are not my reality. I am admittedly envious of those who consistently make that happen! However, that doesn t stop me! I feel strongly about eating at home with my family and maintaining that time for us all to come together. My main goal is to make meals balanced, easy, and on the table fast.</p><p>Here are a few of my tips for getting a balanced meal on the table quickly.</p><ul><li><strong>Have items such as lean ground beef, chicken, fish, or pork in family size portions, ready to grab out of the freezer to thaw in the fridge the night before or morning of.</strong><ul><li>If I have to separate portions out of bags at 5 pm, my desire to cook at home goes down.</li><li>I also highly suggest browning meat, boiling chicken, etc., as soon as you purchase it and then freezing it for an even quicker meal prep. (This is about the extent of my meal prep when it comes to meats.)</li></ul></li><li><strong>Fresh fruits and veggies on hand always!</strong><ul><li>Buying a 2-pound container of strawberries (or any fruit)? Cut up the whole container or at least for quick colorful additions to your meal.</li><li>With fresh vegetables- try roasting, grilling, saut ing, or even steaming. With a few slices of the knife, olive oil and seasonings of your choice, you have excellent nutrition ready to go at your fingertips.</li></ul></li><li><strong>Don t discount canned or frozen foods.</strong><ul><li>Canned/frozen fruits, vegetables, tuna, chicken, etc., can be always available and cost effective options for your meals.</li><li>Opt for no added salt or canned in water giving yourself freedom to flavor just how you like.</li></ul></li></ul><p>Those are fairly simple tips- now for the part where we put meals together. My philosophy is: You win some; you lose some. This week I tried several new recipes / cooking methods for different veggies that my mother-in-law brought from her garden. One recipe was a win, one was not. That s okay- such is life, right? </p><p>My main point is this: every meal you cook at home for your family does not have to be a crowd favorite, or the most elaborate dish. Keep it simple! Having your family gathered around the table for fellowship, food, and quality time will outweigh any new recipe mishaps. And who knows? They just might find a new dinner favorite.</p><p><strong>A glimpse of my super easy, yet balanced meals this week</strong></p><ul><li>Grilled chicken marinated in Italian dressing on spinach, grilled eggplant, spaghetti squash pancakes, side of strawberries</li><li>Quesadillas: whole wheat - flax tortillas with lean ground beef, tomatoes, chilies, black olives, black beans, and spinach, topped with salsa<br /><br /><img src="../files/uploads/quesadilla.JPG" alt="" /><br /><br /></li><li>Breakfast for dinner! Scrambled eggs, buckwheat pancakes, sausage, fresh fruit</li></ul><div> </div><p><strong>Recipe for Spaghetti Squash Pancakes</strong><br />(original recipe from fellow RDN, Emily Hein @ <a href="zenandspice.com" target="_blank">zenandspice.com</a>, with a few adaptations by me)</p><p><img src="../files/uploads/squashpancake.jpg" alt="" /></p><p> </p><div class="blog-yumprint-ingredient-section"><div class="blog-yumprint-subheader"><strong>INGREDIENTS</strong></div><ul><li class="blog-yumprint-ingredient-item">1 spaghetti squash</li><li class="blog-yumprint-ingredient-item">1/2 tsp salt</li><li class="blog-yumprint-ingredient-item">1/2 cup whole wheat flour</li><li class="blog-yumprint-ingredient-item">1/2 cup grated parmesan cheese</li><li class="blog-yumprint-ingredient-item">1 large egg, beaten</li><li class="blog-yumprint-ingredient-item">2 cloves of garlic, minced</li><li class="blog-yumprint-ingredient-item">salt and pepper to taste</li><li class="blog-yumprint-ingredient-item">2 Tbsp olive oil</li></ul></div><div class="blog-yumprint-method-section"><div class="blog-yumprint-subheader"><strong>INSTRUCTIONS</strong></div><ul><li class="blog-yumprint-method-item">Preheat oven to 400 degrees. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Place on a baking sheet cut face down, bake 40-60 minutes until fork is able to pierce skin.</li><li class="blog-yumprint-method-item">Remove from oven and let cool, then use a fork to shred the squash.</li><li class="blog-yumprint-method-item">Mix the shredded squash, flour, parmesan cheese, egg, garlic, salt and pepper in a large bowl.</li><li class="blog-yumprint-method-item">Heat the olive oil in a large skillet over medium heat.</li><li class="blog-yumprint-method-item">By 1/4 a cup, scoop the mixture into the hot skillet and flatten. Fry until browned on each side, about 5-6 minutes per side.</li></ul><p> </p><p> What are your favorite quick meal hacks to get food on the table fast? We love to hear from you!</p><p> </p></div> thinking-outside-of-the-box-recipe http://lemondnutrition.com/blog/thinking-outside-of-the-box-recipe.html http://lemondnutrition.com/blog/thinking-outside-of-the-box-recipe.html <p>How does one define good nutrition? All too often nutrition is not defined, rather it can more accurately be described as confined. If you have been on any form of social media or even in the gym, you have probably heard of or practiced this so-called confined nutrition. The truth of the matter is good nutrition is not limited. At the end of the day, you should not feel like you have missed out because of any restriction that you or someone else has placed on you. Getting adequate nutrition should not take up all of your time and energy, nor should it be placed inside of a box. That s right, I m calling you out. I am calling out any of you, man/woman/child/teenager/adult who have practiced a restrictive diet that left you feeling guilty at the end of the day or has left you feeling like you need to have a cheat day or meal. I often hear the word cheat when counseling clients for weight loss or even weight management. What does cheat mean? From what I have gathered based on talking to numerous people, cheat means having something that you normally do not allow yourself to have. Everyone is different, so for some all of the calories that you did not consume during the week due to restricting- you may add back into your diet on your cheat day because you left yourself feeling so deprived that you splurged. For others, you may allow yourself to have a meal that you would not consider to be up to par in your weekly meal plan. Today, I hope with reading this blog you find that you can think outside of the box and allow yourself to have the freedom to fit in some of your favorite items. (See one of my favorite recipes below.)</p><p>As simple as it may sound, a good start is making sure that you are not skipping meals. When we skip meals, we tend to not make the best decisions at our next meal and can also feel sluggish. When eating snacks, make sure that you are mindful of how much you are eating by measuring out portions ahead of time- because let s face it, who wants to deal with that when you are on the verge of starring in your very own Snickers commercial. Another simple sounding, but not necessarily easy change is to aim for 3-4 food groups per meal. Use snacks as not only a way to fight off being hangry, but also as a chance to get in some of those food groups that you may not always include such as: dairy, fruit or vegetables.</p><p>In regards to health, one could say it is a multifaceted topic. By this I mean that there are numerous areas to consider when trying to achieve optimum nutrition. This means prioritizing your health. Being a person that thrives off of helping others and someone who truly wants to put others first, I can relate to not always prioritizing myself. As the old adage goes, you cannot pour from an empty cup . I question if truer words have ever been spoken. You see, if you really care about helping others, doing a good job at work, and being the best person you can be- you will also realize that you are a priority. This means getting adequate sleep at night (still working on that one), eating an adequate diet, fitting in physical activity, and last but not least- taking care of your mental/emotional health.</p><p>Today I challenge you to think outside of the box, enjoy your food, and stake your claim- your independence from letting food control you and feeling limited.</p><p>Don t forget to check out the recipe below and feel free to share one of your favorite popsicle recipes with us! We love to hear from you!</p><p> <img src="../files/uploads/healthy.jpg" alt="" width="500" height="328" /></p><p><strong>Lauren s Popsicle Recipe</strong></p><p>I know what you are thinking, creative title I know! This recipe will make 4- 4 oz containers. I personally used Ninja Turtle Tupperware because- why not?</p><p>Step 1. Blend the following ingredients until smooth.</p><p>1 avocado</p><p> tbsp agave nectar</p><p>2 tbsp ground flax and chia seeds</p><p>1 cup frozen blueberries</p><p>1 cup unsweet vanilla silk</p><p>Step 2. Pour the mixture into your popsicle molds or container of choice.</p><p>Step 3. Freeze for about 1 -2 hours.</p><p>Step 4. Enjoy and go post your favorite popsicle recipe to share with us! </p> hannah-lemonds-berry-banana-smoothie-video-recipe http://lemondnutrition.com/blog/hannah-lemonds-berry-banana-smoothie-video-recipe.html http://lemondnutrition.com/blog/hannah-lemonds-berry-banana-smoothie-video-recipe.html <p>My 12 year old daughter, Hannah, loves smoothies! It's the perfect treat to get her energized for her long cheer practices or even after for a refuel. She's been a smoothie fan for as long as I can remember. In fact, we have a video we did back when she was 7 years old where she shared her favorite smoothie recipe in a Disney cookbook. [Watch original video here (her mom still adores it!)] Mortified, Hannah wanted to do another smoothie video to show everyone that she's older now and she still loves her berry smoothies.</p><p><iframe src="https://www.youtube.com/embed/PkCcYK_j0CE" frameborder="0" width="560" height="315"></iframe></p><p><strong><span>Hannah Lemond's Berry Banana Smoothie</span></strong></p><p>Ingredients:<br />1 cup low-fat milk (may substitute for soy, coconut, almond or rice milk)<br />1/2 cup plain Greek or regular yogurt (coconut yogurt a diary-free alternative)<br />1 cup frozen mixed berries<br />1 medium ripe banana<br />3-4 ice cubes</p><p>Add ingredients in order listed and blend until smooth. Pour into your favorite glass and be sure to get a fancy straw for extra fun! </p><p><em>For more yummy recipes, tips and tricks for fueling kids the healthy way, visit kidseatright.org.</em></p> fun-in-the-kitchen-toddler-style http://lemondnutrition.com/blog/fun-in-the-kitchen-toddler-style.html http://lemondnutrition.com/blog/fun-in-the-kitchen-toddler-style.html <p>Kids Eat Right {KER} Month continues here on the Lemond Nutrition blog! I always love KER in August, as well as National Nutrition Month in March, due to the numerous recipes, meal planning ideas, feeding tips, etc. that are shared from RDNs, doctors, and even parents from all around the US. A popular nutritional focus around this time of year is regarding lunchbox makeovers for school-aged children and teens and fueling them appropriately while at school and between activities. The ideas are often helpful for parents who take their lunch to work or even for kids who are at home! Since we are all in different stages, I thought I would gear my take on KER towards our littles who are still at home throughout the day, whether that be full-time or part-time. Over the past couple of weeks, I began thinking about my son, Denton (2 years old), and what I hope he understands about food, complete nutrition, and his body now and as he grows older. What are things I can be doing now to encourage a healthy view on the things mentioned above?</p><p><img src="../files/uploads/dentonemily.jpg" alt="" width="640" height="590" /></p><p>As a dietitian-mom, I sometimes feel hypersensitive and want to control the foods around us that he consumes (or is offered), and at the same time, I sometimes tend to be laxer in the foods that he consumes because I want food to be enjoyed without any stigmas or the association of food with need for control and good vs. bad. I want him, yes, even at the age of 2, to start recognizing what makes up balanced meals, what is appropriate at breakfast or at a snack and what sometimes vs. all the time foods are. Confidence is key when talking about nutrition for all ages, but what if we instill that confidence as early as possible? There is so much information to sort through and for that reason I am going to take steps now to help him process through these things later.<em></em></p><p><em>Before I share my tips and ideas for bringing food awareness into your home with a toddler which let s be honest, is easier said than done, I want to share a real life moment with my 2-year-old. Just because I am a dietitian doesn t mean we are exempt from the typical toddler wants (read: demands). Unfortunately, he doesn t beg for vegetables all day long! </em></p><p><em> Last week as Denton woke up, I asked what he would like for breakfast. He said, Hmmm, cake! I laughed and explained that was not an option. Full of enthusiasm, Oh okay, I know! Ice cream! Again, as I explained that these items were not an option and not even something we had available, he says, Oh, we better go to the store </em></p><p align="center"><em>Aaanddd we have a LONG way to go. It s a process people.</em><em>J </em></p><p>Back to my original purpose in this post, here are a few activities and ideas that I am working to implement in my home. I am not doing this in hopes that my kids are dietitians or chefs. I am doing this to promote food awareness, show them around the kitchen and to foster a healthy relationship with food!</p><p> </p><p><strong><span>Tips for Toddler Nutrition Awareness:</span></strong></p><p><strong>Pairing Food and Fun </strong></p><p>As I am sure every parent or caregiver can testify to, meals may not always go as smooth as planned. Don t make meal time the only time foods and their nutritional benefits are discussed since stresses may be high or time limited. Throughout the day, talk with your little one about the different properties of food and incorporate these into play time. We have a play kitchen with different food models. Help your son or daughter identify the properties of those foods which may make them more intriguing the next time that food appears on the plate. What do we put on a burger? What is a good idea for a pretend snack? Other examples: avocados are creamy, tomatoes are juicy, carrots are crunchy, watermelon is sweet, etc. Please note- having a play kitchen or food models is not required. Discussing foods and their properties, colors and textures can be done with real foods from the fridge or pantry, in the grocery store or even at a restaurant. Engage them early in the conversation of food!<img src="../files/uploads/playfood.jpg" alt="" /></p><p> </p><p><strong>Kitchen Tasks</strong></p><p>What are age appropriate tasks for a four-year-old, or even a two-year-old? I have to be honest- having a two-year-old help in the kitchen is a tall order. But, nevertheless, I know it is valuable for my son or any toddler (or kid) to perform age appropriate tasks that will help build their confidence or familiarity in the kitchen. Set them up next to you and show them how it s done!</p><p>While I wouldn t give my 2-year-old a knife to chop veggies, there are several things that he can do:</p><ul><li>Wash and dry hands appropriately for food prep</li><li>Help press buttons on microwave and stove for cooking / preheating<ul><li>Of course he is shown which ones to push</li><li>Discuss what the red lights mean on the stove top for added safety and understanding</li></ul></li><li>Mash potatoes</li><li>Add and mix in ingredients in a large bowl</li><li>Stir mixtures / sauces with assistance<ul><li>We count out loud how many eggs we need, I crack them to put in a bowl and whisk. Since my son wants to help, I allow him to stir the mixture gently prior to placing in the skillet.</li></ul></li><li>Sprinkle pre-grated cheese onto foods or into recipes</li><li>Place waffles or bread into the toaster</li><li>Counting out eating utensils for the family</li></ul><p>Tasks can increase in difficulty based on each child and comfort in the kitchen.</p><p><img src="../files/uploads/dentontoaster.jpg" alt="" /></p><p> </p><p><strong>Building Their Plate Yes and No </strong></p><p>Often times as parents we prepare the foods, plate the meal or pack the lunch behind the scenes. This takes some of the wonder or engagement out of the eating process for kids. And- it can add more work on us. If kids are involved in the cooking process or even the plating of their foods at a meal, they often show more willingness to try a food or increased acceptance in general. Consider plating foods family style, allowing toddlers or older kids to use the spoon or spatula to put selected items on their plate. Rather than having to have a serving of everything offered (which may be overwhelming for our selective eaters), encourage them to select 3 of the items, eating them in any order they desire! As adults we have the ability to accept or reject a food and to only eat as much as we want. Giving our kids this flexibility and responsibility to choose from the options available can ease meal tensions as well as foster a healthy relationship with foods --learning to listen to their bodies.</p><p>What are some of your favorite ways to get your toddlers or children involved in the kitchen? What are some of the challenges? As I said before, we are all in different stages! Pick what works best for your family and build from there. The start of a new school year inspires changes regardless if your child is in school yet or not. Make this year full of healthy changes while building confidence in your kid s understanding of food and nutrition!</p><p> </p><p> </p><p> </p> dealing-with-a-picky-eater-confessions-of-an-rdn-mother… http://lemondnutrition.com/blog/dealing-with-a-picky-eater-confessions-of-an-rdn-mother….html http://lemondnutrition.com/blog/dealing-with-a-picky-eater-confessions-of-an-rdn-mother….html <p>During the month of August we are celebrating Kids Eat Right at Lemond Nutrition. Helping kids to eat right is not always easy. <em>Eating right</em> does not always follow an equation or a checklist; 2 + 2 does not always add up to 4 right away, completing the checklist does not always mean complete or finished. What I do know is that <em>eating right</em> is always a process throughout all lifecycle ages and stages. For me, I often describe my job as a coach or cheerleader for families working towards healthy goals. As an RDN, I provide a toolbox of evidenced-based solutions and professional insight on how to maximize nutrition to support the development and maintenance of sharp minds, strong bodies, and healthy lives for the whole family.</p><p>I have a confession. I am a Registered Dietitian Nutritionist (RDN), and my child is a picky eater to say the least. I can easily count the number of foods she is willing to eat and accept. She is perfectly happy with eating the same food items over and over again. She can also be described as a strong-willed, spirited child, and her pickiness started at the perfect developmental age many refer to as the terrible two s. There were many other things left behind with the terrible twos and challenging threes, but her picky eating behaviors and habits have persisted and remained for several years now, as she is starting 1<sup>st</sup> grade in the next few weeks. </p><p><img src="../files/uploads/girls+eating+strawberries.jpg" alt="" width="480" height="320" /></p><p>People are amazed and surprised when they realize and learn how picky my daughter is. They just assume that my daughter wouldn t and shouldn t be picky because I am a dietitian. Honestly, some days I am a little embarrassed that I am providing advice on how to manage picky eaters, when my very own child is incredibly picky and limited in the foods she is willing to eat. However, as a parent I remain <em>confident</em> in how we parent, manage, encourage, and improve of the variety of foods she eats. So in the observance of Kids Eat Right, I decided to share both my professional insight combined with my personal experiences.</p><p><strong>1. Is my child eating enough?</strong> The answer to this question can be found in the correct plotting and professional interpretation of your child s growth charts. If their growth is consistently following the same percentile; then yes, your child is getting enough calories and protein to support growth. Growth charts not only show us if their weight and height are appropriate for their age, but they also show us that the rate of growth is appropriate for their age.</p><p>As a mother, before I get anxious about her nutrition, I refer to her growth charts. Since her rate of growth, height, and weight consistently chart on the same percentile lines, I have confidence and am reassured that she is meeting her needs adequately and appropriately. My daughter can support her growth and development with the foods she is eating.</p><p> </p><p><strong>2.</strong> As an RDN and parent, I preach and practice (or at least try to practice) Ellyn Satter s evidenced-based principles of the <strong> Division of Responsibility </strong> between parents and children for feeding. It is the parent s responsibility to provide the foods to eat, and determine when to eat. It is the child s responsibility to decide if they are going to eat and how much they are going to eat. As a parent, you determine that now is time to snack and now is time for a meal; if she decides not to eat at that time, then the next meal or snack is just right around the corner. It is a balance in trusting your child s hunger cues, but not allowing them to snack too much so that it encourages their appetite for the next meal and what is offered. It is OK for your child to be hungry and ready to eat. As parents, we trust and have confidence in our daughter s hunger cues. </p><p> </p><p><strong>3.</strong> Instead of focusing on how little or how much a child is eating, <strong>concentrate and offer a variety of foods</strong>. Measure variety of foods by the variety of color in the foods that are being eaten. Encourage eating a rainbow to help with fruit and vegetable intake. Luckily, my daughter does like a variety of fruit. (Her diet is significantly lacking in vegetables, but again something to work on). Our goal and rule is 3-servings of different fruits each day. For what it is worth, I do not count applesauce, juice, or fruit in pouches as a serving of fruit; I only count whole fruit that is fresh, frozen, or canned depending on the season and availability. </p><p>I would say that she agreeably meets the goal of eating 3-fruits a day five out of seven days of the week. Studies have shown that kids can meet their vitamin and mineral needs by eating as little as 3-servings of different fruits and/or vegetables each day. Of course, more fruits and vegetables is always better, but 3-servings is a good starting point. We also strive for 3-servings of dairy each day, as it is another nutrient dense food that provides different vitamins, minerals, and health benefits than fruit and vegetables.</p><p><strong><br /></strong></p><p><strong>4. Snacking</strong>. Children need to snack in order to meet all their needs for growth and development. Children cannot meet their nutritional needs with just 3-meals a day. My child snacks. Both at home and on-the-go, we always have with us and provide healthy, wholesome, and quality snacks. I plan ahead and pack snacks. Also when snacking, we provide both a carbohydrate source (i.e. pretzels or crackers), with a protein source (i.e. nut butter or yogurt). If it were up to my daughter, she would just limit herself to eating carbohydrates all day long, which limits the amount of nutrition she is receiving. But when pairing the carbohydrates with protein, I know she is enhancing the nutritional value of her snacks. However, truth be told and I must admit, that even from this healthier selection, we probably offer the snacks that she prefers or likes most often. But, we recognize this as an area in need of improvement and we will work on it all in good time. In the meantime, I have knowing she is eating healthier, balanced snacks variety in snacks and more structure with snack timing is something as parents we need to work on as a part of our division of responsibilities.</p><p> </p><p><strong>5.</strong> Remember that you are a <strong>role model</strong>. The saying is monkey see, monkey do; not monkey say Actions speak louder than words, science and evidence also supports this concept. Both good and bad habits are learned. Did you know that: infants and toddlers are most influenced by their parents eating habits; but that young children (grade school) start to be more influenced by the eating habits of their siblings and other close family members; and that teens are most influenced by the eating habits of their peers and friends. If we all raise our children into teenagers that make healthy choices, they will encourage each other to make healthy choices. It can be a very positive and self-fulfilling prophesy.</p><p> </p><p><strong>6</strong>. Allow children to participate and help with <strong>food preparation and serving</strong>. Do not let time or the potential of a mess be barriers to this process. Children are sensory creatures. They learn through all of their senses eating involves all of the senses. The more often children are exposed to different foods through touch, see, smell, and sound, the more receptive they will become to taste or sample these foods. Again, research supports that frequent and multiple exposures encourage children to expand their food choices through familiarity.</p><p>Also keep in mind that exposure to foods can also include <strong>food activities</strong>. Art projects with foods bean lentil pictures, macaroni necklaces, food science experiments, painting with natural food colors and discuss what foods made those colors, etc. Activities can also include going to a local farmer s market and having each member of the family choose one fruit or vegetable to bring home for the family to eat.</p><p> </p><p><strong>7.</strong> Do not underestimate the <strong>value of a healthy food and eating environment</strong> to promote healthy eating habits. First, make sure that you are offering child-size servings, not adult sized servings. Eat together as a family. Limit distractions (i.e. turn all screens off). Make eating enjoyable and memorable. When role modeling positive eating habits and behaviors, teach the importance of good nutrition and do not focus on the consequences of bad nutrition. Do not bribe or reward with dessert; do not put conditions on foods. The days of making a happy plate are gone. When talking about food, always use positive messages that food helps us to be strong and healthy. Food helps us to focus and concentrate. Food gives us energy to perform well in school and physical activity. Food helps us heal when we are sick. </p><p> </p><p>So in conclusion, look at the big picture of health and nutrition. Just like you want to focus on the foods that you can put on your plate, and the foods that can be eaten, when dealing with a picky eater, we also look at the big picture of eating habits, growth, development, and attitudes and beliefs about food. Even though my child remains a picky eater, progress is slow, and there are things my husband I can do differently to help with her acceptance and variety of food choices; at the of the day, we are the best <em>role models</em> that we can be. I <em>know</em> that she is growing and developing as she should. I <em>have confidence</em> in the quality of foods she eats. I <em>trust</em> her hunger cues. Most importantly, she <em>demonstrates healthy attitudes and beliefs</em> about foods. All of these things make both my RDN and mother s heart happy.</p> its-not-what-you-think http://lemondnutrition.com/blog/its-not-what-you-think.html http://lemondnutrition.com/blog/its-not-what-you-think.html <p>It s Not What You Think</p><p>As I set out to write my first blog as a dietitian at Lemond Nutrition, my mind is flooded with various ideas. Through all of the ideas, there is one that is near and dear to my heart- self acceptance. It may sound odd that I am writing about self-acceptance on a blog dedicated to nutrition and health, but isn t health all-encompassing? I personally believe that in order to have good health, you must also learn to accept where you are at. The key is to know that you do not have to stay where you are at! Small and consistent changes really do make a difference.</p><p>While having the opportunity to see a wide array of clients, I must admit that when a younger client comes in seeking nutrition counseling for weight management- my heart aches to help. The truth is, this is probably the case with every dietitian. Dietitians are known for wanting to help others and thrive off of the opportunity to do so. We honestly want you to succeed and want to build lasting relationships with you. We love having the chance to be a part of your journey because, as I previously mentioned, you do not have to stay where you are at.</p><p>Just as many of our clients open themselves up to us, I am pleased and excited to have the opportunity to do the same with you. Growing up, I was the typical teenage girl that was overly focused on appearance. That is not to say that other things were not important to me, but what others thought definitely held a position higher than it should. I struggled with not loving myself where I was at the time. When I graduated high school, I did exactly as they said I would- I gained the freshman 15+ (the plus sign means that I exceeded their expectations, but not in the way I would have hoped for). A few years later, I don t know what exactly clicked in me, I guess you could say I had an awakening of sorts, I decided that I wanted to be healthier. I joined a gym, which I worked at, so some could say that I had the ultimate form of accountability. During my time at the gym, I decided that I would start to change my eating habits, as well. Needless to say, I decided to go to school to become a Registered Dietitian to help myself and others.</p><p>After much dedication to choosing the all the time foods the majority of the time and the sometimes foods on occasion, I finally met my goal. I have learned that obtaining good nutrition habits does not happen overnight, rather it is about consistency. I feel healthier and have finally learned to accept where I am. Sure, I still have areas that I would like to improve on, but now I consider myself to be an adult that is making small and consistent changes in order to reach her goals. I will be honest, it does not get any sweeter than that- acceptance of the journey including the dirt roads and not just the paved.</p><p>Somewhere along my journey, it became very important to me to help others learn to accept themselves the way that I have learned to accept myself. As a dietitian, it is a goal of mine to empower others through providing them with nutrition counseling. It is my responsibility to ensure that they know it will not happen overnight. It is through offering accountability and support along the way that I have the opportunity to be a part of their journey <em>and success</em>. A huge part of my role is helping the client set realistic goals and encouraging the client to meet them. When do I consider myself successful? It is when a client realizes that they do not have to give up when they struggle or do not reach their idea of perfection . It is when they learn to accept their journey to achieving good nutrition.</p><p>What I want you to take away from this is everyone has to start somewhere, but it does not mean that they cannot learn to accept where they are in the process.</p><p><img src="../files/uploads/FoodForThought-LaurenMorris.jpg" alt="" width="913" height="215" /></p><p>I will say it again- EVERYONE HAS TO START SOMEWHERE, BUT IT DOES NOT MEAN THAT THEY CANNOT LEARN TO ACCEPT WHERE THEY ARE IN THE PROCESS. Now, let that sink in. Where will you start today?</p> summer-salsas-any-child-will-love http://lemondnutrition.com/blog/summer-salsas-any-child-will-love.html http://lemondnutrition.com/blog/summer-salsas-any-child-will-love.html <p><em>Guest post by Lindsay Phillips</em><br /><em><a href="http://www.twu.edu/nutrition-food-sciences/default.asp" target="_blank">Texas Woman's University Dietetic Intern</a> </em></p><p>When it comes to summer snacking, few things are more satisfying than a delicious salsa. I love all types and textures of salsa, be it chunky or smooth. When it comes to heat, the hotter the better! With all the awesome variations of salsa, it is no wonder it has become one of the most popular dips served at backyard BBQs, Super Bowl parties, reunions and graduation parties.</p><p><img src="../files/uploads/fruit-display.jpg" alt="" width="554" height="415" />As someone who LOVES cooking with fresh ingredients, I believe store-bought salsa should remain on the shelf! Using simple ingredients (some which might already be in your refrigerator), a sharp knife, or food chopper, you ll be able to make delicious salsa in just a few minutes!</p><p>Basic salsa is simply chopped tomatoes, chilies, onions, and cilantro, flavored with salt and lime juice. But, the versatility of salsa is what makes it such a great dip! Here are a few tips for making extraordinary salsas:</p><p>1. Tomatoes do NOT have to be part of your recipe play around with fruits that are in season like mangoes, melons, berries, pineapple, and peaches.</p><p>2. Use a mixture of herbs mint, oregano, and basil can add a nice fresh flavor to fruits and vegetables</p><p>3. Play with different textures for your salsa; shred, mince, chop and even puree ingredients to give your salsa a layer of different textures.</p><p>4. Salsa does not have to leave you spouting flames. Sweet and tangy salsas can be the perfect complement to grilled <a href="http://www.tasteofhome.com/recipes/grilled-chicken-with-salsa">chicken</a> or <a href="http://www.epicurious.com/recipes/food/views/grilled-sea-bass-with-tropical-salsa-102174">fish</a>, and are kid friendly!</p><p><img src="../files/uploads/sweet-salsas.jpg" alt="" width="572" height="428" /><br />Now, forget about those tortilla chips when serving your salsa. There are a variety of ways to serve this beautiful dish. Some of my favorite ways include serving it over fish, chicken, or simply mixing in with plain quinoa and my favorite salad greens. Adding salsa is a quick and easy way to flavor your salads! You can also puree your favorite salsa to make a salad dressing or marinate. </p><p>Here are three fun and unique recipes to help keep your meals scrumptious and colorful this summer! Don t forget to check out <a href="https://www.pinterest.com/explore/best-salsa-recipe/">Pinterest</a> for more recipes. </p><p><img src="../files/uploads/pineapple-jicama-salsa.jpg" alt="" width="657" height="505" /></p><h1>Pineapple-Jicama Salsa</h1><p><span>Ingredients:</span><br />2 T. red onion, chopped<img src="../files/uploads/Get-creative-bubble.jpg" alt="" width="302" height="329" /><br />2 T. lime juice, freshly squeezed<br />zest of lime<br />3 T. mint, finely chopped<br />1 T ginger, freshly grated<br />1/4 tsp. sea salt</p><h1>Strawberry Cherry-Basil Salsa</h1><p><span>Ingredients:</span><br />1 c. cherries (~10), pitted and chopped<img src="../files/uploads/Link-pit-cherries.jpg" alt="" width="240" height="247" /><br />2 c. strawberries, chopped<br />1/4 c. basil leaves, minced<br />4 tsp. Balsamic vinegar</p><p><img src="../files/uploads/zesty-watermelon-salsa.jpg" alt="" width="657" height="491" /><br /> </p><h1>Zesty Watermelon Salsa</h1><p><span>Ingredients:<br /></span>1 T. lime juice, freshly squeezed<br />1 T. juice from watermelon<br />2 c. watermelon, diced<br />1 c. diced cucumber (peeled)<br /> c. green onions, sliced<br />2 T. fresh cilantro, minced<br />2 tsp. jalapeno, minced (remove seeds for less heat)<br />2 tsp honey</p><p> </p><p><img title="Lindsay Phillips, TWU Dietetic Intern" src="../files/uploads/Lindsay-Phillips.jpg" alt="Lindsay Phillips, TWU Dietetic Intern" width="192" height="268" />Lindsay Phillips is a graduate student and dietetic intern at Texas Woman s University. She earned her Bachelor s degree in Nutrition with an emphasis in Dietetics from TWU. She has been a Graduate Assistant for the past two years assisting with Medical Nutrition Therapy, Bionutrition, and Culture Food. She moved to Texas from her home state of South Dakota in December 2009. She has a passion for cooking and teaching others how to prepare healthy home cooked meals. She currently resides in Dallas working as a Personal Chef. </p><p><span><br /></span></p> spinach-artichoke-pizza-the-three-step-solution-to-healthy-meals http://lemondnutrition.com/blog/spinach-artichoke-pizza-the-three-step-solution-to-healthy-meals.html http://lemondnutrition.com/blog/spinach-artichoke-pizza-the-three-step-solution-to-healthy-meals.html <p><em>Guest post by Caitlin Marek</em><br /><em><a title="UT Southwestern Masters in Clinical Nutrition" href="http://www.utsouthwestern.edu/education/school-of-health-professions/programs/masters-programs/clinical-nutrition-coordinated-program/index.html" target="_blank">University of Texas Southwestern Clinical Dietetic</a> Intern</em></p><p>You may think that dietitians (and future dietitians) have it all together when it comes to healthy eating. I can t speak for dietitians, since I am not one yet, but I can speak as a student in training to become one- eating healthy is a lot of work, and creating healthy eating habits is even more work. So, I would like to give you a few tips that I have started practicing and give you a way to apply those tips to a typical American dish.<br /> <strong><br /> Healthy Eating As Easy As 1-2-3<br /> </strong>First, I would like to define healthy eating as eating food that makes your body feel good, rather than food that drags you down. At the end of the day, it s your choice which foods you eat. We are all on our own journey with the food we eat; my journey is going to look a lot different from yours and yours from mine. But don t forget, eating healthy is about the journey not the destination!</p><p>If you want to learn more about how to eat a balanced meal you can love, here are a few tips that I have started to practice:</p><p>1. What are foods you love?</p><p>My husband and I always have three things at our home: peanut butter, milk and frozen vegetables.</p><p>2. Find recipes or ideas you like that include your staples.</p><p>I buy apples to eat with peanut butter for a snack, and I cook the vegetables with many different recipes my husband and I love.</p><p>3. Tailor your meals to match MyPlate (pictured below).</p><p><img src="../files/uploads/myplate_blue.jpg" alt="MyPlate Graphic" width="275" height="250" />MyPlate is a guide to balancing your meals. Striving to fill half your plate with fruits and vegetables, a fourth with grains (particularly whole grains), and a fourth with protein will help you find a way to eat healthier with the foods you love and feel full afterwards.</p><p><br /> <br /> <strong></strong></p><p><strong> </strong></p><p><strong> </strong></p><p><strong><img title="Spinach Artichoke Pizza" src="../files/uploads/spinach-artichoke-pizza.jpg" alt="Spinach Artichoke Pizza" width="3009" height="2793" /> </strong></p><p><strong>Spinach and Artichoke Pizza Recipe<br /> </strong>I love pizza, especially homemade pizza because seeing the dough rise can feel so rewarding! Pizza is a meal I think many of us can relate on, so I wanted to share a homemade spinach and artichoke pizza recipe to show that even pizza can be fit to MyPlate. I ll let you in on a secret you don t have to stop eating pizza to eat healthy. Isn t that great news?</p><p>The key to pizza and to other starch-heavy meals, such as spaghetti, is to add a salad or a bowl of vegetables on the side to balance your plate. If you don t remember anything I ve said already, remember this <strong>you don t have to include every food group (protein, starch, vegetables, fruits, and dairy) with every meal</strong>. It is recommended to include at least 3 different food groups in each meal, while consuming every food group daily. You set your plate up for success when you strive to get all five food groups with almost every meal.</p><p><img title="Spinach Artichoke MyPlate" src="../files/uploads/spinach-artichoke-myplate.JPG" alt="Spinach Artichoke MyPlate" width="4032" height="3024" /></p><p><strong>Spinach and Artichoke Homemade Pizza<br /> </strong>Yields: 1 large pizza<strong></strong></p><p><strong>DOUGH</strong></p><p>1 cups white flour<br /> 1 cup of warm water<br /> tsp salt<br /> 2 tsp yeast<br /> 1? cups of whole wheat flour<br /> 2 Tbsps of olive oil</p><p><strong>TOPPINGS</strong></p><p>1 Tbsp olive oil<br /> 3 cloves of garlic, minced<br /> 1 cup of Italian cheese (mix of part skim mozzarella, parmesan)<br /> 1 cup of baby spinach<br /> cup of onions<br /> cup of bell peppers<br /> 1 large tomato, sliced<br /> 1 cups of quartered artichoke hearts, canned in water</p><p><strong>Directions</strong></p><p><strong>DOUGH</strong></p><ol><li>Preheat oven to 375 degrees. In a large mixing bowl, combine all-purpose flour, yeast and salt. Add the oil and warm water to the flour mixture and mix with an electric mixer. Mix on a high speed until a soft, elastic dough forms.</li><li>By hand, stir in the wheat flour slowly. Once you have mixed in the last of the wheat flour, knead the bread until a soft ball forms.</li><li>Set the bowl with the dough in a warm place and cover the bowl with a dish towel. The dough should rise in about 10-15 minutes.</li><li>Before removing the risen dough from the bowl, clear a flat surface to roll the dough out and sprinkle flour on it. Place the dough on the flat surface and roll it out.</li></ol><p><strong>TOPPINGS</strong></p><ol><li>Place rolled out dough on a pizza pan and brush olive oil over the entire surface.</li><li>Spread the minced garlic over the top, following a cup of Italian cheese.</li><li>Add the spinach, tomato slices and artichoke hearts and sprinkle the remaining 1 cup of Italian cheese on top.</li><li>Place pizza in the oven (375 ) for about 10-15 minutes, or until brown. You can also broil the pizza for two minutes after it is done baking so that the bread and cheese are slightly crispy.</li><li>Enjoy your homemade meal!</li></ol><p> </p><p><img title="Caitlin Marek" src="../files/uploads/CaitlinMarek.jpg" alt="Caitlin Marek" width="123" height="164" /></p><p> </p><p>Caitlin Marek is in the process of earning a <a href="http://www.utsouthwestern.edu/education/school-of-health-professions/programs/masters-programs/clinical-nutrition-coordinated-program/index.html" target="_blank">Master s in Clinical Nutrition from UT Southwestern Medical Center</a> with the goal of becoming a Registered Dietitian. Before attending UT Southwestern, Caitlin earned her Bachelor s degree in Chemistry at Texas A M University and now resides in Dallas with her husband, Kevin.</p> what-to-know-about-protein-protein-challenge http://lemondnutrition.com/blog/what-to-know-about-protein-protein-challenge.html http://lemondnutrition.com/blog/what-to-know-about-protein-protein-challenge.html <p>As a dietitian I strive to stay current with the most up-to-date science-based research in regards to your/my health and nutrition. I know that for the consumer, the ever-changing nutrition world can leave us confused and not sure what is right or wrong. Over the weekend, I had the opportunity to attend a conference titled <em>Live Well</em> which was hosted by the Texas Beef Council. Many scientists and researchers were there presenting primarily on <strong>protein</strong> and the key role it plays in our diet.</p><p>You may know about protein and that it is needed in our diet, but knowing how much to consume, the types to consume, the benefits, etc., may be a whole different story. No worries! Here are my top 3 things to know about protein and ways to implement with your family!</p><p> </p><p><strong>1. </strong><strong>Protein Builds a Better Body</strong></p><p>By building a better body I am not referring to large muscles, swimsuit competitions, etc. I am referring to everyday people like myself who need adequate protein to ensure that I am meeting my needs and protecting my body while I age.</p><p>Many of us have heard of osteoporosis, knowing our bones get weaker with age, but what about sarcopenia and muscle health? Sarcopenia in short is ongoing loss of muscle, occurring in all of us as we age. This slow loss can be catapulted by an injury, illness, fall, etc. Inactivity plays a large role in muscle loss, however, research continues to show that inadequate nutrient intake, <strong>primarily protein</strong>, plays a large role in not protecting muscle mass.</p><p><strong>TAKE AWAY</strong>: Inadequate protein = leads to inadequate muscle.</p><p><strong><br /></strong></p><p><strong>2. </strong><strong>The 30-30-30 Rule</strong></p><p>I know I need protein, but how much do I need? Ongoing research continues to show us that <em>balance is key </em>(a dietitian s favorite thing to hear!!), <strong>not only for protein absorption and optimal usage, but also for satiety and weight management.</strong> Shooting for 25-30 grams of protein at each meal (breakfast, lunch, and dinner) is the ideal protein intake for most men and women alike. Protein is typically lacking at breakfast and lunch, with over consumption happening at dinner. One benefit of getting 25-30 grams at each meal is that it provides a filling meal which increases our satiety allowing us to control hunger- ultimately managing weight over the long-term.</p><p><strong><br /></strong></p><p><strong>3. </strong><strong>Too Much of a Good Thing</strong></p><p>When we know something is a good thing, we may have a tendency to over-consume. Just as I stated above, balance is key. 25-30 grams of protein per meal provides the average man or woman with the benefits needed to maintain appropriate intake, muscle health, and promote satiety. Consuming too much protein (or any nutrient) leads to excess caloric intake. Research shows no benefit to consuming over the 30 grams of protein per meal. Consuming food sources of high quality lean protein (lean ground beef, strip steak, pork tenderloin, eggs, turkey, tuna, salmon, etc.) is desired over supplements, powders, etc. However, depending on needs and intake, these may be appropriate at times.</p><p> **Please note that with varying disease states or physical demand, these recommendations may change. Working with an RDN is valuable to determine appropriate needs.**</p><p> </p><p>There are multiple protein sources to choose from. Below is an infographic for Stocking Your Protein Pantry providing an extensive list of quality protein sources to keep on hand in your home.</p><p> <img src="../files/uploads/proteinpantry.png" alt="" width="2526" height="3276" /></p><p><strong>Quick Protein Meal Ideas (no recipe needed):</strong></p><ul><li>2 eggs (12 g), 1 slice whole wheat toast (4 g), 1 T almond or peanut butter (4 g), 8 oz low-fat milk (8 grams) = 28 g protein</li><li>3 oz 93/7% lean ground beef (22 g), cup black beans (8 g), corn tortilla, lettuce, tomato, sprinkle lightly with cheese = +30 g protein<strong></strong></li><li>3 oz saut ed chicken breast (26 g), stir fry vegetable mix (opt for frozen for convenience), cup cooked brown rice (2.5 g), 1 cup mixed berries = 28.5 g protein<br /> </li></ul><p><strong>CHALLENGE</strong></p><p>The Texas Beef Council has developed the 30-day protein challenge. Just like it sounds- challenge yourself and your family to consume 30 grams of protein at each meal for 30 days. Track how you feel before a meal, after a meal and your satisfaction between meals. With so many choices- the possibilities are endless! </p><p><a href="http://www.beefitswhatsfordinner.com/proteinchallenge.aspx" target="_blank">30 Day Protein Challenge Here</a></p><p> </p><p> </p><pre>*Pictures and Resources used w/ permission of Texas Beef Council*</pre> food-it’s-a-universal-language-and-universal-experience http://lemondnutrition.com/blog/food-it’s-a-universal-language-and-universal-experience.html http://lemondnutrition.com/blog/food-it’s-a-universal-language-and-universal-experience.html <p>Confession this is my first blog post I have ever written. This blog post may be a little too academic for some, but the bottom-line is that the teacher and coach inside of me always comes out in all that I do. It s just who I am. Some say it is because I am the first-born Some say it is because I am a red-head I personally believe it is because I love what I do. I know that the teacher and coach always come out in me because food and nutrition are more than just what you eat. Food and nutrition affect and influence so many aspects of our lives our health, our wellness, our physical strength, our emotions, our empathy and sympathy, our ability to heal, our social schedule, our relationships with friends and family, our celebrations. Food is a universal language that <strong>EVERYONE</strong> speaks, and food is a universal experience for <strong>EVERYONE</strong>.</p><p>As an instructor, a personal teaching philosophy guides what you want to teach and how you teach. It is a self-reflective statement of your beliefs and approach to teaching<sup>1</sup>. Over my years of practice as a Registered Dietitian Nutritionist, I have formulated a philosophy that helps to define food, diet, and eating. I often mention many of these definitions when coaching individuals in trying to achieve their health related goals. I believe that understanding what influences eating patterns and food choices is simpler than most believe. It is through the understanding of these basic food and nutrition concepts that a <strong><em><span>change in the way you think about food</span></em></strong> is possible and you can achieve your health and wellness goals.</p><p><em><span>Nutrition</span></em> is something everyone knows at least a little, or a lot about; I ve yet to find someone who does not have an interest in some area of nutrition. <em><span>Diet</span></em> as defined by Merriam-Webster s dictionary is a food or drink regularly provided or consumed; or, habitual nourishment<sup>2</sup>. Based upon this definition, everyone is on a diet A diet is simply the foods we eat on a daily basis. This is the definition that must be used as one begins to look at food differently, and begins to change their eating patterns and habits. What we eat (our diet) provides our bodies with the energy and nutrition it needs on a daily basis. Regardless, of why we eat or what we eat everyone must eat and consume a daily diet. <em><span>Food</span></em> basically defined, is something that everyone needs and is literally essential to life.</p><p><img src="../files/uploads/Keriwordart.jpg" alt="" /></p><p>On the other hand, a <em><span>foodie</span></em> is someone who seeks <em><span>new </span></em><em><span>food experiences</span></em> as a hobby, rather than simply eating out of convenience or hunger<sup>3</sup>. <em><span>Eating</span> </em> is how we physically obtain and consume nutrition. <em><span>Dining</span></em> brings people together independent of their age, race, ethnicity, or gender. It brings colleagues, co-workers, friends, family, and strangers together. The eating and dining experiences also creates memories, bonds of friendship, and helps us unplug from our everyday life. Eating and dining can be pleasurable experiences, but also uncomfortable experiences. With this being said, nutrition is more than a diet and the foods we eat. It is a social experience. It is a shared experience. It is an emotional experience. We eat based upon our emotions, and eating evokes emotions. But at the same time, eating brings comfort to our heart, minds, and bodies. We <em><span>feed</span></em> and provide food for ourselves and to others for a variety of reasons. We feed children to care for them. We bring food to our friends and family who are sick. We feed our neighbors to help lend a helping hand. e celebrate many, many special occasions with food. Providing food and feeding others is a way to communicate that we care, when we don t always have the words to express what we want to say.</p><p>I started this blog with a confession, and I am going to end it with a confession One of the reasons why I love being a teacher and coach is because I love to learn. The truth is I always learn more from the people who I am working with. As I am contemplating how I am going to expand my own horizons with teaching and coaching, I hope you are thinking about what will make you ready to change your habits in your lifestyle, health, and nutritional status. I look forward to what the future holds for <strong>everyone</strong> as we learn how to experience food and nutrition in our lives with more strategic, purposeful, mindful, and intentional habits. Not only must we savor the flavors of food, but must savor the universal language and experience of food and nutrition that <strong>everyone</strong> speaks.</p><p> </p><p> </p><p>Sources:</p><ol><li>University of Minnesota: Center for Educational Innovation. Retrieved from: <a href="http://cei.umn.edu/support-services/tutorials/writing-teaching-philosophy">http://cei.umn.edu/support-services/tutorials/writing-teaching-philosophy</a>; Accessed on March 28, 2016.</li><li>Merriam-Webster Dictionary. Retrieved from: <a href="http://www.merriam-webster.com/dictionary/diet">http://www.merriam-webster.com/dictionary/diet</a>; Accessed on March 16, 2016.</li><li>Wikipedia. Retrieved from: <a href="https://en.wikipedia.org/wiki/Foodie">https://en.wikipedia.org/wiki/Foodie</a>; Accessed on March 16, 2016.</li></ol> wellness-balance-doing-our-part-infographic http://lemondnutrition.com/blog/wellness-balance-doing-our-part-infographic.html http://lemondnutrition.com/blog/wellness-balance-doing-our-part-infographic.html <p>As we wrap up <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>, let us all reflect on how we each have a part to play in our own health, the health of others and the world. The theme of National Nutrition Month this year was <em>Savor The Flavor of Eating Right</em>. That theme in itself is a balanced statement, isn t it? Eating right can be enjoyable and yes, we can eat for pleasure! It is not an either / or situation.</p><p>Are you healthy? Or better yet do you live a healthy lifestyle? When presented one or both of those questions, we have to ask ourselves what is the definition of healthy or a healthy lifestyle. For some people it may mean one thing while it may mean something totally different to someone else. The media is famous for putting that tag on someone or something that may not be healthy at all and so we are left feeling confused. What does that look like anyway?</p><p>In our practice here at Lemond Nutrition, we see a wide spectrum of people seeking a healthy lifestyle. But the real goal to me is getting a good handle on what I call Wellness Balance. There are people along that balance spectrum from lacking any control over their health decisions to people that for lack of a better phrase just need to chill out! I am sure you know people along this spectrum. I would venture to say that a single person can go up and down on this spectrum at different times in their life as well. I ve seen what starts out as great intentions, suddenly goes extreme. Or, someone that had wellness balance at one time in their life now is feeling out of control in so many areas that they are desperate to get back to the health they once had. </p><p>Here is a graphic I created to provide more of a visual of this topic.</p><p><a href="../files/uploads/Wellness-Balance.jpg" target="_blank"><img title="Wellness Balance" src="../files/uploads/Wellness-Balance.jpg" alt="Wellness Balance" width="1280" height="720" /></a> (click to enlarge)</p><p><strong>IMBALANCE AREAS: Lacking Control and Over Control</strong><br /> <em>Lacking Control.</em> These types of people really feel overwhelmed by their weight, health or they could even be in denial or indifferent. When you are lacking control then you will be more lead by your emotions, impulses and fad diets. A person more on this side of the spectrum may be on their healthy plan and then off at various times in their life desiring for a specific number on the scale, but never really in a consistent place. Sleep is inconsistent; either you cannot seem to get to bed at a decent time or you suffer from insomnia. You may find your self-care (eating regular meals, exercising consistently) always getting pushed off by other people s needs or your overly demanding calendar. You just can t seem to take the time. If you are on the far left of this spectrum, you could suffer from binge eating disorder, anorexia bulimia, morbid obesity and/or diseases associated with obesity such as diabetes, heart disease and certain types of cancers.</p><p><em>Over Control.</em> Ironically, many of these traits are often an acceptable version of "healthy," but are in fact, imbalanced.These types of people are often lead by fear. They read a ton about nutrition and health and form a mindset based on the things they read. They are very militant about their thoughts and carry them through in a rigid manner. They are so rigid that they do things like exercise even when sick or not eat if they do not have access to what they believe is a healthy choice. This type may be a very hard core exerciser that likes to do extreme races or competitions. Unfortunately, the part of the spectrum is vulnerable to things such as anorexia nervosa, orthorexia or bodily injury due to extreme eating and exercising behaviors.</p><p><strong>OPTIMAL AREA: Wellness Balance</strong><br /> Know Your Control. A person that has wellness balance knows what they can control and what they cannot. Our bodies are miraculous machines and if treated right, have the capacity to run very well into a very ripe old age. They know that this requires consistent behaviors to make this happen. A consistent emphasis on eating nutrient rich, plant-based foods with strategic protein and healthy fats is the key to their eating pattern. A well-balanced individual sees exercise and movement as a critical part of feeling good on an everyday basis and does it not to maintain a certain weight, but to continue feeling and sleeping well. They take in food, nutrition and wellness information and scrutinize it through an evidence-based lens before incorporating it in their life. They are generally happy and positive people that make the most out of life and don t sweat the small stuff. Well-balanced people make a point of surrounding themselves with like-minded individuals.</p><p><strong>RATE YOURSELF: What Are You?</strong><br /> Instead of asking yourself if you are a healthy person or living a healthy lifestyle, ask yourself if you have wellness balance. It is a balanced spectrum, and we might find ourselves on one part of the spectrum in different parts of our lives for various reasons. But remember what you can control and what you cannot is key. What I would suggest is sitting down with a registered dietitian nutritionist (RDN) that specializes in wellness. Allow them to start you on a balanced plan while educating you on what really is true health and wellness.</p><p>As say goodbye to <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a> for another year, we want to leave you with some great resources to keep you going all year long until we blog again on National Nutrition Month next March!</p><p><strong><a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a></strong>: Tons of free food and nutrition information by topic that is practical and reliable. There is a national search for a registered dietitian nutritionist (RDN) in your area. Many of us take insurance that often covers the entire cost of your visit. If you don't like to read, go to their <a href="https://www.youtube.com/user/EatRightTV" target="_blank">EatRightTV YouTube Channel</a> and check out their great videos!</p><p><strong><a href="http://foodandnutrition.org" target="_blank">Food and Nutrition Magazine</a></strong>: A great resource of recipes, various cooking and nutrition topics written by RDNs across the country. Stone Soup and The Cutting Board blogs are also housed on this site. Stone Soup is a conglomerate of dietitians all over the country posting on various topics. The Cutting Board covers various topics releated to food safety. Food and Nutrition Magaine has some very beautful and inspiring <a href="https://www.pinterest.com/FoodNutriMag/" target="_blank">Pinterest boards! Check them out.</a></p><p><a href="http://www.kidseatright.org" target="_blank"><strong>Kids Eat Right</strong>:</a> All things kids, wellness and feeding by age. Reliable. Practical. Actionable.</p><p>If you live in the Dalla/Fort Worth area, give us a call and see how we can help you and your family balance your wellness. At Lemond Nutrition, it's nutrition month every month!</p> 4-must-have-grill-gadgets http://lemondnutrition.com/blog/4-must-have-grill-gadgets.html http://lemondnutrition.com/blog/4-must-have-grill-gadgets.html <p>As we continue to celebrate <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>, it's a great time to explore new ways to <em>Savor The Flavor of Eating Right</em>. I d like those out there that have not yet played on the grill to get outside and have some fun!</p><p>The outdoor grill has traditionally been a guy thing where he stands out and grills some type of meat while the woman stays in the kitchen putting the other dinner components together. Let's not limit ourselves! While this set-up might work for some families, other families it may not. I am noticing such a mix of roles when it comes to men and women and meal preparation. Not only are the roles changing, the types of foods you are seeing on the grill are changing, too. It's not just for meat anymore!</p><p>We got a pretty stellar grill built into our patio last summer and this has really excited me to get out and experiment with some fun things. We have made some things on the grill last summer that aren t your stereotypical grilling meal (examples: pizza, stir fry, etc.) What has built my confidence to try new things on the grill are my gadgets. Here are my favorite must-have gadgets to get you grilling in 2016.</p><p><img src="../files/uploads/grill-basket.jpeg" alt="" width="831" height="746" /></p><p><strong>Grill Basket</strong></p><p>One of my favorite gadget purchases last year was the grilling basket. If your grill is large enough, you can have several things happening at once! The grilling basket really allows you to experiment with some smoky stir fry vegetables and fruits for breakfast, lunch or dinner. For breakfast, you could do a potato, onion, pepper mix and for lunch or dinner, the skies the limit. Sautee your vegetables in a mix of vinegar, oil and spices. Put the flame on medium heat and stir frequently. I have grilled our vegetables on the infared, which is wonderful as there is no flame to contend with and the vegetables turn out perfect every time if you stay on top of them. </p><p><img src="../files/uploads/grill-tools.jpeg" alt="" width="831" height="467" /></p><p><strong>Grilling Tools</strong></p><p>A good grill tool set is a must. If you skimp on bargain tools, they won t last or they will not stand up to the constant heat well. What you want to look for is a sturdy set so they can easily pick up and flip foods. You also want the arm of the tool long enough for your comfort zone to the flame. Nicer grilling tools have more comfortable grips on the ends so it makes it easy for you to manipulate your food on the grill.</p><p><img src="../files/uploads/grill-mitts.jpeg" alt="" width="831" height="769" /></p><p><strong>Grill Mitts or Gloves</strong></p><p>You ll boost your confidence quickly with a good set of grill mitts or gloves. I ve been using this set of silicone grill mitts that can hang with heat as high as 550 degrees Fahrenheit. Also good, are grilling gloves, which may be a bit more snug for better fit depending on what you ll be doing, but I like a little more room between me and the heat and the mitts make me feel safer. </p><p><img src="../files/uploads/cedar-planks.jpeg" alt="" width="831" height="1097" /></p><p><strong>Grilling Planks</strong></p><p>Amp the flavor of fish, vegetables or meat with cedar, maple or hickory grilling planks. We have been using the cedar planks, which are great for grilling salmon and tuna. Be sure to soak your planks in water for at least one hour and season the planks for a minute on each side on an open flame before adding the food. This will keep the wood from burning. With the water as it s soaking, you could add any type of vinegar and citrus to add another dimension of flavor to your food!</p><p>Here s a recipe we posted last fall that uses the grilling basket <a href="../blog/shrimp-stir-fry---on-the-grill.html" target="_blank">Shrimp Stir Fry on the Grill</a>. This might be a good recipe to branch out with, and then continue on with each new gadget. </p><p>Expand the ways you savor the flavors of foods. This is one way to do that. Gadget-up so you can get excited as me to get out on the grill this spring and summer. If you already grill, I'd love to hear what your favorite go-to gadget is and how you use it!</p><p> </p> toddler-approved-banana-oat-mini-muffins-recipe http://lemondnutrition.com/blog/toddler-approved-banana-oat-mini-muffins-recipe.html http://lemondnutrition.com/blog/toddler-approved-banana-oat-mini-muffins-recipe.html <p><em>Guest Post by: Kacie Barnes, UTSW Dietetic Intern and Graduate Student</em></p><p><em><br /></em></p><p>Banana oat mini muffins are always a hit in our house, for baby mouths and grown-up mouths alike!</p><p><img src="../files/uploads/muffin.jpg" alt="" width="1430" height="892" /></p><p> </p><p>As my son transitioned from purees to table foods over the past several months, I found myself in new territory. Cooking for myself was a breeze, cooking for my husband took some getting used to, (carnivore alert) but was doable. Cooking for my tiny human? Now this was a challenge. How am I supposed to know what he will like? Something he gobbles up happily one day, like a veggie frittata, gets shoved off the tray the next day.</p><p>So I am always trying new things to find those no-fail recipes. Now that my son is a little over a year old and I ve gone through a LOT of trial and error I ve found some foods I can always rely on him eating. Avocado, fruit of any kind, and homemade meatballs, to name a few!</p><p>But at snack time, I like to grab something quick and easy for him, like a fruit/veggie pouch. While those can be a good option, especially on the go, I wanted another option that was more budget friendly.</p><p>And let s be honest, I also wanted something that would indulge my need to be lazy for a few minutes. You guys, toddlers are no joke. Do they make Fitbits for babies? I swear he covers at least 5 miles a day running back and forth down the hallways. So I spend my day chasing him around, and sometimes, I just need a break. When I have these muffins on hand I just grab a few and plop them on his tray. No prep required! </p><p> <img src="../files/uploads/muffin1.jpg" alt="" width="1085" height="723" /></p><p> </p><p>That s why I LOVE making these banana oat mini muffins. They are a breeze to make, and a batch will last at least a week or two. That s as long as my husband doesn t steal them first. I typically keep a few in the fridge and put the rest into the freezer to keep fresh longer. Less than a minute defrost in the microwave has them just as delicious as freshly baked. The very best part is that my son can feed them to himself! I ll sit down and enjoy some hot tea while he eats his muffins. Or, more likely, I ll frantically dash around unloading the dishwasher and folding laundry while he s stuck in one spot for a few minutes.</p><p>And I forgot to mention, they re pretty healthy, too! They aren t too sweet, and I even reduce the maple syrup a little more if I am just making them for my son. He doesn t notice. I added some chia, flax, and hemp seeds to pump up the nutrition a bit. If you don t have these on hand, feel free to just leave them out. I like to give myself a high five when I know my son is getting a dose of omega-3 s!</p><p> </p><p> <img src="../files/uploads/ingredients.jpg" alt="" width="1161" height="774" /></p><p> </p><p>This recipe is also easily adapted to special diets. They are gluten-free as long as you use certified gluten free oats. If you need a dairy-free option, sub dairy-free yogurt or even some canned coconut milk.</p><p>I hope you try these banana oat mini muffins, they are SO good, and toddler-approved!</p><p>We take snack time pretty seriously over here. :)</p><p> </p><p><img src="../files/uploads/teddy.jpg" alt="" /></p><p> </p><p><strong>Banana Oat Mini Muffins</strong></p><p><strong>(makes 22-24 mini muffins)</strong></p><p><strong>Ingredients:</strong></p><p>2 cups oats (quick or old-fashioned)</p><p>1 tablespoon chia seeds</p><p>1 tablespoon hemp seeds</p><p> tablespoon ground flax seeds</p><p>2 extra ripe bananas, broken into chunks</p><p>1 large egg</p><p> - 1/3 cup pure maple syrup</p><p> cup plain yogurt (about 7 ounces)</p><p>1 teaspoon vanilla</p><p>1 teaspoons baking powder</p><p> teaspoon baking soda</p><p>1 teaspoon cinnamon</p><p>Tiny pinch of salt</p><p><strong>Directions:</strong></p><p>Preheat the oven to 400 degrees (or 375 convection). Lightly grease a mini muffin tin or use muffin liners. I usually just spray the pan and the muffins come out cleanly.</p><p>Using a food processor, grind oats until fine. It should become flour-like. Add chia, hemp, and flax seeds and pulse a few times.</p><p>Add remaining ingredients and process until the batter is smooth. Make sure there are no chunks of banana remaining.</p><p>Distribute batter in the muffin tin. I like to pour the batter into a large zip-top bag and snip a hole in the corner to quickly and easily squeeze the batter into the tin.</p><p>Bake 8-10 minutes, until a toothpick comes out of the center of a muffin clean. In my oven, I rotate the pan after about 6 minutes to make sure everything bakes evenly. Tops will become very lightly browned when done.</p><p> </p><p> </p><p> </p><p><img src="../files/uploads/KacieBarnesHeadshot.png" alt="" /></p><p>Kacie Barnes is a Clinical Nutrition graduate student at UT Southwestern and is a certified personal trainer. She is excited to switch career paths and become a Registered Dietitian Nutritionist. Before attending UT Southwestern, Kacie worked as a public policy analyst. She studied Economics at New York University and earned a Master of Public Administration from Syracuse University. </p> savor-the-flavor-of-eating-right-family-favorite-recipe http://lemondnutrition.com/blog/savor-the-flavor-of-eating-right-family-favorite-recipe.html http://lemondnutrition.com/blog/savor-the-flavor-of-eating-right-family-favorite-recipe.html <p align="center"> </p><p align="center"><img src="../files/uploads/NNM2016.jpg" alt="" width="700" height="550" /> </p><p>Let s celebrate nutrition! In case you haven t heard, March is National Nutrition Month. <a href="http://www.eatright.org/" target="_blank">The Academy of Nutrition and Dietetics</a> takes this month each year to shine a brighter light on nutrition and the role it plays in our everyday lives. The ultimate goal is to help people make informed food choices, developing a balanced lifestyle including diet and physical activity. This year the theme of National Nutrition Month is <a href="http://www.eatright.org/resource/food/resources/national-nutrition-month/national-nutrition-month" target="_blank"><em>Savor the Flavor of Eating Right.</em></a></p><p>One of the things that I love most about food and nutrition is the practicality and common bond that it brings. Food brings out different emotions in people and is often a great social event- even if it is just catching up over family dinner. <em>Savor the Flavor of Eating Right</em> is about more than just food. It is a call to take time to and enjoy the flavors, varieties, relationships and traditions that good food brings.</p><p>As science and nutrition education evolve, we continue to see the importance of the diet and lifestyle as a whole rather than pinpointing one food or food group as the culprit. As we <em>Savor the Flavor of Eating Right</em>, it is important to consider the <strong>how, when, why</strong> and <strong>where</strong> we choose to eat rather than only considering <strong>what</strong> we eat. What does the how, when, why and where of eating look like for you?</p><p><strong>How:</strong></p><p>What are the habits of your eating? Eating out frequently? Eating in a rush while at your desk working? Eating standing up? Eating too fast or choosing to go slow? Eating in your car? Enjoying food with family or friends?</p><p><strong>When:</strong></p><p>What is the timing and consistency of your meals? Are you too busy to eat regularly? Do you skip breakfast frequently? Do you snack all day or are there clear distinctions in your meal times?</p><p><strong>Why:</strong></p><p>As I said earlier, food can be tied to emotions and even social events. The why of eating: am I actually hungry? Am I bored? I am thirsty? Are you stressed? Happy? Influenced by others?</p><p><strong>Where:</strong></p><p>Do you eat at home as a family? In the car on the go? At the kitchen counter? In front of the TV? In front of the computer or at your desk at work?</p><p>Several of the scenarios above can lead to mindless eating, even overeating. Outlined below are a few small changes you and your family can make to improve the quality of your mealtimes.</p><p><img src="../files/uploads/NNMplate.jpg" alt="" width="700" height="550" /> </p><p><strong><em>Savoring the Flavor of Eating Right</em> In Action</strong></p><p>Most of us have busy schedules to balance which may inhibit the best food and eating choices 100 percent of the time. Don t let this discourage you. Stopping to think about your eating is a great exercise. Set small, achievable goals for you and your family. If your family eats out most nights of the week (4 or more), make a goal to limit eating out to no more than 3 nights. Do the kids usually eat first and mom and dad catch up later? Make a goal of the entire family sitting down together at least 3 to 4 nights a week to share dinner. This is a great time to find out about important events of the day or things coming up later in the week. Lastly, include your spouse or kids in the meal planning! What are their favorite dishes? What flavors do they enjoy? Give each of them a chance to contribute an entr e or side dish to weekly meals that they love most.</p><p>Family meals have been and continue to be one of the things I cherish most. When I think of <em>Savor the Flavor</em>, I instantly think of foods I love and how I enjoy them. My favorite meal is a family staple for many: spaghetti and meat sauce. My mom made this regularly for us growing up, and now I find myself doing the same thing for my family. My mom always made the sauce from scratch with help from canned tomatoes and tomato sauce. The simple family favorite recipe is below:</p><p> <img src="../files/uploads/smallplate1.jpg" alt="" /> </p><p><strong><span>Sauce Ingredients</span></strong></p><ul><li>1 lb lean ground hamburger meat (meat choice optional), browned and drained</li><li>1- 14.5 oz can Italian (basil, garlic, oregano) diced tomatoes</li><li>3- 8 oz cans tomato sauce, add or eliminate based on desired consistency (I usually choose the no salt added version and season on my own)</li><li>Keep one can for water if desired</li><li>~2 Tbsp Italian Seasoning (to taste)</li><li>1 tsp minced garlic (to taste)</li><li>Pinch of sugar</li><li>Salt and Pepper to taste</li></ul><p>(Recently I added less than 1 tsp of cumin. It gave the sauce a savory, warm flavor)</p><p><strong><span>Tasty Sauce Assembly</span></strong></p><p>Once you brown and drain the meat, return to the pan. At this time combine diced tomatoes and tomato sauce. I prefer a medium/chunky consistency as pictured above. Add or eliminate tomato sauce to achieve desired consistency. Using a can of water will help thin if needed. At this time, I add in all of the seasonings and mix well. You may use a pinch of sugar to neutralize the acidity of the tomatoes if needed. Set stove to medium/low temperature allowing the sauce to simmer for 20-30 minutes.</p><p>I chose a 100% whole wheat penne pasta as my grain, but I often use whole wheat rotini or even bake a spaghetti squash. The smaller shaped pasta seems more manageable for my toddler. For the vegetable I roasted fresh asparagus (it is in season right now and it was delish!). Pair with a small fruit salad and you have an instant MyPlate meal!</p><p align="center"><img src="../files/uploads/asparagus.JPG" alt="" /> </p><p>What is your favorite meal? Is there a certain food that brings back great memories? With small modifications like choosing lean meats, whole grains, fresh veggies and fruits- you can easily make any food fit while Savoring the Flavor of Eating Right with your family and friends!</p><p>Follow along with us on the <a href="../blog" target="_blank">Lemond Nutrition blog</a> and <a href="https://www.facebook.com/lemondnutrition/" target="_blank">Facebook page</a> all month long to see how we Savor the Flavor day to day!</p><p> </p><p align="center"><strong>**During the month of March**</strong></p><p align="center"><img src="../files/uploads/grocerytour.png" alt="" /> </p><p>Do you or someone you know have diabetes? Several local grocery stores are teaming up with OneTouch to provide <strong>FREE</strong> grocery store tours to promote <strong>Healthy Eating with Diabetes.</strong> Emily will be leading two tours at the end of March in Rowlett and Mesquite. Click <a href="https://s3.amazonaws.com/cdiabetes/pdfs/EHWD+Store+List+with+Names.pdf" target="_blank">here</a> for a details and a location near you!</p> zesty-slow-cooker-chicken-tacos http://lemondnutrition.com/blog/zesty-slow-cooker-chicken-tacos.html http://lemondnutrition.com/blog/zesty-slow-cooker-chicken-tacos.html <p><em>Guest post by Ryan Pierson, dietetic intern</em><br /><a href="https://www.concordiacollege.edu/" target="_blank">Concordia College</a></p><p><img title="Slow Cooker Chicken Tacos" src="../files/uploads/slowcookertacos.jpg" alt="Slow Cooker Chicken Tacos" width="908" height="678" />Finding time to cook a meal right after work can be a hassle, especially if we re cooking for more than one. A time saving piece of cooking equipment is none other than the Crock-Pot slow cooker. You can rest assured that all of your cooking responsibilities can be placed on the slow cooker. Just throw some food in the pot in the morning and it ll work its magic throughout the day so your meal is prepared for you by the time you get home.</p><p>Chicken tacos have always been a go-to meal for my family. They can be a quick, easy, and healthy meal to create. The <a href="http://health.gov/dietaryguidelines/2015/" target="_blank">2015-2020 Dietary Guidelines for Americans</a> (released on January 6, 2016) emphasized consumption of lean meats rather than fatty meats. Chicken is a lean source of protein (meaning it has small amounts of saturated fat) filled with bone-healthy minerals like phosphorus and calcium that can help us to meet this guideline. </p><p>The new guidelines also emphasize consuming at least half of all grains as whole grains. We can achieve this goal by using whole-wheat tortillas instead of refined flour tortillas. Whole-wheat tortillas are filled with dietary fiber, which can help to lower our risk of heart disease and give us a feeling of fullness quicker to achieve our New Year s weight resolutions! </p><p>Another goal we can meet in this meal from the new guidelines is shifting our dietary fat sources from saturated fat to monounsaturated or polyunsaturated fatty acids. Avocados are nutrient-dense and filled with heart healthy monounsaturated fats (such as oleic acid). This unique type of fruit is also associated with decreased total cholesterol and blood triglyceride levels.</p><p>This easy and nutrient-dense recipe can be made in about six to seven hours. Enjoy!</p><p><span>Ingredients:<br /></span>1 pounds boneless skinless chicken breasts<br />3 tablespoons lime juice<br />1 tablespoon chili powder<br />1 cup frozen corn<br />2 cups chunky salsa<br />1 small jalape o, sliced (if you like your tacos spicy)<br />1 avocado, sliced<br />8 whole-wheat tortillas</p><p><span>Directions:</span></p><p>1. Lay the chicken breasts in a 3-quart slow cooker. In a separate bowl, mix the lime juice and chili powder together. Pour this mixture over the chicken breasts. Cover the slow cooker and turn it to the low setting. This will cook the chicken within 5-6 hours. </p><p>2. Remove chicken breasts from slow cooker using tongs. Let the chicken cool for 1-2 minutes before using two forks to shred the meat. After shredding, return the meat to the slow cooker. In a separate bowl, mix the frozen corn, salsa, and jalape o slices. Pour this mixture over the shredded chicken in the slow cooker. Stir mixture of ingredients in the slow cooker.</p><p>3. Cover and cook for an additional 30 minutes.</p><p>4. Remove mixture and place onto whole-wheat tortillas. Add avocados and any additional ingredients to the tacos.</p><p><img src="../files/uploads/RyanPierson-pic.png" alt="" width="300" height="363" /></p><p> </p><p><em>Ryan Pierson is completing his dietetic internship this May prior to becoming a registered dietitian nutritionist (RDN). He received his undergraduate degree in Dietetics, Nutrition and Food Sciences from the University of Vermont while participating as an NCAA Division 1 athlete in basketball. Ryan is also a Certified Strength and Conditioning Specialist (CSCS), which he utilizes in conjunction with the skills he has developed through training and experiences.</em></p> making-a-shift-a-review-of-the-2015-2020-dietary-guidelines-for-americans http://lemondnutrition.com/blog/making-a-shift-a-review-of-the-2015-2020-dietary-guidelines-for-americans.html http://lemondnutrition.com/blog/making-a-shift-a-review-of-the-2015-2020-dietary-guidelines-for-americans.html <p>Welcome, 2016! The new year is off to a busy start. Last week, just in time for the beginning of 2016, the updated <span><a href="http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/" target="_blank">2015-2020 Dietary Guidelines for Americans</a></span> from the United States Department of Agriculture (USDA) and the department of Health and Human Services (HHS) were released!</p><p>Originally released in 1980, with updates every 5 years, The Dietary Guidelines for Americans (DGA) were created to guide health professionals and aid in new policy development and programs. Reputable guidelines were developed, encouraging Americans to follow science-based diet recommendations to improve our overall diet and lifestyle, reduce obesity rates and prevent chronic diseases like hypertension (high blood pressure), heart disease and type 2 diabetes.<em></em></p><p>So what does this mean for you as a consumer or individual trying to make healthy choices for you and your family? Below I will outline the five primary guidelines and key recommendations as given by the USDA and HHS, followed by important take away messages and practical implementation for your family.</p><p> </p><p> <img src="../files/uploads/puzzle.jpg" alt="" width="277" height="279" /></p><p><strong><span><br /></span></strong></p><h2><strong><span>The New Guidelines:</span></strong></h2><ol><li><strong>Follow a healthy eating pattern across the lifespan. <br /> </strong>All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.</li><li><strong>Focus on variety, nutrient density, and amount.</strong> <br /> To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.</li><li><strong>Limit calories from added sugars and saturated fats and reduce sodium intake. </strong><br /> Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.</li><li><strong>Shift to healthier food and beverage choices.</strong> <br /> Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.</li><li><strong>Support healthy eating patterns for all. </strong><br /> Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.</li></ol><h2><strong><span>New Key Recommendations:</span></strong></h2><p><strong>Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes:</strong></p><ul><li>A variety of vegetables from all of the subgroups dark green, red and orange, legumes (beans and peas), starchy, and other</li><li>Fruits, especially whole fruits</li><li>Grains, at least half of which are whole grains</li><li>Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages</li><li>A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products</li><li>Oils</li></ul><p><strong>A healthy eating pattern limits:</strong></p><ul><li>Saturated fats and trans fats, added sugars, and sodium</li></ul><p><strong>Quantitative Recommendations:</strong></p><ul><li>Consume less than 10 percent of calories per day from added sugars.</li><li>Consume less than 10 percent of calories per day from saturated fats.</li><li>Consume less than 2,300 milligrams (mg) per day of sodium.</li><li>If alcohol is consumed, it should be consumed in moderation up to one drink per day for women and up to two drinks per day for men and only by adults of legal drinking age.</li></ul><p>Also see the <span><em><a href="http://health.gov/paguidelines/guidelines/summary.aspx" target="_blank">Physical Activity Guidelines for Americans</a></em></span> designed for children, adolescents, adults and the elderly to help promote health and reduce the risk of chronic disease.</p><p>Although there are several shifts that can be made to one s diet, it is important to remember that every aspect of your diet does not have to be changed today. By making small SHIFTS with each food choice, diet transformation becomes much more manageable.</p><h2><span><strong>Here are a few examples to get you started:</strong></span></h2><ul><li>Find new ways to incorporate veggies at lunch, dinner and even snack time. Did you know it is estimated that 9 out of 10 people do not consume the appropriate amount of vegetables daily? Break the statistic!</li><li>Fruit for dessert! A great way to cut back on added sugar is to replace desserts or sweet foods with a fresh fruit of your choice.</li><li>Choose water or an unsweetened beverage (unsweetened tea) rather than your traditional soda to help cut back on added sugar.</li><li>Opt for 90 % lean/10% fat ground meats rather than 80% lean/20% fat, moving towards 93% lean/ 7% fat.</li><li>Consuming grains that are made with refined flour? Try a 100% whole wheat bread, opt for brown rice, or purchase a whole wheat pasta for your family to try. **TIP** The first word on the ingredient list should be whole.</li><li>It is estimated that over fifty percent of American's consume more sodium than suggested. If buying canned vegetables, look for "No Salt Added" options. Try spices and fresh herbs in meals rather than using the salt shaker.</li><li>Is fish incorporated in your weekly meal planning? What about beans, nuts and seeds? Try grilling or baking salmon and/or tuna 1-2 times per week, create a bean based soup, or add nuts and seeds to your salad or snack. These items are loaded with nutrients and create variety in our protein intake.</li><li>Replace solid fats with oils: Coconut, palm and palm kernel oils are considered solid fats due to the high content of saturated fat, making it solid at room temperature. Saturated fats are known to increase cholesterol in our bodies. Go for heart healthy canola or olive oils, as well as increasing foods such as nuts and seafood.</li></ul><div> <img src="../files/uploads/myplate.png" alt="" width="235" height="214" /></div><p>One last tip for making simple shifts in your diet with the new Dietary Guidelines for Americans is to focus on <span><a href="http://www.choosemyplate.gov/" target="_blank">MyPlate</a></span> meal set-ups at each meal. Try following a Mediterranean diet pattern which includes fresh fruits and vegetables, whole grains, beans, fish and healthy fats, just like noted above. Incorporate at least 3-4 food groups at each meal, filling in missed meal components at snacks. Focus on small components at each meal and watch your eating pattern be transformed!</p><p>The 2015-2020 Dietary Guidelines for Americans have been anxiously awaited here at Lemond Nutrition. We are excited to share them with you and look forward to a great year full of maintainable diet and lifestyle shifts for you and your family. Let us know what shifts you make! </p><p> </p><p>Also see: <span><a href="http://health.gov/news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/" target="_blank">Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans</a></span></p> fast-yummy-ways-to-enjoy-black-eyed-peas http://lemondnutrition.com/blog/fast-yummy-ways-to-enjoy-black-eyed-peas.html http://lemondnutrition.com/blog/fast-yummy-ways-to-enjoy-black-eyed-peas.html <p><span><img src="../files/uploads/BlackEyedPeas.jpg" alt="" width="800" height="561" /></span></p><p><span>Black-eyed peas have always been the good luck food to welcome in the new year. But black-eyed peas bring more than good luck. They are a nutritional powerhouse loaded with fiber, zinc, iron, magnesium, phosphorus and quality plant-based protein all for only 90 calories per serving. </span></p><p><span>Although we call this food a pea, it is actually a bean. And what I love about black-eyed peas is that you don t have to soak them overnight like other beans. I do like to do a hot soak with my black-eyed peas for about 5 minutes so they soften up just a bit. I then add water (or, broth if you want to make a soup) bring them to a boil and simmer with a lightly closed lid for about an hour. If you are making a soup, add some of your favorite veggies to simmer while your black-eyed peas are cooking. Some good ideas would be onion, kale or cabbage. Many people like to add ham for additional flavor, but you can also use pre-cooked turkey or extra lean ground beef.</span></p><p><span>I like to throw my cooked black-eyed peas into salads or dips to pump up the fiber and protein content of dishes. Here are a couple quick and tasty ideas for you to try this new year.</span></p><p><strong><span>6-Ingredient Texas Caviar <br /></span> </strong><span>2 cups boiled black-eyed peas (or, one 16-oz can, drained and rinsed)<br /> 2 cups boiled black beans (or, one 16-oz can, drained and rinsed)<br /> 1 cup cooked corn (or, 8 ounces canned, drained)<br /> 1 cup chunky salsa<br />3 T fresh cilantro, chopped<br /> fresh avocado, diced</span></p><p><span>Combine all ingredients except for the avocado and mix well. Refrigerate for at least 2 hours. Add avocado when ready to eat. Enjoy as a side dish or a dip with sliced cucumbers or wrapped in bib lettuce.</span></p><p><strong><span>Black-Eyed Pea Salad</span></strong><br /><span> 4 cups boiled black-eyed peas<br /> 3 cups grape tomatoes (sliced in half)<br /> 1 cup chopped red onion<br /> Balsamic vinaigrette to taste</span></p><p><span>Mix together well and refrigerate for at least 2 hours. Add dressing when you are ready to serve. Enjoy as a side dish or add brown or wild rice to make it a main entr e and serve with a mixed garden salad.</span></p><p><span>From our home to yours, we wish you a Happy Healthy New Year!</span></p> heat-up-the-holidays-with-homemade-hot-chocolate-recipe http://lemondnutrition.com/blog/heat-up-the-holidays-with-homemade-hot-chocolate-recipe.html http://lemondnutrition.com/blog/heat-up-the-holidays-with-homemade-hot-chocolate-recipe.html <p><em>Guest post by <a title="Stacey Mattinson, RDN, LD" href="http://www.staceymattinson.com/" target="_blank">Stacey Mattinson, RDN, LD</a></em></p><p>It s that time of the year again! We re cozying up with warm sweaters and taking time for loved ones. Growing up I spent mornings at the breakfast table and cold nights by the fire with a cup of hot chocolate in my hand. While in college it was my best 5 a.m. study partner. Whether by myself or making memories with others, I found that a warm beverage was never meant to be enjoyed quickly it is meant to be experienced.</p><p><strong>Benefits of Cocoa</strong><br />You ve probably heard that chocolate is good for you, and that can be more or less true depending on what type of chocolate you re eating. Cocoa <em>is</em> good for you, and the antioxidant benefits of chocolate actually come from the flavonoids in the cocoa bean. Cocoa powder is particularly high in flavonoids. Research indicates these antioxidants can assist in maintaining heart health, decrease inflammation and blood vessel damage, and decrease risk of dementia. Cocoa alone is not sweet, so frequently cocoa is found in the form of chocolate candies, which are high in added sugar and fat. We know that excess added sugars and fats can lead to increased blood lipids and abdominal fat, increasing the risk for obesity. Try this low-fat, sugar-free, protein-powered frothy hot chocolate recipe to reap the pure benefits of cocoa without budging your waistline or your health goals!</p><p><span><img title="Hot Chocolate Recipe Ingredients" src="../files/uploads/ingredients-hotchocolate.jpg" alt="Hot Chocolate Recipe Ingredients" width="250" height="299" />Ingredients</span>:<br />1 Tbsp cocoa<br />8 oz low-fat milk<br />Alternative sweetener to taste (e.g. Splenda or other)<br /> tsp vanilla</p><p><span><img title="Homeade Hot Chocolate" src="../files/uploads/hotchocolate-smattinson.jpg" alt="Homeade Hot Chocolate" width="306" height="408" />Directions</span>:<br />1. Pour milk into a mug with a handle and heat in the microwave for 45 seconds.<br />2. Carefully pull out the mug and pour the hot milk into a blender*. If your mug does not have a handle use a hot pad holder to avoid burning your hand.<br />3. Add remaining ingredients to the blender and blend for thirty seconds or until well-mixed and frothy.<br />4. Pour mixture back into mug and enjoy!</p><p>*Note: Option to use a hot beverage maker instead. If doing so, pour the milk into the hot beverage and begin the mixing process prior to adding the dry ingredients. Adding dry ingredients prior to the milk blending in a hot beverage maker may clog your device.</p><p><em>Nutritional Information:</em><em>122 calories, 9 g protein, 15 g carbohydrate. (using 1% milk and zero-calorie sweetener).</em></p><p><em><img title="Stacey Mattinson, RDN, LD" src="../files/uploads/stacey-mattinson.jpg" alt="Stacey Mattinson, RDN, LD" width="127" height="239" />StaceyMattinson is a Registered and Licensed Clinical Dietitian at Texas Health Presbyterian Hospital Dallas. She received her undergraduate degree in Nutrition and Dietetics from Brigham Young University in Provo, Utah and is currently pursuing her master s degree in Nutrition at Texas Woman s University. In addition to acute care, Stacey has experience in food service management, nutrition communications, and eating disorders. Aside from her zest for nutrition, she has been a yoga instructor for the last six years. Be on the lookout for her new private practice coming to the Austin area in February 2016, Elevate Nutrition Consulting. For more information on Stacey, go to <a href="http://staceymattinson.com" target="_blank">StaceyMattison.com</a>.</em></p> healthy-holidays--thanksgiving-and-beyond http://lemondnutrition.com/blog/healthy-holidays--thanksgiving-and-beyond.html http://lemondnutrition.com/blog/healthy-holidays--thanksgiving-and-beyond.html <p> <img src="../files/uploads/smallturkey.png" alt="" width="468" height="583" /></p><p>Ready or not, the holidays are here! With less than a week until Thanksgiving, you are most likely finishing your menu preparations and completing shopping tasks. For most, Thanksgiving marks the beginning of the hustle and bustle of the holiday season.</p><p>Over the last several weeks, I have heard many fretting over the dreaded extra pounds that usually come with the holidays, or those simply asking for tips of how they can maintain weight goals and lifestyle goals through all of the ensuing busyness. Good news! I am here to tell you that success can be yours, and it doesn t have to be hard!</p><p> </p><p><strong>Back to the Basics: Moderation</strong></p><p>At Lemond Nutrition we talk a lot about sometimes foods versus all of the time foods. Recipes made with high fat marinades, heavy cream, baked goods, etc., would classify as sometimes foods. <strong><em>Note that these are not called never foods. </em></strong> Moderation is key when enjoying your favorite foods around the Thanksgiving table.</p><ul><li><strong>Tips:</strong></li><li><strong>Start Small-</strong>a small taste of each dish allows you to enjoy a variety of flavors without overdoing portion sizes. You can always get more if desired.<em> (Start with approximately 1-2 tablespoons of each dish.)</em></li><li><strong>MyPlate-</strong> assess your plate for all food groups (fruits, vegetables, grains, protein, dairy). What is represented? What groups are missing? Be intentional about adding the missing groups onto your plate or incorporating missing groups at snack time.<br /><br /></li></ul><p><strong>Liquid Calories</strong></p><p>Added sugar and fat can sneak their way into your diet through beverages before you even realize it! They tend to be even sneakier around the holidays. For example, a cup of eggnog boasts close to 200-300 calories (with almost 10 grams of saturated fat). Hot chocolate (depending on preparation) is close behind at about 150-200 calories. Other seasonal favorites may top the 300-calorie mark.</p><p>Again, I have good news! These beverage favorites still don t qualify for the never foods list and they don t have to sabotage your diet/weight goals. Enjoy these sometimes drinks in relation to your dietary goals.</p><ul><li><strong>Tips:</strong><ul><li><strong>Make a goal- </strong>If these beverages are a part of your everyday intake; consider changing to every other day, or 3 times per week. Small, consistent changes are key to success!<strong></strong></li><li><strong>Choose Water Frequently-</strong> consuming adequate amounts of water assists with keeping our bodies hydrated and helping curb appetite.</li><li><strong>ReThink Your Drink-</strong> read a previous blog post <a href="../blog/rethink-your-drink-show-what-you-know.html">here.</a></li></ul></li></ul><p> </p><p><strong>Most Importantly: Stick to the Plan!</strong></p><p>It may be tempting to skip earlier meals prior to a Thanksgiving meal or party; however, sticking to your normal meal routine will assist you in managing hunger and monitoring food intake. </p><ul><li><strong>Tips:</strong><ul><li><strong>Start with breakfast-</strong> set yourself on the right track with a satisfying breakfast. Example- scrambled eggs, oatmeal topped with walnuts/almonds and fresh fruit. Add on a Greek yogurt to you normal breakfast. Keep it simple, yet nourishing.</li><li><strong>Have a snack-</strong> stick close to the vegetable and fruit trays as a nutrient rich option.</li><li><strong>Maintain activity-</strong> Consider participating in a local Thanksgiving 5k, plan a family football game, or go on a walk.</li></ul></li></ul><p>Mindful eating along with small, consistent changes will keep you in charge of your health and lifestyle goals through Thanksgiving and the following weeks. From all of us here at Lemond Nutrition, we are thankful for the opportunity to serve you and we wish you the happiest of Thanksgivings!</p><p> </p><p> </p><p> </p><p><span>Photo credit: TheJacobsClan</span></p><p> </p><p> </p><p> </p><p> </p> this-halloween-offer-non-food-treats-too http://lemondnutrition.com/blog/this-halloween-offer-non-food-treats-too.html http://lemondnutrition.com/blog/this-halloween-offer-non-food-treats-too.html <p><a href="http://www.foodallergy.org/teal-pumpkin-project#.VjLZ07erTDe" target="_blank"><img title="FARE's Teal Pumpkin Project" src="../files/uploads/FARE_TPP.jpg" alt="FARE's Teal Pumpkin Project" width="337" height="337" /></a></p><p>We see a ton of children and their families with a variety of food allergies here at Lemond Nutrition. It is quite a life-encompassing ordeal living with a food allergy. Add onto the fact that you are a child, and each year there is a holiday that involves a kid-centered celebration that exposes them to all kinds of exposure risk and you've got a recipe for heartache and challenges for these folks. Don't let another child dread Halloween. Let's band together and make things better for them!</p><p><a href="http://www.foodallergy.org/teal-pumpkin-project#.VjLc-berTDf" target="_blank">The Teal Pumpkin Project</a> is a growing initiative that was started by the Food Allergy Research Education organization that encourages people to offer non-food treats at Halloween. The process is simple:</p><p>1) Take the <a href="https://www.foodallergy.org/teal-pumpkin-project/pledge#.VjLbULerTDc" target="_blank">pledge</a>. By doing this, you will add your home address to a national database that allows families to know who is offering non-food treats.</p><p>2) Provide those non-food treats and let people know you are participating by placing a teall pumpkin outside your home and hanging a free, <a href="http://www.foodallergy.org/teal-pumpkin-project/downloads#.VjLbdLerTDc" target="_blank">printable sign</a> announcing your offering.</p><p>The cool thing is that you don't have to choose food or non-food giveaways - you can do both like we are doing in our home. There is a sign that says you are providing both or just the non-food items. The choice is yours.</p><p>Let us all support children and their families this Halloween by allowing them to enjoy Halloween like their friends. The more homes out there that offer options for them, the more fun they will have this holiday season. And a bonus for your family! This is such a great thing to teach our children by participating in an initiative like this - that it's important to think of others. For more information on The Teal Pumpkin Project and other great things that the Food Allergy Research and Education organization is doing, visit <a href="http://www.foodallergy.org%20" target="_blank">http://www.foodallergy.org</a>.</p><p>May you have a Happy and safe Halloween! And remember, Halloween is only one night a year. Let your kids enjoy their treats. For more of our thoughts on Halloween, see some of our previous year's <a href="../search.php?h=halloween" target="_blank">posts</a>.</p> confession-and-commitment-eliminating-food-waste-in-your-home http://lemondnutrition.com/blog/confession-and-commitment-eliminating-food-waste-in-your-home.html http://lemondnutrition.com/blog/confession-and-commitment-eliminating-food-waste-in-your-home.html <div class="WordSection1"><p> <img src="../files/uploads/trash.jpg" alt="" /></p><p>A few weeks ago I read an article regarding the shocking amount of food wasted around the world, especially in the United States. I thought, Gosh, how can <em>people</em> waste so much food? <em>People.</em> As in not me. Surely I wasn t contributing to such large amounts of food waste? WRONG. I began watching my family s food intake, food waste, portion sizes, etc. CONFESSION: We were wasting a lot of food on a daily basis in our home without even realizing it. Our food waste manifested itself in letting fruits and vegetables sit too long before eating them, not storing perishable food appropriately, leaving leftovers in the fridge too long allowing them to spoil, providing toddlers with too many food options at once- allowing several items to go to waste, and so on.</p><p>According to the Food Waste Reduction Alliance, it is estimated that 25-40 percent of the food that is grown, processed and transported in the United States will never be consumed. That is more than 20 pounds of food per person per month. Like I said earlier, shocking amounts!</p><p>After reading these facts, I decided to make simple changes to be sure I am optimizing the lifespan of perishable foods and consuming those foods already cooked. The best place to start with reducing food waste is in my own home.</p><p> <img src="../files/uploads/hatewaste.png" alt="" /> </p><p>Do you know the appropriate way to store certain fruits and vegetables? In the refrigerator or on the counter? Most fruits and vegetables shouldn t be stored together, preventing the ethylene in fruits from prematurely or over ripening nearby vegetables.</p><p><strong>FRUITS BEST KEPT IN THE FRIDGE:</strong></p><ul><li>Blueberries</li><li>Strawberries</li><li>Raspberries</li><li>Blackberries</li><li>Apples (they can keep for a month!)</li><li>Grapes</li><li>Citrus fruits</li></ul><p><strong>FRUITS OUTSIDE OF THE FRIDGE:</strong></p><ul><li>Bananas</li><li>Lemons, Limes</li><li>Avocado (until ripe, then stabilize in fridge)</li><li>Kiwi (until ripe, then stabilize in fridge)</li></ul><p><strong>VEGETABLES BEST KEPT IN THE FRIDGE:</strong></p><ul><li>Bell Peppers</li><li>Asparagus</li><li>Brussels Sprouts</li><li>Lettuce and Greens</li><li>Carrots</li><li>Broccoli</li><li>Cauliflower</li><li>Beets</li></ul><p><strong>VEGETABLES OUTSIDE OF THE FRIDGE:</strong></p><ul><li>Potatoes</li><li>Sweet Potatoes</li><li>Tomatoes (until ripened)</li><li>Onions</li><li>Winter Squash</li><li>Garlic</li></ul><p><strong>**TIP**: Take advantage of the control settings on your refrigerator! The humidity and temperature of the crisper drawers may be easily adjusted- allowing you to preserve your produce longer.</strong></p><p><strong>FRESH COOKED MEATS</strong></p><p>Fresh (raw) meats can be kept in the refrigerator for 1-2 days after purchase. From that point the meat should be cooked or placed in appropriate packaging for freezing. Meats that have already been cooked may stay safely in the refrigerator for 3-4 days.</p><ul><li>Don t let cooked meats go to waste! If you have meat already cooked, try adding it into various leftovers or sides to create a variety of meal options.</li></ul><p><strong>OTHER TOP TIPS FOR REDUCING FOOD WASTE</strong></p><ul><li><strong>Start Small</strong>: We typically don t save half eaten mashed potatoes or chicken that has been nibbled on. Rather than ordering or plating large portions for yourself, start small! (Also, a great idea for weight management and portion control in general.) If needed, seconds are always an option.</li><li><strong>Freeze:</strong> Large amounts of leftovers? Try freezing leftovers for a future quick meal option rather than allowing it to go uneaten in the fridge.</li><li><strong>Plan Ahead:</strong> Having a menu for the week (or at least a few days) allows you to purchase foods for those meals, rather than having large quantities of perishable foods with no plan of use.</li><li><strong>Discernment:</strong> Sell-by vs. Use-by Just because the store needs a food off of their shelves, it may still be okay for consumption. Use-by is the date that a product should remain at its highest quality. Monitor the color, smell, texture, etc., to determine if the food is still appropriate for consumption.</li></ul><p>For my family, wasting food was done subconsciously. However, I am making a conscious COMMITMENT to eliminating food waste in my home. I am committed to monitoring the foods I buy and the timeline of when they will be used. I am committed to storing and then using leftovers as lunch or dinner within 2 days of first cooking. I am committed to starting with small portions for all, allowing ourselves to get more if needed.</p><p>What simple changes can your family make? Will you join me?</p><p> </p></div> needing-a-insert-food-free-diet-see-you-at-the-gf-af-expo http://lemondnutrition.com/blog/needing-a-insert-food-free-diet-see-you-at-the-gf-af-expo.html http://lemondnutrition.com/blog/needing-a-insert-food-free-diet-see-you-at-the-gf-af-expo.html <p>Nowadays, it is more common than ever to know someone who is eliminating a certain food or ingredient from their diet. As a Registered Dietitian, I may be the one recommending this type of dietary change; other times, physicians will send their patients with a diet prescription. While for some these elimination diets are medically necessary; they are not a cure-all and not the best way to approach each and every gastrointestinal discomfort, skin rash, or headache that presents our way.</p><p>When we eliminate food groups or ingredients from our diets, we have to be aware of what nutrients we are eliminating along with them. For example, taking dairy out removes main sources of calcium, vitamin D and protein. When eliminating gluten, many decrease their fiber intake significantly and despite thinking that it is helping with decreasing their carbohydrate intake, it is not. Many gluten-free alternatives to our common foods are higher in carbohydrates than their wheat counterparts. </p><p><img src="../files/uploads/foodallergies.jpg" alt="" width="210" height="210" />There are several reasons why someone would have to make diet changes that would require a food elimination. These conditions would include but are not limited to Celiac Disease; food allergies including anaphylactic reactions, FPIES, eosinophilic esophagitis; amongst a few others. Some conditions that may require someone to limit or modify foods include lactose intolerance, IBS, gluten intolerance/sensitivity; as well as a variety of other food intolerances. Whatever the case may be, it is important to ensure that you are familiar with what foods you can eat, what foods you should eat and what you should limit or avoid. In many occasions, these eliminations are not long term; in others, they are lifelong. Discussing your condition with your physician and Registered Dietitian Nutritionist (RDN) will give you a guide as to the length of your diet needs. <em>Visiting and receiving education from an RDN will help you create a balanced diet that will ensure optimal nutrition despite certain food eliminations</em>. </p><p>Helping individuals or families that medically require a food elimination is one of the most satisfying parts of my profession! Often I get asked if I follow any type of elimination diet. Fortunately, I do not have any medical condition that requires me to avoid foods. At the same time, because of the nature of my profession and my years of experience as an RDN and mom; I can understand how challenging it can be to modify your day to day meals and snacks when having to be so detailed about each and every ingredient. I take time to look for new foods and get excited when mainstream brands come out with products that are appropriate for those needing special diets. Being familiar with food available helps me help others! </p><p>One of the best places offering the opportunity to learn more about brands and products available to those with special diet needs, is the <a href="http://gfafexpo.com">GF AF Expo (Gluten Free and Allergen Friendly Expo)</a>. This 2 day event has been in Dallas, Texas for a few years now. The vendor fair has over 100 brands. Most of the vendors have coupons and samples for you to taste, and many have some for you to take home! You will also find discounted products available for purchase and you even get a FREE reusable bag to carry your goodies. I love sharing this info with my patients as I know the value of being exposed to different products and having a chance to give certain foods a try before spending money on something no one will eat.</p><p><img src="../files/uploads/GFAFExpo.png" alt="" width="370" height="89" />If you have special diet needs, this is the place to be in <strong>Dallas on October 17<sup>th</sup> and 18<sup>th</sup></strong>! </p><p>If you are not from the Dallas area, you may want to check their site as they also have expos in New Jersey, California, Georgia, Illinois, and Massachusetts.</p><p> </p> shrimp-stir-fry---on-the-grill http://lemondnutrition.com/blog/shrimp-stir-fry---on-the-grill.html http://lemondnutrition.com/blog/shrimp-stir-fry---on-the-grill.html <p>Our big house project this summer was the construction of an outdoor room that has a full set-up to amp up our family and friend entertainment past-time. The grill we had installed got me excited to experiment with some new ways to cook our indoor food. Back in the day most people had charcoal grills and it was difficult to control the temperature and flame height, which really limited your choices. But now with the gas grilling and even the infrared grilling -- the sky s the limit! We even made pizza on the grill over the summer and they turned out fabulous!</p><p>I would love to see more women out on the grills. Don t worry guys, I m not dethroning you from your sacred spot. So no hate mail! The reality is that more men are in the kitchen as the primary cook in the home. Why not pull the ladies outside for a little girl on the grill time? I think the non-stereotypical rolls with food and cooking is wonderful.</p><p>Men or women, here s a fun and super easy recipe that you can do on the grill in no time flat. The weather is cooling down and it's a great time to experiment out on the grill with some non-traditional things other than just grilled meat. I made a point to keep the ingredients simple and fresh for maximum participation.</p><p><img src="../files/uploads/ShrimStirFry2.jpg" alt="" width="4014" height="2906" /></p><p><strong>Stir Fry Shrimp On The Grill</strong><br /> 1 lb deveined medium shrimp, no tail, raw<br /> 1 T cornstarch<br /> 4 cups raw vegetables<br /> 2 1T sesame oil<br /> 1T + 1T canola or vegetable oil<br /> cup low sodium soy sauce<br /> 2 cloves of garlic, minced<br /> 1-2 T sesame seeds</p><p>In addition to a gas grill, you will need to other major cooking items to pull this stir fry off. First, you need a grill basket. You can get them at any grilling or specialty cooking store. We got ours at <a href="http://www.bbqgalore.com/" target="_blank">Barbecues Galore</a>. Second, you need a wok or deep saut pan.</p><ol><li>Pat the shrimp dry with some paper towels. Sprinkle cornstarch on top of the shrimp until evenly distributed.</li><li>Turn grill onto high heat and allow to get adequately hot. Spray grilling basket with non-stick cooking spray and then add the shrimp to the basket. Grill on high heat for 1 minute and then remove from heat. Set aside.</li><li>In a separate mixing bowl, mix vegetables with 1 T sesame oil and 1T canola oil. Mix well. Put grilling basket back onto the high heat and add vegetables. Grill for 2 minutes.<img src="../files/uploads/veggies-toss.jpg" alt="" width="486" height="428" /><img src="../files/uploads/veggies-grill.jpg" alt="" width="486" height="332" /><img src="../files/uploads/stirfry-pan.jpg" alt="" width="486" height="343" /></li><li>In a wok or saute pan on medium-high heat, add 1 T canola oil and minced garlic. Saute until soft, but not brown. Add the grilled vegetables, shrimp and soy sauce. Cook for 2-3 minutes or until shrimp is nice and pink. Pull from heat and sprinkle sesame seeds over mixture.</li><li>Serve hot over rice or noodles. We enjoyed our stir fry served over jasmine rice.</li></ol><p>We actually have an infrared burner on our grill so we put the saut pan over that for the final finish. Infrared burners get very hot, so you don t have to put food on them long before they are cooked through!</p><p><img src="../files/uploads/ShrimStirFry.jpg" alt="" width="1835" height="1835" /></p><p>Shrimp is a wonderful low-fat protein that cooks up fast on nights that you are especially tight on time. The new dietary guidelines that are coming out before the end of the year are going to lift the restrictions on dietary cholesterol, so hopefully shrimp won't be as voodoo for some. Stir fry meals in general, though, are a great way for the family to get a color variety of vegetables (and nutrition!) in one meal. In this recipe, we used the different colors of bell peppers, red onion and mushrooms. But you could add any vegetables from broccoli, squash, baby corn to even some dark greens such as bok choy, spinach or kale. For faster prep time, get veggies that are already pre-cut. </p><p>Now it's your turn. Try it and let me know what you think. I'd love to hear all the new ways you are using your grill this season.</p> fall-in-love-with-veggies-recipes http://lemondnutrition.com/blog/fall-in-love-with-veggies-recipes.html http://lemondnutrition.com/blog/fall-in-love-with-veggies-recipes.html <p>Fall has arrived. I love the changes that each new season brings, especially when it comes to foods and the opportunity to try different seasonal fruits and vegetables. Two of the most anticipated seasonal vegetables for my family are butternut squash and Brussels sprouts! Walking into the grocery store this past weekend we spotted the beautiful orange of butternut squash already pre-cubed and ready to go (I opted for convenience!). If you eat dinner with my family around this time of year, you are guaranteed to have one of these two vegetables on your plate at least once a week. With the great food supply that we have, you may be able to find butternut squash or Brussels sprouts at various times through the year, however, the fall marks the start of their peak harvest time. These veggies can be prepared in many different ways, but I have included a few of my personal favorites.</p><p><strong><span>Butternut Squash</span></strong></p><p> <img src="../files/uploads/butternut-squash.jpg" alt="" /></p><p>Butternut squash is actually a fruit, yet primarily used and referred to as a vegetable. It is similar in sweetness and color to a sweet potato, however, it boasts a nutty taste that gives it a savory kick! The rich orange color screams fall!</p><p><strong>Growing season</strong><br /> Also known as winter squash, butternut squash is at peak harvest starting in September through December. Due to its durability, it may be found year round.</p><p><strong>Vegetable Family</strong><br /> Butternut squash is a part of the <em>Cucurbita</em> (Latin for gourd) family. It is closely related to pumpkin. In Australia and New Zealand, it is known as butternut pumpkin. </p><p><strong>Nutrients</strong><br /> More bang for your buck nutritionally speaking. Butternut squash is a great source of Vitamin A, Vitamin C, Vitamin E, potassium and dietary fiber.</p><p><strong>How it s purchased</strong><br /> Butternut squash may be purchased as a whole squash (as pictured above), or it is often available in pre-cubed pieces- ready to cook!</p><p> </p><p><strong>[RECIPES]</strong></p><p><strong><span>Sweet and Savory Roasted Butternut Squash </span></strong><br /> (serves 6)</p><p align="center"><img src="../files/uploads/IMG_5864.JPG" alt="" /> </p><p><strong>Ingredients:</strong></p><ul><li>1 large butternut squash, peeled/seeded and cut into 1-inch cubes</li><li> cup chopped walnuts</li><li> cup finely sliced purple onion</li><li>2 Tbsp. olive oil</li><li>1 Tbsp. brown sugar</li><li>2 tsp ground cinnamon</li><li>1 Tbsp. garlic powder</li><li> tsp. roasted red pepper flakes (optional)</li><li>1 tsp kosher salt</li><li>1 tsp freshly ground black pepper</li></ul><p><strong>Directions: <br /> </strong>Preheat oven to 400 degrees F. <br /> Line baking sheet with foil or parchment paper. In a large bowl, toss the squash with the above ingredients until thoroughly coated. Place on the baking sheet, in a single layer, without overcrowding the pieces. Roast about 30-40 minutes, turn the pan about halfway through baking. When cubes are fork-tender, remove from oven immediately. Check squash around 25 minutes to prevent overcooking.</p><p> </p><p><strong><span>Laura s Delicious Butternut Squash Bisque (A Family Favorite) <br /> </span></strong>(serves 4-6)</p><p><strong><span>Ingredients:</span></strong></p><ul><li>1 large butternut squash (about 3-4 lbs): peeled, seeded, cut into 1 cubes</li><li>14.5 oz low sodium chicken or vegetable broth</li><li>3 cups water</li><li>1 cup half and half</li><li>1 medium onion, chopped</li><li>1 Tbsp. fresh lemon juice</li><li>2-3 Tbsp butter</li><li>3 garlic cloves, sliced</li><li> tsp. dried thyme</li><li> tsp. cinnamon</li><li> tsp. nutmeg</li><li> tsp. cayenne pepper</li><li>Pepper and salt as needed</li></ul><p><strong><span>Directions: <br /> </span></strong>In a large saucepan or dutch oven, heat butter on medium heat. Add onion, garlic, thyme, cinnamon, nutmeg and cayenne pepper. Cook, stirring occasionally until onion is soft (5-7 minutes). Add squash, broth, half half, and 3 cups water. Bring to a boil; reduce to a simmer and cook until squash is tender. Approximately 20 minutes. <br /> Working in batches, puree in a blender until smooth. Stir in lemon juice and other seasonings as desired. Enjoy! **Personal note: I like to add in cooked, shredded chicken breast for an extra kick of protein**</p><p><strong><span><br /> <br /> </span></strong></p><p><strong><span>Brussels Sprouts</span></strong></p><p><img src="../files/uploads/Brussels-Sprouts.jpg" alt="" /></p><p><strong></strong>Brussels sprouts have long gotten a bad rap as a less than desirable vegetable. If you ve never tried them, I urge you to give them a whirl. With a variety of preparation methods, they may just become a new family favorite.</p><p><strong>Growing season</strong><br /> California is the number one producer of Brussels sprouts in the United States, although they are grown in several areas throughout the country. Ideally, Brussels sprouts are planted in the spring or summer, making them ready for a fall harvest.</p><p><strong>Vegetable Family</strong><br /> Brussels sprouts are a part of the cole crop family- Brassica oleracea. This includes cabbage, broccoli, cauliflower, collards, kale, and kohlrabi.</p><p><strong>Nutrients</strong><br /> Brussels sprouts are loaded with nutrients! They are a <em>great</em> source of Vitamin C, Vitamin A, Vitamin K, folate, dietary fiber and potassium- just to name a few!</p><p><strong>How they re purchased</strong><br /> Brussels sprouts may be purchased on the stalk, or you may opt for convenience with pre-picked and pre-washed Brussels sprouts. They can also be found in the freezer section.</p><p> </p><p><strong>[RECIPES]</strong></p><p><strong><span>Roasted Brussels Sprouts </span></strong><span><br /> </span>(serves 4-8)</p><p align="center"><img src="../files/uploads/IMG_5866.JPG" alt="" /> </p><p><strong>Ingredients:</strong></p><ul><li>2 lb Brussels sprouts</li><li>2 Tbsp. olive oil</li><li> cup chopped pecans</li><li> tsp. ground black pepper</li><li>2 tsp. garlic powder</li><li> tsp. sea salt (optional)</li><li>Parmesan cheese (optional)</li></ul><p><strong>Directions:</strong><br /> Preheat oven to 400 degrees F.<br /> Wash the Brussels sprouts thoroughly. Trim off end and peel the outer layer. Slice in half. Mix the Brussels sprouts in a bowl with the olive oil, pecans, black pepper and garlic powder. Place them on a baking sheet. Roast for 35-40 minutes, or until crisp on the outside and tender on the inside. You may turn the Brussels sprouts occasionally for even roasting. Top with fresh parmesan cheese if desired.</p><p> </p><p><strong><span>Brussels Sprouts, Cranberry and Quinoa Salad <br /> </span></strong>(serves 4-6)</p><p><strong>Ingredients:</strong></p><ul><li>1 pound Brussels sprouts (rinse and trim ends, then halve lengthwise and thinly slice crosswise)</li><li>2 cups cooked quinoa</li><li>1 cup dried cranberries</li><li>2/3 cup chopped pecans, toasted</li></ul><p><strong>ORANGE VINAIGRETTE dressing:</strong></p><ul><li>1/4 cup freshly-squeezed orange juice</li><li>1/4 cup olive oil</li><li>2 Tbsp. apple cider vinegar</li><li>pinch of salt and pepper</li></ul><p><strong>Directions: </strong><br /> Toss all ingredients together until combined. To make the vinaigrette, whisk all ingredients together until combined. Enjoy! (recipe adapted from Gimme Some Oven recipes)</p><p> </p><p align="center"><img src="../files/uploads/fallveg.JPG" alt="" /> </p><p>What is your family s favorite way to serve delicious fall vegetables and fruits? Let us know in the comments below!</p> fuel-up-for-fall-fueling-our-athletes http://lemondnutrition.com/blog/fuel-up-for-fall-fueling-our-athletes.html http://lemondnutrition.com/blog/fuel-up-for-fall-fueling-our-athletes.html <p><img src="https://static.pexels.com/photos/4198/field-sport-ball-america-medium.jpg" alt="Free stock photo of field, sport, ball, america" /></p><p>Just like that,the first week of school is complete! Can you believe it? An exciting new school year is underway. Here at Lemond Nutrition we are wrapping up <a href="http://www.eatright.org/resources/kidseatrightmonth" target="_blank">Kids Eat Right Month</a>, but the focus on keeping our kiddos adequately nourished for the year seems more important than ever!</p><p>The start of school is a sign that fall is right around the corner and fall sports/activities are in full swing, especially for our older kids. Whether its football, volleyball, cross-country, cheerleading, etc. it is time to FUEL UP FOR FALL!<img src="https://static.pexels.com/photos/2097/desk-office-pen-ruler-large.jpg" alt="desk, office, pen, ruler" /></p><p>Our student-athletes need appropriate fuel (calories) to sustain their normal growth as well as their rigorous practices and competitions. As a parent or a coach, it is important to teach our athletes to monitor their bodies and intake to make sure they are operating at their peak potential. Let s take a deeper look:</p><p> </p><p><strong>1. </strong><strong>Adequate Hydration</strong></p><p>If you have watched the news (especially in Texas) you know there is a big focus and concern on adequate hydration while kids are participating in hot outdoor activities. Rightly so! Kids and teens are at increased risk for overheating and dehydration. Encourage kids or athletes to carry a water bottle with them between classes and activities, and have them look for signs they may be dehydrated. Water, milk and sports drinks all count towards fluid intake! (See more about hydration <a href="../blog/rethink-your-drink-show-what-you-know.html" target="_blank">here</a>)</p><p><strong><span>Signs of Dehydration</span></strong></p><ul><li>Dark urine (lemonade or darker)</li><li>Decreased urine output</li><li>Muscle cramps</li><li>Nausea or vomiting</li><li>Dizziness</li><li>Headaches</li></ul><p><strong><span>How much fluid do student-athletes need? </span></strong></p><ul><li>High school aged boys need at least 3.3 liters per day (approximately 14 cups).</li><li>High school aged females need at least 2.7 liters per day (approximately 11 cups).</li></ul><p>*Includes all water from beverages and foods.</p><p> </p><p> <strong>2. </strong><strong>Carbs! </strong></p><p>Carbohydrates breakdown in the athlete s body (glucose) to give quick, efficient energy. Any glucose that isn t used is stored as glycogen which is needed for their endurance. Replenishing these stores frequently is important. Most carbohydrate choices are easy to pack in school lunches, send as a snack, or include on the dinner plate.</p><p><strong><span>Carbohydrate Choices</span></strong></p><ul><li>Oranges, grapes, bananas, and other fruits</li><li>Breads (toast, sandwiches, English muffins, bagels, etc.) Choose whole grain options when possible!</li><li>Rice</li><li>Pasta</li><li>Cereal</li><li>Yogurt, Milk</li></ul><p> </p><p><strong>3. </strong><strong>Protein</strong></p><p>Often in the sports world, protein is associated with supplements. While there is a place for supplements in the world, when we are talking about our teenage male and female athletes, these protein needs can be met with regular foods. No supplements needed!</p><p>Protein is essential for building and maintaining strong muscles as well as repairing muscles and tissues after use. Include protein options in meals and snacks to maintain adequate intake. Keep in mind that excess protein can contribute to dehydration!</p><p><strong><span>Protein Choices</span></strong></p><ul><li>Meats (chicken, fish, lean beef, eggs, pork, turkey, etc.)</li><li>Peanut butter (other nut butters), nuts</li><li>Beans</li><li>Milk, cottage cheese, yogurt (Greek), etc.</li></ul><p>Low-fat milk (even chocolate milk) is an excellent post practice snack. A peanut butter sandwich or hardboiled eggs also serve as quick, easy ways to refuel your athlete! Don t forget the fluids.</p><p>As a new school year and sport season begins, stay on the forefront of your athlete's health. Afterall, as parents, we are their #1 fans! Keep meals balanced with plenty of fruits, veggies, whole-grains, dairy and lean meats. Keep healthful snacks ready for quick options on the go. Good luck to all of our athletes this year.</p><p> <img src="../files/uploads/KERMonthLogo.jpg" alt="" /></p><p>Thank you for celebrating Kids Eat Right Month with us here at Lemond Nutrition. We hope you enjoyed it as much as we did! Growing healthy kids and strong adults is what we love most!</p> mom-can-i-eat-that http://lemondnutrition.com/blog/mom-can-i-eat-that.html http://lemondnutrition.com/blog/mom-can-i-eat-that.html <p>As I think about what Kids Eat Right means to me, I think of what I tell not only my patients but my own children. I should practice what I preach, right? As a mom, I know that little ones are attracted by yummy treats which they are exposed to in many different ways. As a Registered Dietitian Nutritionist, I know that children should enjoy these treats as well. The questions are, how much and how often? The answer is always moderation! To get children to understand moderation, I love using tools that are attractive, colorful and engaging. </p><p><img src="../files/uploads/myplatefv.jpg" alt="" width="250" height="228" />My daughters are proof that I am one the biggest fans of MyPlate . They always say, Mami, look, it s YOUR plate! . I enjoy using props. They are my back-up, my reinforcement. It is that secret weapon that makes the information real and tangible. You may have seen the different categories that MyPlate uses: fruit, vegetables, grains, protein and dairy. </p><p>While My Plate teaches us about balance and is definitely very user friendly for all ages, it doesn t always help us identify those fun foods we can enjoy on occasion. For that purpose, I like to use the: Go, SLOW, WHOA idea! This information and amazing materials are part of <strong><em>We Can!</em></strong> <strong><em>We Can!</em></strong> (<strong>W</strong>ays to <strong>E</strong>nhance <strong>C</strong>hildren's <strong>A</strong>ctivity <strong>N</strong>utrition) is a national movement designed to give parents, caregivers, and entire communities a way to help children 8 to 13 years old stay at a healthy weight (Just as an FYI I use it for kids way younger than that!). This movement is a collaboration between the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, the <em>Eunice Kennedy Shriver</em> National Institute of Child Health and Human Development, and the National Cancer Institute.</p><p><img src="../files/uploads/goslowwhoa.png" alt="" width="120" height="239" /></p><p> The idea is simple, fun and it works! When teaching kids about GO, SLOW, WHOA; I make them think of a stop light. What are the 3 colors? What do they mean? How does that translate into what we eat? They love to answer and they get it! Making it fun and interactive keeps their attention and interest. Here are the basics of it.</p><p>GO is green and means you can eat those foods anytime! These are foods that are the lowest in fat and sugar, they are low in calories.</p><p>SLOW is yellow and means you can eat those food sometimes (less often). These foods are higher in fat, added sugar, and calories.</p><p>WHOA is red and means you can eat those foods every once in a while and in small portions. These are the foods highest in fat and added sugar and therefore high in calories. I do try to emphasize that these foods are not forbidden. Just like the stoplight, when it s red we should stop stop and think how many WHOA foods have I had today or this week or weekend. </p><p> Examples of how foods get categorized in these sections can be seen here:</p><p><img src="../files/uploads/goslowwhoachart.jpg" alt="" /></p><p>Teaching our kids to make their own healthy eating choices allows them to understand why we may say no to extra treats at times or why we encourage more fruits and vegetables in between meals. It is important that we educate them from early on about the importance of nourishing our bodies to be able to grow, learn and be healthy. As parents and/or caregivers, we can empower our children to have a healthy future! </p><p><img src="../files/uploads/goslowwhoawkate.jpg" alt="" width="350" height="311" /></p><p> </p><p>Kate (one of our nutrition summer interns) and I at a school function teaching elementary children about healthy snacks using GO, SLOW, WHOA.</p><p> Happy Kids Eat Right month all children out there!</p><p> </p><p> </p><p> </p> 4-keys-for-a-child-to-g-r-o-w http://lemondnutrition.com/blog/4-keys-for-a-child-to-g-r-o-w.html http://lemondnutrition.com/blog/4-keys-for-a-child-to-g-r-o-w.html <p><em>Guest Post By Gabriella Solis, <a href="http://www.twu.edu" target="_blank">Texas Woman's University</a> Dietetic Intern</em></p><p><img src="../files/uploads/babies-fruit.jpg" alt="" width="800" height="562" /></p><p>August is <a href="http://www.kidseatright.org" target="_blank">Kids Eat Right Month</a> and we are celebrating all month long. I am so excited to write this blog because as a dietetic intern I am constantly being exposed to the different stages of life where nutrition plays a role. And what I have found is that nutrition affects ALL stages of life: from newborn babies to toddlers, school kids, teenagers and adults! The reason why I decided to study nutrition and become a registered dietitian nutritionist (RDN) is because I find it so spectacular to see the great impact that proper nutrition can play on our bodies.</p><p>Last week I spent a few days working in the NICU (Neonatal Intensive Care Unit) at the hospital where I am completing my clinical rotation. As I spoke to the NICU RDN, she explained that nutrition has a great impact on the development of premature babies; in fact, nutrition may be the number one thing that can help a baby reach a weight close to what they would have gained if they were still inside the womb. The RDN listed four things that need to happen before a baby is discharged from the hospital. Today we have framed it in an easy-to-remember acronym so it's easy to remember the 4 keys to a child's growth: </p><p><strong>G</strong> stands for Gain. Gain proper weight.</p><p><strong>R</strong> stands for Repond to feeding cues. Be able to eat / nipple without a problem,</p><p><strong>O</strong> stands for On air. Be on room air and off the ventilator or oxygen.</p><p><strong>W</strong> stands for Warmth. Be able to maintain proper temperature.</p><p>That day after I got home and read my notes I analyzed those four points. After staring at my paper for several seconds I started thinking that in reality this should be the goal not just for every baby, but for every child out there. I know you re probably thinking to yourself right now how can we apply these four points to every child, but let me explain my thought process a little bit more.</p><p><strong>G -- Gain proper weight<br /></strong>Every child should gain proper weight for proper development. The reality is that childhood obesity has more than doubled in children in the past 30 years. According to the <a href="http://www.cdc.gov" target="_blank">Centers for Disease Control and Prevention</a> (CDC), the percentage of children aged 6 11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Proper weight gain can be determined by plotting a child s growth patterns on a growth chart. You can ask your pediatric doctor or dietitian to do this at your child s next appointment. The growth charts can show you where your child stands when compared to other children of the same age. The three CDC growth charts that can be used for children and adolescents from 2 to 20 years old are the stature-for-age, weight-for-age, and BMI-for-age. You can use these tools to determine if you need to make changes in your child s diet or physical activity regimen. Getting your child at the proper weight for his/her age will have many benefits in the long run! Children who are underweight or overweight are more likely to have risk factors for social and psychological problems, poor self-esteem, cardiovascular disease, and even diabetes.</p><p><strong>R -- Respond to Feeding Cues<br /></strong>Your child should be eating<strong> </strong>the right foods without a problem. In order to provide a balanced diet, try introducing foods from the different food groups from the <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> (fruits, vegetables, grains, protein and dairy) at every meal. If you do this you will have the assurance that you are providing your kid with plenty of nutrients for proper growth and development. Is your child a picky eater? Try introducing new foods. You never know what your kid will like! How about the I don t like vegetables! kiddo? You can try adding vegetables to foods your kid enjoys. For example, try making a fruit smoothie and add spinach to it. Your kid will drink it, enjoy it and may never even find out that they are drinking spinach (you can t even taste it and it is delicious). Also, try to get creative with your meals. Children are more likely to eat their food if it looks pretty and colorful on their plate.</p><p><strong>O -- On</strong><strong> Room Air<br /></strong>This is a term that is used in the clinical setting to indicate that a patient is off the ventilator and is breathing on their own. But this point didn t necessarily make me think of actual room air , but more of fresh air . We need to be grateful for the blessing of having healthy lungs. So get out there and get some fresh air. Plan outdoor activities with your family that will allow you to enjoy of some fresh air and get some vitamin D through the sun. Some ideas include picnics, going out for a walk or a run, playing soccer or Frisbee, or even playing capture the flag with a group of friends.</p><p><strong>W -- </strong><strong>Warmth<br /></strong>When premature babies are born they may need of an incubator or a special warmer to help them maintain their body temperature. But how about if we think of maintaining our child s and our own body temperature by sweating? Hmmm.. I m sure you didn t see that one coming! Well, sweating is a bodily function that helps us regulate our body s temperature, and when I think of sweating I think of exercise and physical activity. Physical activity has many benefits such as controlling our weight, strengthening our muscles and bones, improving our mental health and mood, and reducing the risk of cardiovascular disease, diabetes, and some types of cancers. These are all great benefits that will not only make you feel healthier but will also give you some time to spend with your child as the entire family works out together!</p><p>All four of these points in the acronym <strong>G-R-O-W</strong> provide great ways in which you can promote good health for your child. And as I mentioned at the beginning, proper nutrition can greatly impact your overall health. Keep in mind that living a healthy lifestyle by choosing the right foods and including physical activity throughout the day will benefit the entire family because nutrition affects ALL stages of life! Remember to keep track of proper weight gain, eat the right foods, take advantage of the ability to breathe fresh air, and enjoy of some physical activities with your family. For more great feeding tips and resources for children of all ages, visit <a href="http://www.kidseatright.org" target="_blank">KidsEatRight.org</a>.</p><address><img title="Gabi Solis, TWU Dietetic Intern" src="../files/uploads/GabiSolis.jpg" alt="Gabi Solis, TWU Dietetic Intern" width="300" height="285" /></address><address><em>Gabriella has completed one year of graduate school at T<a href="http://www.twu.edu" target="_blank">exas Woman's University</a> and is currently completing her dietetic internship. She will sit for the registration exam to be a registered dietitian nutritionist (RDN) in February 2016, and will graduate with her MS in Nutrition next May 2016. Gabi loves providing nutrition education to promote lifestyle changes and optimize the human body. The two things that she loves to do the most is spend time with her family and travel to different parts of the world. This picture was taken in San Miguel de Allende, Guanajuato in Mexico this summer.</em></address> kids-eat-right-month---celebrate-with-us http://lemondnutrition.com/blog/kids-eat-right-month---celebrate-with-us.html http://lemondnutrition.com/blog/kids-eat-right-month---celebrate-with-us.html <p><a href="http://www.kidseatright.org" target="_blank"><img src="../files/uploads/KERMonthLogo.jpg" alt="" width="600" height="450" /></a></p><p><a href="http://www.kidseatright.org" target="_blank">Kids Eat Right</a> is an initiative that was started by the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a> and its <a href="http://www.eatright.org/foundation" target="_blank">Foundation</a> in 2010, which promotes healthy children for today and tomorrow. This initiative is near and dear to my heart due to our specialty in pediatrics and families; but also because in a time where families are desperately needing quality resources and advice for feeding their families, this is a source that has it all.</p><p>The actual Kids Eat Right <em>Month</em> is a time to promote all that<a href="http://www.kidseatright.org" target="_blank"> Kids Eat Right</a> does all year long. Their <a href="http://www.kidseatright.org" target="_blank">website</a> is loaded with phenomenal articles by child age, recipes and videos if you are more of a visual learner. As a spokesperson for the Academy, I have been honored to contribute content on this site and all the information offered is dispersed via the Academy s social media outlets. So if you are not yet following Kids Eat Right yet on <a href="http://www.facebook.com/KidsEatRight" target="_blank">Facebook</a>, <a href="http://www.twitter.com/kidseatright">Twitter</a>, <a href="https://plus.google.com/110144316231208808568/posts" target="_blank">Google+</a> or even <a href="https://www.youtube.com/user/KidsEatRight/videos?view=0 shelf_id=1 sort=dd" target="_blank">YouTube</a>, be sure to do so!</p><p>We are actively celebrating the 2<sup>nd</sup> annual <a href="http://www.kidseatright.org" target="_blank">Kids Eat Right Month</a> here at Lemond Nutrition. Here are some of the ways:</p><p><img title="Twitter Chat" src="../files/uploads/TwitterChat-8.18.15.jpg" alt="Twitter Chat" width="232" height="247" />If you are available, join me as <a href="http://www.eatrightpro.org/resource/media/meet-our-spokespeople/spokespeople/angela-lemond-rdn-csp-ld" target="_blank">Academy spokesperson</a> and another nutrition expert <a href="http://www.bonnietaubdix.com" target="_blank">Bonnie Taub-Dix</a> as we are interviewed by Everyday Health via Twitter chat Tuesday, August 18<sup>th</sup> at noon CST/1pm EST. Hashtag will be #HealthTalk and the topic of course will be child nutrition. We will have time at the end for a Q A for anyone to chime in.</p><p>If you are local to the Dallas/Fort Worth area, I will be on <a href="http://www.fox4news.com" target="_blank">Fox4 DFW</a> on Tuesday, August 25<sup>th</sup> during the 8:00 a.m. hour with quick and easy meal ideas for busy families.</p><p><a href="../our-team/maria-paula-carrillo-ms-rdn-ld.html" target="_blank">Maria-Paula</a> will be serving as a nutrition expert volunteer at <a href="http://www.ccfa.org/get-involved/camp-oasis/?referrer=http://r.search.yahoo.com/_ylt=A0LEVz0BVsJVs.0Ad7tXNyoA;_ylu=X3oDMTByOHZyb21tBGNvbG8DYmYxBHBvcwMxBHZ0aWQDBHNlYwNzcg--/RV=2/RE=1438828162/RO=10/RU=http%3a%2f%2fwww.ccfa.org%2fget-involved%2fcamp-oasis%2f/RK=0/RS=Uem5Ty8cy_doYMtp8lvUSxCcXJ4-">Camp Oasis</a> <a href="http://www.ccfa.org/get-involved/camp-oasis/" target="_blank"><img title="Camp Oasis" src="../files/uploads/camp-oasis-logo.jpg" alt="Camp Oasis" width="294" height="194" /></a>the week of August 10<sup>th</sup> and will be doing some cooking activities with the kids living with Crohn s Disease and ulcerative colitis.</p><p><a href="../our-team/emily-dudensing-rdn-ld.html" target="_blank">Emily</a> will be speaking with a high school volleyball team on ways to maximize their performance through proper nutrition and hydration.</p><p>On our blog, we will have weekly subtopic features written by our nutrition experts and one guest post by our most recent <a href="http://www.twu.edu/nutrition-food-sciences/" target="_blank">Texas Woman s University (TWU) dietetic intern</a>.</p><p>A special thanks to Texas Governor Greg Abbott for proclaiming August 2015 Kids Eat Right Month! We hope to get the state of Texas to be more involved in sharing Kids Eat Right resources on their websites in the coming years.</p><p><img title="Proclamation - Kids Eat Right Month" src="../files/uploads/Proclamation-ALemond-KidsEatRight.jpg" alt="Proclamation - Kids Eat Right Month" width="500" height="633" /></p><p>As we round out the summer and get prepared to start the new school year in all of our homes, take some time out to use August as a month to refocus your family s nutrition and wellness. We hope you have had a great summer with your family!</p><p> </p> do-you-really-want-it-i-call-bs-on-you http://lemondnutrition.com/blog/do-you-really-want-it-i-call-bs-on-you.html http://lemondnutrition.com/blog/do-you-really-want-it-i-call-bs-on-you.html <p><img src="../files/uploads/success.jpg" alt="" width="750" height="600" /></p><p>Let s face it. We all have a tendency to B.S. ourselves in one way or another. We make excuses about why things aren t going the way we want them to be in our lives. We cannot seem to meet the goals we have in our life and we get bogged down and discouraged. Maybe, just maybe you are just B.S. ing yourself by putting up <strong>Barriers to Success </strong>(aka, B.S. What did you think it stood for??).</p><p>My job is to optimize people s health through nutrition and wellness therapy. In order to do that, I must find ways to motivate others towards wellness; whether they are wanting to lose weight, optimize sports performance, manage a chronic disease or even normalize their child s growth. What I have to ask you is this what barriers are you putting up that keeps you from being successful? Health professionals have the tools you need, but those tools must be put into action in order for them to work.</p><p>We are well into the 100 degree weather here in Texas. It s HOT. As I was running this morning, I was reflecting upon the handful of wellness clients that tell me every summer they don t do the Texas heat. They won t walk or jog in the summer. It s too hot. I was remembering these conversations as many people in my neighborhood passed me jogging, walking and biking. And I was out there, too. Running. It s not that we are better equipped to deal with the summer heat. And I am certainly not saying we are <em>better people</em> for getting out there. The difference? It s the B.S.</p><p>We see a lot of child athletes at Lemond Nutrition. Some have goals of making the Olympics someday and they have the talent to make that possible. But they don t want to eat the way we need them to eat in order to optimize the performance required to compete on such a level. I call B.S. on them.</p><p>A client comes in with a desire to eat better. Yet every food or meal your dietitian suggests to try is rejected. Eww, that is so gross! I have always hated (insert food). I m just a picky eater. What can I say. I ve always been like that. We encourage people to slowly incorporate new foods so the taste buds can slowly adapt to new flavors. </p><p>In families that have underweight or overweight children, how do you B.S. the situation? With all due respect, are you modeling the lifestyle you want to see in your children? Are you parenting them or are they calling the shots on everything to do with family meals?</p><p>Every several months, I write a post like this not to beat people down. I wouldn t be doing my job if I didn t challenge people. When adults come in for weight management at Lemond Nutrition, they get a one-page sheet stapled to the inside of their education folder that sits right next to their wellness contract congratulating them on their new wellness journey. We warn them in advance that they will be challenged in ways they have not on their own and if they open their minds up to new ways, they will surely be successful. We also warn them that if their dietitian sees that there are too many barriers going up, they may suggest a temporary or permanent halt in their sessions. Sometimes the timing is just not right for people to make changes while other times, the timing will never be right because of the B.S. </p><p>I have some friends that run marathons, triathlons and even Ironmans. They actually choose to train in the heat of the hot summer day because they know that if they can make good times in the severe weather, they can handle anything that race day throws at them. Some may call them crazy. I call them inspiring because they have removed all the B.S. in their life in order to meet their goal. Now of course, I would caution them on proper hydration for that (!) but then I tell them to go out and follow their dreams.</p><p><strong>Remove the B.S.</strong><br /> In order to remove the B.S., you must be honest and humble with yourself. Ralph Waldo Emerson once said, A great man is always willing to be little. Do you know how many people go through their entire life and not do this? Humility is one of the most healing traits you can have in your life humility with others and humility with yourself. When it comes to wellness, you might have an attachment with food that is deeper than you realize. If this is the case, it will take humility to admit that and then seek some professional help. What about those people that don t want to exercise in the heat. How about swimming? Or, how about going out after the sun goes down or even before the sun rises? (Another barrier might be being willing to get up earlier!) That might not be a perfect scenario, but at least it s more manageable. Small steps forward are done when we are honest and humble about our situation. That is where growth begins.</p><p>Remove those B.S. things (aka, <strong>Barriers to Success)</strong> by becoming more determined. Life is too short to not live to the fullest. If you really want something, be super honest with yourself. I am telling you right now that this is the ONLY difference between a person that achieves their dreams and one that does not. And I believe you can do it!</p> portion-perfection-a-product-review http://lemondnutrition.com/blog/portion-perfection-a-product-review.html http://lemondnutrition.com/blog/portion-perfection-a-product-review.html <p><img src="../files/uploads/PP1.png" alt="" /></p><p>Here at Lemond Nutrition we see a wide range of nutrition products on the market that are geared for weight loss and balanced eating. As a consumer we know that it can be tricky to weed through all of the confusing messages and claims. Below is a product review I recently performed for a "visual weight control plan" called Portion Perfection. Following the review you will find a few great thoughts and tips on portion control from the Portion Perfection guide that may help you in your journey to improved health!</p><h3><strong>PRODUCT REVIEW</strong></h3><p>As a registered dietitian nutritionist (RDN) I am always using and/or looking for practical, useful tools for helping clients change the way they think about food. The <a href="https://portiondiet.com/about-portion-perfection/" target="_blank">Portion Perfection</a> tool definitely falls into that category. It is exactly what it claims to be, a visual weight control plan. The Portion Perfection was created by <em>Amanda Clark</em>, an advanced accredited practicing dietitian (Adv APD), located in Australia.</p><h3><strong>What it includes:</strong></h3><ul><li>A detailed, visually pleasing book explaining the basic components of a balanced diet and why each food group plays an essential role in helping meet our full nutritional needs. The book has detailed lists of foods that are everyday foods versus occasional foods and the serving sizes for each.</li><li>A<a href="https://portiondiet.com/4-week-weight-loss-menu-plan-intl.html" target="_blank"> 4-week weight loss menu plan</a> that provides simple, cost-effective recipes that are tailored for different needs; men, women, weight loss, weight maintenance or bariatric.</li><li>Portion Perfection plate and bowl. The plate has clearly designated areas and portion breakdowns for each food group and incremental cup measurements on the side of the bowl. These are simple, yet useful tools for easily tracking measurements.</li></ul><h3><strong>Pros:</strong></h3><ul><li>Easy to use, no additional products you have to continue to purchase to have success</li><li>Great for retraining our brains to focus on appropriate portions that we will continue to use long term</li><li>4 general calorie level requirements with recipes and portion sizes that provide a variety and balance of nutrients</li><li>Practical advice for reading food labels and looking at foods as a whole</li><li>Diabetic friendly in regards to balance and spacing of meals</li><li>Encourages meeting with a registered dietitian nutritionist for specific, tailored needs</li></ul><h3><strong>Cons:</strong></h3><ul><li>Ideal for home- not practical for all of the time use (traveling, eating out, etc.)</li><li>Macronutrient breakdown is not mentioned- carbohydrates, fats and protein only broken down in suggested portion sizes within meals/recipes</li><li>Not designed for athletes or those with specific/unique nutrient requirements</li></ul><p>As a whole, our culture has a severe case of portion distortion. We are accustomed to, and now expect large portions. We adjust our intake based on the size of plate or cup, usually not even realizing the increase in portion size or overall calorie intake. Overall, the Portion Perfection tool can help retrain our brains to understand appropriate portion sizes and how all food groups fit into a balanced lifestyle.</p><p>As a professional, I would mostly suggest this tool for someone just beginning their weight loss journey as they are learning portion sizes and how to balance their meals and snacks daily.</p><p><img src="../files/uploads/emily.JPG" alt="" /></p><h3><strong>THOUGHTS AND TIPS ON PORTION CONTROL</strong></h3><p>We've got a case of portion distortion! Recent data from Austrailia, the US, and Europe show that we are eating 500 calories more per day than we did 20-30 years ago. 500 extra calories per day for a week leads to <em>one pound</em> of weight gain! So, what can we do?</p><ul><li>Eat Consciously, Be Aware! - While enjoying each meal condsider the presentation, variety, aroma, texture, temperature, and flavor.</li><li>Total elimination is not the answer - with appropriate portion sizes you can enjoy all healthy foods (even carbs!) and even not so healthy options in the right quantities.</li><li>Less and More - Eating smaller meals more frequently throughout the day helps stabilize our metabolism and keeps our hunger under control. Shoot for 3 meals and 2-3 snacks per day.</li><li>Decipher between "everyday" foods and "occasional foods"</li></ul><div> </div><p> It is important to remember that balanace and moderation are key to a sustainable, healthy lifestyle!</p><div> </div><div> </div><div> </div><div> </div><div> </div><p> </p> “how-do-i-know-what-to-trust-when-it-comes-to-food-nutrition” http://lemondnutrition.com/blog/“how-do-i-know-what-to-trust-when-it-comes-to-food-nutrition”.html http://lemondnutrition.com/blog/“how-do-i-know-what-to-trust-when-it-comes-to-food-nutrition”.html <p><img title="Breaking Nutrition News" src="../files/uploads/NewsSensations.jpg" alt="Breaking Nutrition News" width="490" height="301" /></p><p>I know you ve lived a similar scenario at least one time: there you are relaxing in front of the television after a long day and you turn the news on to find out that what you are eating may be bad for your health! Or better yet, what you are feeding your kids could be slowly killing them! Of course, you stay up to watch the news piece and you frantically head to the kitchen and throw out that "poisonous food" that they talked about vowing to never buy it again. A week later, you read that a nutrition expert in a magazine recommends that very same food. Ugh! What to believe?!</p><p>It s the question we get over and over again by people walking through our doors at Lemond Nutrition. Before I was formally educated, I was one of those people. People everywhere are so tired of reading conflicting information when it comes to food, nutrition and wellness. </p><p>Over the last several months, well-known health advocates have been called out for misleading their followers about their nutrition and health advice. Back in June of last year, Dr. Mehmet Oz was called before a <a href="http://www.forbes.com/sites/melaniehaiken/2014/06/18/dr-oz-senate-scolding-his-10-most-controversial-weight-loss-supplements/">Senate subcommittee hearing</a> about the claims he was making about certain weight loss supplements on his television show. <a href="https://youtu.be/WA0wKeokWUU">John Oliver, the late night talk show host, did an entire piece on Dr. Oz</a> that tied in humor <em>[rated R for language and adult humor, so careful watching with the kids]</em> and very important points. If you didn t follow it at the time, the video catches you up. John Oliver also makes very important points about supplements and their lack of regulation in the country. <a href="https://www.youtube.com/watch?v=91Mc8RyQp5s">I recently spoke about this in a local TV interview earlier this year.</a></p><p>Flash forward to this year, more than 1,500 of his fellow physicians are asking <a href="http://blog.sermo.com/2015/04/27/1500-physicians-call-dr-oz-resign/">Dr. Oz to resign from his academic position</a> as a cardiothoracic surgeon at Columbia University due to all the health claims he has made on his show and website that lack medical evidence.</p><p>Ask any dietitian that sees patients in private practice (including me) how many times they have been asked about Vani Hari, aka <a href="http://foodbabe.com/">The Food Babe</a>. Vani shares of her personal story of self-healing with nutrition and how she wants to make it her life s work to take everything that she deems unhealthy out of our U.S. food supply. If you go to her website, she has some pretty amazing recipes and her personal story is inspiring even to me. But what I believe has made her so popular is her phenomenal way that she pulls people into her Food Babe Army. This tactic works every time especially with parents trying to feed their kids the safest of foods it s to tell them that the food industry is pulling the wool over your eyes. It is to tell them that they only want to make a profit and it fine with them if that sacrifices your family s safety. Wow! As a mom, I can understand the righteous anger some may have when Vani spins and twirls her logic into very well-written blog posts and videos. The problem is this don t you think that those same people that work in the food industry don t they have families, too? What foods do you think they are eating? I don t know, maybe there is a secret and safe supply that the food industry kids can have access to exclusively. What do you think? The secret stash. No. They feed their families the same foods and, why? They do this because they are safe for their kids and for our kids.</p><p>I hate to admit it, but Vani and I have a couple things in common. We both want to help people live the healthiest lives through proper nutrition and we are both lovers of plant-based, whole food eating. I became a dietitian because I was so confused as a consumer trying to navigate my own healthy eating. And that was before the Internet! I got into nutrition media because I wanted to make food and nutrition easier to navigate for people. It s hard enough trying to figure out what to eat for yourself and then you throw on top of that raising your children to be healthy eaters. Americans are dying for positive food and nutrition solutions that are easily adaptable into their hectic lives and have them be something they feel good about. </p><p>That is why what Vani and Dr. Oz and all the others do goes against what I and many other science-based nutrition practitioners are doing everyday on the front lines. Talk about righteous anger! I have that for my patients, clients, families and for anyone doing a search on the Internet. There are way too many people giving nutrition advice without ever having taken so much as a biochemistry class. That is like getting legal advice from someone like me with no matching educational background. Just don't do it!!! Why don't people realize this with nutrition? Nutrition is a science, NOT an opinion.</p><p>Ms. Hari has no science background to lead her arguably well-intentioned charge, and she has spread a ton of fear and misinformation into family homes everywhere. Her claims finally started getting scientists out of their labs to take a stand. The one to get the most press recently was written up in <a href="http://gawker.com/the-food-babe-blogger-is-full-of-shit-1694902226">Gawker by Yvette d Entremont</a>, aka the <a href="http://www.scibabe.com/">Sci Babe</a> (yes, she started her moniker and blog after becoming extremely frustrated with Vani Hari s blog posts). Since Yvette s post went viral, consumers that have read it have thought deeper about the Food Babe Way. The article clearly delineates how Vani's information is contradicted, not consistent with basic science and proof that people that challenge her on her blog or social media sites get immediately blocked. [<em>Warning: Once again, the Gawker article is <span>not </span>appropriate for children due to its strong language.] </em></p><p><em><img src="../files/uploads/googledoc.gif" alt="" width="538" height="467" /></em></p><p>I spend a lot of my time weeding through websites and books that have been brought up by our patients/clients that want us to review for legitimacy. Each time I am as delicate as possible when the science does not back up a diet or way of eating they have followed. I am very careful with people because you don t want to invalidate them, and I thoroughly understand their desires to get answers. Internet searches are easy and there is a ton of information at your fingertips. But gone are the days of knowing you'll always get responsible journalism and writing. You cannot assume something that is written is factual in fact, often times it is not only false but downright dangerous. If you want to know how crazy it s gotten, read my recent <a href="http://www.foodandnutrition.org/Stone-Soup/April-2015/Is-the-Paleo-Diet-OK-for-Children/" target="_blank">write-up on infants and children following a Paleo Diet</a>. Yes, no kidding! There was recently a nutrition book that almost got published which had a do-it-yourself infant formula concocted out of boiled animal bones. I tell ya, it s the Wild Wild West in food and nutrition now that we have the age of the Internet and social media. </p><p>Here are my tips on vetting a health/nutrition book, website or article for validity:</p><p><em>Do they have science to back up their claims?</em> I like this article that Dr. Alicia White writes on <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/how-to-read/">How To Read Health News</a>. Remember that most journalists specialize in shock and awe, and eye-catching content because they need clicks and reads to measure their job performance. There is a ton of exaggeration in health articles that make the front page of news websites. Beware. They will use fear or misleading information to draw you in.</p><p><em>Is this source selling a product?</em> I wouldn t completely rule them out as being legitimate, but I would be very careful on that website and find other reliable websites that corroborate their information. You better believe Vani Hari is making a killing off of her blog (see her sponsors), books and speaking engagements. The reality is that everyone has an agenda, and money is what makes the world go around. </p><p><em>What are their credentials?</em> Is the author of their topic credentialed in that topic? You might have a medical doctor who is extremely educated in say, cardiothoracic surgery (eh-hem), but they do not have any formal nutrition education. [I recently learned that it s harder than ever to vet this out, as I read the other day of a person who earned a PhD from a <a href="http://www.naturalhealthcollege.org/programs/doctor-of-philosophy-in-holistic-nutrition.php"> natural health college </a> taking a handful of classes and wrote a thesis the size of an average blog post!]</p><p><em>Are they respected in their industry?</em> This is where I would let Google do some of your work, but again, stick to reliable websites (see below). See what others in their industry say about this person, website or blog. </p><p><em>Do they offer practical solutions? </em>Advice, especially nutrition advice, must be sustainable. It needs to be realistic during times when you are eating socially or even traveling.</p><p>What is the psychological impact this food advice has on you and also importantly, your children? Some healthy diets can inadvertently turn into various forms of eating disorders.</p><p>What is the nutritional impact on this advice? Will it have negative unintended consequences? Many times they do.</p><p>Do gravitate towards the following sources:</p><ul><li>Reputable university, governmental and/or organizational websites. They are going to be the most reliable, accurate and peer-reviewed sources.</li><li>Get your nutrition from registered dietitian nutritionists (RDNs) as your primary source. <a href="http://www.eatright.org/">The Academy of Nutrition and Dietetics</a> website is a phenomenal source of food and nutrition information. If you ever want to know what an RDN s stand is on a nutrition topic, look at their position papers listed by topic.</li><li>There are hundreds of other health experts that are good resources on nutrition, but they are harder to evaluate. Even most medical doctors are alarmingly not educated in nutrition so they must get extra education on top of their medical license in order to become educated. A couple of my favorite physicians that speak on nutrition and stick to the evidence include <a href="http://www.davidkatzmd.com/">Dr. David Katz</a> and <a href="http://www.jameshamblin.com/">Dr. James Hamblin</a>. I regularly read <a href="https://www.linkedin.com/today/author/23027997" target="_blank">Dr. Katz s posts on LinkedIn</a> and Dr. Hamblin s articles on <a href="http://www.theatlantic.com/author/james-hamblin/" target="_blank">The Atlantic magazine online</a>. Some great non-RDN PhD nutrition researchers and writers include <a href="http://mikeroussell.com/">Mike Roussell</a> and <a href="http://www.anschutzwellness.com/about-us/team">Jim Hill</a> of the <a href="http://www.anschutzwellness.com/about-us/team" target="_blank">Anschutz Health Wellness Center at the University of Colorado</a>. I recently had the pleasure of hearing Dr. Rousell speak at a nutrition conference. Dr. Hill is the founder of the <a href="http://www.nwcr.ws/">National Weight Control Registry</a> who has studied what works for people when it comes to losing weight and keeping it off. We use a lot of Dr. Hill s data here at Lemond Nutrition when writing wellness plan for our clients. These are just a small handful that are off the top of my head, but there are many more out there. Most of them will have a PhD in nutrition or biochemistry. Read carefully and don't allow fear to drive your decisioning. </li></ul><p>Be very careful when you go on Google/Yahoo!/Bing and do health and nutrition searches. Seek your sources wisely. Once you do that, start the learning process and ask questions accordingly. You deserve correct, evidence-based information.</p> rethink-your-drink-show-what-you-know http://lemondnutrition.com/blog/rethink-your-drink-show-what-you-know.html http://lemondnutrition.com/blog/rethink-your-drink-show-what-you-know.html <p>Thirsty? If so, your body may already be dehydrated. What is your go to drink to rehydrate? With warmer weather, most of us find ourselves spending more time outside whether it be exercising, watching the kids playing soccer or enjoying dinner on the patio with family. Dehydration can occur much more quickly in warmer weather for all, especially children. As activities increase and schedules get busier, it is important that we stay hydrated without sabotaging our healthy lifestyles with empty calories.</p><p>Our options are unlimited with choices ranging from flavored water to soda to sports drinks; it can be hard to determine which option is best. Sugary, flavored drinks may taste good, but they often turn out to be a calorie rich/nutrient poor option. If these drinks frequent your daily routine, it s time to ReTHINK YOUR DRINK!</p><p><strong><span>ARE YOU DRINK SAVVY?</span></strong> <br /><br /> Time to test your knowledge of popular beverage choices. Rank the following drinks from 1-6, with <strong><span>1 being the LEAST amount of sugar and 6 being the MOST. </span></strong></p><ul><li>Numbers based on ~2 servings (bottle size shown)</li></ul><p><img src="../files/uploads/drink-comparisons.jpg" alt="Drink Comparisons" width="640" height="480" /></p><p> </p><p>Don't scroll down until you rate them first!</p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>Did you get them rated?</p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>Okay, do you have your answers? Let s see how you did </p><p> </p><p> </p><p> </p><p><img src="../files/uploads/milk-water.jpg" alt="Milk vs. Water" width="1200" height="916" /></p><p><img src="../files/uploads/flavoredwater-flavoredmilk.jpg" alt="Flavored Water vs. Flavored Milk" width="1168" height="975" /></p><p><img src="../files/uploads/juice-soda2.jpg" alt="Juice vs. Soda" width="1211" height="965" /></p><p>How did you do? Were you surprised about the sugar or calories in some of these common drinks?</p><p>It is important to remember when looking at the nutrition facts label to <em>consider the company the nutrients keep</em>! For instance, a bottle of 1% milk (as shown above) has 26 grams of <em><span>naturally occurring</span> </em>sugar (lactose) and is packed full of vital nutrients including protein, vitamin D and calcium for strong bones and teeth. On the other hand, a bottle of soda (as shown above) has 65 grams of <em><span>added</span> </em>sugar and contains no other nutrients that are beneficial for our bodies. There is only a 34 calorie difference between the two, but almost 40 more grams of sugar in the soda!</p><p><strong>Dietary Reference Intakes (DRI) for Fluid:</strong></p><p>Adequate Intake (AI) Fluid Needs per Day (Data based on DRI, amount may vary according to individual lifestyle)</p><table border="1" cellspacing="0" cellpadding="0"><tbody><tr><td valign="top" width="312"><p><strong>AGE</strong></p></td><td valign="top" width="312"><p><strong>TOTAL WATER AI (Liters per day)</strong></p></td></tr><tr><td valign="top" width="312"><p>7 to 12 months old</p></td><td valign="top" width="312"><p>0.8 liters</p></td></tr><tr><td valign="top" width="312"><p>1 to 3 years old</p></td><td valign="top" width="312"><p>1.3 liters</p></td></tr><tr><td valign="top" width="312"><p>4 to 8 years old</p></td><td valign="top" width="312"><p>1.7 liters</p></td></tr><tr><td valign="top" width="312"><p>9 to 13 years old</p></td><td valign="top" width="312"><p>2.4 liters (males), 2.1 liters (females)</p></td></tr><tr><td valign="top" width="312"><p>14 to 18 years old</p></td><td valign="top" width="312"><p>3.3 liters (males), 2.3 liters (females)</p></td></tr><tr><td valign="top" width="312"><p> 18 years old</p></td><td valign="top" width="312"><p>3.7 liters (males), 2.7 liters (females)</p></td></tr></tbody></table><p>1 liter = ~4 cups</p><p>All foods and drinks can fit into an overall healthy lifestyle with balance and moderation being the key components! When choosing drinks to keep you and/or your family hydrated this spring and summer, consider the company the other nutrients keep and if needed ReTHINK YOUR DRINK!!</p> the-abcs-of-vitamin-d http://lemondnutrition.com/blog/the-abcs-of-vitamin-d.html http://lemondnutrition.com/blog/the-abcs-of-vitamin-d.html <p>As of today, either you or someone close to you is taking a vitamin D supplement. Is it another trend? Is it really needed? Can I get it from foods? Should I take a supplement? How about my kids? Should I get my levels checked? So many questions and many confusing answers out there. I will try to make it simple for you - as simple as the ABCs!</p><p>Vitamin D is a fat-soluble vitamin (along with vitamins A, E and K). It is found naturally in very limited foods but added to many others. You probably have seen it as a supplement everywhere you go! </p><p>In addition, vitamin D can also be produced when UV rays from the sun hit your skin. The truth is that no matter where you get it from; for the body to activate vitamin D - from either food, supplements or sun exposure; it has to go through hydroxylation. This process has to happen not once, but twice! Hydroxylation occurs in the liver (where it gets converted to calcidiol (25 (OH)D); and then in the kidney, where it becomes calcitriol (1,25-dihydroxy D) - the active form.</p><p>Vitamin D has many functions in the body. For years, it has been known that it is essential in bone maintenance as it helps the balance of calcium and phosphorus in the body. Calcitriol has a specific role it boosts calcium and phosphorus absorption from the intestines and impedes the excretion of these by the kidneys. </p><p>Today, more and more scientific studies are showing vitamin D s role going beyond bone health. Having a low vitamin D status has been linked to increasing the risk of a variety of chronic diseases. These include but are not limited to hypertension, diabetes, limited muscular function, Alzheimer s disease, Multiple Sclerosis, Parkinson s Disease, decreased immunity, Crohn s Disease, and cancer amongst several others. Randomized trials are still needed to confirm some of these claims and observations, but the data is supporting these to be true. Many experts believe that there is no question that having optimal vitamin D levels is beneficial.</p><p>You may wonder what your vitamin D level is. If you don t, you should. I encourage you to ask your medical provider to include a vitamin D level on your next laboratory test. Calcidiol or serum 25 (OH)D is the inactive form of vitamin D. This is the form of vitamin D that we can find mostly in the blood and the level that needs to be checked when monitoring status (make sure that 1,25-dihydroxy D is not the one ordered to check your status). The World Health Organization (WHO) defines vitamin D insufficiency as serum 25(OH)D below 20 ng/ml. Recently, others started to define vitamin D deficiency as serum 25(OH)D level below 20 ng/ml and vitamin D insufficiency as less than 30 ng/ml. The Institute of Medicine (IOM) is one of those who defines vitamin D deficiency as a level below 20 nmol/L. They emphasize that this is the minimum level for the general population, excluding those who have conditions related to vitamin D. The IOM has a higher threshold for what it considers vitamin D insufficiency a serum calcidiol level below 50 nmol/L. Many others, support the idea that a level of at least 80 nmol/L may be needed as a goal vitamin D level for the summer in order to prevent winter levels to go below 50 nmol/L. </p><p>Having vitamin D insufficiency increases risks of problems with bone mineralization. As a Registered Dietitian Nutritionist, I have seen a wide variety of conditions across the lifespan and have to agree with the level markers from the IOM. It may be unclear if vitamin D provides more health benefits than those of bone mineralization. For me, that is sufficient to aim at maintaining optimal levels not above deficiency but above insufficiency. Unfortunately, a large part of the population (this may include you!), even children, do not meet those optimal levels. Many groups are even at higher risk of not reaching their vitamin D needs. The Vitamin D Council describes these groups as: people with darker skin, people who spend a big part of their day indoors, people who live in the north part of the USA or Canada (further away from the equator), people who cover their skin all or most of the time, older people, pregnant women, infants who are breastfed and are not given a supplement, people who are overweight or obese. </p><p>Different organizations have different recommendations of how much vitamin D we need each day. These amounts vary significantly. Some believe that evidence is still lacking to support higher doses of vitamin D, while others feel strongly that more is needed to prevent deficiency. The IOM uses the Dietary Reference Intakes (DRI). DRIs are given to as a guide for good nutrition for a healthy population, not to correct deficiency or insufficiency. Side by side you can see the recommendations from the IOM, The Vitamin D council and The Endocrine Society. </p><p><a href="../files/uploads/allrecsd.png" target="_blank"><img src="../files/uploads/allrecsd.png" alt="" width="600" height="158" /></a></p><p><a href="../files/uploads/allrecsd.png" target="_blank"><em>(click to enlarge)</em><br /></a></p><p>How should I meet my vitamin D needs, you may ask? Well, sun exposure can provide good amounts of vitamin D for some people. A light-skinned individual with full body-exposure for 15 minutes at noon in the summer, may trigger a release of 10,000 of vitamin D. For a dark-skinned person, that would only create about 5,000 IU. At the same time, these values may be different from one individual to the next and they are affected by many other factors, like location, time of day, etc. The downside is that we are all aware of the damages caused by excessive sun exposure, especially unprotected! For this reason, relying on sunlight to meet our vitamin D needs may not be always the best choice.</p><div><p>You should know that Vitamin D is naturally available in some foods. But, choosing products that are fortified or enriched, is another helpful way of getting your vitamin D. Here are some of the foods with higher amounts of vitamin D.</p><p><a href="../files/uploads/dfoodstable.png" target="_blank"><img src="../files/uploads/dfoodstable.png" alt="" width="600" height="221" /><br /></a><em> <a href="../files/uploads/allrecsd.png" target="_blank">(click to enlarge)</a></em></p><p>Vitamin D is also available in supplements and most multivitamins contain a good amount (400-1,000 IU). You can easily find commercial supplements ranging from 400 IU to 50,000 IU per serving. There are gummies, gel caps and even liquid formulations available. For many, supplements may be a necessity to ensure that the minimum recommendations are being met. If deficiency or insufficiency is already existent, supplementation is going to be essential in order to correct those levels. </p></div><div><p>If you think that your child, spouse or even yourself struggles meeting the daily recommended vitamin D intake, strongly consider visiting a Registered Dietitian Nutritionist to work on intake recommendations that will emphasize foods rich in this important nutrient. If you believe that a supplement may be necessary, check with your medical provider to choose the right dose for you. </p><p>Hope that you now know your ABCs and feel more comfortable about vitamin D! </p></div><div> </div> maximize-healthy-eating-via-fridge-staging http://lemondnutrition.com/blog/maximize-healthy-eating-via-fridge-staging.html http://lemondnutrition.com/blog/maximize-healthy-eating-via-fridge-staging.html <p>Have you ever thought about how the way you have your food placed in your refrigerator impacts your and your family's food selections? If you haven't then you are not using an excellent technique when it comes to achieving your healthy eating goals.</p> <p>In a perfect world. we would take advantage of our refrigerator crispers for optimum freshness and food longevity. BUT, I have found when working with families, and even in my own family, that crispers hide what we should be eating more of and things often go bad before they are consumed. So, I say that we should take those "always" foods out of the crispers and put them at eye level. Have them washed and ready to eat! Everyone wants "fast food" when they are ready to eat so get those always foods ready to eat - fast. Have healthy dips ready to grab and go that will add some protein and/or healthy fats. Take your meat and put it in a refrigerator drawer, as these are things you don't grab at random. As you can, take fresh foods out of packages and put them in glass containers so they are more visually appealling. Natural foods are so incredibly beautiful! Take advantage of that and stimulate the senses with foods of varied colors. Often I pay more for produce items that are already washed and ready to go for convenience. My husband and I work full-time and both of my children are in competitive sports running here and there to practices, tournaments and competitions. I know firsthand how life can be pulling you in different directions! More than ever, grocers are doing much of the work for families. Utilize those conveniences so you can have more home meals. Invest in your health now so you don't have to pay more in so much more later.</p> <p><img src="../files/uploads/FridePic-labels.jpg" alt="" width="1147" height="1446" /></p> <p>My big go-to's are lactose-free milk (I'm horribly lactose intolerant, but absolutely love milk) and lactose-free cottage cheese. Those two things are always in my refrigerator for easy access. I also grab a new food item each week that we don't normally eat. This week I have red chard, which I found absolutely beautiful when exploring the produce area this week. I am also a huge fan of high quality cheese and fresh herbs to maximize flavor. Right now it's winter and my outdoor herb garden is out of commission so I purchase fresh herbs from the grocer.</p> <p>We must have ample quantities of salsa in our refrigerator at all times for my husband. He loves to make his own, but currently we have about 3-4 commercial varities. He was raised here in Texas so I call him a "Texican." He loves Mexican food! I personally love Mediterranean fare, so you will see fresh mozzarella, lots of tomatoes, beans, lentils and dark leafy vegetables on my plate.</p> <p>My children are 7 and 10 years old, so I make a point of having some fresh and colorful fruit washed and ready to go. When they open the refrigerator, they have it right at their eye level. They can grab some fruit and individually wrapped cheese for a super easy snack. They will also grab some veggies if I have a good dip ready as well. It's important to try different varities of fruits and vegetables on them regularly so they don't get too set on certain kinds. If you get your kids used to seeing different foods on a regular basis, it will make new food discoveries a norm as they get older.</p> <p>We are visual creatures and if you set your refrigerator up the right way, you will eat the right food. Take a bit more time on Saturday or Sunday to do this and it makes a world of difference. </p> <p>We still have over a week left of National Nutrition Month. That means we have little over a week left to enter your child in the Try It, You'll Like It! Contest. Head on over to our <a href="http://facebook.com/LemondNutrition" target="_blank">Lemond Nutrition Facebook page</a> and click on the Contest tab for details. It takes 3 minutes to get them entered and winners get a super cool kitchen set!</p> <p><img src="../files/uploads/61cgxt2IccL._SY355_.jpg" alt="" width="355" height="355" /> </p> <p>Do something extra before the month's over to promote healthy eating in your home. What will it be? We'd love to hear from you.</p> don’t-let-breakfast-break-you-recipe http://lemondnutrition.com/blog/don’t-let-breakfast-break-you-recipe.html http://lemondnutrition.com/blog/don’t-let-breakfast-break-you-recipe.html <p><img title="Family Breakfast" src="../files/uploads/family-breakfast.jpg" alt="Family Breakfast" width="800" height="533" /></p> <p>As we continue to celebrate National Nutrition Month, I want to talk about my favorite meal BREAKFAST!</p> <p>If you are anything like me, getting my family ready and out the door in the morning can be a challenge! As soon as the alarm clock rings, we hit the ground running. In the midst of the busyness of starting a new day, it is sometimes easy to overlook one of the most important parts BREAKFAST!!! Consuming a nutritious meal in the morning can set you up for success whether you are a kid facing a math test or an adult tasked with a busy work day.</p> <p>Although we have all heard breakfast is the most important meal of the day, too often we skip breakfast entirely or opt for items that are less than filling. A bagel and coffee may be convenient while running out the door, however, all too soon we will find our bodies running out of fuel before we make it to our mid-morning snack, much less lunch.</p> <p>Ideally, our breakfasts would contain all of the food groups. I ll cut you a little slack since we are trying to have breakfast AND get out the door! ;-) We will start with two must-have components:</p> <ol> <li><strong>Protein:</strong> Unfortunately, this important nutrient is missing from our morning meal more often than not. Protein is what fills us up and leaves us satisfied through the morning. Perfect options include eggs, low-fat cottage cheese, yogurt (perhaps Greek), low-fat cheese (string cheese), different types of nut butter, or a handful of your favorite nuts.</li> <li><strong>Carbohydrates:</strong> Carbohydrates give our bodies the fuel and brain power we need to start the day and keep us moving. Carbs may frequent our breakfast menu, but choosing nutrient dense options is key! Ideal selections include whole grain toast, an English muffin, oatmeal, or even a corn tortilla.</li> </ol> <p><strong>At this point you might as well add a piece of your favorite fruit to the mix; a banana, a handful of blueberries, or an orange. (I told you, all food groups are ideal You can do it!)</strong></p> <p>For those of you more concerned with time than delicious options, here are my tips for keeping your schedule and still eating a nutritious breakfast:</p> <p><strong>Be prepared. </strong>Whether it s a Sunday night and you are preparing for the week, or you have a few minutes of spare time on a weeknight, prep as much of the meal as you can the day/night before. (Rinsing fresh fruit and placing in a bag, scrambling eggs and putting them in a to-go container, placing a serving of nuts into a bag, etc.)</p> <p><strong>Don t over think it.</strong> Grabbing a yogurt, a handful of nuts or a banana on the way out the door is quick and can fuel your body adequately, putting you and your family on the right track.</p> <p>Below is one of my favorite ideas for planning ahead and setting my family up for breakfast success - mini breakfast muffins. Cook these on the weekend and place them in the freezer. A few seconds in the microwave on a busy morning and you re ready to go!</p> <h2><strong>Egg Veggie Muffins</strong></h2> <p><strong></strong>Adapted from <a href="http://www.theseasonedmom.com" target="_blank">TheSeasonedMom.com </a></p> <p><img title="Egg Veggie Muffin Recipe" src="../files/uploads/egg-veg-muffin.jpg" alt="Egg Veggie Muffin Recipe" width="453" height="328" /></p> <p><strong>Ingredients<br /></strong>4 whole eggs + 4 additional egg whites<br /> cup diced onion<br /> of a carrot, grated<br /> of a red bell pepper, diced<br /> of a small zucchini, grated<br /> teaspoon Italian seasoning<br /> teaspoon pepper<br /> tsp salt<br />Grated Parmesan cheese, for topping<br />*Option: I added lean cubed ham and a touch of garlic powder for extra flavor.</p> <p><strong>Directions<br /></strong>1. Preheat oven to 375 degrees F.<br />2. Coat 8 muffin cups with liners and cooking spray.<br />3. In a medium bowl, toss together all of the vegetables.<br />4. Spoon vegetable mixture into prepared muffin cups, filling each cup about ? full.<br />5. In a separate bowl, whisk together eggs, egg whites, Italian seasoning, and pepper. Use a ?-cup measuring cup to scoop egg mixture into each of the muffin cups, filling each cup to the top.<br />6. Sprinkle the tops of each muffin with about - 1 teaspoon of Parmesan cheese.<br />7. Bake muffins for 30 minutes, or until puffy, golden, and cooked through.</p> <p>Grab an egg and veggie muffin, a cup of milk and your favorite piece of fruit on your way out the door for a nutritious breakfast! And in case you didn t notice, this simple breakfast has every food group I told you, you could do it! </p> <p><img title="Denton Dudensing" src="../files/uploads/Denton-Dudensing.jpg" alt="Denton Dudensing" width="598" height="468" /></p> <p>Our little guy, Denton, could not get enough - so it's not just adults who like them!</p> <p>With a little bit of preparation, a balanced and nutritious breakfast is easy for your family to enjoy.</p> <p>As a reminder, we have a super fun and easy contest running for kids all through March's <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>. It is called, "Try It, You'll Like It! It's as easy as 1-2-3: </p> <p>1. Have your child try any NEW fruit or vegetable that they have not tried before. <br />2. Take a photo or video of them trying the food, and upload it to Facebook. Tag the <a href="http://www.facebook.com/LemondNutrition" target="_blank">tag the Lemond Nutrition Facebook page </a>and include hashtag <strong>#TryIt</strong> and <strong>#NNM</strong><br />3. Fill out contact information in the Contest tab of our Facebook page.</p> <p>Children 18 years of age, please. Contest Ends 3/31/15. The Lemond Nutrition team will be the group judges! Two winners will be contacted 4/1/15 (no April Fools!)</p> <p><em>Good luck and enjoy your family breakfasts!</em></p> try-it-youll-like-it-contest-enter-to-win http://lemondnutrition.com/blog/try-it-youll-like-it-contest-enter-to-win.html http://lemondnutrition.com/blog/try-it-youll-like-it-contest-enter-to-win.html <p>The celebration continues during March: National Nutrition Month! This time, our blog will focus on a loved population of ours at Lemond Nutrition: KIDS and their amazing PARENTS!</p> <p>If you are a parent, I bet that you have at some point or another, struggled with getting your child to try a new food. For some, this struggle is more recurrent than it is for others. No matter how often, it is never a pleasant experience. Please know that you are not alone! </p> <p>New flavors, textures, colors and smells can be overwhelming to a child. Past experiences and the fear of not knowing what it will taste like can stop their otherwise adventurous spirit. </p> <p>The way adults and children taste food differs because of the differences in our taste buds. Some adults have more taste buds than others. The more you have, the more flavors you can taste! As children s taste buds develop, some flavors may be a lot more intense that they are for adults. This is because as we age, some of our taste buds may lose sensitivity which makes us less aware to some flavors. Some studies suggest that young ones taste buds are more sensitive to sweet flavors. As little ones grow into their teenage years, their ability to distinguish a higher variety of flavors increases and their sweet preference decreases. Flavor is not just about taste; smell plays an important role in how we taste things no matter the age. This is specifically true in children who may rely on their sense of smell when presented with a new food.</p> <p><img src="../files/uploads/meal-mom-daughter.jpg" alt="" />Now, please do not use the taste bud differences as an excuse to allow your kids to continue to say no to certain foods. I believe that it is necessary for kids to try new foods, including ones they have previously not liked on a regular basis. As an adult, you most likely have experienced liking a food which you previously wouldn t eat. Yes, you can learn to like new foods! Adding a favorite dip or sauce or cooking the food in a different manner, helps young ones (and the not-so-young too!) experience flavors in various ways. These is just one of the simple tricks that may help your child try foods and accept a flavor that initially was not preferred. </p> <p>It is through my experience as a Registered Dietitian that in countless occasions I hear kids of all ages tell me they cannot remember the last time they tried something they claim to dislike. How do they know they still do not like it? A few years back I started implementing the no thank you bite rule at home. Many families have a variation of this rule at home. The way our rule works is you try the new food, if you like it, you eat it. If you don t, you say no thank you ONLY after you have tried it. Yes, it was a little harder initially (most new habits/rules are) but now they follow this rule even when I am not with them at least on most occasions. They actually surprise themselves when they enjoy something new. </p> <p>There is a song I heard on the show Yo-Gabba-Gabba many years ago that has been stuck in my head for the past 5 years! The lyrics are repetitive but so true! You can hear it here: <a href="http://www.nickjr.com/kids-videos/yo-gabba-gabba-we-like-it.html" target="_blank"> Try it, you ll like it! </a> (If you can t watch all 2 minutes, then forward to the 30 sec mark to get the idea!). </p> <p>I know you are thinking that this all sounds easier said than done. Hey, I am also a mom and struggle with this too! Let me share some tricks that will help you be more successful at offering new foods.</p> <ul> <li><em>Do not give up:</em> trust me when I say: Offer it again and again! Repetitive exposure is key to acceptance. You may have heard in more than once occasion that kids have to be exposed to a food close to 20 times before they will accept it. This has actually been scientifically proven. </li> </ul> <ul> <li><em>Offer new foods first:</em> the beginning of a meal or snack time is the best time to offer foods your child has not tried or has previously rejected. When young ones are hungry, they will be more receptive to trying these foods.</li> </ul> <ul> <li><em>Start small:</em> when offering new foods, give your child a small taste first. Be patient. Remember the tips above. Focus on the long term benefits of having more variety when planning family meals!</li> </ul> <ul> <li><em>Mix the new with the old: </em>if you plan a meal with all new foods, meal time will be overwhelming for you and your child. You will be frustrated because your child is not eating and they will be frustrated because too much is new. Offer a variety of foods they already enjoy and add the new food as an extra. Even if they only taste the new food, they will still have plenty of other options to fill their tummies at that meal.</li> </ul> <ul> <li><em>Do not give substitutions:</em> if you follow the rule above, you will not fall into giving alternatives. Once your child knows mac cheese is available, why would they try the broccoli?</li> </ul> <ul> <li><em>Get fancy:</em> and I mean, their kind of fancy! Decorate their plate, let them use a special utensil or napkin. Make meal time a fun time!</li> </ul> <ul> <li><em>Be an example: </em>you cannot expect your child to try something you are not eating or you say you do not like. Teach by example. Follow the rules too and tell your kids about foods you learned to like as a child and even as an adult!</li> </ul> <ul> <li><em>Know your child</em>: if they prefer foods mixed in, then offer new foods in a casserole or prepared dish. If the opposite is true, then plain foods they can differentiate may be best think meat, vegetable and starch.</li> </ul> <ul> <li><em>Get them involved:</em> grocery shopping, menu planning and cooking together are all great ways to get children working with food, especially new ones! Spending time in the kitchen raises their interest in a variety of foods.</li> </ul> <p>I know this is a challenging job. Parenting is not an easy task! For me, getting my children to learn about food and what it does for our bodies is a big part of all of this. Kids like to learn and they like to be challenged. I want my girls to be exposed to variety and to learn to enjoy nourishing, delicious and fresh food! As adults, we know there is more to food that nutrition. Social interaction often happens around food. Meal time is together time, it is the time we share our stories, it is the time we laugh with friends. I hope these tips - from one mom to another, help you have less no thank you bites at home.</p> <p><img src="../files/uploads/61cgxt2IccL._SY355_.jpg" alt="" width="250" height="250" /></p> <p> CONTEST INFORMATION!</p> <p>To get you working with these ideas, we are having a contest during March! Post a picture of your child trying a new fruit or veggie and enter to win! For directions, visit the Lemond Nutrition Facebook page <a href="https://www.facebook.com/lemondnutrition/app_474477662635277" target="_blank">here</a>. The prize is an awesome 6-piece Fruit and Veggie Prep Kit! This set is so cool that it may help you even more when getting your little contenders to try new fruits and veggies. Entries will be accepted 3/9-3/31. Winner announced 4/1 (no April Fool's joke on this one!) Good luck and have fun! </p> <p> </p> <p> </p> celebrate-national-nutrition-month-bite-into-a-healthy-lifestyle-recipe http://lemondnutrition.com/blog/celebrate-national-nutrition-month-bite-into-a-healthy-lifestyle-recipe.html http://lemondnutrition.com/blog/celebrate-national-nutrition-month-bite-into-a-healthy-lifestyle-recipe.html <p>By Hallie Kaplan, <a href="http://www.utsouthwestern.edu/education/school-of-health-professions/programs/masters-programs/clinical-nutrition-health-professional/index.html" target="_blank">University of Texas Southwestern Dietetic Intern</a></p> <p><img title="National Nutrition Month" src="../files/uploads/NNM_Logo_2015.jpg" alt="National Nutrition Month" width="624" height="556" /></p> <p>March is <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>, an annual nutrition education and information campaign created by the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a>. This year's theme is <a href="http://www.eatright.org" target="_blank">"Bite into a Healthy Lifestyle"</a> which encourages everyone to adopt healthier habits like physical activity and eating plans that focus on "consuming fewer calories, making informed food choices, and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease, and promote overall health."</p> <p>When I heard this theme it took me a while to find out what "bite into a healthy lifestyle" meant to me. I think the beauty of this theme is that it can have different meanings for different people, and no matter where we are on our health-seeking journey, we can all benefit from trying to take new little steps (or in this case "bites") towards a healthier lifestyle. March is a great time to focus in on what healthy habits we'd like to adopt or improve. Many people might feel like they've fallen off the tracks for their New Year's resolution and don't know where or how to get back on. That's where these little "bites" come in: challenge yourself to try one new things a week, or maybe even one a month, in order to stay motivated to follow through with nutritional and physical activity goals.</p> <p><strong>Bite #1: Try a new exercise routine</strong></p> <p>The year after I graduated college, I moved to New York City to do a year of service as an AmeriCorps member. I remember along with the anxiety of moving to a new city, I was worried about how I could possibly afford to join a gym or keep up with my current exercise routine. Right before I moved, I purchased 12 <a href="http://www.groupon.com/" target="_blank">Groupons</a> for different gyms, yoga and Pilates studios, and even some salsa dancing lessons. I had one for every month I lived there, and I was able to have all of these different experiences for a discounted price! Not only was I able to be active while I lived in NYC, but I was able to come back home with the knowledge and passion I've developed for all of these different fitness routines and continue trying all the new ones Dallas had to offer without the fear or hesitation I had before this experience.</p> <p><strong>Bite #2: Try one new food every week</strong></p> <p>Another way to consider how to "bite" into a healthy lifestyle is to revamp your plate by trying to add one new or unfamiliar ingredient each week. Often times when we make healthy eating resolutions, we think we need to completely overhaul our diet and start eating all new foods. As a former picky eater, I made a goal to start eating a greater variety of fruits and vegetables and to try at least one new food a week. Thanks to <a href="http://www.google.com" target="_blank">Google</a> and some of my very patient chef friends, I was able to find ways to prepare new foods in a way that was easy, familiar, and delicious. I even developed my love for cooking by just discovering new ways to integrate these foods into my current meals. Often times it helped when I would go to a restaurant and try something different on the menu. If I liked it, I would try to write down all the ingredients and how I thought it was prepared and go home and make it myself. This is how I discovered my new favorite winter soup: Celery Root Soup with Toasted Apples (see recipe below.) This makes a great substitution to a thick and creamy baked potato soup.</p> <p><strong>Bite #3: Making adventurous eating a family affair</strong></p> <p>Many parents have commiserated over the dreaded "picky eater" dilemma and the endless frustrations of getting children to eat what is prepared at mealtime. While there is no <em>simple </em>solution to this problem, working together as a family to try new things can help make mealtime more positive and can be a fun activity for everyone. Try bringing <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a> into the home and have a collective goal to "bite into a healthy lifestyle." Take the kids to the grocery store or farmer's market and let them help pick out fruits and vegetables they're not used to eating. For snack time, when kids are hungry, you can make family taste test plates with different fruits and vegetables and dipping sauces. Each family member can have a chart on the refrigerator that says "I tried:_____" and see who can get the most every day. This is a great way to start introducing new foods and get children, and even some adults, less anxious about the idea of eating different foods.</p> <p><strong>Bite #4: Start cooking! </strong></p> <p>This week, start by trying out a new recipe (or even adapt an old one) with a new ingredient you choose. If you re looking for places to start, try this celeriac (celery root) soup recipe I love from one of my favorite blogs, <a href="http://www.coffeeandquinoa.com" target="_blank">Coffee and Quinoa</a>. If you re newer to cooking like me, Pinterest and food blogs are a great way to search for new recipes the whole family will enjoy. I particularly love this one because it looks and tastes like a creamy soup, but is only a fraction of the calories and has a light, crisp taste to it. You can eat it as an appetizer before your meal or try it as an entr e with a side of quinoa and bean salad to make sure you have some protein! Once you get used to cooking new recipes, take the liberty to make them your own and just have fun with it. Soups are a great way to use extra ingredients in the fridge or pantry and you can freeze leftovers for quick meals on the go during the week. </p> <p><strong><span>Celery Root Soup Recipe<br /></span></strong><a href="http://www.coffeeandquinoa.com/2013/02/celery-root-soup/" target="_blank">Adapted from Coffee and Quinoa<br /></a><em>Serves 4-6 </em></p> <p><img title="Celery Root Soup" src="../files/uploads/celerysoup-HallieKaplan.jpg" alt="Celery Root Soup" width="675" height="1024" /> </p> <p><strong>Ingredients:</strong></p> <p>2 Tbsp butter or margarine<br />2 Tbsp olive oil<br />3 leeks, cleaned and chopped<br />3 garlic cloves, minced<br />salt to taste<br />4 lbs celery root (I used 1 large plus 1 small)<br />5 cups vegetable or chicken stock<br />2 cups water (reduce to 1 cup for a thicker soup)<br />1 1/2 tsp black pepper<br />1/8 tsp chile powder<br />2 gala apples, peeled and chopped (optional)</p> <p><strong>Directions:</strong></p> <ol> <li>Peel and chop the celery root</li> <li>Melt the butter and olive oil in a large pot over medium heat. Once hot, add leeks and saut for about 5 minutes, stirring frequently. Do not let the leeks brown at all; turn down the heat if they start to. Add the garlic cloves and a pinch of salt and continuing saut ing until both the leeks and garlic are soft and translucent, another few minutes.</li> <li>Add the celery root, vegetable stock, and water. Cover, bring to a boil, and then reduce to a strong simmer. Simmer until the celery root is tender- about 25 minutes. (A fork should slide easily to the center of a cube when pierced.)</li> <li>Once celery root is tender, add the pepper and chili powder. Puree using an immersion blender (or in batches in a regular blender) until the soup is smooth with no remaining chunks. Add more salt as desired.</li> <li>If you wish to add toasted apples, I like to saut peeled and chopped gala apples (in just a little EVOO or cooking spray) and place on top of soup as croutons.</li> </ol> <p>Brainstorm with your family or friends and see how YOU would like to celebrate National Nutrition Month by biting into a healthy lifestyle. This month and every month, here at Lemond Nutrition we are challenging all families to do something new to promote healthy living in your home. What will it be? We would love to hear from you!</p> <p><img title="Hallie Kaplan, UTSW Dietetic Intern" src="../files/uploads/HallieBioPic.jpg" alt="Hallie Kaplan, UTSW Dietetic Intern" width="143" height="290" /><em>Hallie is ecstatic to be back in her hometown, Dallas, to get her Masters in Clinical Nutrition at UT Southwestern and complete her dietetic internship in order to become an RDN! Hallie double majored in Medicine, Health, and Society, and Communications at Vanderbilt University and discovered her passion for nutrition during her AmeriCorps service at a WIC clinic in New York City. Before attending graduate school, Hallie worked as a Marketing Manager at a popular Dallas restaurant and as the Nutrition Education Coordinator at North Texas Food Bank where she was able to teach healthy cooking classes to kids and adults all over the DFW area. </em></p> is-sugar-our-problem http://lemondnutrition.com/blog/is-sugar-our-problem.html http://lemondnutrition.com/blog/is-sugar-our-problem.html <p><img src="../files/uploads/sugar.jpg" alt="" width="800" height="533" /></p> <p>When it comes to our health, we want <em>one</em> thing to blame, which is usually in food form -- and it comes packaged in different names depending on the year or activist(s) in the spotlight. Back when I first became interested in nutrition in the 1990 s it was dietary fat. Remember? Anything that contained fat in your food was going to turn to fat on your thighs! Unfortunately at that time, I hadn t taken one biochemistry class to know any different. So what did I do? I ate virtually fat-free. Do you remember those delicious <a href="http://entenmanns.com/">Entenmann s</a> Danish desserts? Or, how about the fat-free, organic <a href="http://www.healthvalley.com/about.php">Healthy Valley</a> oatmeal raisin cookies? (Hey, they were organic!) Since they contained no fat, I could eat as much as I wanted (<em>sarcasm emphasized</em>). Unfortunately, people took fat out and that increased both carbohydrates (mostly in the form of sugar to compensate flavor loss) and calories. As a result, people were not losing fat on their thighs. Their bodies took the extra energy and packaged it nice and efficiently into adipose tissue (fat) on their bodies. Lesson here: take one macronutrient out and it causes an imbalance. Did we learn that lesson? I will let you be the judge.</p> <p> <img src="../files/uploads/entenmanns.jpg" alt="" width="200" height="200" /></p> <address><em>Similiar to the fat-free varities of the 1990's</em></address> <p>Oh wait, we didn t learn. Since the 1990 s eliminated fat and we got fatter, dietary fat is not the problem. It s carbohydrates! So, Dr. Robert Atkins became an instant star with his very own Diet Revolution. Out of that became the high-fat, very low carbohydrate diet craze. </p> <p>These days, you see all kinds of things implicated in our national obesity epidemic from sugar or all carbohydrates in general, gluten or grains in general, potatoes or other white foods, fructose, processed foods or even restaurant foods. Carbohydrates of some kind seem to be implicated, although we have gotten more specific in our carbohydrate preference.</p> <p>I wish I could say that food is always the cure, but it is not. Food is one part of the issue and one part of the solution. The causes include a very large mix of physiological, dietary, behavioral, genetic and environmental factors. Lately, there has been a lot of debate on social media regarding new public dietary recommendations. I want to share my thoughts on all the clatter. </p> <p><strong>Advisory Board Committee s Report for the Dietary Guidelines of Americans 2015</strong></p> <p>There is a new set of dietary guidelines coming out this fall and the advisory committee, which is made up of non-governmental scientific experts from across the country, has just published their <a href="http://www.health.gov/dietaryguidelines/2015-scientific-report/" target="_blank">scientific report.</a> This report is open to public comments through April 8, 2015. You can read through it <a href="http://www.health.gov/dietaryguidelines/2015-scientific-report/" target="_blank">here</a>, but the major highlights on this report that will be considered for the new recommendations includes a liberalization of total fat and lifting of dietary cholesterol limits while having more to say about added sugars and sustainability. Regarding dietary patterns, the committee reports that current research provides evidence of moderate to strong links between healthy <span>dietary patterns</span>, lower risks of obesity and chronic diseases, particularly cardiovascular disease, hypertension, type 2 diabetes and certain cancers. They go on to say that additional strong evidence shows that it is not necessary to eliminate food groups or conform to a single dietary pattern to achieve healthy dietary patterns. Rather, individuals can combine foods in a variety of flexible ways to achieve healthy dietary patterns, and these strategies should be tailored to meet the individual s health needs, dietary preferences and cultural traditions. </p> <p>Unfortunately, these quotes did not make any headlines. Why? It s so .vague. What did make headlines was the added sugar restrictions. People want black and white; they want yes or no or what sells is categories of good foods (Eat This) and bad foods (Not That). That is just not what the evidence - the total compilation of research - tells us. Herein lies our dilemma. We must convince people to look at the big picture when it comes to choosing food and that has been part of my life's work. Bring any of this up on social media you will find out very quickly how passionate people are on the subject of food and nutrition. Once a website, book or documentary has evoked a person's emotion (usually through fear), it is difficult to convince someone otherwise.</p> <p><strong>American Academy of Pediatrics Policy statement on Snacks, Sweetened Beverages, Added Sugars and Schools</strong></p> <p>The headline on Food Navigator today reads, <a href="http://mobile.foodnavigator-usa.com/R-D/Sugar-can-be-powerful-tool-to-improve-children-s-diet-AAP#.VO0G7vnF-Sp"> Sugar Can Be a Powerful Tool to Improve Children s Diet, AAP. </a> As soon as a colleague sent me this for review, I immediately knew it would draw controversy. As a mom and pediatric practitioner, I had to steady my emotion and click the article to read because the title is quite jarring. I am sure this article's author wanted to catch our eyes using this title, as there has been a lot of discussion on sugar s effect on obesity. It worked! After I read the article, I then sought out the actual <a href="http://pediatrics.aappublications.org/content/early/2015/02/17/peds.2014-3902">policy statement on the AAP</a> website to read it for myself and discern it with my clinical hat. They are not advocating a high sugar diet for children. They are simply clarifying where small amounts of added sugar might have its place in a child s diet to make foods more palatable. The rest of the statement revolves around maximizing the overall nutrient quality in the school foods over the approach of a blanket elimination of sugar from school food. It doesn t solve all of our children s nutritional concerns.</p> <p>The reality is that we do not eat single nutrients, we eat food that has a mix of vitamins, minerals and calories coming from carbohydrates (single and complex), fats (saturated and unsaturated) and protein. Over the course of a day, week or month we can get a good idea of the quality of a person s overall diet. In fact, I do this every day in my job as a dietitian practitioner. I wish I could tell you that one thing is the thing that causes all our obesity, disease and overall health problems but that is simply not true. Today it is sugar and tomorrow it will be something else. Do I dare say that too much of any one thing is the problem? By the way, I find it ironic that I make this point about sugar because anyone who knows me knows I actually do not prefer sweet foods. I gravitate toward salty, savory and umami flavors. So please know that I am not inserting my own bias here. If I were, it would lean us the other way!</p> <p><strong>Total Diet Approach to Healthy Eating</strong></p> <p>As registered dietitian nutritionists, we focus on the foods that <em>should </em>be on your plate. We know beyond a shadow of a doubt that positive motivation works so much better in every area of our lives when it comes to self-improvement. Why can t we get this right when it comes to food? We need to get off our soap boxes and debates of what it is that is that is causing our health problems and talk about what we know has positive power. We know that all types of plant-based foods are loaded with a myriad complexity of health powers that cannot be duplicated in a supplement or manufactured product so focus on fruits, vegetables, beans, legumes, nuts and seeds. Load your plate with as many varieties and colors. For those that eat meat, eggs, fish and/or poultry, choose appropriate portions of extra lean cuts (except fish - fatty fish such as salmon and tuna are great choices). The preponderance of evidence tells us that low-fat dairy contributes a unique nutrient package to our modern day diet, so include those in your meals and snacks. Whole grains in a variety of forms (not just whole wheat) contribute vital nutrients that maximize longevity, so enjoy them in moderation. Healthy oils help with flavor and fat-soluble nutrient absorption so focus on olive, canola, flaxseed and other low saturated fat oils when you are cooking. Enjoy foods such as cakes, cookies and fried foods on occasion (I will choose fried potatoes or buttery anything). Make more time to eat with family and friends. Cook at home with your spouse and children whenever possible and make that part of your family s culture of spending time together.</p> <p>There are so many positive messages when it comes to food and nutrition let s focus on that. People are hungry for a new and positive approach to feeding their families. Let s stop fighting about the one thing that is causing our problems and focus on what we know is best whole food promotion. I thoroughly enjoyed Dr. David Katz s write-up today on LinkedIn entitled, <a href="https://www.linkedin.com/pulse/were-fat-sick-broccoli-did-david-l-katz-md-mph?utm_content=bufferd8edb utm_medium=social utm_source=twitter.com utm_campaign=buffer"> We re Fat and Sick and the Broccoli Did It! </a> Although it is long, it is worth the read.</p> <p>The Academy of Nutrition and Dietetics has a position paper called, <a href="http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/total-diet-approach-to-healthy-eating">The Total Diet Approach to Healthy Eating. </a>This position states that that the total diet or overall pattern of food eaten is the most important focus of healthy eating. All foods can fit within this pattern if consumed in moderation with appropriate portion size and combined with physical activity. The Academy strives to communicate healthy eating messages that emphasize a balance of food and beverages within energy needs, rather than any one food or meal. In this position paper, it goes through in detail how someone can eat the foods they enjoy even if they might be high in sugar or fat and still be healthy as long as the frequency and quantity is appropriate. </p> <p>While it is very sexy to say that there is one thing in our food supply that is causing all our health woes, the fact is that it is simply not true. Do not believe the hype. Make small, consistent changes and focus on increasing whole foods. It is simple, but tried and true throughout the years.</p> <p><strong>March is National Nutrition Month</strong></p> <p><strong><img src="../files/uploads/NNM_Logo_2015-HI-RES.jpg" alt="" width="622" height="555" /></strong></p> <p>What a perfect time to go on my total diet approach rant. Throughout the month of March, we will be blogging positively on the power of whole foods. Why? March is National Nutrition Month, and although we believe every month should focus on nutrition, March is an opportunity to really saturate regular and social media with positive, news-you-can use food and nutrition tips. This month s theme is <em><a href="http://www.eatright.org/nnm">Bite Into a Healthy Lifestyle</a></em>. Healthy living involves enjoying our foods, and we will emphasize foods that are good for our health, our palettes and for our busy schedules. So join us in promoting the total diet approach to healthy living! Since sustainability is an emphasis these days, think about it in terms of health approach altogether.</p> valentines-day-rethinking-your-childs-friendship-treats http://lemondnutrition.com/blog/valentines-day-rethinking-your-childs-friendship-treats.html http://lemondnutrition.com/blog/valentines-day-rethinking-your-childs-friendship-treats.html <div> <p> </p> <p><span>Friendship, love and fun. Cards, treats and gifts. These are words that come to mind when I think about Valentine s Day. If you have been out of the house anytime after Christmas, you have seen heart-shaped treats and red-pink colored things everywhere you go! You may have even seen cupid flying around!</span></p> <p><span>As a mom of school-aged children, I want my girls to be able to enjoy the holiday but also be mindful of their health and their friends health. When they get home from school, we read the Valentine s cards, we play with their little trinkets and of course we indulge in some of the sweet treats they get. My daughters do not have any food restrictions besides moderation of those foods we place in the every once in a while category. Unfortunately, that s not case for many other families. Food allergies and intolerances are present in schools across the country. I believe in being mindful of these kids as if they were my own! Considering a mix of non-edible treats and food treats that are free of the top 6 allergens (milk, soy, wheat, eggs, peanuts/treenuts, fish/shellfish) are great ideas to spread the love and friendship we want to share on this special day!</span></p> <p><span><span><strong>Teach your child the plan </strong> Whether your goal is safety of an allergic reaction or moderation of their sweets intake, communication is key! Making sure children are educated on what they can or cannot have is essential. It is never too early for them to know the why of your decision and their choices. If there are food allergies you may want them to wait until they get home to eat their treats. You may also choose to have them check with their teacher before they consume a treat they received. If your child does not have food allergies, you may just prefer less sweet treats for them that day. In that case, talking with your little one is also helpful. Ensuring they know that you do not want them to eat every piece of candy they get before arriving home from school, will help them follow the plan. </span></span></p> <p><span><span><img src="../files/uploads/valentinespencil1.jpg" alt="Valentine's Day treats" /><strong>Give non-edible treats -</strong> This is my favorite way of dealing with holiday treats. We do this at several holidays throughout the year. Pencils, pens, erasers, yo-yo s, rings, stamps, stickers you name it, they love it! A card with a little trinket brings smiles to little ones of all ages.</span></span></p> <p><span><span><strong>Consider a trading program </strong> Kids love this one! You can trade sweet treats for a fun and much bigger non-food treat. How many pieces of candy can you eat anyway? Maybe let s not answer that question. I will tell you from personal experience that tickets to the movie theater, a bowling outing, or even a new toy seem a lot more appetizing that a tummy full of candy. This is true even to those with a sweet tooth! If your child has food allergies, this allows them to see the holiday as fun and taking the attention away from food.</span></span></p> <p><span><span><strong>Discuss with other adults </strong>If the classroom is having a party, talk with teacher. If going to a friend s house, talk to the parents. You get the idea. Every family has their own rules and most parents are willing to help accommodate your own. I ve learned a lot from other families rules, some we have even modified into our own. If moderation is your goal, explain to them why. Your child may even show moderation on their own if you have discussed the plan ahead of time with them or if they know there will be a bigger treat when they get home! If safety is involved, you can do the same. Feel free to send some treats your child is safe to have or let the parents know of some. At the end of the day, we are all parents and working together is key! </span></span></p> <p><span><span><strong>Read, read, read - </strong>If trying to avoid the top allergens, read and double check every label to ensure that the foods are free of your child s allergens. If you are buying for others , know that labels state the main allergenic ingredients (milk, soy, wheat, eggs, peanuts/treenuts, fish/shellfish) on their ingredient list or on a statement underneath. Be aware of foods processed in the same equipment or facility as other allergens! Some special edition treats made just for holidays are not prepared or processed the same as their original counterpart, they may even contain different ingredients. The most accurate information is on that product s label. </span></span></p> <p><span>Besides non-food treats like stickers, trinkets and pencils - there are many other treats that are safe! Some of these include but are not limited to: Skittles , Dole fruit cups, Dum Dums , Mott s applesauce, Smarties , Dots . Surf Sweets and Enjoy Life are specifically allergen friendly brands that offer safe treats too! </span></p> <p><span><span>Go have fun, enjoy the holiday and share the love with family and friends! xoxo<strong> </strong></span></span></p> <p> </p> <p><strong><br clear="all" /></strong></p> <p> </p> <p><span> </span></p> <p> </p> <p><span> </span></p> <p> </p> </div> top-5-food-restrictions-their-potential-health-implications http://lemondnutrition.com/blog/top-5-food-restrictions-their-potential-health-implications.html http://lemondnutrition.com/blog/top-5-food-restrictions-their-potential-health-implications.html <p><img title="Dangers of Food Restriction" src="../files/uploads/food-restriction.jpg" alt="Dangers of Food Restriction" width="480" height="409" /></p> <p>While it is true, food allergies and food-related disorders are on the rise, and the established cause(s) are unknown. This type of rising health issue can wreak all kinds of fears that then cause people to make unnecessary changes to their diets and even more concerning, changes to their child s diets. Children are in a rapid state of growth, and that growth requires adequate nutrition from a variety of foods. Unnecessarily taking out food groups from anyone s daily intake can do the opposite of your goal it can cause health problems. But what if your doctor has diagnosed you or your loved one with a food allergy, intolerance or other food-related disorder? We work with some phenomenal physicians that regularly make referrals to us for nutritional guidance. But too many families are trying to navigate their new food restrictions on their own. </p> <p>Apart from the food allergy/intolerance reason, more people are fearful of what is in their food. There are several reasons why this is the case, but much of it is coming from activists that have published blogs, documentaries and expos s on the American food industry. We see these people coming to our office wanting to get their families off certain foods. In many cases, we are able to calm their fears for the various unsubstantiated claims with evidence-based information. But ultimately, we want to guide them through what they ultimately decide to do instead of them doing it on their own.</p> <p>Here are top 5 food restrictions we see that are occurring and the potential health/nutritional consequences that can occur without proper guidance.</p> <p><strong>Dairy-free</strong> <br /> When you think of the nutrients in dairy, many think of calcium. Some may even think of calcium and vitamin D. But did you know there are actually 9 essential nutrients in dairy foods? They include calcium, vitamin D, potassium, magnesium, phosphorus, vitamin A, protein, riboflavin and vitamin B12. The three that are already low in the average American diet is calcium, potassium and vitamin D. We often get toddlers that are coming in drinking almond milk because their parents report a diagnosed or undiagnosed milk intolerance. Almond milk is not high enough in calories and protein for toddlers and some preschoolers and some forms are not enriched with calcium and vitamin D. Toddlers that already take in very little protein often get their protein from dairy foods at this age. We must educate families on ways to fill these nutrient gaps. If you are navigating this on your own, you will often fall short. Let s go with an adult example. We see adults come in for weight loss that have a history of hypertension (high blood pressure) and they are not eating diary because it doesn t agree with their stomachs. Did you know that dairy is part of the well-established <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/dash/" target="_blank">DASH diet</a>? This has been deemed the best diet for the 5th year by <a href="http://health.usnews.com/best-diet/best-overall-diets?int=9c2508" target="_blank">U.S. News and World Reports</a>. DASH which is an acronym for <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/dash/" target="_blank"> Dietary Approaches for Stopping Hypertension </a> emphasizes foods that are naturally high in calcium, potassium and magnesium. We can either help them enjoy dairy again, or find alternate foods that they will eat that contain these nutrients. Without proper guidance, a person could be missing an opportunity to help decrease their health condition by using nutrition therapy.</p> <p><strong>Wheat-free/Gluten-Free</strong><br /> This has been a big one these last couple years. More than ever, people are going off wheat or gluten for the simple fact that they seem to feel better when they do so. While some people clearly need to do so in the case of an established diagnosis of celiac disease, consider getting more testing before taking this drastic step. If testing comes back negative and you still want to trial a wheat-free or gluten-free diet, seek a registered dietitian nutritionist that can help you navigate your new eating plan that does not compromise your nutrition status. Whole wheat and other wheat products provide many essential nutrients such as vitamin E, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, K along with important minerals such as potassium, magnesium, zinc, copper and selenium. Many of these are lost if you are replacing wheat with say, a rice-based bread, pasta or cracker. Wheat deletion also impacts flavor, and many gluten-free products compensate by adding sugar. There is a healthy way to convert to a wheat-free or gluten-free diet and get all the necessary nutrients while minimizing added sugar. But professional, credentialed advice is critical. If you rely on Internet searches, it is highly likely you will find wrong information. We no longer live in a world where we can blindly trust written information.</p> <p><strong>Vegan or Other Forms of Vegetarianism</strong><br /> Proper vegetarian eating can be extremely healthy. High plant-based diets have been rightly tied to increased longevity, disease prevention and have actually been a big healing tool in the fight among serious diseases such as heart disease, cancer and diabetes. With all that being said, there are many nutritional consequences to a vegetarian diet improperly executed. We have actually had people come into Lemond Nutrition wanting to go vegetarian, but they do not like vegetables! You can absolutely be a vegetarian and live off junk food that is free of all animal products. At the most restrictive form of vegetarianism veganism one must be most purposeful in getting nutrients such as protein, calcium, vitamin D vitamin B12 and iron. Without proper planning, these nutrient deficits can have some serious health implications.</p> <p><strong>Carbohydrates</strong><br /> Carbohydrates continue to be demonized as the macronutrient that contributes to obesity. In my many years of analyzing food intake, it is even more obvious to me that calories from all foods with inadequate physical activity are the culprit. Carbohydrates are the one nutrient that causes more fluid retention so some people get an immediate feeling of body swelling. But without quality carbohydrates, our bodies will not function well. The highest risk groups when it comes to carbohydrate restriction include children and highly active, health-minded people. Parents that restrict their own carbohydrates seem to also restrict their children s carbohydrates. I hear parents tell me, I don t know why my kids love their carbs so much! The behavioral ramifications of saying this in front of your kids is another subject altogether. But the answer is that children need more carbohydrate because they are growing and are typically more active than adults. For the active, health-minded individual I say that we need to balance good quality carbohydrates with appropriate portions of healthy fats and protein at each meal. Cutting them out altogether can make you feel sluggish and can impact your fitness and life quality not to mention the nutrient shortfalls depending on the type and extent of the restriction.</p> <p><strong>Calories</strong><br /> The lower the better, right? <em>Wrong.</em> That s what the dieting industry will tell you. Energy for the body is measured in kilocalories, and a chronic inadequate intake can actually cause minor and major illnesses. In case you haven t heard, chronic dieting is absolutely detrimental to your overall health. Get a nutritional assessment that takes an overall look at your particular energy and nutrient needs it is good for everyone to do that every so often just like we get tune-ups for our precious cars, so should we get nutritional re-assessments for our bodies.</p> <p>Here at Lemond Nutrition, we guide people of all ages dealing with either diagnosed food allergies, food intolerances or other food-related issues such as eosinophilic esophagitis or people that want to do self-trials of various diets. We provide some very helpful starter shopping lists of current on-the-market products that have been flavor-tested by our practitioners and families over the years. The bottom line here is when in doubt, seek assistance. There are some incredible resources that make it easier to navigate these changes and qualified professionals will guide you to them with proper monitoring.</p> <p>Whatever your reason, consider visiting with a qualified registered dietitian nutritionist (RDN) in your area so they can guide you through the process. The <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a> has a national database of qualified <a href="http://www.eatright.org" target="_blank">registered dietitian nutritionists (RDNs)</a> that will allow you to find a professional in your specific area.</p> feeding-the-wedding-frenzy-with-recipes http://lemondnutrition.com/blog/feeding-the-wedding-frenzy-with-recipes.html http://lemondnutrition.com/blog/feeding-the-wedding-frenzy-with-recipes.html <p><em>By Kathleen Kinder, <a href="http://www.twu.edu/nutrition-food-sciences/" target="_blank">Texas Woman's University</a> Dietetic Intern</em></p> <p>Happy National Blog Posting Month! Also called, NaBloPoMo, it was started as a response to NaNoWriMo (National Novel Writing Month). The blogging forum, <a href="http://www.blogher.com/blogher-topics/blogging-social-media/nablopomo" target="_blank">BlogHer</a>, heads up the promotion, and there are writing challenges every month. But November is still the official month for the promotion of blogging.</p> <p>It is only appropriate that I dedicate my first blog entry to my passion, my profession, and what I know best food, nutrition and weddings. I m not married- I m not even engaged! However, I am at that age where people are making serious decisions about which man or woman they want to commit to for a lifetime, and that usually results in the exchange of an engagement ring and all the joys that go into planning a wedding to celebrate the love two people share for one another. I ve done the math, and I have attended 14 weddings in the past 2 years, 7 of which I have been a bridesmaid. Being a bridesmaid is a huge honor, but along with bridesmaid status comes great responsibility. I am certain there is nothing in the world that sucks more money out of a poor graduate student s bank account than being a bridesmaid. Brides need presents. Bridesmaids need dresses. Brides need showers and bachelorette parties, organized and funded by you, the bridesmaid. Bridesmaids need shoes. Brides need to have their weddings somewhere you do not live. Bridesmaids need hotel rooms and sometimes plane flights. Despite all this, I am also certain there is nothing more pleasing to the ear than a room full of laughter from a closely-bonded group of intelligent, beautiful women. And from experience, I know that these women like to eat.</p> <p><img title="Kathleen Kinder aka bridesmaid" src="../files/uploads/bridesmaid3-kinder.jpg" alt="Kathleen Kinder aka bridesmaid" width="1117" height="478" /></p> <p>My friends and I have come up with a way to save a little money during our trips around Texas for these showers and events we help host, and it s as simple as assigning a meal to a pair of girls or a dish to each girl hosting (with the exception of the bride, of course). For weekend-long events, we each save an average of $76 by cooking food for each other instead of going out to eat! As a future dietitian, I m very aware that others await my presentation of foods of nutritional substance, but also those with delicious taste and vibrant color. I d be lying if I said I don t feel a little pressure to meet their culinary expectations. The truth is, I am always promoting the dietetics profession through my actions, my words, and my cooking, especially in social settings, so during the past couple of years I ve gladly accepted the challenge of finding aesthetically pleasing and nutritionally fulfilling recipes that feed the frenzied flocks of girls touched by wedding fever. And for those crazy-busy brides and bridesmaids who barely have time to squeeze their wedding to-do check marks in among the rest of real life, this might be a bit of good advice where you really need it. Here are two of my biggest hits, sensible and cost-friendly for any girly-get-together! </p> <h2><strong><img title="Chinese Coleslaw" src="../files/uploads/coleslaw-kinder.jpg" alt="Chinese Coleslaw" width="459" height="815" /></strong></h2> <h2><strong></strong><strong>Chinese Cole Slaw</strong></h2> <h2>Family Recipe</h2> <p>Ingredients:</p> <p>1 bag angel hair coleslaw (preferably with purple cabbage and carrots!)<br />Chicken Ramen Noodles, crumbled<br />3 green onions, chopped, including tops<br />1 cup small sunflower kernels<br />1 cup small sliced almonds</p> <p>Dressing:</p> <p>Ramen Noodles seasoning packet<br /> cup olive oil<br />3 tablespoons vinegar<br />Directions:</p> <p>Mix all ingredients, except Ramen Noodles and dressing, in a large bowl. JUST BEFORE SERVING, add Ramen Noodles and dressing. Toss well and serve!</p> <p> </p> <p> </p> <h2><span>5-Layer Mediterranean Dip<br /></span><span>Source: </span><a href="http://whatsgabycooking.com/5-layer-mediterranean-dip/#.VGt3W_nF-Sp" target="_blank">WhatsGaby Cooking.com</a></h2> <h2><img title="5-Layer Mediterranean Dip" src="../files/uploads/MediterraneanDip-kinder.jpg" alt="5-Layer Mediterranean Dip" width="822" height="808" /></h2> <h2><br /><br /></h2> <p>Ingredients:</p> <p>3 tablespoons hummus<br />3 tablespoons store bought tzatziki sauce<br /> cup chopped cucumbers<br />5 cherry tomatoes, quartered<br />1 tablespoon feta cheese, crumbled<br />2 tablespoons thinly sliced green onion</p> <p>Directions:</p> <p>1. In an individual serving cup, layer the hummus on the bottom, followed by the tzatziki sauce, making sure to smooth out each layer as you create it.<br />2. Add the chopped cucumbers on top of the tzatziki, followed by the tomatoes and then the feta cheese.<br />3. Sprinkle the top with the sliced green inions and serve alongside raw vegetables or pita chips.</p> <p>Both of these recipes provide a multitude of colorful foods, and research shows eating a wide array of colors every day is the best approach to getting all the vitamins and minerals your body needs. For example, the orange carrots in the coleslaw are high in beta-carotene which helps support the immune system and maintains healthy eyes and skin. The red tomatoes are rich in the phytonutrients lycopene and anthocyanin, which greatly benefits the circulatory system by helping build healthy cell walls and protects the skin from harmful UV rays. </p> <p>So go dominate that walk down the church isle in your $300 bridesmaids dress that you ll never wear again with your beautiful, hydrated, nutrient-enriched skin! And be proud knowing that with these recipes, you ll make magical new memories during a truly sacred time in life with the girls that you love most.</p> <p><img title="Kathleen Kinder, TWU Dietetic Student" src="../files/uploads/kathleenkinder.jpg" alt="/files/uploads/kathleenkinder.jpg" width="213" height="320" /></p> <p>Kathleen Kinder is a graduate student from <a href="http://www.twu.edu/nutrition-food-sciences/" target="_blank">Texas Woman's University</a>, nearing the end of her dietetic internship and eagerly anticipating a career as a registered dietitian nutritionist (RDN). She is enjoying life in the big city of Dallas, but is always loyal to her West Texas roots and her alma mater, the Texas A M Aggies. Kathleen will be wearing her 8th bridesmaids dress at her brother's wedding on <span class="aBn" data-term="goog_284083696"><span class="aQJ">November 29th!</span></span></p> 5-steps-to-weight-cycling-freedom http://lemondnutrition.com/blog/5-steps-to-weight-cycling-freedom.html http://lemondnutrition.com/blog/5-steps-to-weight-cycling-freedom.html <p><img src="../files/uploads/scale.jpg" alt="" width="343" height="514" /></p> <p>The weight loss industry is a multi-billion dollar industry offering promises of fast weight loss in a record short amount of time. Most weight loss programs are wrapped in sexy images, titillating promises and an overall allure that is too difficult to pass up. For those that have struggled for so long with their weight, they are desperate to find that <em>one</em> thing that will work once and for all. The weight loss industry knows that, and they play off people s desperation unfortunately.</p> <p>True weight loss experts know that the reality is not as sexy. It is enveloped in a more moderate approach with a required consistent focus for reasons more important than a number on the scale. Today I came up with 5 steps to getting off that sick-cycle carousel once and for all.</p> <p><strong>Step One: Realize there is no magic bullet.</strong> Desperation does some crazy things to us, doesn t it? I know you are sick of the extra weight or not fitting into the clothes you used to fit into but chances are, it didn t come on over night and any weight loss that will stay off will have to be slow and steady.</p> <p><strong>Step Two: Stop chasing down headlines.</strong> I got into nutrition and then into media because of my own wellness journey. For years, I read every magazine, every book, every article there was on nutrition. And as a result, I had a functional eating disorder. In my practice, I see too many people that are so emotional about their food decisions because of the mostly inaccurate information about food and nutrition that is published. Please be warned. Just because it is written, it is not necessarily true. If you cut foods or food groups out because of an article you read, think twice. Check the source. Your deletions can cause more harm if you are not careful. </p> <p><strong>Step Three: Find Freedom in the Moderate Nutrition Approach.</strong> I know, in this day and age we live off of extremes. We are either junk food junkies or we are super clean eaters or 100% organic or nothing processed. Most people don't even know what these things mean for their health or health goals. But truly, I am here to tell you that the freedom is in the grey areas of nutrition. What I mean by that is making a goal to keep most of your food as whole as possible with a wide variety of fruits, vegetables, beans, legumes, nuts, lean meats/poultry/fish and low-fat dairy - but don t make too many strict rules for yourself or your family. Food is meant to be enjoyed, and if there are too many rigid food rules you are imposing on you and your family, this can become a huge stressor in life. This ironically, does not help your health.</p> <p><strong>Step Four: Track more than body weight</strong>. Instead of focusing on body weight as your only health measurement, use many other parameters. Here at Lemond Nutrition, we actually like tracking body fat percentage and waist circumference more than body weight. They tell you more about health risk, and they allow you to track leanness and weight distribution changes. On any wellness journey, it is also important to track other great changes such as improvements in sleep, stress management, energy levels and productivity. The more positive changes you track, the more inclined you are to stay focused living well. It is so much more than the number on the scale!</p> <p><strong>Step Five: Get reliable support.</strong> Of course I am biased, but I think a Registered Dietitian Nutritionist that has an expertise in weight management and wellness will lead you to weight cycling freedom once and for all. Find one in your area by visiting the <a href="http://www.eatright.org/programs/rdnfinder/" target="_blank">Academy of Nutrition and Dietetics website</a>. I have seen many people come into our office looking for a quick fix, and I try to coach them through these steps in our first consultation. Some listen, and some are not ready to get off the cycle. Many come back after they are at their wits end. Do yourself a favor, make this year your year to stop fad dieting and get your health in order - for the right reasons and for good.</p> “mind-full”-shopping-list-for-college-students http://lemondnutrition.com/blog/“mind-full”-shopping-list-for-college-students.html http://lemondnutrition.com/blog/“mind-full”-shopping-list-for-college-students.html <p><em>By Kate Arvesen, <a href="http://www.baylor.edu/" target="_blank">Baylor University</a> nutrition student</em></p> <p>ATTENTION all freshman and other students, too summer has wound down and we are back in the mix. Life is about to get crazy for all of us! I m talking about football games (Sic em! new Baylor stadium), formals, intramural games, and most importantly tests. You may already be spending late nights studying and early mornings running out the door. I want you to feel ready for the semester as you make your own decisions in the grocery store and eating a variety. The decisions will have an impact on your grades and most importantly, your health. Let s reverse the stigma of thinking about the Freshman 15 to Graduating 4.0 .</p> <p><img title="Kate Arvesen" src="../files/uploads/school-kate.jpg" alt="Kate Arvesen" width="967" height="725" /><em>Then and now: Kate on her 1st day of 2nd grade (left) and Kate on her first day of her junior year at Baylor (right) </em></p> <p>I just returned to <a href="http://www.baylor.edu/" target="_blank">Baylor University</a> for my senior year. As I prepare to apply for dietetic internships, I search for ways to keep improving my grades in hopes of the acceptance letter to a program in the spring. Since freshman year, I have learned through trial and error how snacks, non-healthy verses healthy, following up to the test can affect the score outcome. Providing your body with nutrients and vitamins rich foods, your brain can function with more attention and recognition; while as, eating sugary and high fat foods can lead to mood crashes and lethargy.</p> <p>I think it is easier to select foods that are we know aren t as good for us while we are under stress because they are easily, available comfort foods. When going to the grocery store, I have learned to select foods that are on the outside parameters first. We know the store parameter suggestion is changing now with grocery stores putting more good stuff in the center. But I mean fresh produce, lean meats, fish and poultry, fresh breads, and dairy. I have found that shopping on Sundays is a good way to get food for the week. The mental choices of food decisions at the grocery store can provide us with quick options for the week instead of last minute picks.</p> <p>We constantly labor how we need to eat less, but we tend to ignore the positive approach of how eating the right food will support brain power. For example, omega-3 fatty acids have docosahexaenoic (DHA) acid that may improve memory in college students according to the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a>. Omega-3 fatty acids are found in fish, oils, and nuts (See below for Angela s Homemade Trailmix). The <a href="http://www.eatright.org">Academy of Nutrition and Dietetics</a> also recommends berries that provide anthocyanins and other flavonoids that may support memory function as well. Below the mind Full (also mindful) food list, I included one of my favorite college snacks , which is a greek yogurt mix. The mix is high in protein and the fresh fruit on top make it a delicious, nutrient-rich after school snack.</p> <p>Use this guide below as a tool to get a variety at the grocery store. With limited space and time during the college semester, it is always best to plan in advance. With the help from Angela, we composed a shopping list of Mind Full foods. Most of these suggestions are made with the college student without access to a full kitchen. </p> <p align="center"><strong> MIND FULL Shopping List</strong></p> <p><span>Fruit</span>- whole or pre-washed cut fresh fruit, dried fruit or frozen fruit. In-season produce is always cheaper! We have a great farmers market in Waco I frequently get my produce. Find a local farmers market near your school by going to the <a href="http://search.ams.usda.gov/FARMERSMARKETS/Accessible.aspx" target="_blank">USDA Farmers Market searchable database</a>. You can also go to <a href="http://www.localharvest.org/" target="_blank">Local Harvest</a>, where they have a wonderful databse of farms, CSA's and farmers markets that sell direct to the consumer. Get to know your local farmer!</p> <p><span>Protein- c</span>hicken breast, eggs, turkey breast, roast beef, no salt-added canned beans, frozen beans and cheese burritos.</p> <p><span>Healthy fats Plant-based protein- </span>hummus (regular, red pepper flavors), variety of nuts, prepared guacamole, low-sugar dressings (either vinegar and oil or pre-made dressings in the refrigerator section), nut butters (peanut butter, almond butter or cashew butter), fat-free refried beans, avocados</p> <p><span>Veggies- </span>pre-cut or frozen fresh vegetables, bagged salad, grape tomatoes, carrot and celery sticks, low-sodium vegetable drinks. Again, check out the searchable databases above for the most economical and freshest produce near you.</p> <p><span>Whole Grains- </span>whole-grain bread and bagels, microwave brown rice, cereal with less than 7g of sugar and at least 3g of fiber, microwave 94% fat-free popcorn (snack size), frozen whole grain waffles, reduced fat whole grain crackers, low-sugar oatmeal, corn and whole wheat tortillas, whole grain flatbread, mini rice snacks, English muffin, graham crackers, pretzel sticks</p> <p><span>Dairy- </span>light yogurt, cheese sticks, 2% sliced cheese, low-fat milk, low-fat greek yogurt (see recipe). </p> <p><span>Other- </span> healthy trail mix (see recipe)</p> <p><strong>ANGELA S HOMEMADE TRAIL MIX RECIPE </strong> </p> <p>1 cup regular whole grain O s cereal </p> <p>1 cup whole grain soup crackers or pretzels </p> <p>1/3 cup your favorite nuts or seeds </p> <p>1/3 cup dried fruit such as raisins or cranberries </p> <p> </p> <p><strong>KATE S GREAT GREEK YOGURT </strong></p> <p>1 cup of low-fat plain greek yogurt</p> <p> cup of blue berries or strawberries</p> <p> cup of low-sugar cereal or quick oats</p> <p>3 tbsp. of cinnamon</p> <p>3 tbsp. of wheat germ</p> <p>Be sure to pick-up a variety of BPA-free reusable food containers so you can pack some of these yummy foods in your backpack for easy snacks.</p> <p>Enjoy your new semester! You can make it your best by eating right in practical ways. </p> <p><img title="Kate Arvesen" src="../files/uploads/KateArvesen.jpg" alt="Kate Arvesen" width="138" height="219" />Kate Arvesen is a senior at <a href="http://www.baylor.edu" target="_blank">Baylor University</a> and a 2nd year nutrition intern at Lemond Nutrition. Kate is currently preparing for her GRE and is currently going through the matching process for a dietetic internship. Wish her luck! </p> <p> </p> <p> </p> august-is-national-breastfeeding-month http://lemondnutrition.com/blog/august-is-national-breastfeeding-month.html http://lemondnutrition.com/blog/august-is-national-breastfeeding-month.html <p><img title="Mom Baby" src="../files/uploads/mom-baby.jpg" alt="Mom Baby" width="165" height="252" /></p> <p><em>By Genevieve Kelley, University of Connecticut Dietetic Intern</em></p> <p>Officially launched in 2011, August is <a href="http://www.usbreastfeeding.org/Communities/BreastfeedingPromotion/NationalBreastfeedingMonth/tabid/209/Default.aspx" target="_blank">National Breastfeeding Month</a>. Breastfeeding began to decline in popularity in the 1950 s when moms were led to believe formula was nutritionally superior to breast milk. The good news is breastfeeding has made a comeback in recent years as current research and healthcare professionals have emphasized the benefits of breastfeeding for both the mother and the child. <br /><strong>Nutritional Benefits of Breastfeeding</strong></p> <p>One of the best ways to make sure your baby will grow into a healthy and happy child is to provide excellent nutrition from the start! The Academy of Nutrition and Dietetics recommends exclusive breastfeeding for the first 6 months Then breastfeeding can continue along with added solid foods until the child is at least a year old. </p> <p><strong>Breastfeeding Benefits for Baby</strong></p> <p><img title="healthy baby" src="../files/uploads/babyface.jpg" alt="healthy baby" width="250" height="250" />Antibodies in a mother s breast milk, which are not found in formula, help protect the baby from illness. Research has shown that breastfed infants have fewer ear infections, respiratory problems and a lower risk of sudden infant death syndrome (SIDS). The benefits of breastfeeding also extend beyond infancy with less chance of becoming obese and developing high blood pressure as the child grows older. </p> <p>In addition, breast milk boasts the perfect combination of carbohydrate, protein, fat and vitamins for the growing baby. The first milk produced by the mother is called <em>colostrum </em>and has a yellow, creamy appearance. <em>Colostrum</em> meets the baby s needs for the first week of life with higher levels of protein, less fat and carbohydrate and plenty of protective antibodies. Milk, produced after the baby s first week of life, has more fat and carbohydrate to help the baby grow and is higher in water to keep the baby hydrated. </p> <p><strong>Breastfeeding Benefits for Mom</strong></p> <p>Mom benefits from breastfeeding, too, with faster weight loss after delivery and a lower risk of breast cancer, ovarian cancer and Type 2 diabetes. Furthermore, breastfeeding every few hours provides relaxing one-on-one time for mother and baby. It also has financial benefits because baby formula can be expensive.</p> <p><strong>Nutrition for the Breastfeeding Mother</strong></p> <p><br />A breastfeeding mother has increased nutritional needs. It s essential to consume adequate calories to produce enough milk to meet the baby s needs. Fluids and rest are also important to ensure sufficient milk production. Eating a balanced diet with fruits, vegetables, whole grains, low-fat dairy and lean protein will maintain optimum nutrition for both mom and baby. A Registered Dietitian can help a new mother plan a nutritious diet to meet her needs as well as those of her baby. While there are some situations when a mother cannot breastfeed her infant but, for the majority of women, the breast is best when it comes to meeting a baby s nutritional needs. Consult with your doctor to determine the best way to feed your baby. <strong> </strong></p> <p><em><img title="Genevieve Kelley" src="../files/uploads/GenevieveKelley.jpg" alt="Genevieve Kelley" width="350" height="350" />Genevieve Kelley was a May 2014 graduate of <a href="http://www.alliedhealth.uconn.edu/dietetics/internship.php" target="_blank">University of Connecticut Dietetic Internship program</a> who wrote this blog during a nutrition communications rotation with Dallas registered dietitian nutritionist <a href="http://www.nevacochranrd.com" target="_blank">Neva Cochran</a> in April.</em></p> confessions-of-a-summer-dietetic-intern http://lemondnutrition.com/blog/confessions-of-a-summer-dietetic-intern.html http://lemondnutrition.com/blog/confessions-of-a-summer-dietetic-intern.html <p><em>By Emily Tual, Dietitian <a href="http://www.obu.edu/" target="_blank">Ouachita Baptist University</a> Intern</em></p> <p>Finals were complete, residents had left, my room was packed, I was on my way home and I was ready. About two months ago I ended my sophomore year of college and was exhausted. I am a lover of schedules. I like to have things planned and organized so that my time can be spent well. The last few weeks of my schedule had been thrown off by random assignments, residents checking out at odd times, and studying for finals had given me little time to exercise and eat meals at normal hours. I consider myself a fairly healthy individual: I work out about five to six times a week and I love to get my fruits and veggies in. But if you had seen me then, you would not have believed me. I started to notice myself getting sluggish not only physically, but also in my studies, my attitude was not the greatest, and my body began to feel and look different (not a good different either haha). I could not believe how a few days not working out, and a few times of picking a less healthy food had begun to change my habits. If I did have time to run, I noticed my endurance level had decreased. When I went to the cafeteria, my cravings weren t for good foods like they had been only a few weeks before. Moments like that made me realize how important keeping good habits is for all aspects of your health.</p> <p>For me, this is a frustrating topic because I work so hard to form a habit and it will be something so simple like the end of a semester to throw me off. I m sure those of you reading understand what I mean. It s like losing weight: it may take you three months to lose ten pounds, but in two weeks you ve somehow gained it all back. Have you been there?</p> <p>This summer, getting in better shape and eating healthier may have been the least of some of your thoughts and definitely mine too! I may only be 20, but I ve had a lot of time and struggles with forming good habits. I ve tried the quick fixes -- the 3-day challenges, and others similar to that. What I have found to be the most beneficial and rewarding are what I like to call lifestyle habits. Making simple and realistic changes to my eating, adding a few minutes to a workout every week. For me, sweets are a weakness. Instead of completely cutting them out, I limit my intake of them. Rather than using creamy salad dressings, I use balsamic vinegar, or even a bit of salsa at times. It s doing the little things that can add up to help us.</p> <p>Life is never consistent. Things will be thrown in our way at the most inconvenient times. Something that I have learned is despite what routine I have accomplished, or new healthy food I have made myself like, the most important healthy habit is to do the best with whatever situation I am in. Whether you are slammed at work and cannot find or make the time to continue your exercise regimen you ve been trying to do everyday, or your friends choose a restaurant that has fried at the beginning of every item, it s okay! Do what you can to get some activity in for the days you have no time: take the stairs, take a five-minute break and take a walk around the office or do jumping jacks. For your meal, chose the healthiest option they have on their menu, pick water instead of soda or a sugary drink. If you have a positive outlook and don t stress, the results will be much better.</p> <p>As a Christian, I personally turn to the Bible for inspiration. 1 Thessalonians 5:16-18 is something that has allowed me to deal with curve balls in a more beneficial way. It says Rejoice always, pray without ceasing, give thanks in all circumstances, for this is the will of God in Christ Jesus for you. When I ve resorted to rejoicing, praying, and giving thanks for each situation that comes (no matter how untimely), my good habits seem to stick because I am more focused on what I can be made of it instead of the limitations I may have. Whatever your beliefs, positive thinking is key to a healthy lifestyle.</p> <p>Write out your goals, be around people who will encourage you in those goals, and don t get sidetracked when little bumps in the road occur. Use them to strengthen you and the habits you have made. Those bumps could end up being an exciting challenge to you and you may grow more than you ever thought! </p> <div><em><img title="Emily Tual, Dietetic Intern" src="../files/uploads/EmilyTual.png" alt="Emily Tual, Dietetic Intern" width="199" height="301" />Emily Tual is a summer intern at Lemond Nutrition. Emily is going to be a junior dietetics and nutrition Major at <a href="http://www.obu.edu/" target="_blank">Ouachita Baptist University</a>. She became interested in nutrition during middle school and decided to make her passion her profession. She loves spending time with family and friends, exercising, traveling and doing anything outdoors.</em></div> balancing-summer-fun-and-productivity-with-your-kids http://lemondnutrition.com/blog/balancing-summer-fun-and-productivity-with-your-kids.html http://lemondnutrition.com/blog/balancing-summer-fun-and-productivity-with-your-kids.html <p>Parents, it may be time for a little pow-pow. We re a month into summer and I wonder if you re dealing with the same things we are in our home. </p> <p>Here's the scenario: You gave your kids a break from the rigid schedule of the school year by allowing them to stay up a bit later and then casually wake up with a loose day. You also found yourself excited about the lack of go-go-go every moment. It was such a nice break. Ahhh </p> <p>Now that break is turning to chaos. You get to the end of the day at home with your kids and you don t feel like you have gotten much of anything accomplished. The kids have been watching too much television or have played too many video games, and you find yourself being interrupted multiple times during the day to break up sibling arguments. You end the day feeling more frustrated than relaxed. Is that you? Anything similar?</p> <p>That was how I was feeling lately. I see patients at my office 3 days per week while the other 2 days I am working from home doing media interviews, blog writing and paperwork along with managing all the household duties. During the summer, those 2 days are a bit more challenging for me because I have a lot of work to do, <em>and</em> I also have the kids home with me. The whole point of having them home and not in childcare those days are so we can all spend some extra time together. But I also need to get my work done! I have been falling behind on everything.</p> <p>I recently went to a leadership conference in Houston and had the opportunity to listen to a Franklin Covey speaker teach us <a href="http://www.the5choices.com/" target="_blank">The 5 Choices to Extraordinary Productivity</a> (highly recommend!). This came as <em>just</em> the right time because I was not feeling productive at all with the kids and me 2 days per week! It was leaving me feeling very burnt out. She says that more than ever, adults are going to their doctors because they think they have Attention Deficit Disorder (ADD) when in fact they do not - it is burn out. Interestingly, one of her quotes in this session was this: How can you light someone else s match when yours is being burnt out? Other great quotes from her were Productivity is not busyness and The enemy of the great is the good. Wow. </p> <p>What I was reminded of was that I must make time to do the things that I value <em>most</em> or else nothing else matters. You see, I found myself so wrapped up in my work that I was not spending time with my children who mean the world to me. I also got out of doing my prayer/devotional time, which really centered me for each day ahead of me. Owning a business comes with it so much pressure that I was putting off the most important people to get the busy work done. This Franklin Covey session reminded me to be purposeful about my time. As I sat in that session there in Houston, I scribbled a schedule for me and my kids on Tuesdays and Thursdays. At that moment, I made a conscious choice to spend purposeful time with God, my husband and my kids at the <em>first</em> part of the day have some fun with the kids, our dogs and get outside to enjoy our beautiful neighborhood, walking trails and swimming pools. I built in times that they can get on their technology, and during that time, I have the opportunity to write, do paperwork and schedule media interviews (And, yes! I am writing this during one of those times). There is also some slotted time to run errands and do some home organization. I snapped a photo of the actual schedule I have posted for us all follow. It's not fancy, but it does trick:</p> <p><img title="Summer Schedule" src="../files/uploads/SummerSched.jpg" alt="Summer Schedule" width="2161" height="1632" /></p> <p>We have been doing this for a couple weeks now, and I cannot tell you how much better we all feel! My kids are surprisingly delighted with the schedule as well. Children actually like structure, and they know what to expect next. We have had so much fun together! And when it is time for me to hunker down and get business done, they are off playing games with each other nicely. They got all the extra energy out and they are now calmly enjoying their time together. </p> <p>Do you find your summer a bit chaotic? I encourage you to be a bit more purposeful with your time. An actual schedule of mine may be too rigid for you and that s fine. But do set some expectations for your children and enforce them. Excessive screen time has many poor side effects including decreasing attention span and promoting overweight. Summer is supposed to be a time of making family memories. You can do that and also be productive if you plan it right.</p> <p>Enjoy the rest of your summer!</p> <p><img title="Me and my kiddos" src="../files/uploads/Ang-kids.jpg" alt="Me and my kiddos" width="640" height="550" /></p> eat-a-rainbow-and-heres-why http://lemondnutrition.com/blog/eat-a-rainbow-and-heres-why.html http://lemondnutrition.com/blog/eat-a-rainbow-and-heres-why.html <p><em>By Kate Arvesen Baylor nutrition student</em></p> <p>Recently, I conquered my own <a href="../blog/14-day-diet-revamp-challenge.html" target="_blank">14-day diet revamp challenge</a> where I took excessive added sugars out of my diet. I even encouraged others to join me, and I posted each day tips on how to be successful on the <a href="http://www.facebook.com/lemondnutrition" target="_blank">Lemond Nutrition Facebook page</a>. I really did not have a big sugar craving until the last night. Can you believe it? My last craving was the last 24 hours of the challenge! I desperately wanted our family chocolate chip cookie. In the final hours, I had to push for what I wanted, and that was the goal of lowering my daily amount of sugar. The reduced amount of sugar left more room for nutrient-rich carbohydrates to enjoy. Our local outdoor fitness group and wellness partner, <a href="http://www.campgladiator.com" target="_blank">Camp Gladiator</a>, has recently issued a veggie challenge to their campers. Eat at least 5 servings of vegetables each day and vary your colors to at least 3 different ones per day. Instead of always limiting ourselves, why not increase the intake of foods that will benefit us? And hey, we can manage our weight while we do it.</p> <p><img title="fruits and veggies" src="../files/uploads/FrutsVegs.jpg" alt="fruits and veggies" width="3920" height="1941" /></p> <p>Have you ever wondered <em>why</em> you should eat different colors of produce? Maybe you ve seen hashtags on social media like <strong>#eatcolor</strong> or <strong>#eatarainbow</strong>. It s not only because it looks pretty on your plate - although it does. </p> <p>The reason why registered dietitian nutritionists (RDNs) support eating colors on the plate is to maximize the amounts of vitamins, minerals and phytochemicals that the body can consume. <strong>What are phytochemicals, you ask?</strong> They are naturally occuring compounds found in plant-based foods that have both preventative and treatment applications for a variety of diseases such as diabetes, heart disease and cancer. Every color contains specific phytochemicals so the more variety, the better your health. If we eat more fruits and vegetables , we can spend less on replacements or supplements by eating the real source. Then, we can cook them at home in different ways including steaming or grilling. When looking for vegetables to cook or eat, look out for the five main groups of color, which are red, white, green, yellow/orange, and blue/purple.</p> <p><img title="red fruits and vegetables" src="../files/uploads/red-veg.jpg" alt="" width="108" height="73" />Red, the color of passion and love, has specific phytochemicals that promote a healthy heart and memory. I'd like to think that is why red is a romantic color. The phytochemicals in red are <strong>lycopene</strong> and <strong>anthocyanin</strong>. Some common red fruits and vegetables are cherries, tomatoes, grapes, radishes or strawberries. Less common are beets, radishes, radicchio and rhubarb! I know that rhubarbs make for a great pie!</p> <p><img src="../files/uploads/white-veg.jpg" alt="" width="107" height="72" />White can often scare us like a ghost thinking that it is a simple carb. Fear not! White fruits and vegetables are known to help heart health, maintain cholesterol levels, and lower risks of some cancers. Onions, a common white vegetable, have a phytochemical known as <strong>allicin</strong>. There have been some studies that have shown allicin s antioxidant and anti-inflammatory effects in the body. Other white fruits are banana, peaches, and nectarines. Other white vegetables are mushrooms, cauliflower, and garlic.</p> <p><img src="../files/uploads/green-veg.jpg" alt="" width="107" height="72" />Green is one of the most common vegetable colors. When you think of drinking a veggie juice or salad, green is probably one of the first colors that will come to mind. I think it is the abundance of green in nature that makes us think of green as a color highly represented among fruits and vegetables. The pigment green includes the sources of <strong>lutein</strong> and <strong>indoles</strong>, which are phytochemicals that can lower cancer, build strong bones/teeth, and aid in vision. In addition, green vegetables contain folic acid, vitamin D, E, and K. Common green fruits are avocados, apples, grapes, limes, pears, and kiwi. Common green vegetables are artichokes, arugula, broccoli, Brussels sprouts, celery, cucumbers, leeks, lettuce, and zucchini.</p> <p><img src="../files/uploads/yellow-orange-veg.jpg" alt="" width="106" height="72" />Yellow/orange is well known for producing vitamin C, but it is also known for other antioxidants such as <strong>carotenoids</strong> and <strong>bioflavonoids</strong>. These antioxidants promote a healthy immune system, better vision, and a healthy heart. Vitamin C helps in wound healing and infection resistance. The common yellow/orange fruits include nectarines, cantaloupe, and oranges. Less common fruits are papayas, persimmons, and mangoes. The common yellow/orange vegetables are carrots, pumpkin, and corn; where as the less common are yellow beets or rutabagas.</p> <p><img src="../files/uploads/blue-purple-veg.jpg" alt="" width="107" height="72" />Blue/purple can seem like an intimidating color to add on the plate. Contrary to popular belief, there are many blue/purple fruits and vegetables. Their phytochemicals, <strong>anthocyanins</strong> and <strong>phenolics</strong>, are known to promote urinary tract health, memory function, and healthy aging. In addition, they have been known to lower the risk of cancer. Blue/purple fruit include plums, raisins, purple figs, blackberries and blueberries. Blue/purple vegetables include eggplant, purple asparagus, purple cabbage, purple carrots, and potatoes.</p> <p>Eating the color wheel gives our body all the phytochemicals that will support a good overall health. It will also make your plate look appeasing. Try to find ways to incorporate different colors in each meal. For breakfast, you could make scrambled eggs with red peppers and white mushrooms. For lunch, you could make a salad with spinach, purple asparagus, and shredded carrots. For dinner, you could try spaghetti squash with tomatoes. For a snack, you can have a pitayas or dates!</p> <p>Adding veggies can be simple and delicious task to a meal. Whether organic or not, vegetables will always exemplify the superfood notion because of the great amount of phytochemical and anti-inflammatory benefits. Instead of minimizing intake, lets start a new challenge of adding beneficial foods to maximize a positive result! </p> <p>More great resources on fruits and vegetables:</p> <p><a href="http://www.eatright.org/Public/landing.aspx?TaxID=6442451979" target="_blank">Academy of Nutrition and Dietetics Food Nutrition Topics<br /></a><a href="file:///C:/Users/Angela/Downloads/20_Ways_to_Enjoy_More_Fruits_and_Vegetables%20(1).pdf" target="_blank">The Academy's 20 Ways to Add More Fruits and Vegetables</a> (pdf)<br /><a href="http://www.choosemyplate.gov" target="_blank">USDA's MyPlate</a><br /><a href="http://www.fruitsandveggiesmorematters.org/fruit-and-veggie-color-list" target="_blank">Fruits and Veggies More Matters Color List Recipe by Produce Type<br /></a><a href="http://www.nutrition.gov/shopping-cooking-meal-planning" target="_blank">Cooking, Shopping and Meal Planning Information, USDA</a><br /><a href="../blog/may-i-please-have-more-fruits-and-veggies.html" target="_blank">Lemond Nutrition Blog: May I Have More Fruits and Veggies? By Maria-Paula Carrillo, MSN, RDN, LD</a><br /><a href="../blog/take-the-color-challenge----dietitians-too.html" target="_blank">Lemond Nutrition Blog: Take the Color Challenge -- Dietitians, Too! By Angela Lemond, RDN, CSP, LD</a></p> <p>Need more individual assistance with your nutrition needs? <a href="../contact_us.html" target="_blank">Contact us today</a>, and we will put together a customized plan especially for your lifestyle and needs. We take insurance!</p> <p> </p> <p><em></em><em><img title="Kate Arvesen" src="../files/uploads/KArvesen.jpg" alt="Kate Arvesen" width="230" height="269" />Kate Arvesen is a 2nd year nutrition intern at Lemond Nutrition. She is beginning her senior year at Baylor University and plans on applying to a dietetic internship. Other than her interest in nutrition, Kate loves traveling and spending time with family and friends. </em><br /> </p> 14-day-diet-revamp-challenge http://lemondnutrition.com/blog/14-day-diet-revamp-challenge.html http://lemondnutrition.com/blog/14-day-diet-revamp-challenge.html <p><em>By Kate Arvesen, Baylor nutrition student</em></p> <p><img src="../files/uploads/woman-veggies.jpg" alt="" width="800" height="533" /></p> <p>Growing up, I always played on team sports including tennis, volleyball, and cross-country. Exercise and balanced meals were part of my life. After high school, I went to Baylor University to study nutrition sciences. Freshman year, I not only found myself constantly snacking, drinking sugary coffee beverages, and eating dining hall food but I also had decreased the intensity and length of my workouts. I joined a sorority where baked goods and after school drive-thru became a norm. The freshman 15 is real, people! Although I didn t gain nearly 15 pounds, I started noticing a difference in my body without constant team practices or the usual healthy home cooked meals. What positive changes can I make before classes start in August? I am in the summer before my final lap at Baylor. I recently completed a half-marathon which allowed me to regain my strength, but I am noticing another element to positively change my lifestyle and that is to get a hold of SUGAR! There has been a lot of discussion about added sugars recently. Katie Couric would like you to believe that sugar is THE reason for the obesity epidemic (read <a href="http://www.eatright.org/Media/content.aspx?id=6442480962 terms=angela%20lemond#.U5pRLPmwJcQ" target="_blank">Angela's review of the movie here</a>). But most of us know there are so many more contributors to our weighty issue. But yes! Sugar definitely adds calories to foods, and many of the sugary foods are very low in nutritional value.</p> <p>I discussed my sugar overload issue to my preceptors here at Lemond Nutrition - <a href="../our-team/" target="_blank">Angela and Maria-Paula</a> and they encouraged me to not only write about it, but also challenge others to join me on what I am calling the <strong>14-Day Diet Revamp Challenge.</strong>* My purpose for this challenge is for us all to discover how our body feels maximized with highly nutritional foods and minimal empty calories. The challenge will hopefully teach us to make sugar what it should be - a sometimes food rather than an always food. Alongside registered dietitian nutritionists, I will (and I hope you will, too!) continue eating balanced meals, daily exercise, and getting full nights of rest. Yes, I thoroughly believe the necessity to enjoy desserts at birthdays, weddings, and other celebrations! This sugar challenge is a reminder going forward to eat your cake and enjoy it too <em>but,</em> <em>on occasion</em>.</p> <p>Sugary foods are generally empty calorie foods and do not provide any beneficial nutrients to our body. Sugars are often added to processed foods or drinks to create a sweeter taste. <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars_UCM_305858_Article.jsp" target="_blank">The American Heart Association</a> suggests limiting the amount of added sugar to half of your discretionary calories. On their website, it states that women, should have no more than 100 calories of added sugar per day (around 6 teaspoons). For men, it s recommended to limit to 150 calories per day (around 9 teaspoons). The <a href="http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html" target="_blank">Dietary Guidelines for Americans</a> lumps added sugar into the "empty calories" category, and they have a <a href="http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html" target="_blank">chart</a> for how much you should limit empty calories based on a person's calorie needs. </p> <p>Knowing more facts, we can take this information to better understand food labels. Carbohydrates (including added sugar) have 4 calories per gram. If there are 10 grams of sugar in 110 calories serving of cereal, then 40 calories are deriving from sugar. Nearly <strong>half</strong> of the calories in the cereal are from sugar! This excess of added sugar in our diet might lead to increase body fat if not needed by the body.</p> <p>Integrating healthy whole food choices to meals and snacks will aid in reducing the amount of added sugars in a diet. Healthier whole foods are fruits, vegetables, low-fat dairy, whole grains, and lean proteins. The benefits of adding these whole foods and limiting added sugars will help decrease the chances of heart disease, obesity, and cancer. In addition, weekly exercise, a cofactor of weight management and sugar intake reduction, helps decrease depression and anxiety. Increasing cardio and strength training will play a role in increasing muscle and lowering total fat. Healthy living doesn t come with only limiting added sugars, but incorporating an optimistic approach to improve overall wellness with a balanced diet, regular exercise and sufficient sleep. </p> <p>Do you feel like reducing your added sugar intake is a challenge for you? Do you want to make wellness changes this summer before the fall?</p> <p>Will you join me as I take the 14-Day Diet Revamp Challenge? If so, take this weekend to clear out your pantries and refrigerators. <strong>We will start this challenge together on Monday, June 16<sup>th</sup> and we will take it through the last day of the month on the 30<sup>th</sup> of June.</strong></p> <p>Head to the grocery store and replace those sugary foods with plenty of whole foods. The ChooseMyPlate.gov website has a wonderful grocery shopping list template, nutrient-rich food recommendations and even 2-week menus.</p> <p><strong>14-Day Diet Revamp Challenge Guidelines</strong></p> <p>Foods to Limit</p> <ul> <li>one serving of fruit (up to 3 times per day; not eaten together)</li> <li>No candy</li> <li>No soda</li> <li>No desert baked goods</li> <li>No high sugar packaged items (above 7 g per serving; low-fat dairy <span>without</span> added sugar is ok)</li> <li>No alcoholic drinks</li> </ul> <p>Once again, the idea is that we will limit low nutritional foods and replace them with whole foods chocked full of power that will nourish our bodies at the cellular level.</p> <p>I hope you join me on this challenge. Join me in the conversation on <a href="https://www.facebook.com/lemondnutrition" target="_blank">Lemond Nutrition s Facebook page</a> where I plan to post updates on my efforts. After the challenge time is over, I will have a follow-up post on going forward -- the moderate approach for long-term, healthy living.</p> <p>The reality is that we are what we eat. Let s kick this summer off with a nutrition prescription that will carry us to a healthier tomorrow.</p> <p><em>*Possible contraindications:</em></p> <ol> <li> <p><em>If you have a medical condition that inhibits your ability to regulate blood sugars properly (such as diabetes or hypoglycemia), contact your doctor or registered dietitian nutritionist (RDN) before starting this challenge. In the event of a low blood sugar, you will need a simple sugar food or medicine to normalize glucose levels.</em></p> </li> <li> <p><em>If you are an athlete or someone who regularly participates in high intensity exercise or sports, consult a registered dietitian nutritionist (RDN) before you consider this challenge. </em></p> </li> <li> <p><em>If you are already underweight, contact your doctor or RDN before starting this challenge. </em></p> </li> <li> <p><em>If you have any other medical reason not listed that might be contraindicated to this challenge, contact your doctor or registered dietitian nutritionist before starting this challenge. </em></p> </li> </ol> <div><em><img title="Kate Arvesen" src="../files/uploads/KArvesen.jpg" alt="Kate Arvesen" width="220" height="258" /></em></div> <div><em>Kate Arvesen is a 2nd year nutrition intern at Lemond Nutrition. She is beginning her senior year at Baylor University and plans on applying to a dietetic internship. Other than her interest in nutrition, Kate loves traveling and spending time with family and friends. </em></div> <div><em><br /></em></div> miracle-diet-for-your-tummy-troubles-try-this-3-day-trial http://lemondnutrition.com/blog/miracle-diet-for-your-tummy-troubles-try-this-3-day-trial.html http://lemondnutrition.com/blog/miracle-diet-for-your-tummy-troubles-try-this-3-day-trial.html <p><img title="Tummy Troubles" src="../files/uploads/tummy-hurts.jpg" alt="Tummy Troubles" width="420" height="629" />We get a lot of children and adults coming into <a href="../">Lemond Nutrition</a> with chronic bloating and stomach pain. They have gone to a gastroenterologist and all tests come back normal. No evidence of celiac disease, inflammation or infection. There is also no evidence at all of anatomical abnormalities. Is it something they are eating or not eating - that could be causing these symptoms? Many patients come to us feeling desperate for relief and a desire for validation despite the normal test results. If this is you or one of your family members you are not alone.</p> <p><strong>Irritable Bowel Syndrome</strong><br /> Irritable Bowel Syndrome (IBS) is one of those seemingly vague diagnoses that a person gets when all tests come back normal yet symptoms persist. IBS can be complicated with bouts of constipation, diarrhea or even a cycle back and forth between one or the other. IBS seems to be exacerbated by stress, so regardless of what you eat, the exposure to life s pressures certainly affect the GI tract in those with IBS. Historically, dietitians treated IBS with a high fiber diet, maximize fluids and general reduction of foods that are known to cause excessive gas. Some people find a reduction in symptoms with this nutrition prescription, while others continue to have problems.</p> <p><strong>Non-Celiac Gluten Sensitivity?</strong><br /> Some people have seen a significant reduction of their symptoms when they eliminate gluten from their diet, and they find that there is a condition many healthcare professionals call non-celiac gluten sensitivity (NCGS). While taking gluten out of your diet relieves some symptoms, you may find that not all recurring gas and bloating has subsided. Now what?</p> <p>It may not be the protein (gluten) in the food, it just may be the carbohydrate. In other words, foods high in gluten are also high in these types of carbohydrates that promote fermentation and gas production. So yes, eliminating foods that contain gluten help because of the reduction in those specific carbohydrates but that does not eliminate all the offending foods.</p> <p><strong>FODMAPs = Fermentable Oligo-Di-Monosaccharides Polyols</strong><br /> Fermentable Oligo-Di-Monosaccharides Polyols say that three times fast! OK, well then just say FODMAPs. These types of carbohydrates draw fluid into the intestinal tract and cause fermentation when eaten in excess. Those foods are foods that are high in:</p> <ul> <li>Fructose: certain fruits and honey</li> <li>Lactose: milk sugar found in milk and dairy products</li> <li>Fructans: wheat, onion, garlic, inulin</li> <li>Galactans: legumes (including soy), beans, lentils</li> <li>Polyols: sugar alcohols such as mannitol, sorbitol, xylitol; certain fruits such as avocado, peaches, cherries, plums.</li> </ul> <p><strong>Try a Low-FODMAP Diet</strong><br /> If you have tried other nutrition treatments and have had no success for your stomach pain, gas and/or bloating you might want to try a low-FODMAP diet. The diet originated out of <a href="http://www.med.monash.edu/cecs/gastro/fodmap/">MONASH University in Australia</a>, and their <a href="http://www.med.monash.edu/cecs/gastro/fodmap/">website</a> is chocked full of information about following a low-FODMAP diet. The idea is to try it fully for 2-6 weeks and then add back foods one at a time. The diet was not designed to eliminate everything high in FODMAPs. It was specifically designed to determine what specific high FODMAP foods your body specifically reacts to and keep those minimized or eliminated from your diet. Many times with FODMAPs, the danger is in the dose. Your body may tolerate a certain amount of something that has high FODMAPs if you were to eat it in a single serving, but any more may cause problems. Here is a 3-day low-FODMAP plan for you to sample. Customize serving sizes for your specific energy requirements:</p> <p><strong>Day 1</strong></p> <p><strong>Breakfast</strong></p> <ul> <li>1 cup (C) lactose-free milk</li> <li>100% wheat-free bread</li> <li>2 tablespoons (Tbsp) all-natural peanut butter</li> <li>One medium banana</li> </ul> <p><strong>Lunch</strong></p> <ul> <li>Brown rice</li> <li>Chicken (cooked)</li> <li>Cooked carrots, zucchini</li> <li>Sunflower seeds</li> <li>Honeydew melon</li> </ul> <p><strong>Dinner</strong></p> <ul> <li>Salmon (cooked)</li> <li>Spinach, tomato, and cucumber with oil and vinegar dressing</li> <li>Cooked quinoa</li> </ul> <p><strong>Snack</strong></p> <ul> <li>Wheat-free crackers and cheddar cheese</li> <li>Peanuts</li> </ul> <p><strong>Day 2</strong></p> <p><strong>Breakfast</strong></p> <ul> <li>1 C lactose-free milk</li> <li>Wheat-free cereal (cannot contain honey, apple juice, pear juice, agave, or high-fructose corn syrup)</li> <li>Strawberries</li> </ul> <p><strong>Lunch</strong></p> <ul> <li>Lactose-free yogurt</li> <li>Cantaloupe and honeydew</li> <li>Wheat-free rice cakes</li> <li>Almonds</li> </ul> <p><strong>Dinner</strong></p> <ul> <li>Pork loin or center-cut pork chop (cooked)</li> <li>Lettuce, cucumber, and tomato salad with oil and vinegar dressing</li> </ul> <p><strong>Snack</strong></p> <ul> <li>Strawberry sorbet</li> <li>Hard-boiled eggs</li> </ul> <p> </p> <p><strong>Day 3</strong></p> <p><strong>Breakfast</strong></p> <ul> <li>Wheat-free oats</li> <li>1 C lactose-free milk</li> <li>Pineapple spears</li> </ul> <p><strong>Lunch</strong></p> <ul> <li>Sandwich made with wheat-free bread (cannot contain honey, apple juice, pear juice, agave, or high-fructose corn syrup), sliced turkey, Swiss cheese</li> <li>Mandarin oranges</li> <li>Wheat-free animal crackers</li> </ul> <p><strong>Dinner</strong></p> <ul> <li>Corn taco shells or tortillas</li> <li>Fresh ground beef (cooked), seasoned with chili powder, crushed red pepper flakes, ground cumin, and/or black pepper</li> <li>Lettuce</li> <li>Tomato</li> <li>Grapes</li> </ul> <p><strong>Snack</strong></p> <ul> <li>Strawberries dipped in semisweet chocolate</li> <li>Wheat-free pretzels</li> </ul> <p>You can also sample my <a href="http://www.foodandnutrition.org/Stone-Soup/April-2014/FODMAP-friendly-Banana-Flax-Smoothie/" target="_blank">FODMAP-friendly Banana Flax smoothie</a> as published on the <a href="http://www.foodandnutrition.org/Stone-Soup/April-2014/FODMAP-friendly-Banana-Flax-Smoothie/" target="_blank">Stone Soup blog</a>:</p> <h2><strong>Banana Flax Smoothie</strong></h2> <p><em>Ingredients:</em><br /><strong><img title="Banana Flax Smoothie" src="../files/uploads/BananaFlaxSmoothie.jpg" alt="Banana Flax Smoothie" width="320" height="241" /></strong> cup lactose-free skim milk<br /> cup plain Greek yogurt<br /> 1 T ground flax seeds<br /> 1 very ripe medium banana<br /> fresh squeezed orange juice<br /> 4 ice cubes</p> <p><em>Directions:</em><br /> Combine all ingredients in a blender set to the smoothie setting. Mix well.<br /> <em><br /> Nutritional Information: calories 295, fat 2.9g, saturated Fat 0.4g, cholesterol 7mg, sodium 119 mg, carbohydrates 53.5g, sugar 34.4g, fiber 6.1g, protein 19.8g.</em></p> <p>Before eliminating foods from your or your child s diet for any length of time, we do recommend that you seek advice from a registered dietitian nutritionist (RDN) so they can make sure the diet is nutritionally appropriate. At <a href="../" target="_blank">Lemond Nutrition</a>, we are happy to help you with a low-FODMAP diet. If you live outside of the Dallas area, you can do a search for someone in your area by going to the <a href="http://www.eatright.org/programs/rdnfinder/" target="_blank">Academy of Nutrition and Dietetics website</a>.</p> <p>A low-FODMAP diet may not be the miracle, but it may certainly reduce excessive symptoms. Be sure to do other things that help digestion, too! That includes better stress management, optimal exercise and adequate sleep.</p> <p> </p> lemond-nutrition-encourages-kids-to-become-myplate-champions http://lemondnutrition.com/blog/lemond-nutrition-encourages-kids-to-become-myplate-champions.html http://lemondnutrition.com/blog/lemond-nutrition-encourages-kids-to-become-myplate-champions.html <p><span><span><img src="../files/uploads/myplate.png" alt="" width="165" height="150" />At Lemond Nutrition we LOVE MyPlate! Why? It is a colorful and user-friendly realistic approach to eating well. For me, MyPlate makes sense. I use MyPlate day to day. I use it as a guide to teach clients young and young at heart - how to balance their plates. I also use it at home, when planning my family meals, packing my girls lunches and the adult lunches too! </span></span></p> <p><span><span>From my experience of using MyPlate with kids I have noticed that it empowers them. Once children understand that our bodies need a variety of nutrients and that these foods provide them energy, strength and help them grow; they are more willing to choose them as part of a meal. MyPlate allows them to make healthy choices when ordering school lunch, eating at a restaurant or picking a meal anywhere! </span></span></p> <p><span>By pledging to be a MyPlate Champion, children ( and adults as well. We are in this together!) promise to eat healthy and be active every day. To do so, let s learn about the MyPlate Champion list:</span></p> <p><span><span><strong>Eat more fruits and veggies</strong> be adventurous and try some of those fruits and vegetables you haven t in a while. You should make half of you plate be full of the vitamin and mineral rich foods. After your meal you will feel like a superhero!</span></span></p> <p><span><span><strong>Try whole grains</strong> make your sandwiches using whole wheat bread; use whole wheat pasta on spaghetti night or choose oatmeal for breakfast. Whole grains give you lots of energy and help your digestive system work well.</span></span></p> <p><span><span><strong>Re-think your drink</strong> sugary drinks like soda, juice and punch should be replaced with bone building fat-free or low-fat milk instead. This is an easy way to make sure you stay healthy and strong!</span></span></p> <p><span><span><strong>Focus on lean protein</strong> chicken, beans, fish, nuts and nut butters, eggs, lean meats are all examples of lean proteins! Proteins help our bodies grow stronger. Make sure you include these power foods at snack time too!</span></span></p> <p><span><span><strong>Slow down on sweets </strong> cookies, ice cream, candy, (you can finish the list, right?) are foods for every once in a while. These foods should not be part of our every day to day as they do not provide us with the nutrients our bodies need. Save the treat for special occasions!</span></span></p> <p><span><span><strong>Be active your way</strong> the goal is to move for 1 hour per day. Do you like to dance, play sports or ride your bike? Whatever you choose counts! Get moving and have fun.</span></span></p> <p><span><span>Do you think you have what it takes? We think so! Take the pledge at <span><a href="http://www.choosemyplate.gov/kids/Champion.html">http://www.choosemyplate.gov/kids/Champion.html</a></span> and grow healthy and strong with great food choices using MyPlate. </span></span></p> <p> </p> <p><span> </span></p> <p> </p> explore-new-foods-flavors http://lemondnutrition.com/blog/explore-new-foods-flavors.html http://lemondnutrition.com/blog/explore-new-foods-flavors.html <p> <strong> Tip #14: Explore New Foods Flavors</strong></p> <p>In order to be properly nourished, you should eat variety of different foods. If you eat the same healthy foods day in and day out, it may not be giving you what you need. In fact, the very theme of this month's National Nutrition Month, "Enjoy the Taste of Eating Right," was developed in appreciation of the flavors that various foods have to offer. The <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a> offers some solutions in this great video:</p> <p><iframe src="http://www.youtube.com/embed/AHDW1tLILP0" frameborder="0" width="560" height="315"></iframe></p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. </em><em>To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p><em>Although National Nutrition Month 2014 is over, our we hope that you are enjoying the taste of eating right throughout the year - by enjoying a variety of lean proteins, grains, fruits, vegetables, nuts, beans/legumes and low-fat dairy foods.</em></p> eat-breakfast-like-a-king http://lemondnutrition.com/blog/eat-breakfast-like-a-king.html http://lemondnutrition.com/blog/eat-breakfast-like-a-king.html <p><strong> Tip #1: Eat Breakfast</strong></p> <p>From the time we are young, we are told that breakfast is the most important meal of the day. This continues to be true! The benefits of eating a balanced breakfast high in fiber, calcium and lean proteins are never ending. At the same time, skipping breakfast has its downfalls too. With a little planning, creativity and knowledge, you can make sure that breakfast is a daily part of your life!</p> <p><em>Cons of breakfast skippers:</em></p> <ul> <li>More likely to be obese than those who eat it</li> <li>Worse cholesterol and insulin sensitivity</li> <li>Consume more fat, calories and fewer nutrients in a day</li> <li>Decreased metabolism due to extensive fasting</li> </ul> <p><em>Pros of breakfast eaters:</em></p> <ul> <li>Less likely to be hungry later in the day</li> <li>Better blood sugar levels</li> <li>Improved concentration at work or school</li> <li>Increased endurance and performance during physical activity</li> </ul> <p><em>No time? </em></p> <p><strong>Plan ahead:</strong> The night before, start thinking about what you will have in the morning. If you can do anything ahead of time, it will save you some valuable minutes when you are rushing. If you prefer, wake up 15 minutes earlier in the morning to MAKE time for this important meal.</p> <p><em>Breakfast foods do not sound appetizing? </em></p> <p><strong>Do not limit yourself:</strong> Many people are not fans of the typical breakfast foods. That is not a problem. The idea is to get your metabolism going, give you energy and balance your daily intake -so choose to your preference. If leftovers of chicken, vegetables and brown rice is what seems appetizing, go for it! Whole grains, fruits and vegetables as well as low fat dairy and lean proteins are all great sources of nutrients.</p> <p><em>Not sure what to eat?</em></p> <p><strong>Combine food groups:</strong> Including foods from at least 3 food groups provides the best balance to tackle your day. One of those foods should be from the lean protein or low-fat dairy group which provide good sources of calcium and protein. Think eggs, vegetables in a corn or whole wheat tortilla or whole grain cereal with skim milk and fresh fruit. </p> <p>More breakfast ideas:</p> <ul> <li>Breakfast sandwich on whole wheat toast with low-fat cheese and Canadian bacon</li> <li>Low-fat Greek yogurt smoothie with peanut butter and banana</li> <li>Oatmeal cooked with milk and topped with fruit and nuts</li> <li>Low-fat cottage cheese, whole grain crackers and raw vegetables</li> <li>Bean and low-fat cheese burrito on a corn tortilla</li> <li>Mix of dried fruit, low-fat cheese squares and nuts</li> </ul> <p><em>March is National Nutrition Month! We have committed to do </em><a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html" target="_blank"><em>14 blog posts</em></a><em> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on </em><a href="../categories/national-nutrition-month" target="_blank"><em> National Nutrition Month under blog category</em></a><em>.</em> </p> may-i-please-have-more-fruits-and-veggies http://lemondnutrition.com/blog/may-i-please-have-more-fruits-and-veggies.html http://lemondnutrition.com/blog/may-i-please-have-more-fruits-and-veggies.html <p><strong> Tip # 11: Fill Half Your Plate with Fruits and Vegetables</strong></p> <p>You probably hear again and again the push for people to eat more fruits and vegetables. Why are fruits and vegetables so important to us? Well, let s see... Fruits and vegetables are not only loaded with a variety of vitamins and minerals but are also a great source of fiber. To add to the benefit list, they are naturally low in calories, fat and sodium. Some of the main nutrients we get from fruits and vegetables include vitamin A, C and E, fiber, folate and potassium. Here are some of the reasons why these are important to our bodies.</p> <p><strong>Vitamin A</strong> is essential in cell reproduction. In addition, it supports our bodies immunity, promotes bone growth and tooth development. Furthermore, Vitamin A aids with vision and it is required for the formation of certain hormones. It also allows us to maintain our skin, hair and mucous membranes healthy. </p> <p><strong>Vitamin C</strong> is not only an excellent antiviral agent but it also has a significant role as an antioxidant. Antioxidants protect body tissues from the damage of oxidation. They work to protect the cells of your body against the effects of free radicals (by-products of our bodies metabolism which can cause cell damage possibly contributing to the development of cardiovascular disease and cancer). </p> <p><strong>Vitamin E </strong>much like vitamin C, is also an important antioxidant. In addition, it is critical in the formation of red blood cells and has an ability to soothe and heal broken skin tissue.</p> <p><strong>Fiber</strong> intake in adequate amounts is most likely known for the ability to prevent or relieve constipation but is also linked to a decreased risk of cardiovascular disease (by reducing blood cholesterol levels), type 2 diabetes and obesity (by making you feel fuller with fewer calories). </p> <p><strong>Folate</strong> helps our bodies form new red blood cells. It also aids in the production of deoxyribonucleic <span>acid</span><span> (</span>DNA) and ribonucleic acid (RNA) which makes it essential for protein metabolism and growth. For women of childbearing age who may become pregnant, an adequate consumption of folate from foods (plus additional synthetic folic acid from fortified foods or supplements) reduces the risk of neural tube defects during fetal development. </p> <p><strong>Potassium</strong>, when consumed in adequate amounts has been found to have effects on blood pressure reduction which also affects the risk of stroke and coronary heart disease in a positive way. In addition, it may also decrease the risk of developing kidney stones and helps to reduce bone loss.</p> <p>The goal is to aim for at least 1 to 2 cups of fruit/day and 2 to 3 cups of vegetables daily. Of course you can measure out your servings and make sure you get what the recommendations are but the truth is that most of the time there is a simpler way to ensure you are getting enough. <strong>Fill half your plate with fruits and vegetables!</strong> When planning, ordering or preparing your meal make sure that you include plenty of fruits and vegetables to balance the intake of nutrients. </p> <p><img src="webkit-fake-url://AFBB8DE0-A8F8-4F2F-BF9C-E534FB07A014/imgres.jpg" alt="imgres.jpg" /></p> <p>Now, you don t have to necessarily have those fruits and vegetables on one side of your plate. The great thing about these foods is that they can fit as part of your meal in many ways! Here are some examples:</p> <p>-Add a variety of fruits (pineapple, apples, cranberries) and vegetables (mushrooms, spinach, peppers) to top your pizza.</p> <p>-Get creative with those smoothies. Start with a low-fat Greek yogurt or skim milk base and add your favorite fruits. Do not be afraid to mix flavors and include some vegetables.</p> <p>-Snack on raw veggies dipped in hummus, salsa or guacamole. For fruits dip in yogurt or low-fat cream cheese.</p> <p>-Top your morning cereal, waffles or yogurt with berries, bananas or your favorite melon.</p> <p>-Make ready-to-go bags or containers of fruits and vegetables. When you have foods ready to eat you are more likely to choose them when snack time arrives.</p> <p>-Salads are not only an opportunity to increase your vegetable intake. Fruits add a variety of flavors and textures too. Think oranges, berries, apples and pears. </p> <p>-Having a sandwich or wrap with lunch? Fill it with those veggies in addition to cheese and your favorite lean meat.</p> <p>For more great ideas on how to include fruits and vegetables in your diet check these great recipes from <a href="http://www.fruitsandveggiesmorematters.org/main-recipes%20" target="_blank">Fruits and Veggies More Matters</a>. </p> <p><em>March is National Nutrition Month! We have committed to do </em><a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html" target="_blank"><em>14 blog posts</em></a><em> </em><em>that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on </em><a href="../categories/national-nutrition-month" target="_blank"><em> National Nutrition Month under blog category</em></a><em>. </em></p> <p> </p> <p> </p> <p> </p> 5-easy-ways-to-liven-up-school-work-lunch http://lemondnutrition.com/blog/5-easy-ways-to-liven-up-school-work-lunch.html http://lemondnutrition.com/blog/5-easy-ways-to-liven-up-school-work-lunch.html <p> <strong>Tip #12: Banish Brown Bag Boredom</strong></p> <p><img title="Making Lunch" src="../files/uploads/makinglunch.jpg" alt="Making Lunch" width="800" height="533" /></p> <p> </p> <p>It is a misnomer that a meal taken from home is healthier than eaten out. With all due respect, I can say that because I have taken thousands of diet recalls from people of all ages. What I have learned is that we are creatures of habit. We gravitate toward the same foods and meals to get it done quickly. Variety takes creativity, and let s be honest, variety is generally frowned upon by most kids. They like their favorite foods, and those are the ones they want to see in their lunches each day. However, the sooner you incorporate a variety of foods into your daily diet, the easier it is for your children to accept it. That will become the new normal.</p> <p>But this isn t just about the kids. We need to take a closer look at the quality and variety of our own lunches. I am an encourager of bringing your lunch to work. It saves time, you can maximize nutrition and minimize things such as sodium and saturated fat. We do get ourselves into a rut with the same ole lunches as adults, too. So let s look at ways to renew our lunch time choices.</p> <p><strong>MyPlate Template</strong><br /> Lunches brought from home are often unbalanced. Kids lunches are very heavily fruit and baked chips with no veggies or just one kind repeated over and over (baby carrots!). Adult lunches are often too small and they wonder why they have such sweet cravings at night. A well-balanced lunch is not only having the right foods, but also having enough calories to fuel the rest of your day. That is why the MyPlate meal set-up is such a great visual:</p> <p><a href="http://www.choosemyplate.gov" target="_blank"><img title="USDA's MyPlate" src="../files/uploads/myplate.png" alt="USDA's MyPlate" width="430" height="392" /></a> </p> <p>Not only is it a good visual, but it is based on nutritional science for what your body needs a lean protein, a low-fat dairy, a grain or starchy vegetable, a non-starchy vegetable and a serving of fruit give your body complementary nutrition visa vie the different food groups. These foods don t have to be all separated, though. A good lunch example: a whole grain turkey wrap with field greens, tomatoes, red onions and avocado with a side salad and a yogurt parfait topped with fruit is a complete MyPlate. See how that works? Work on getting what you <em>should</em> have and what you should <em>limit</em> naturally becomes that - limited. Use the MyPlate template as your guide when putting lunches together and you will balance out well.</p> <p><strong>Break Out the Thermos</strong></p> <p>Why don t we see thermoses used as much these days? I think it is great to have a warm meal at lunch, and for some, the only way to have that happen is by the use of a thermos. Most kids do not have the opportunity to heat their lunches up, so a thermos is a handy tool. For food safety, be sure you heat the food or soup to 160 degrees before putting it into the thermos. Use a food thermometer to ensure the correct temperature. Seal the thermos tight to avoid leaks and premature cooling. The food needs to stay above 140 degrees to stay food safe.</p> <p>Thermoses open up so much more variety for you and your kids to eat at lunch. Leftovers, soups, crock pot meals, hot pastas/noodle/casserole dishes all become great options. <br /> <br /> <strong>Eat Seasonally Colorful</strong><br /> Eating seasonally not only promotes variety, it has a tendency to be cheaper! Seasonal produce is cheaper overall. It is really important to vary your produce items to maximize the nutritional profile of your overall intake. We may love broccoli, but broccoli doesn t give you everything you need and the minerals that the broccoli you eat everyday may be lacking. Locate a <a href="http://www.localharvest.org/csa/">Community Supported Agriculture (CSA)</a> for the most economical way to buy local and seasonal. Allow the seasons to help promote a varied color on your family s plate. What s in season now? Find out <a href="http://www.fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-in-season">HERE</a>.</p> <p><strong>Try New Recipes</strong><br /> Spend a Saturday or Sunday browsing Pinterest for fun healthy lunch ideas. I went ahead did the search for you, so all you have to do is click <a href="http://www.pinterest.com/search/pins/?q=healthy%20lunches">HERE</a>. You can also browse some of <a href="http://www.pinterest.com/lemondnutrition/">Lemond Nutrition Pinterest boards</a>. We are always adding practical food, nutrition, kitchen - and overall wellness pins we find and enjoy ourselves. You can also go to our <a href="../resources/">nutrition resources page</a> on our website to see some of the sites we recommend. Many of those sites have recipe ideas. Fold in some new food ideas periodically to change things up!</p> <p><strong>Fun Food Containers</strong> <br /> You would think this would be especially fun for kids, and it is. Visually-pleasing meal set-ups are overall better accepted meals. But that is the same for adults! I did an entire post on this awhile back (<a href="../blog/food-containers-the-new-brown-bag.html">Food Containers: The New Brown Bag</a>), so check out some of the things we highlighted. Head over to the <a href="http://www.containerstore.com/">Container Store</a> one afternoon. They have such a great variety of food containers that make eating lunches from home more fun.</p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> get-the-facts-nutrition-food-label-101-proposed-changes http://lemondnutrition.com/blog/get-the-facts-nutrition-food-label-101-proposed-changes.html http://lemondnutrition.com/blog/get-the-facts-nutrition-food-label-101-proposed-changes.html <p> <strong>Tip #6: Understanding the Nutrition Facts Label</strong></p> <p>The current nutrition facts label on packaged foods has been out for 20 years yet people still get confused on how to fully use all the information. But I have to give it to them the <a href="http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/default.htm" target="_blank">Food and Drug Administration (FDA)</a> has so many ways to learn for yourself how to navigate around a food label. This infographic is pretty helpful:</p> <p><img title="Nutrition Facts Label" src="../files/uploads/NutritionFactsLabel.jpg" alt="Nutrition Facts Label" width="550" height="574" /></p> <p>(If the above copy is too blurry for you to read, click <strong><a href="../files/uploads/NutritionLabel.pdf" target="_blank">here</a></strong> for a clearer version)</p> <p>Still not fully sure? If you are like me, I love watching videos to learn. This video talks about the 5/20 rule on food labels, which makes the daily value percentages mean more to you:</p> <p><br /><iframe src="http://www.youtube.com/embed/1EWIstzFCL4" frameborder="0" width="560" height="315"></iframe></p> <p><strong>Proposed Nutrition Facts Changes</strong></p> <p>The FDA has proposed updates to the current food label. Everything you just learned above is still applicable, but they are also proposing to change the daily value percentages to more accurately reflect current research. Some of the highlights to the changes include:</p> <p>-- Larger print for calories</p> <p>-- Serving sizes to more accurately reflect realistic amounts</p> <p>-- Daily values to be on the left side of the label vs. the right side</p> <p>-- Require information on added sugars. This will help you differentiate sugar naturally occurring in the food vs. added for things like taste and preservation.</p> <p>-- Require percentages of potassium and vitamin D since they have been declared nutrients of concern for Americans. Calcium and fiber are already declared, which are the other 2 in that category.</p> <p>-- Requirements for some products to have both per serving and per container information</p> <p>No need to imagine what it would look like because here is the current (LEFT) and proposed label (RIGHT) side-by-side so you can get an idea of the changes. </p> <p><img title="Current vs. Proposed Nutrition Facts Label" src="../files/uploads/currentvsproposed.jpg" alt="Current vs. Proposed Nutrition Facts Label" width="1138" height="1130" /></p> <p>What do you think of the proposed changes? Like it or loathe it? Make your voice heard before June 2, 2014 by commenting here: <a href="http://www.regulations.gov/#!submitComment;D=FDA-2012-N-1210-0002">http://www.regulations.gov/#!submitComment;D=FDA-2012-N-1210-0002</a></p> <p>After these changes get approved (which is expected), there will be a 2 year grace period for food manufacturers to get their labels updated. </p> <p>Here at Lemond Nutrition, we are thrilled at the new proposed changes. They are going to reflect more current science, the information will be more applicable for today s consumers and it is easier to navigate. The <a href="http://www.eatright.org/Media/content.aspx?id=6442480118#.UzdRhfldWSo" target="_blank">Academy of Nutrition and Dietetics</a> released a <a href="http://www.eatright.org/Media/content.aspx?id=6442480118#.UzdRhfldWSo" target="_blank">press release late last month applauding the proposed changes</a>. </p> <p>To read more on the proposed nutrition facts label, visit the FDA website. Other information that may be of interest regarding this topic:</p> <p><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" target="_blank">Make Your Calories Count: Use the Nutrition Facts Label for Healthy Weight Management</a></p> <p><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm367654.htm" target="_blank">Gluten and Food Labeling: FDA's Regulation of "Gluten-Free" Claims</a></p> <p>Do you use the nutrition facts label? What do you look for? What information do you wish was on there that is not currently? We would love to hear from you!</p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> are-you-ready-to-order http://lemondnutrition.com/blog/are-you-ready-to-order.html http://lemondnutrition.com/blog/are-you-ready-to-order.html <p><strong> Tip #10: Dining out without ditching your goals</strong></p> <p>There seems to be a time when eating out was saved only for special occasions. With our busy lives and repeated social gatherings, having meals at a restaurant is a lot more common these days. For this reason it is important that we change our views on choosing our foods when outside the home. If we splurge every time we eat out, our health and fitness goals will be affected. Choose foods you like but be wise about what condiments you add, how foods are prepared, the size of your portions as well as the beverages you order. Of course there will be special occasions to enjoy a little more of the extras; save them for those times you really need to celebrate! Here are some ideas to guide you when looking at those menus:</p> <ul> <li>Share those higher calorie and food items like fried appetizers and creamy dips.</li> <li>Don t forget your vegetables. Get double portions if you can!</li> <li>Choose lean proteins like fish, chicken breast and round or loin cuts of beef.</li> <li>Ask for your meats to be grilled or baked. </li> <li>Substitute your fried or butter-loaded side dish for some fruit, steamed veggies, baked potato or side salad.</li> <li>Get familiar with healthier cooking methods. Foods that are baked, broiled, steamed or grilled tend to be better choices. </li> <li>Ask how your dishes are prepared and what ingredients they use. Do they add butter, creams or oils (usually listed as rich , au gratin , creamy )? Do they fry or saut them? You have the right to know.</li> <li>Don t be shy! I know that at least once you have asked them to skip the onions or other item you are not a fan off. Feel free to tell your server you would like to skip the mayo, butter, oil, etc.; it will save you a decent number of calories.</li> <li>When ordering a salad, ask for the salad dressing on the side. This will allow you to manage how much you add. Most of the time they over do it! You can do the same with gravies and sauces. </li> <li>Consider skipping some of the extras like the croutons on the salad, the bacon on the sandwiches and the sour cream on a baked potato. Add extra vegetables instead they will enhance the flavor, change the texture and boost you with extra vitamins and minerals. </li> <li>Take your leftovers to go! Don t feel like you have to finish your meal. Most restaurants offer portions that are too big. Splitting an entree is another great option.</li> <li>Stick with non-calorie containing beverages. Soda, juice, punch or sweetened tea (especially when free refills are included) are an easy way to sabotage your wellness efforts!</li> <li>If choosing alcoholic beverages do so in moderation and avoid those calorie-loaded cocktails.</li> <li>Be wise about the pre-meal offerings like chips and salsa, bread and butter or appetizers. If you choose to include those as part of your meal, place a portion on your plate and eat from that.</li> </ul> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> cheers-to-good-health http://lemondnutrition.com/blog/cheers-to-good-health.html http://lemondnutrition.com/blog/cheers-to-good-health.html <p> <strong>Tip #13: Drink More Water</strong></p> <p>We have all heard the usual rule of thumb of drinking 8 glasses of water per day. The truth is that many of us struggle to get that much in a day. Would you be surprised if I told you that in all likelihood you require a lot more? So how much should you aim for? The Institute of Medicine recommends the following amounts:</p> <h3>Children:</h3> <p>1-8 years of age ------------- average of 50 oz/day (1.5 liters/day)</p> <p>9-13 years of age ----------- average of 73 oz/day (2.2 liters/day)</p> <h3>Men:</h3> <p>14-18 years of age ---------- average of 110 oz (3.3 liters/day)</p> <p>19 years of age or more --- average of 125 oz (3.7 liters/day)</p> <h3>Women:</h3> <p>14-18 years of age ---------- average of 77 oz (2.3 liters/day)</p> <p>19 years of age or more --- average of 90 oz (2.7 liters/day)</p> <p>pregnant ----------------------- average of 100 oz (3 liters/day)</p> <p>nursing ------------------------- average of 127 oz (3.8 liters/day)</p> <p>These numbers are just guidelines. Your body will increase its fluid needs in extreme conditions hot or cold, with exercise and if you are sick with a fever or vomiting/diarrhea. </p> <p>It is important to remember that when we mention fluid goals, we are not just talking about water. Fluid from milk, soups, fruit juices and even caffeinated beverages count too. Actually, foods provide us with some fluid as well. At the same time, water is the best hydration for most of us. Unless you are sick or exercising for periods of time longer than an hour plain water will do the work for you!</p> <p>Our bodies loose at least 2.5 quarts (80 oz) of fluid in a day through bodily functions such as perspiration, urination, stooling, skin evaporation, breathing, etc. If your output is more than your input you risk dehydration. A good way to test if you are hydrating appropriately is to check your urine color when you wake up in the morning. Your goal is to have a pale yellow output (think lemonade color) and avoid darker colored urine (think apple juice).</p> <p>For many drinking water is not as easy. Life gets busy, you prefer flavored beverages, you don t have access to it, you forget, etc. Here are some pointers to make drinking water much easier!</p> <ul> <li>Take water breaks during the day.</li> <li>Have a water cup or bottle near you at all times! Some suggestions: at your desk, in your car, on your nightstand, in your purse, on walks, everywhere!</li> <li>Consider setting an alarm to remind you to drink water (hey, whatever it takes, right?)</li> <li>Set a rule for yourself. For example, I will drink water every time my phone rings or every time someone calls your name. You get the idea, get creative.</li> <li>Flavor it with herbs, fruits or vegetables. Think cucumbers, limes or lemons, oranges, strawberries, mint or rosemary. I bet you can come up with some other delicious ideas!</li> <li>Choose water when eating out. It will save you money and calories.</li> <li>Have a glass of water when you wake up, before each meal and snack (this helps with weight management too) and before you go to bed. </li> <li>Drink extra if you are active!</li> </ul> <p> Pour a glass of water and cheers to good health!</p> <p> </p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p> </p> <p> </p> <p> </p> is-your-food-safe http://lemondnutrition.com/blog/is-your-food-safe.html http://lemondnutrition.com/blog/is-your-food-safe.html <p align="center"><strong>Tip #8: Follow Food Safety Guidelines</strong></p> <p>Food poisoning is a real issue in American households and restaurants. It is estimated that 48 million food-borne illnesses are reported each year. That is pretty staggering when you think that the entire population of the United States is 318 million 15% of the population is affected each and every year! Infants, children, the elderly and those that are already sick are the most vulnerable. For <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>, we would be remiss if we did not discuss the basics in food safety.</p> <p>The Academy of Nutrition and Dietetics along with ConAgra Foods has put together an <a href="http://www.foodsafety.gov" target="_blank">excellent website on food safety.</a> They have put food safety basics in 4 categories: WASH, SEPARATE, COOK REFRIGERATE.</p> <p><strong>WASH</strong><br /> This includes cleaning your hands, your food items and all food preparation surfaces.</p> <p><strong>SEPARATE</strong><br /> Be sure to keep all raw meat, poultry and fish separate from other food until it is ready to cook.</p> <p><strong>COOK</strong><br /> Make sure all foods are cooked to a proper temperatures . Also make sure any leftovers are reheated to at least 165 degrees.</p> <p> <iframe src="http://www.youtube.com/embed/5FxslPBcvAw" frameborder="0" width="560" height="315"></iframe></p> <p><strong>REFRIGERATE<br /> </strong>Refrigerate leftovers immediately in shallow containers to below 45 degrees. Do not keep leftovers beyond the suggestion times.</p> <p>When cooking with your kids and teenagers, be sure to teach them food safety. Learn more details of each of these areas of WASH, SEPARATE, COOK REFERIGERATE on the <a href="http://www.homefoodsafety.org" target="_blank">Home Food Safety website</a>.</p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p> </p> learning-to-snack-the-right-way http://lemondnutrition.com/blog/learning-to-snack-the-right-way.html http://lemondnutrition.com/blog/learning-to-snack-the-right-way.html <h1> <span> </span><strong>Tip #5: Fix Healthy Snacks</strong><span> </span></h1> <p>Many times I hear people say I don t snack , like doing so is a bad thing. Snacks are important in many ways. They support the need to boost your energy between meals, help you maintain steady blood sugar levels throughout the day and are key in helping you meet daily nutrient needs.</p> <p>Here a 10 pointers to make snacks fit into your daily eating plan:</p> <ol> <li>Keep it between 100-300 calories. The calories vary based on your energy needs which are affected by age, activity level, gender.</li> <li>Snack only when you are hungry. Learn to know your body s cues and avoid eating when bored, upset, stressed or frustrated.</li> <li>Choose nutrient-rich foods. Snacking is your chance to boost your daily intake of fiber, healthy fats, protein, calcium, fruits and vegetables.</li> <li>Portion out your snack before you start. Don t eat straight from the box/package. Use a bowl or small plate to put your food in after you have measured it.</li> <li>Plan ahead. If you know you will be gone for a few hours between meals, grab a snack to eat on the road if you get hungry. There are plenty of choices that are travel friendly .</li> <li>Get used to including foods from 2 different groups. Snacks should be a balance of carbohydrates (fruits, vegetables or grains) and proteins (dairy/dairy alternatives or meats/eggs/nuts).</li> <li>Take a break. Don t snack in front of your computer, TV or while doing anything that distracts you from the fact that you are eating. Enjoy your snack and be aware of the signals your body gives to know you have had enough. </li> <li>Be label aware. Many choose to snack on foods that are easy . Granola bars, chips, trail mixes, amongst others can have more fat and sugar than what would fit into your snack. Choose wisely.</li> <li>Snack at the right time. Don t wait too long for that snack attack to occur which will cause your body to reach for sugary and high fat choices to tame the need for quick energy.</li> <li>Open the refrigerator. Gravitate towards fresh fruits and vegetables, low fat dairy and other simple foods instead of heading towards the pantry and choosing dry options. Set a personal goal of how many times a week you will include fruits and vegetables in your snack.</li> </ol> <h2>Healthy snack ideas</h2> <p>Remember to portion out your snack to ensure you don t get too much or too little!</p> <ul> <li>Whole grain crackers and low-fat cheese</li> <li>Apple and peanut butter</li> <li>Popcorn and nuts</li> <li>Corn tortilla and bean dip</li> <li>Raisins and sunflower seeds</li> <li>Dry cereal and low-fat greek yogurt</li> <li>Carrots and hummus</li> <li>Whole wheat bread and deli chicken breast</li> <li>Grape tomatoes and cottage cheese</li> <li>Banana and skim milk</li> </ul> <p>Check out our <a href="../blog/super-packed-snacks-that-make-the-grade.html">blog</a> to read more about <a href="../content/hooked-on-nutrition.html">Angela s</a> thoughts on making great snacks! </p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> sweat-now-and-live-healthier http://lemondnutrition.com/blog/sweat-now-and-live-healthier.html http://lemondnutrition.com/blog/sweat-now-and-live-healthier.html <p> <strong> Tip #4: Be active</strong> </p> <p>Get moving! You have probably heard again and again that increasing your physical activity has many health benefits. Well, let s hear it again increasing your physical activity has many health benefits. </p> <p>Exercising does not only improve your chances of living longer and healthier but also helps protect you from developing heart disease and stroke or what comes before those high blood pressure and elevated blood lipid levels (triglycerides and cholesterol). In addition, being active decreases the risk of certain cancers (colon and breast cancer).</p> <p>It also helps prevent type 2 diabetes or regulate your blood sugar levels if you already have diabetes. Strength training allows you to prevent osteoporosis (the loss of bone mass). In addition, maybe my favorite reason it improves your mood and relieves symptoms of depression and anxiety. Not convinced yet? Wait, there s more! Having a regular exercise routine helps prevent weight gain and/or promotes weight loss or maintenance of that weight you lost! (don t forget about your healthy eating though). To top it off, it improves sleep.</p> <p>How do you get started? To find an activity you like, you have to try them out. Will you sweat? Hopefully! Will you get tired? Most likely. Will your heart rate go up? It better! Will it benefit you? I promise it will. Finding something you enjoy doing is the first step. Once you have one or more activities you are willing to do, the goal of staying consistent will be a lot easier! Now, let s be honest, there are times when I try to talk myself out of my pre-planned exercise and I doubt I am the only one. I can name more than a hundred reasons for rescheduling , but I can also name many more why not to. </p> <p>The <a href="http://www.health.gov/paguidelines/guidelines/summary.aspx"><span>2008 Physical Activity Guidelines for Americans</span></a> recommend healthy adults to get a minimum of 2 hours (150 minutes) per week of moderate-intensity aerobic activity, or a minimum of 1 hours (75 minutes) per week of vigorous-intensity aerobic activity, or a combination of the two. Aerobic physical activity is any activity that causes a noticeable increase in your heart rate (you do have to work for it!). The great thing is that you can spread your activity throughout the week and even break it into small segments throughout the day. For the activity to count you have to do it for 10 consecutive minutes. Once you improve your fitness level you can combine moderate and intense activity exercise by doing these on alternating days. There is also much benefit in including muscle-strengthening activities at least a couple of times/week. These are only guidelines and is not an upper limit. With time, you may realize you can do more or want to do more either longer workouts or harder - the benefits to your health will also increase. The amount of exercise you need varies from person to person. It is affected by your genes, your diet, your body composition of muscle and fat as well as your fitness level and capacity for exercise.</p> <p>No one is expecting you to start running 60 minutes a day if you are not walking consistently or riding your bike 5 days a week, if you haven t in months. Start easy and include shorter and less intense activities. You can build on duration and intensity gradually. Check with your doctor and make sure it is okay for you to start an exercise regimen. Talk with your friends and find out how they stay active. Even better yet, ask if you can join them - one class, walk or bike ride will give you an idea of what to expect. You can also look into community groups (I met my running friends on <a href="http://www.meetup.com/"><span>meetup.com</span></a>) and find a group that meets regularly to be active together. Don t feel like having company yet? No problem! You can go solo. Having a person or group will just give you (and them) a little extra accountability if you tend to have excuses more often than not.</p> <p>For children the goal is at least 1 hour or more a day of physical activity in activities that are age-appropriate. Active play is the key with little ones! Turn the radio on and let them play the freeze dance or chase each other around for a game of tag. Kick a ball, march around the house like soldiers, jump rope, skip, ride bikes, the possibilities are endless.</p> <p><img src="http://dandelionmoms.com/wp-content/uploads/2013/04/Photo.Familyexercise.6217203667_a7cd9c054a_z.jpg" alt="" width="640" height="426" /></p> <p>To make it even better, include your family in the fun! Choose activities that everyone can enjoy. Assign at least one day per week in which you can be active together. Go to the park, fly kites, hike a new trail, walk around the city, go to a trampoline gym, walk/jog a 5K or try rock-climbing. It is an amazing opportunity for that much needed together time .</p> <p>I have always exercised some but over the past few years I have truly discovered a love for staying active and find new and fun ways to do so. This has not only allowed me to maintain a healthy weight but also has increased my energy, improved my productivity and time management, boosted my self-esteem, and given me that much needed me time !</p> <p>Over the years I have tried many forms of exercise you name it, I probably have given it a try! Some of those were just not for me - like those fun STEP classes that I am just not that coordinated for or the aquatic bootcamp (in which all I could think was When is this over? . On the other hand, there were others which became love at first try! Running, Zumba, Bikram Yoga and <a href="http://campgladiator.com/"><span>Camp Gladiator</span></a> are part of my routine. Some I tried because friends invited me to, others I was just curious about. I have to tell you, I am not good at any of these, but I do them the best I can and enjoy it!</p> <p><img class="spotlight" src="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash3/t1.0-9/60684_10151120620708883_954132054_n.jpg" alt="" /> </p> <p> My daughter Victoria and I at her first race!</p> <p>Exercise is one of those things that actually challenges the too good to be true phrase. Incorporating physical activity in your daily routine provides immediate benefit to your body and health. Any activity is better than none. It is more than just focusing on that exercise time (walking, dancing, jogging, climbing stairs, doing aerobic videos), it is about increasing your activity in your day-to-day. Take the stairs instead of the elevator, park your car a little further from an entrance, ride your bike to the park instead of driving, walk around the house while talking on the phone, etc. Get moving! The goal is to decrease the time you spend sitting down or being sedentary. There are great tools for this. Think about investing on a pedometer or step-tracker. At the end of last year I got a <a href="http://www.fitbit.com/home"><span>FitBit</span></a>. I love it! It has allowed me to track my activity and increased my awareness of my most sedentary times and days. I have set new goals and have fun trying to reach them. </p> <p>That saying The only workout you will regret is the one that didn t happen is so true. Today is the day! Find what you like to do. Consider finding a buddy that will enjoy being active with you and will keep you motivated. Schedule a time of day that is best for you think about it as a meeting with your health! Let go of the excuses. Make it fun. Soon it will be part of your routine. </p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> 4-major-reasons-to-c-o-o-k http://lemondnutrition.com/blog/4-major-reasons-to-c-o-o-k.html http://lemondnutrition.com/blog/4-major-reasons-to-c-o-o-k.html <p align="center"><strong>Tip #9: Get Cooking</strong></p> <p>I have very fond memories with my family around the dinner table, so Maria-Paula's <a href="../blog/the-family-that-eats-together-stays-together.html" target="_blank"><em>The family that eats together, stays toghether!</em></a> post really rang true with me. My upbringing was a bit like the Brady Bunch without the maid. My mom, who had 3 children, married my stepfather who also had 3 children. I was the youngest ( Cindy, if you re at least as old as I am and watched the show and if you re not it was a very popular show in the 70 s and Cindy was the youngest of the six children). Even with my mom working full-time as a real estate agent, she managed to cook dinner every night. Many great conversations were in the kitchen when the meal was being prepared. I still remember that canary yellow appliance set that was so popular in the 70 s and 80 s. Yuck!</p> <p>In order to have a <a href="../blog/the-family-that-eats-together-stays-together.html" target="_blank">family mea</a>l, ideally you will cook it yourself. Home meals have a tendency to be healthier. You also know what is exactly going into your food, you know firsthand how it is prepared and - ---it is cheaper! These are great reasons. But I would argue one of the best reasons to get in the kitchen is investing in your family.</p> <p><img src="../files/uploads/kitchen_sign.jpg" alt="" width="1055" height="1375" /></p> <p>I believe that this word cluster that is in my kitchen sums up much of the feelings around food. You know that I can talk all day about the nutrition benefits of cooking your own meal. However, memories you make around food will stay with you forever. We know also know that children that are raised in families that cook variety are better at eating a variety of foods. It is all about exposure.</p> <p>Here are some main reasons why you must C-O-O-K:</p> <p><em><strong>C</strong> is for Cheaper.</em> Eating meals at home is cheaper. If you Google this topic, you will actually see many journalists attempting to shatter this fact, but I have personally proved that it is true time and time again. I love <a href="http://www.nytimes.com/2011/09/25/opinion/sunday/is-junk-food-really-cheaper.html?_r=3 pagewanted=all " target="_blank">the piece that Mark Bittman did in the New York Times</a> a few years ago where he compared a popular fast food restaurant bill with a healthy meal at home for 4 people. Coincidentally, that same year I had shared some w<a href="http://www.nbcdfw.com/video/#!/on-air/as-seen-on/Eating-Healthy-on-a-Budget/130162653" target="_blank">ays to eat healthy on a budget</a> on our local <a href="http://www.nbcdfw.com/video/#!/on-air/as-seen-on/Eating-Healthy-on-a-Budget/130162653" target="_blank">Dallas NBC-affiliate</a>. <a href="http://www.nbcdfw.com/video/#!/on-air/as-seen-on/Eating-Healthy-on-a-Budget/130162653" target="_blank">In this interview</a>, I emphasized the need to shop sales and plan meals that have similar ingredients to decrease food waste. We are all trying to maximize our dollar, and one of the best ways you can decrease your monthly budget is by eating more home cooked meals and their leftovers. I love the tips that are provided on the <a href="http://www.choosemyplate.gov/healthy-eating-on-budget.html" target="_blank">MyPlate website that discuss ways to eat healthy on a budget, which includes a 7-day menu plan</a>. There are so many suggestions and ideas here be sure to check this section out!</p> <p><em><strong>O </strong>is for Opportunities to bond.</em> I am all about multi-tasking with the limited time I have day in and day out. Why not use the meal preparation time as a time to bond with your loved ones? Most of us spend the weekdays apart and this is a great time to catch-up on the day. If I look back through the years, I remember some great kitchen time with family and friends. In this day and age of technology overload, families connecting in the kitchen is a very refreshing thought. It does NOT have to be complicated. In fact, it s much less complicated when more than one person is doing the cooking. You work together as a team, which stands as a symbol outside the kitchen.</p> <p>These quotes are some of my favorite about cooking:</p> <p><em> Some people like to paint pictures, or do gardening, or build a boat in the basement. Other people get a tremendous pleasure out of the kitchen, because cooking is just as creative and imaginative an activity as drawing, or wood carving, or music. </em>Julia Child</p> <p><em> Cooking is at once child s play and adult joy. And cooking done with care is an act of love. </em> Craig Claiborne, Kitchen Primer</p> <p><em> Cooking requires confident guesswork and improvisation-- experimentation and substitution, dealing with failure and uncertainty in a creative way. </em> Paul Theroux<br /> <br /> <em> I think preparing food and feeding people brings nourishment not only to our bodies but to our spirits. Feeding people is a way of loving them, in the same way that feeding ourselves is a way of honoring our own createdness and fragility. </em> Shauna Niequist</p> <p><em><strong>O</strong> is for Offering a Healthy Meal</em>. Your food at restaurants are chocked full of salt and fat, which are easy ways to flavor food. Salt and fat are what you will get too much of when you eat out and those are two things you can easily control at home. You can also maximize the balance of a meal making sure you get your lean protein, whole grain, low-fat dairy and lots of produce with every meal you eat. Home meals can be much healthier when done creatively with free use of spicing and cooking methods.</p> <p><em><strong>K</strong> is for Kitchen skills.</em> The only way to increase your kitchen skills is by getting in there and playing around. That is what I love about cooking vs. baking most recipes are very forgiving. If you have younger children, this is a vital part of their learning to be an adult. And just like anything else in life, they will do what you do not what you tell them to do. If you cook meals, they are more likely to cook meals when they are on their own. Do you need some training? If so, there are many local cooking schools that have classes for novices. My favorite book on cooking basics is from the one and only, Julia Child, entitled, <a href="http://www.amazon.com/The-Way-Cook-Julia-Child/dp/0679747656/ref=sr_1_9?ie=UTF8 qid=1395027320 sr=8-9 keywords=how+to+cook" target="_blank">The Way to Cook</a>. For something more current, I am also a big fan of the new <a href="http://www.amazon.com/Americas-Kitchen-Cooking-School-Cookbook-ebook/dp/B00FEIQ93K/ref=sr_1_15?ie=UTF8 qid=1395027320 sr=8-15 keywords=how+to+cook" target="_blank">Cooking School publication</a> that was released by the editors of America s Test Kitchen. You can always spend some time on <a href="http://www.youtube.com" target="_blank">YouTube</a> and watch other people cook as a way of developing your skills! I actually do this and get some great ideas.</p> <p><img src="../files/uploads/Evan_chopping.jpg" alt="" width="640" height="557" /></p> <p><em>My son, Evan, learning how to dice onions using a safe chopper tool.</em></p> <p>Some of the recipes resources to consider:<br /> <a href="http://www.foodandnutrition.org/" target="_blank">Food Nutrition Magazine</a><br /> <a href="http://www.theleangreenbean.com/" target="_blank">The Lean Green Bean Blog</a><br /> <a href="http://www.kidseatright.org" target="_blank">Kids Eat Right</a><br /> <a href="http://www.amazon.com/More-Healthy-Homestyle-Cooking-Favorites/dp/1579546633/ref=sr_1_3?ie=UTF8 qid=1395027528 sr=8-3 keywords=evelyn+tribole" target="_blank">More Healthy Homestyle Cooking: Family Favorites You ll Make Again and Again</a><br /> <a href="http://www.thescramble.com" target="_blank">The Six O Clock Scramble books and meal newsletter</a><br /> <a href="http://www.mealmakeovermoms.com" target="_blank">Meal Makeover Moms</a></p> <p>How often are you cooking right now? If it is less than 2 times per week, I would like to challenge you to do more. For motivation, look at your bank account and look at how much you spend on eating out! What is keeping you from cooking? If it is time, there are so many great resources for ways to cook with limited time. I could easily use that excuse, but I choose to cook efficiently and use minimal ingredients during the week.</p> <p>Are you a solo cook, or are you actively sharing in the cooking experience with others? I am telling you you have not fully taken advantage of cooking if you the lone ranger in the kitchen. Share in the experience. We all need this reminder of the benefits of cooking. Me included. So let's do this together. Let's get cooking!</p> <p><img src="../files/uploads/bon_appetit.jpg" alt="" width="960" height="640" /></p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> the-family-that-eats-together-stays-together http://lemondnutrition.com/blog/the-family-that-eats-together-stays-together.html http://lemondnutrition.com/blog/the-family-that-eats-together-stays-together.html <p><strong><span> Tip #11: Enact family meal time</span></strong></p> <p><strong></strong><span>If your day goes like most American families, you will agree that wishing the week had an extra day or a day had extra hours, is constantly on your mind! Between household chores, school projects, work commitments, after school activities, sport practices, (add you own busy schedule here), etc., life just passes by! </span></p> <p><span>I know for me, a few minutes of down time feel like a luxury! With our lives as busy as they are, it is important to remember the perks of family time. This is where our tip today comes in handy! We all have to eat and we have to feed our families, right? Family meal time is family time and meal time combined. But why is there such a push for this?</span></p> <p><span>Many studies have shown the benefits of having meals together. Some of the results from these studies show that making the time for family meals is worth it. Among these we can list a decreased risk of kids becoming overweight or obese, improved school achievement and higher intake of fruits and vegetables. If those don t convince you, how about these? Kids being less likely to drink alcohol, smoke cigarettes and use illicit drugs. There are even more simple (but amazing) reasons to make sure that you schedule time for family meals. Think of the conversations you will have with your family. Eating together opens the door for daily communication and it is a great opportunity to hear each other s struggles and achievements. Family meals also provide structure in our busy lives. For children and teens knowing what to expect at a certain part of the day makes them feel secure. For working adults it has shown to decrease the tension from long hours at the office. Furthermore, eating together helps us carry on family traditions whether that is making a favorite breakfast on someone s birthday, having a task for the weekend family picnic or saying a blessing before dinner time whatever it is, it provides the ability to create memories! A little secret believe it or not - it also helps your family save some money!</span></p> <p><span><span> <img src="../files/uploads/familymeal.jpg.jpg" alt="" /></span></span></p> <p><span>Now, let s be realistic I did start the post with the busy life topic; I am very aware that it doesn t go away! So how do we make family meal time happen you ask? Well, plan ahead! Having the ingredients you need ready for pancake morning (yes, it doesn t have to be dinner, a meal is a meal!), setting the crock-pot up in the morning for that night s dinner or knowing who is picking up the sandwiches at lunch for picnic day makes eating together a reality. I have mentioned before how many of my family meals happen around our kitchen island find what works for yours and go with it! Of course it takes a little effort but don t forget the benefits.</span></p> <p><span>Once meal time arrives, the key is to make it a positive experience! Limit distractions no radio, no TV, no computers and no phones. Engage the family in conversation think of topics everyone can discuss so they stay interested. Role model positive behavior with good table manners and healthy eating by offering and tasting new foods, using age-appropriate portion sizes and stopping when full. I know you and your family will look forward to that together time. </span></p> <p><span>Buen provecho! Dig in! Bon appetit! Chow down! Eat up! Get your grub on! You choose.</span></p> <p><span> </span><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p> </p> <p><span> </span></p> <p><span> </span></p> <p><span> </span></p> <p><span> </span></p> happy-registered-dietitian-nutritionist-day http://lemondnutrition.com/blog/happy-registered-dietitian-nutritionist-day.html http://lemondnutrition.com/blog/happy-registered-dietitian-nutritionist-day.html <p> <strong>Tip #7: Consult a Registered Dietitian Nutritionist (RDN)</strong></p> <p>Today is the 7<sup>th</sup> annual Registered Dietitian Nutritionist (RDN) day. The <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a>, which is the national association for dietitians, created this day to highlight the importance of the profession s expert guidance on food and nutrition. It would be silly for someone to walk into a pharmacy without any background and start prescribing their own pills and other people's pills - wouldn't it? Nutrition is one of those areas where everyone wants to claim expertise. But RDNs do not just practice on opinion and common sense. They have an extensive knowledge in biochemistry and human metabolism - and they stay in the science. That is why there is RDN Day - to drive that point home. <a href="http://www.eatright.org/NNM/content.aspx?id=10791#.Ux_cqfldWSo" target="_blank">Get the facts about RDNs <strong>here</strong></a>. And after you get the facts <em>about</em> dietitians, seek all your nutrition facts <em>from</em> an RDN. <img src="../files/uploads/RDN_DAY_2014.gif" alt="" width="200" height="231" /></p> <p>I became interested in nutrition when I was about 17 years old when I took a basic nutrition 101 class way back in 1990. This particular class was a 4 hour class that met every Saturday. Donna Israel, PhD, RD, FADA was my instructor. Besides being blown away how chemistry-based nutrition was, I was inspired by Donna s passion for food. That set me on a course that included healthier eating and increased activity an increased desire for overall wellness. I was very intimidated by the sciences, so I chose not to major nutrition at that time. Instead, I built my first career in marketing. I continued to read as much as I could on nutrition in magazines (pre-Internet era) and was baffled by the conflicting information from one article to the next. Looking back now, I really think I had a functional eating disorder by attempting to live out the various things I read. Finally, about 10 years after taking that nutrition class, I decided to leave a successful career in marketing and go back to school to pursue a career in nutrition. Fate had me pegged and it wasn t going to let go! And wouldn t you know it - I got straight A s in science! The other surprising thing I realized in school was that many of the articles I read in those magazines were actually wrong. As I learned more, I was able to start differentiating fact from fiction. That grew my passion for the profession as a whole, and it set me on a quick course for public relations/media as a subspecialty. I guess my marketing background wasn t for nothing! </p> <p>Today I am proud to serve the 75,000 member <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a> as one of the <a href="http://www.eatright.org/Media/Spokespeople.aspx?id=6442470321" target="_blank">31 spokespeople</a> alongside some of my most inspiring colleagues in the industry. I have the opportunity to be the voice of our profession in national media outlets. So, am I proud of my profession? You bet I am. Oh, I wanted to tell you through a very strange set of uncoincidences (I don t believe in coincidences I believe things happen for a reason as you are even connecting in this story) I got the opportunity to eventually work with Dr. Donna Israel in a professional capacity. She remains one of my closest dietitian colleagues and friends. I want to be Donna Israel when I grow up! I also want to give a shout out to my other mentor, <a href="http://www.nevacochranrd.com/" target="_blank">Neva Cochran, MS, RDN</a>. She has helped with me with so many things pertaining to nutrition media, but the biggest way I look up to her is that she stands by the science of nutrition even when it is not popular. We all need to have the integrity that Neva possesses in our industry. Neva is also an exemplary role model on giving back to the profession through monetary support and also the donation of hundreds of hours mentoring students. These are women that light the fire of passion under me to make a difference in my sphere of influence - for the greater good.</p> <p>If you want to learn about more amazing people in my industry - check out the amazing blogroll of registered dietitian nutritionists currently blogging about National Nutrition Month. <a href="http://www.eatright.org/nnm/blogroll/#.Ux_eifldWSo" target="_blank">You can find the list - that keeps growing - here</a>!</p> <p>Last but certainly not least, I want to publicly report that I am one of the most blessed employers I know because I have the opportunity to partner with one of the most passionate, hard-working and selfless dietitians in the industry. Her name is <a href="../content/maria-paula-carrillo-ms-rdn-ld.html" target="_blank">Maria-Paula Carrillo</a>. We used to work together at Children s Medical Center Dallas several years ago and honest to God she was always one of my favorites because of her drive for excellence combined with great compassion for others. But again as fate would have it, when I put out the search for a dietitian partner here at Lemond Nutrition who inquired about the job? Yep. Maria-Paula. Like I said, no coincidences. Maria-Paula, not only are you an amazing partner, but you are becoming a great friend. I am honored to know you.</p> <p>Speaking of coincidences, if you happen upon this blog post and you are wanting to better your health look no further! Consider a visit with a registered dietitian nutritionist. Your personal dietitian will enhance the quality of your life through practical food and nutrition solutions that are customized to your particular lifestyle. Find one in your area, by going to the <a href="http://www.eatright.org/programs/rdfinder/" target="_blank">Academy of Nutrition and Dietetics website and do a search</a>. If you live in the Dallas area, Lemond Nutrition would be honored to assist you.</p> <p>To all my RDN colleagues that I have and have not mentioned Happy Registered Dietitian Nutritionist Day. Your work does make a difference in the lives around you. You inspire me every day.</p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p> </p> portion-control-internal-cues-healthy-combination http://lemondnutrition.com/blog/portion-control-internal-cues-healthy-combination.html http://lemondnutrition.com/blog/portion-control-internal-cues-healthy-combination.html <p align="center"><strong><span>Tip # 3 Watch your portion size</span></strong><strong><span> </span></strong></p> <p><span>Eating right is more than choosing the right foods. You have to be </span><span>mindful </span><span><span>about portion sizes. It is important to know that we often use the words serving and portion interchangeably but for most, there is a difference. Serving size is the recommended amount from a food group that helps you meet the daily intake guidelines. As an example: achieving at least 3 servings of vegetables per day may sound difficult, but when you find out a serving size is generally cup cooked or 1 cup raw that might seem more achievable for you! Portion sizes vary based on age, gender an activity level. The goal is to learn how to modify your portion sizes and make them similar to the recommended serving so you can achieve a balance of nutrients at each meal. </span></span></p> <p><span>In other words, portion sizes are just a guide to ensure that you are getting what you need. It is essential to be in touch with your body and know when you need to eat and when you need to stop eating. This philosophy is called Intuitive Eating. If you follow your body s cues and eat when you are truly hungry and finish your meal when you achieve that sense of satisfaction, you will be able to meet your body s personal demands for energy and nutrition. On the contrary, eating just because the clock tells us to or we are experiencing stressful or emotional situations is what leads to overeating. As individuals we have different needs that are affected by our activity levels, age, gender, weight goals, etc. This is especially important in children whose needs change during periods of growth and development. This is where individual guidance with a registered dietitian nutritionist is suggested. (You can find one in your area by going to the </span><a href="http://www.eatright.org/programs/rdfinder/"><span>Academy of Nutrition and Dietetics website</span></a><span><span>. If you are in the Dallas area, come see us!)</span></span></p> <p><span><span>Many times I get asked the question: Is ___ good? or Will eating ___ make me gain weight? , etc. The truth is, it depends. I am a true believer of moderation (I can only preach what I practice, right?)! Will eating apples make you gain weight? Well, if you eat too many, yes they will! Plus, if you only eat apples you will have many nutrient deficiencies too. Finding a balance and making sure your diet includes a variety is what is all about. But how do you achieve variety and ensure you are getting what you need? The answer is to eat frequently during the day. For most, 3 meals/day is not sufficient time to get all the nutrients our bodies need. Scheduling balanced snacks not only 1 food group between meals will not only help you meet those needs but also will allow you to have control over your portions at the next meal. </span></span></p> <p><span>You have probably heard me or someone else talk about MyPlate (hyperlink to myplate.gov). I LOVE My Plate. It is a great tool that can help you balance a meal, actually, balance ALL meals! It really makes sense for everyone. They key with using MyPlate is portion sizes for both achieving the right nutrients and also as a guidance on portions for weight control. If you visit </span><a href="file:///C:/Users/Angela/Downloads/choosemyplate.gov"><span>ChooseMyPlate.gov</span></a><span><span> you can find personalized daily servings for you and your family. </span></span></p> <p><span><span><span><img src="../files/uploads/myplate.png" alt="" /></span></span></span></p> <p><span><span>When you are first starting to learn optimal portion sizes, it may be helpful to use measuring cups and/or measuring spoons to get the idea. After you get used to the visual, you can start using common items you are familiar with to give you a reference point. There are plenty of fun graphics that can help you make the connection. The first thing you need to know is: What is a serving size? Here are some general examples for an adult or older child. The portion sizes of younger children are about of an adult. </span></span></p> <p><strong><span> <span><img src="../files/uploads/portionsizeshands.jpg" alt="" /></span></span></strong></p> <p> </p> <p><strong>Vegetables:</strong></p> <ul> <li> <p>1 cup of raw leafy vegetables the size of two hands cupped</p> </li> <li> <p> cup of other vegetables, raw or cooked the size of a baseball</p> </li> </ul> <p><strong>Fruits</strong>:</p> <ul> <li> <p>1 small fruit the size of a tennis ball</p> </li> <li> <p> cup chopped, cooked or canned fruit the size of a</p> </li> <li> <p> cup small fruit, like berries or grapes</p> </li> <li> <p> cup of dried fruit the size of a golf ball</p> </li> </ul> <p><strong>Meat, Poultry, Fish, Eggs, Beans and Nuts</strong>: </p> <ul> <li> <p>3 ounces of cooked lean meat, poultry the size of the palm of your hand or a deck of cards</p> </li> <li> <p>3 oz of fish the size of a checkbook </p> </li> <li> <p>1 egg, 2 egg whites or cup liquid egg substitute </p> </li> <li> <p> cup cooked beans, lentils or peas the size of a lightbulb</p> </li> <li> <p> cup nuts the size of handful</p> </li> <li> <p>2 tablespoons nut butter the size of a ping-pong ball</p> </li> </ul> <p><strong>Grains or Starchy Vegetables</strong>:</p> <ul> <li> <p>1 slice of bread or 1 pancake the size of a CD</p> </li> <li> <p>1 ounce of ready-to-eat cereal the size of a fist</p> </li> <li> <p>1/2 cup of cooked cereal, rice or pasta the size of a baseball</p> </li> <li> <p>1 bagel or hamburger bun the size of a hockey puck</p> </li> <li> <p>1 baked potato the size of a computer mouse</p> </li> </ul> <p><strong>Milk, Yogurt and Cheese</strong>:</p> <ul> <li> <p>1 cup of fat-free or low-fat milk or yogurt the size of a baseball</p> </li> <li> <p>1.5 oz low-fat cheese the size of 3 dice-sized cubes</p> </li> <li> <p>1/2 cup fat-free or low-fat cottage cheese the size of an ice cream scoop</p> </li> </ul> <p><strong>Fats: </strong></p> <ul> <li> <p>1 teaspoon of butter or margarine the size of a postage stamp</p> </li> <li> <p>1 Tablespoon of oil or salad dressing the size of a poker chip</p> </li> <li> <p>1 teaspoon of sugar the size of your thumb tip</p> </li> </ul> <p><span><img src="../files/uploads/servingsizeobjects.jpg" alt="" /></span></p> <p><span><span>Controlling your portion sizes may be easier when you are at home or under an environment you are familiar with; but don t let changes to that routine get you off the path of eating right! In those situations; learn to share dishes, tell yourself it is okay to not finish what is on your plate, ask for substitutions to your entrees, get part of your order to go, etc! </span></span></p> <p><span>With My Plate you can easily tell that your meal should be fruits and vegetables. In addition, you should include lean proteins and some whole grains. Don t forget you low-fat dairy. The result will be a nice balanced meal! So how does this translate into reality? Well, let s look at some meal examples:</span></p> <p><strong><span>Breakfast burritos</span></strong></p> <ul> <li> <p>1-2 whole wheat tortillas</p> </li> <li> <p>2 scrambled eggs with spinach, onions, tomatoes, mushrooms</p> </li> <li> <p> -1 cup or fruit</p> </li> <li> <p>8 oz of skim milk</p> </li> </ul> <p><strong><span>Easy lunch salad</span></strong></p> <ul> <li> <p>4 cups of salad greens (add any other veggies you like!)</p> </li> <li> <p>3 oz grilled chicken breast</p> </li> <li> <p>2 clementines</p> </li> <li> <p>10 whole grain crackers</p> </li> <li> <p> cup cottage cheese</p> </li> </ul> <p><strong><span>Spaghetti night</span></strong></p> <ul> <li> <p>3 oz ground lean beef</p> </li> <li> <p>1 cup whole wheat pasta with marinara sauce</p> </li> <li> <p>1-2 cups salad (lettuce, tomatoes, carrots, broccoli) with 2 Tbsp of salad dressing</p> </li> <li> <p>1 medium apple</p> </li> <li> <p>6 oz low-fat Greek yogurt</p> </li> </ul> <p><span><span>Use My Plate as a tool to help you plan your meals and guide your portion sizes but don t forget to listen to what your body tells you about your hunger. Soon, you will find that your meals have much more variety and that you have the proper nutrition to fuel your body. </span></span></p> <p align="center"> </p> <p><em>March is National Nutrition Month! We have committed to do <a href="../blog/14-ways-to-enjoy-the-taste-of-eating-right.html">14 blog posts</a> that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on <a href="../categories/national-nutrition-month"> National Nutrition Month under blog category</a>.</em></p> <p> </p> <p> </p> <p> </p> 14-ways-to-enjoy-the-taste-of-eating-right http://lemondnutrition.com/blog/14-ways-to-enjoy-the-taste-of-eating-right.html http://lemondnutrition.com/blog/14-ways-to-enjoy-the-taste-of-eating-right.html <p><span>March is National Nutrition Month (NNM)! NNM started as National Nutrition week in 1973. The public s increased interest in health and nutrition pushed the House of Delegates to call for an expansion in 1980. Since then, the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association) has been promoting National Nutrition Month as a way to create awareness of the benefits of eating right, having the knowledge to make good food choices as well as to increase physical activity in our lives.</span></p> <p><span>Every year, the Academy chooses a theme. For 2014, it is all about the pleasure of healthy eating using the slogan "Enjoy the Taste of Eating Right". As Registered Dietitian Nutritionists, our goal is to get people of all ages, cultures and socio-economic status to know and appreciate the nutritional value of the foods they consume. Knowledge allows us to make better choices. If we understand the impact that certain foods and nutrients have on our overall health, we are more likely to include them in our diets. Enjoying these healthier foods is key no one wants to eat foods that do not taste good! This is where education comes into place. Teaching the public how to include fruits and vegetables in their daily meals, using their cooking skills to learn to prepare certain foods and educating on how to read nutrition labels to choose healthier foods while grocery shopping can have a huge impact on our nation s ability to truly "Enjoy the Taste of Eating Right !</span><span><br /></span></p> <p><span><span><span><img src="../files/uploads/NNM-2014.gif" alt="" /></span></span></span></p> <p> </p> <p><span>The 2014 message focuses on combining taste and nutrition to create healthy meals and habits that will lead to healthy lifestyles.</span></p> <p><span>The Academy is the world's largest organization of food and nutrition professionals - with more than 70,000 members, mostly registered dietitian nutritionists (RDNs) and dietetic technicians, registered (DTRs). During this month, we will be writing blog posts that will discuss how to achieve the Academy of Nutrition and Dietetics 14 Health Tips for 2014. Of course, we will put our own Lemond Nutrition style on each of these along with very practical ways to achieve each one. Here are those tips:</span></p> <p><span>1. Eat breakfast</span></p> <p><span>2. Fill half of your plate with fruits and vegetables</span></p> <p><span>3. Watch your portion size</span></p> <p><span>4. Be active</span></p> <p><span>5. Fix healthy snacks</span></p> <p><span>6. Get to kn</span><span>ow food labels</span></p> <p><span>7. Consult a Registered Dietitian (RD)</span></p> <p><span>8. Follow food safety guidelines</span></p> <p><span>9. Get cooking</span></p> <p><span>10. Dine out without ditching your goals</span></p> <p><span>11. Enact family meal time</span></p> <p><span>12. Banish brown bag boredom</span></p> <p><span>13. Drink more water</span></p> <p><span>14. Explore new foods and flavors</span></p> <p><span>As we prepare to write out these posts, are there things under each of these 14 that you would like to hear about specifically? If so, let us know and we will do our best to incorporate the answer into our content!</span></p> <p> </p> <p><span> </span></p> <p><span> </span></p> can’t-lose-weight-this-might-be-why http://lemondnutrition.com/blog/can’t-lose-weight-this-might-be-why.html http://lemondnutrition.com/blog/can’t-lose-weight-this-might-be-why.html <p>In order to have optimal health, you want to have the right mix of energy in (food) and energy out (exercise). When it comes to weight management -- most people know this concept, but have a difficult time getting the right combinations in order to meet their goals.</p> <p>We see this all the time in our practice, so if this is you then keep reading. We are going to give you some tools that will help you!</p> <p><em>Let me first say that we are not obsessed with the scale at our practice. </em> We do monitor weight, but we put much more emphasis on body fat and waist measurements as numbers to monitor for improved health and wellness. Let me encourage you to do the same. If you do the same, the weight will take care of itself. We also monitor other things like sleep quality, stress management and decreased dependence on medications. Do not just focus on the weight. That might be the very issue you are not losing weight! That number has become an obsession for you. You must ask yourself that. Consider taking our quiz: <a href="../blog/take-the-quiz-are-you-diet-or-fit-minded.html" target="_blank">Are You Diet or Fit-Minded?</a> Maybe you need to read about getting off the <a href="../blog/get-off-the-%E2%80%98sick-cycle-diet-carousel%E2%80%99-in-the-new-year.html" target="_blank">Sick-Cycle Dieting Carousel</a>. Get your head right around this subject first.</p> <p><img title="Non-Scale Victories" src="../files/uploads/nonscale-victories.jpg" alt="Non-Scale Victories" width="480" height="427" /></p> <p>Let us assume you are fit-minded. Read on!</p> <p><strong>Step One: Get body fat measured and/or your calorie needs measured.</strong></p> <p>Most gyms have a handheld body fat tool and they are the most accurate in the morning because they are variable upon water weight. Scales that have body fat analysis features have the same technology. However, the gold standard way to measure body fat is through underwater/immersion technique. If you want to pursue this method, consider contacting a local research university or speak to a personal trainer. They might be able to tell you where you can go.</p> <p>Body fat tells you a lot about your metabolic rate. If your body fat is high then that means your lean tissue is probably low. Muscle burns energy at a much higher rate than fat.</p> <p>The best way to measure how many calories your body burns each day is to do an indirect calorimetry test. Manufacturers such as <a href="http://www.mimhs.com/medgem/solutions/med/mga/" target="_blank">Microlife/Medgem</a> and <a href="http://www.cosmedusa.com/en/products/indirect-calorimetry" target="_blank">Cosmed/Fitmate</a> are companies we have worked with in the past. They can tell you who in your area provides consumer testing. The number you will get from this test is your resting metabolic rate. Additional calories will be added based on how active you are. Both of these tests should give you that information with a little added information provided by you.</p> <p>If you cannot afford this test then there are all kinds of calorie needs estimates online based on gender, age and activity level along with subtractions based on weight loss goals. They are general guidelines, but they can give you an idea. You can also see a <a href="http://www.eatright.org" target="_blank">Registered Dietitian Dietitian</a> (RDN) and they can give you an educated estimate on your calorie needs (see bigger RDN plug at the bottom of this post!) If you are using these estimates and are not meeting your goals, you may want to invest in the indirect calorimetry measurement.</p> <p><strong>Step Two: Start a food and activity log.</strong></p> <p>I know, many people hate food logging. But don t think of it as a way to<em> limit</em> what you eat. Many people we work with don t eat enough at the front part of the day and they wonder why they have such horrendous cravings at night. A food log will objectively show you what is going on. Optimally you will have a great, hearty and nutrient-rich breakfast, lunch and dinner with one or more snacks in-between.</p> <p>At Lemond Nutrition, we suggest using the<a href="http://www.loseit.com" target="_blank"> LoseIt! food tracking system</a>. It has a wonderful database of food items and the food label scanner works really well making it easy to enter what you eat each day. It is free to use and there are apps available on Android and iPhone.</p> <p>Make sure you also track all your workouts as well. LoseIt! and other logging programs do have the ability to enter things like vacuuming, but we recommend just logging those things other than activities of daily living.</p> <p><strong>Step Three: Wear an activity tracker and heart rate monitor.</strong></p> <p>An activity tracker is really good at tracking how much your body moves each day. Some people are great at working out 3-5 days per week, but they are super sedentary in their daily life (desk jobs). A good, quality pedometer is one option, but we like using the <a href="http://www.fitbit.com" target="_blank">Fitbit activity tracker</a> at Lemond Nutrition. The technology is pretty solid, and it integrates nicely with<a href="http://www.loseit.com" target="_blank"> LoseIt!</a> and other tracking systems (premium feature). Aim for 10,000 steps per day. If you are not even close to that number, then take your daily average and make it a goal to consistenly go 300 steps above that. Slowly increase until you are at the 10,000 step minimum.</p> <p>A heart rate monitor is another tool you can use while working out to determine how many calories you are burning during your workouts. We have seen several patients/clients that cannot get their heart rates up very high (due to genetic variations, medications, other health conditions may influence the heart rate), so the calorie expenditures in tracking programs may be higher with your actual calorie burn.</p> <p><strong>Step Four: Assess all the data accurately.</strong></p> <p>Registered Dietitian Nutritionists are the most qualified to assess all the information you have gathered, so I recommend finding one in your area by going to <a href="http://www.eatright.org" target="_blank">the Academy of Nutrition and Dietetics website and click on Find a Registered Dietitian </a> in the top right corner of the homepage. We do these types of assessments all the time here at Lemond Nutrition so give us a call. We are insurance providers, so it is very possible that your insurance company will pay for the visit!</p> <p>What needs to happen is a comparison of your calorie needs with your net calories. The net calorie number is the amount of calories you eat minus your workout calories. All this analysis is more difficult to do on your own. As a general rule of thumb, you do not want your net calories to be too low or else your body will 1)not build/maintain muscle and 2) it can slow your metabolic rate down. This might be why you are not losing weight or reducing body fat!</p> <p>We know many people that do one thing very well, but not the other. They are really watching what they are eating, but they are super inactive. Or they are working out like crazy, but still eating whatever they want. If either of these two are out of sync, you will not get the results you want.</p> <p>There is an increasing number of people that are eating 1200-1400 calories per day and working out 60-90 minutes most days and are coming into our office wondering why they are not losing weight. Based on what we discussed here, what do you think the problem is? The answer lies in their net calorie number. What if we told you that you need to eat more? Again, your head must be right around this subject first. In order to be fit, you must eat and move - both together in unison.</p> make-new-years-resolutions-lifelong http://lemondnutrition.com/blog/make-new-years-resolutions-lifelong.html http://lemondnutrition.com/blog/make-new-years-resolutions-lifelong.html <p><img title="Healthy Man" src="../files/uploads/healthylifestyle.jpg" alt="Healthy Man" width="1945" height="1542" /></p> <p>It s that time of the year again and it arrives faster than we expect it. Here we go rushing to make resolutions for the New Year. I know I have been guilty of making some very broad goals without any direction on how I was going to achieve them. It seemed like many of my resolutions were the same year after year. After a few failed attempts at making changes I have realized I was not doing it right! So, what is the key to making resolutions that are achievable and long lasting? </p> <p><em>The tips below are geared towards wellness but they can be applied to many other areas in your life you may want to change.</em></p> <p><strong>First think of what you want to achieve. Then, think of what prevents you from achieving it and set small goals that will allow you to overpass these obstacles. It is important that you realize it will be difficult at times. You may want to give up. You will probably get off track. Be aware of these setbacks. Have a plan to get over these bumps too! </strong></p> <p><strong>Remember that wellness is a lifestyle not a trend or a temporary thing. Wellness continues despite the holidays, vacations, birthdays and any other celebrations. It fits within your day to day. It is part of you!</strong></p> <p><strong>Environmental Goals </strong></p> <p>If you desire a healthier life, but find yourself being a victim of a bad situation - consider making environmental goals. Some ideas include:</p> <p>1. Gain support from family and friends. Most everyone is working on their own goals. Help each other out!</p> <p>2. Be aware of triggers that can cause you to stumble. Can you avoid these? What can you do when you face them?</p> <p>3. Be in a happy, healthy environment when eating. Meal and snack times should be pleasant times.</p> <p>4. When going to fast food restaurants, look up their nutritional menu and pick healthier food items. There are many apps that can help you do this!</p> <p>5. Avoid eating in front of the television to keep you from overeating. Remember to have meals and snacks at the table. </p> <p>6. Parents: set a good example for your children. Actions speak louder than words; this applies to wellness too!</p> <h1>Healthy Eating Goals</h1> <p><em>If working on eating healthy, you may need to work on planning ahead. Once again, think of what is preventing you from making the right choices. Do you have the knowledge you need? Are you skipping meals? Are the foods in your pantry too tempting? Here are some ideas that will help you.</em></p> <p>1. Focus on foods to eat instead of foods to foods to avoid. Think My Plate: <a href="http://www.myplate.gov" target="_blank">www.choosemyplate.gov</a></p> <p>2. Choose whole grain foods like: 100% whole wheat breads and pastas as well as brown rice. These contain increased fiber that will increase your fullness. Read your labels and pick high fiber foods with at least 3 grams/serving.</p> <p>3. Choose lower fat dairy products to control fat intake: skim or 1% milk, low fat cheese as well as non-fat or low fat yogurt.</p> <p>4. Cook using healthier methods such as grilling, baking, roasting, steaming, braising and broiling.</p> <p>5. Replace salt with other seasonings like cinnamon, garlic powder, onion powder, parsley, basil. etc.</p> <p>6. Eat a rainbow of colors to incorporate a wide number of nutrients into your diet. The different shades of fruits and vegetables offer a variety of vitamins and minerals.</p> <p>7. Choose lean meats such as: skinless chicken, fish, 95-97% ground beef, chicken or turkey, round or loin cuts of beef.</p> <p>8. Find creative ways to incorporate healthy foods into children s meals. Use cookie cutters, place foods to form shapes in their plates and let them participate in food selection and preparation.</p> <h1><strong>Exercise Goals</strong></h1> <p>How many days per week are you planning to exercise? Which days? How long will you be active for? You can look at your progress every month and adjust your goals as you improve! </p> <p>1. Walk or jog/run for at least 30 minutes a day (put it in schedule for each day). You can start with 2 days/week and increase to a goal of 5 days/week.</p> <p>2. Take the stairs instead of elevators/escalators. Set specifics; i.e. if going up 3 floors or less, I will take the stairs!</p> <p>3. Avoid parking too close to an entrance, walk and get a few extra steps each day. </p> <p>4. Reward yourself with non-food items when completing a goal. It doesn t have to be a huge reward or a huge accomplishment. Everything takes work and you should recognize your efforts.</p> <p>5. Buy a pedometer and aim to get extra steps progressively. You can start by averaging your steps for 3 days. Then, increase your goal by 200 steps/day every week until you reach the goal of 10,000 steps/day! </p> <p>6. Keep weight loss goals realistic at about 1 lb/week. </p> <p>7. Schedule plans that revolve around being active think skating, rock climbing, bowling, biking, playing ball, etc.</p> <p>8. Involve kids in chores around the house such as yard work and vacuuming.</p> <p>9. Strength train for active muscles and bones. There are plenty of videos you can find online. Start using your body weight and keep the rep count low. As you improve, you can add extra weight and do more reps. </p> <p>10. Find creative ways to keep being active fun! Start contests with your family. Who can do jumping jacks the longest? Who can hold a plank for more than a minute? Enroll in community fun runs. The possibilities are endless!</p> <h1>General Tips Affecting Everything</h1> <p><em>If you are working on your habits and behaviors, remember these can affect all your other choices. Make sure you incorporate a few goals in this area to help you better achieve your other goals. </em></p> <p><em>Here are some tips on helping you achieve your healthy lifestyle goals:</em></p> <p>1. Get plenty of sleep. Sleep helps control hunger hormones, it regulates your mood and your efficiency throughout the day!</p> <p>2. Keep water and a healthy snack with you at all times. No surprises if your appointment took longer or you get caught in traffic. Always be prepared.</p> <p>4. Plan out your meals for the week including breakfast, lunch, dinner and snacks. Make sure children are part of this too! Which days will they eat at school and which days will they pack their lunch?</p> <p>5. Eat before you go grocery shopping. It helps you stick with what is on your list and keep you from buying foods that do not fit into your healthy choices.</p> <p>6. Eat on a plate seated at a table. Don t graze at the refrigerator or while working on the computer.</p> <p>7. Don t skip meals. To achieve this, you may have to look back at number 2 and number 4.</p> <p>8. Start a journal for both weight management and food intake. Note your moods, choices, accomplishments. Keeping a record will help you control habits that lead to unhealthy decision making.</p> <p>You get the idea now? Making better food choices or getting active are good broad goals. You have to plan on the specifics if you want to succeed! <strong><strong>Use the S.M.A.R.T. acronym when making any goals. They must be Specific, Measureable, Achievable, Realistic and Timely.</strong></strong><strong></strong></p> <p>Remember that we all have things to work on. Give yourself credit for your efforts. Take small steps that will matter at the end. Keep focus on your goals. It will take work. It will take dedication. You may fall off track get back on as quickly as you can! You are strong and you can achieve anything you want. </p> <p><strong>Consider contacting a Registered Dietitian Nutritionist in your local area that specializes in wellness and healthy lifestyle counseling. You can find one in your area by going to the <a href="http://www.eatright.org/programs/rdfinder/">Academy of Nutrition and Dietetics website</a>. If you are here in the Dallas area, Lemond Nutrition would be honored to help you and your family. Many of our clients have 100% of their services covered by insurance! Click <a href="../insuranceforms/">here to find out if dietitian services are covered under your insurance plan</a>.</strong></p> <p><strong>Cheers to a happy and healthy New Year to everyone!</strong></p> <p><em>Need more inspiration? Check out our past new year blog posts:</em></p> <p><a href="../blog/get-off-the-%E2%80%98sick-cycle-diet-carousel%E2%80%99-in-the-new-year.html">Get Off Sick Cycle Diet Carousel in the New Year</a></p> <p><a href="../blog/healthy-resolutions-a-healthy-parent-a-healthy-family.html">Healthy Resolutions: A Healthy Parent = A Healthy Family</a></p> <p><em>Special thanks to Stacy Gage, <a href="http://www.twu.edu" target="_blank">Texas Woman's University dietetic intern</a> for gathering much of the content for this article. </em></p> <p><strong> </strong></p> when-you-have-to-go-you-have-to-go-crohn’s-and-colitis-awareness-week-december-1-7 http://lemondnutrition.com/blog/when-you-have-to-go-you-have-to-go-crohn’s-and-colitis-awareness-week-december-1-7.html http://lemondnutrition.com/blog/when-you-have-to-go-you-have-to-go-crohn’s-and-colitis-awareness-week-december-1-7.html <p><img title="Crohn's Colitis Awareness Week" src="../files/uploads/IBD_week.jpg" alt="/files/uploads/IBD_week.jpg" width="180" height="180" />This week brings awareness to a disease that is very close to my heart: Inflammatory Bowel Disease (IBD), which includes 2 conditions: Crohn s Disease and Ulcerative Colitis. December 1-7 is <a href="http://online.ccfa.org/site/PageNavigator/AdvocacyPage.html" target="_blank">Crohn's and Colitis Awareness Week</a>!</p> <p>The reason I am very interested in these diseases is because I happen to know hundreds of people who live with IBD. Many of these people are children; others are adults who have been diagnosed since their childhood. What would surprise you is how healthy these people look on a given day. The truth is inside they can hurt at any time. <a href="http://www.ccfa.org/what-are-crohns-and-colitis/what-is-crohns-disease/" target="_blank">Crohn s</a> and <a href="http://www.ccfa.org/what-are-crohns-and-colitis/what-is-ulcerative-colitis/" target="_blank">Colitis</a> affect the digestive tract. Yes, that means it causes all types of GI distress including diarrhea, rectal bleeding, urgency, cramps, abdominal pain and constipation, amongst others. These symptoms can cause weight loss, fatigue, anemia, loss of appetite, etc. </p> <p>For the past 2 years, I have had the opportunity to volunteer at <a href="http://www.ccfa.org/get-involved/camp-oasis/" target="_blank">Camp Oasis</a>. It is one of the reasons I look forward to summer time! Before I attended camp as a counselor, I knew some of these people. At least I thought I did. I knew them as a medical professional. I was aware of the symptoms they experience, which include the endless number of pills, shots and vitamins they need to take several times daily. I knew that their bad days were far worse than any of my bad days. What I didn t know, was their real struggles. I didn t know the difficulty they experience trying to live life. I didn t know all the events or experiences they miss because they had a bad day I mean, a real bad day! I didn t know the uncomfortable moments they experience more often than not; those moments when people make fun of how often they have to run to the bathroom or how long it takes them once they do go. Yes, it s uncomfortable they know it, we know it! What I did know, before and after camp, was how amazing these people are. I knew how strong, supportive, determined, disciplined and happy they are! Camp Oasis is a place where campers and counselors can share their experiences, fears, joys and struggles in a judge-free zone. They are able to enjoy an array of fun activities with new and old friends while having the chance to teach others with the same condition. Click here to see a video of this year s camp: <a href="http://www.youtube.com/watch?v=Pd_ZX935FO0" target="_blank">Camp Oasis 2013</a>.</p> <p>You may be surprised to find out that a coworker, a friend, a neighbor, your son s teammate or your daughter s classmate may be living with IBD. At this time, there is no cure for it. There are several treatment routes, many of which are still being researched this is why we must raise awareness!</p> <p>As a <a href="../content/maria-paula-carrillo-ms-rdn-ld.html" target="_blank">Registered Dietitian Nutritionist,</a> I have had to educate and create nutritional plans for many of my patients - both children and adults - who either have a new diagnosis of IBD or are experiencing a flare-up (a period of time when symptoms become active). Since Crohn s and Colitis affect the digestive tract, nutrition is very important. IBD increases the risk for malabsorption of many nutrients. Some of the basic nutrition points of living with IBD - whether you are in remission or experiencing a flare-up - include:</p> <p>- <strong>Eat a healthy and balanced diet. </strong>Ensure that all food groups are included if you can tolerate them.</p> <p>- Digestion starts in your mouth. Chewing foods well helps start the digestion process. <strong>Chew, chew, chew!</strong></p> <p>- <strong>Make sure that you are eating foods that are good sources of calcium and vitamin</strong> D (think dairy sources or either lactose-free dairy or enriched dairy alternatives if you are lactose intolerant). Many of the medications that are used to manage IBD can affect your bones in the long term. You may need additional supplementation check with your physician or <a href="http://www.eatright.org" target="_blank">registered dietitian nutritionist</a>.</p> <p>- <strong>Eliminate hard to digest foods from your diet.</strong> These include corn and popcorn, nuts and seeds. These foods can cause irritation and can be very dangerous when there is risk of obstruction in the digestive tract.</p> <p>- <strong>Include iron rich foods in your diet</strong>. Iron is an important mineral, especially in IBD. It helps restore losses that may occur with bleeding. If you have iron deficiency, you may be fatigued regularly. Good sources of iron include meats (beef, tuna, chicken, liver), beans, leafy greens, and fortified cereals.</p> <p> - In addition to iron, <strong>consume sufficient calories and protein</strong>. Protein helps with tissue healing which is extremely important when you have inflammation. Calories will help ensure proper weight is achieved or maintained and will lead to proper growth when balanced with adequate protein. These nutrients in addition to fats will provide you the energy needed for daily activities. </p> <p> - Fiber is very important in your diet except during flare-ups. Most of the time, <strong>make sure you include whole grains, fruits and vegetables in your daily</strong> diet. During flares, back off until symptoms resolve, then reintroduce it slowly. Fiber can help your stools become more solid and less watery. </p> <p>- <strong>Hydration is essential.</strong> Drink plenty of fluids water is best but oral rehydration solutions may be necessary at times. Avoid sugary or carbonated beverages.</p> <p>For more information on IBD visit: <a href="http://www.ccfa.org/" target="_blank">Crohn's and Colitis Foundation of America</a>.</p> dont-burn-your-turkey-heres-why http://lemondnutrition.com/blog/dont-burn-your-turkey-heres-why.html http://lemondnutrition.com/blog/dont-burn-your-turkey-heres-why.html <p><em>By Stacy Gage, <a href="http://www.twu.edu/nutrition-food-sciences/default.asp" target="_blank">Texas Woman's University</a> Dietetic Intern</em></p> <p><img title="Burnt Turkey!" src="../files/uploads/burnt-turkey.jpg" alt="Burnt Turkey!" width="300" height="187" />When you prepare meats do you worry about it causing cancer? Do you have a family member or friend with cancer? In my family, I have a cousin in his mid-thirty s and found out he had colon cancer. He had no family history but he does have history of cooking meats. This made me really curious and to start reading scientific journal articles. It has been proven that when preparing foods at very high temperatures like frying and grilling over an open flame, certain cancers can develop. The two most current carcinogens include heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) these are formed during that heating process in the muscle of the meats, including beef, pork, fish, and poultry. In addition, the formation of these carcinogens are influenced by the <strong>type of meat</strong>, <strong>the cooking time</strong>, <strong>the cooking temperature</strong>, and <strong>the cooking method</strong>. To help prevent cancer, meats should be processed at a <span>lower</span> temperatures for a longer time. This can help avoid contact of food with an open fire, when the fire is located below the meat. However, for safety reasons, the cooking method must guarantee the inactivation of all possible bacteria.</p> <p>Also, there have been questions on how <strong>marinades</strong> can have effect the production of carcinogens. I do not know about you, but I use marinades for flavor, tenderness and moistness of meats. They can also be used as a barrier between the meat and the hot fire. Some go as even far to believe the marinade can help decrease the chance of the meat forming the cancer causing agents to form. Is this true? Yes! In one of the journal articles I read, they found that certain sugars can have impact on the amount of carcinogens produced. The results showed that chicken marinated had higher amount of carcinogens form than brown sugar; whereas chicken marinated with honey had the lowest carcinogens form.</p> <p>Here are some facts you may not have known:</p> <p> </p> <ol> <li>Nearly 99% of all PAHs are found in the outer layer of dry sausages.</li> <li>Meat related carcinogens are associated with increased risk of colorectal, breast, prostate, pancreatic and other cancers.</li> <li>The more acidic the marinade is, the less amount carcinogens will form.</li> </ol> <p>In conclusion, controlling temperature is important in minimizing the formation of the carcinogens and their intake can be reduced by not consuming the outermost layer of the meats. If still unsure, just remember the darker the color of the meat after cooked, the higher risk of carcinogens produced!</p> <p>For more information, go to:</p> <p><em><a href="http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats" target="_blank">National Cancer Institute: Chemicals Cooked in Meat at High Temperatures and Cancer Risk</a> </em></p> <p><em><a href="http://www.eatright.org/kids/article.aspx?id=6442470726 terms=heterocyclic%20amines" target="_blank">Kids Eat Right: Grilling for Safety </a></em></p> <p><em>For other holiday food safety tips, head on over to the<a href="http://www.homefoodsafety.org" target="_blank"> Academy of Nutrition and Dietetics Home Food Safety website</a>.</em></p> <p>Are you a dietitian or any other science profession? <a href="../files/uploads/CookedMeatsCancer-Research.pdf" target="_blank">Read Stacy's more technical explaination here!</a></p> milk-411-part-2-of-2-milk-compared-to-the-alternatives http://lemondnutrition.com/blog/milk-411-part-2-of-2-milk-compared-to-the-alternatives.html http://lemondnutrition.com/blog/milk-411-part-2-of-2-milk-compared-to-the-alternatives.html <p>Milk: It does a body good! Most of us have heard that phrase at some point. There is so much controversy around milk that it makes us wonder..."Does it really?" Well, let s see!</p> <p>Cow s milk contains calcium, protein, potassium, phosphorus, vitamins: D, B12, A, B2 and B3. Finding all these essential nutrients makes cow s milk a nutrient-dense food; which provides you with more nutrition for the calories consumed. Why are these nutrients so important (especially for active individuals) you may ask? Keep reading </p> <p>C<strong>alcium</strong> does not only help your body build and maintain the strength of your bones and teeth; it is also essential for nerve function, muscle contraction and blood clotting. 1 cup of cow s milk has the same amount of calcium (30% of the Daily Value) as 30 cups of raw spinach!</p> <p><strong>Protein</strong> allows your body to build and repair muscle tissue. At the same time, it provides a good source of energy during high powered endurance exercises. Cow s milk contains protein which is considered high-quality ; this means it has all the essential amino acids (amino acids your body can not produce, at least not enough). An 8 oz serving of cow s milk provides 16% of the Daily Value for protein, the same as a chicken breast.</p> <p>One cup of cow s milk provides 11% of the Daily Value for <strong>potassium</strong>, the same as 3 small bananas and more than many sports drinks. This is an important nutrient which regulates your body s fluid balance as well as maintains normal blood pressure.</p> <p>As a great source of <strong>phosphorus</strong>, cow s milk provides of the Daily Value (25%) in an 8 oz cup; you would get the same amount in 3 cups of canned kidney beans. Phosphorus is important as it not only strengthens your bones but it also generates energy in your body s cells.</p> <p>In addition, cow s milk is a great source of many vitamins:</p> <p>- <strong>Vitamin A </strong>(10% of Daily Value) - not only allows you to maintain normal vision and skin, but also helps regulate cell growth and protect the immune system. </p> <p>- <strong>Vitamin B12</strong> (22% of the Daily Value) - helps build red blood cells (these cells transport oxygen from the lungs to your muscles) and maintain the central nervous system.</p> <p><strong>- Vitamin B3</strong> or Niacin (10% of Daily Value) allows for the normal function of several enzymes (proteins in your body that allow chemical changes to happen) in your body including the metabolism of sugars and fatty acids.</p> <p><strong>- Vitamin B2</strong> or Riboflavin (26% of Daily Value) - converts food into energy which is extremely important for your muscles when you exercise.</p> <p>- <strong>Vitamin D</strong> (25% of Daily Value) - helps your body absorb calcium to build or maintain strong bones. </p> <p><img title="Milk Glasses" src="../files/uploads/3milks.jpg" alt="Milk Glasses" width="318" height="480" /></p> <p>The consumption of cow s milk has been studied and compared to soy milk in active individuals after they exercised (1-3 hours after). The results showed that the protein composition of dairy milk (compared to soy milk) provides a greater benefit for muscle protein balance and increased muscle mass. In addition, it showed a higher loss of body fat; this is most likely due to the higher calcium content and/or the properties of the proteins (whey and casein) in cow s milk. </p> <p><em>For this reason, over the past years, milk has had an increased presence at many athletic events. From my own experience a cold serving of low fat chocolate milk is the perfect recovery drink after a good run!</em></p> <p><strong><br /></strong></p> <p><strong><br /></strong></p> <p><strong>Let s Talk Alternatives!</strong></p> <p>Nowadays, there are many people who cannot drink milk because they have an allergy (You can actually still enjoy milk if you are lactose intolerant. Read more about that <a href="http://www.nationaldairycouncil.org/SiteCollectionDocuments/health_wellness/lactose_intolerance/Fall-in-Love-Again-with-Dairy_Branded_Revised.pdf" target="_blank">here</a>) Others choose not to due to vegan preferences. Either way, now that you know the benefits of the nutrients that milk provides, you can compare to non-dairy beverage alternatives and find one that suits you.</p> <p>Soy milk:</p> <ul> <li>made from filtered water and whole soybeans</li> <li>rich and creamy</li> <li>nutritionally it is similar to cow s milk</li> </ul> <p>TIPS look for fortified varieties, they will have added vitamins and other nutrients</p> <p> Almond milk:</p> <ul> <li> made of filtered water and ground almonds</li> <li>slightly nutty</li> <li>it has very small amounts of protein</li> </ul> <p>TIPS look for ones that have calcium and vitamin D added</p> <p> Hemp milk:</p> <ul> <li> made of filtered water and shelled hemp seeds</li> <li>creamy consistency, stronger flavor</li> <li>contains calcium, vitamin D and moderate amounts of protein</li> </ul> <p>TIPS: beware that many varieties are higher-calorie, higher-fat</p> <p>Rice milk:</p> <ul> <li>has a neutral flavor (slightly sweet), light and not as creamy (thin consistency) as other cow milk alternatives</li> <li>minimal protein</li> </ul> <p>TIPS: look for fortified varieties with added calcium and vitamin D</p> <p>Oat milk:</p> <ul> <li> made of oat groats, filtered water with other grains and beans</li> <li>creamy; has a mild and sweet flavor</li> <li>good source of protein (fortified varieties are also great sources of calcium and vitamin D)</li> </ul> <p>TIPS: read the label for possible soy ingredients if you are looking for a soy-free choice</p> <p>Coconut milk:</p> <ul> <li> made of coconut cream (water, coconut, guar gum), cane sugar with added nutrients</li> <li>creamy, smooth and sweet; it does not have a strong flavor</li> <li>minimal protein but as much saturated fat as whole milk</li> <li>good source of vitamin D and vitamin B12</li> </ul> <p>TIPS: coconut milk cartons (usually found in the dairy section) are different than canned coconut milk (which is usually coconut water/juice)</p> <p>Here is a nutrient comparison of cow's milk with other "milk type" alternatives:</p> <p><a href="../files/uploads/milkcomparison2.jpg" target="_blank"><img title="Cow's Milk Compared With Alternatives" onmouseover="this.src='http://lemondnutrition.com/files/uploads/milkcomparison2.jpg';" src="../files/uploads/milkcomparison2.jpg" alt="Cow's Milk Compared With Alternatives" width="2000" height="635" /></a></p> <p><strong>[CLICK PHOTO TO ENLARGE]</strong></p> <p>In summary, read those labels and compare! Look for higher protein content, fortified versions that will provide more vitamins and minerals and if possible, lower added sugars.</p> <p><em>PS - As a pediatric dietitian I also have to add that neither cow s milk or these non-dairy alternatives are equivalent to breast milk or commercially available infant formulas. Infants can suffer devastating deficiencies if not provided with the nutrients they require.</em></p> milk-411-part-1-of-2-common-questions-answers http://lemondnutrition.com/blog/milk-411-part-1-of-2-common-questions-answers.html http://lemondnutrition.com/blog/milk-411-part-1-of-2-common-questions-answers.html <p>It seems like I have recently heard a lot of statements regarding dairy milk or have been asked many questions about it. <em>What type of dairy milk is better? Is raw milk is healthier for you? Why does milk have so much sugar?</em> <em>I can t drink milk because I am lactose intolerant.</em> The questions and comments are endless. </p> <p>This part 1 blog post will cover many questions regarding dairy milk. The part 2 blog post will tackle non-dairy beverages and their nutrition adequacy compared to milk. </p> <p><strong>Sugar content of milk</strong></p> <p>There are 12 grams of sugar in every 8 ounces of milk. The type of sugar you find in milk is called lactose. It cannot be found anywhere else. In fact, it is the only source of carbohydrate that is derived from animal sources. The problem with lactose arises when you are lactose intolerant (don t hold your breath, there are options for that). Lactose as well as other natural sugars that come from whole foods is an important part of a healthy diet. If you read the ingredient label on milk, it says MILK. </p> <p> <img src="../files/uploads/milk.jpg" alt="" width="612" height="800" /></p> <p>Lactose occurs naturally in milk; it is not added sugar, and it makes milk be milk! It is important to remember that your body uses sugar to provide you with energy. Don t be shy; drink your milk! There are other things you can cut down on if you are trying to decrease your sugar intake.</p> <p><strong>Lactose intolerant: now what?</strong></p> <p>I discussed some general information about lactose above. Additionally, it is important to know that lactose is broken down by lactase an enzyme present in the body. Many people have a lower amount of lactase which causes them to be gassy, bloated, have diarrhea or loose stools, experience pain/cramps or have rumbling sounds in their lower abdomen and possibly even cause them to throw up. With this being said, some may tolerate small amounts of milk at a time or some other dairy choices which may be lower in lactose the tolerance varies from individual to individual. </p> <p>One of your options is lactose free milk. The name makes it confusing because the lactose has not been taken out; it actually has the enzyme lactase added to it which breaks it down to glucose and galactose so your body doesn t have to. This may cause it to taste a little sweeter than regular milk. Nutrition wise, regular milk and lactose-free milk are the same. Lactose intolerance is not the same as having a milk allergy, in which case you should not consume any type of dairy. Milk allergies are associated with the proteins in milk -- and remember that lactose is the milk sugar.</p> <p><strong>Organic milk vs. regular milk</strong></p> <p>The USDA (United States Department of Agriculture) states that USDA certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible. </p> <p>If labeled 100% organic, the product has no synthetic ingredients; if labeled organic, it has a minimum of 95% organic ingredients. Both may use the U.S. Department of Agriculture (USDA) organic seal. Food labeled made with organic ingredients must contain at least 70% organic ingredients but may not use the seal.</p> <p>At this time there is not any evidence that proves that organic milk is better when talking about nutrition composition, quality or food safety. All main nutrients that are beneficial to a healthy diet are the same in organic milk and regular milk. Organic milk gives you an additional choice to allow you to meet the recommended three servings a day of milk and milk products.</p> <p> </p> <p>Many brands of regular milk may contain the hormone rBST which is given to dairy cows to increase milk production. The rBST has been suggested to increase risk of cancer and cause early puberty, but a link has not been made. Cows naturally produce hormones, so no milk is entirely hormone free; however organic milk has no synthetic hormones added.</p> <p> </p> <p>When milk is certified organic, it is referring to the farm management practices and not to the milk itself. The government has rigorous standards that ensure all types of milk are wholesome, safe and nutritious. All milks contain hormones that naturally occur in the animal, but organic milk does not contain added synthetic hormones. These days many local stores provide regular milk without rBST hormone (i.e. Kroger, Wal-Mart, Safeway, H-E-B).</p> <p><strong>Raw milk: know the risks</strong></p> <p>Raw milk is milk that has not been pasteurized to kill harmful germs. It is important that you are aware and understand the risks of drinking raw milk if this is something you chose to do. We know that food-poisoning can occur from many foods but raw milk is high on the list. The FDA (Food and Drug Administration) and the CDC (Center for Disease Control and Prevention) strongly support pasteurization. In fact, the CDC reports that unpasteurized milk is 150 times more likely to cause foodborne illness and results in 13 times more hospitalizations than illnesses involving pasteurized dairy products. </p> <p>Drinking raw milk or any products made from it (like cheeses and yogurts) can cause Salmonella, Listeria, Campylobacter and E.coli amongst others which are serious and sometimes lethal infections. Anyone can be affected by these but especially children, pregnant women, older adults and those with a weak immune system.</p> <p>Many supporters of raw milk claim that pasteurization changes the nutritional composition of milk or that raw milk increases immunity and provides higher benefits than pasteurized milk. These claims do not have scientific evidence. Raw milk (unpasteurized) and pasteurized milk have the same nutritional composition. One of them increases your chances of serious health risks you pick.</p> <p> <img title="Nutrient Comparison: Types of Milk" src="../files/uploads/milkcomparison.jpg" alt="Nutrient Comparison: Types of Milk" width="1035" height="383" /></p> <p> <strong>Side to side comparison of different types of cow s milk</strong></p> <p>The 2010 <a href="http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DG2010Brochure.pdf" target="_blank">Dietary Guidelines for Americans</a> and <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> recommend 3 cups of low-fat or fat-free milk and milk products every day for Americans 9 years and older, For children 4 to 8 years, 2 1/2 cups, and 2 cups for children ages 2 to 3 years. </p> <p>Know the facts, and drink up!</p> <p> </p> nourish-nurture-series-welcomes-our-very-own-maria-paula-carrillo-ms-rdn-ld http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-our-very-own-maria-paula-carrillo-ms-rdn-ld.html http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-our-very-own-maria-paula-carrillo-ms-rdn-ld.html <p><img src="../files/uploads/MariaPaula1.jpg" alt="Maria-Paula Carrillo, MS, RDN, LD" width="320" />We are thrilled to have our very own dietitian from the Lemond Nutrition family here with us today for the Nourish Nuture series. This series has featured <a href="../categories/nourish-nurture" target="_blank">many dietitian parents</a> navigating the real world of child feeding. As you may now, <a href="../content/maria-paula-carrillo-ms-rdn-ld.html" target="_blank">Maria-Paula</a> joined Lemond Nutrition in August of this year and she has already assisted many families here in our practice.</p> <p>Today, we are here to get to know Maria-Paula and how she practices what she preaches!</p> <p>Thanks for being here with us, Maria-Paula. </p> <p><em>1. For our readers, what are the names and ages of your children?</em></p> <p class="Default">I have 2 precious little girls (who are growing way too fast!). Victoria is the oldest, she is 5 years old and started kindergarten this year. Sophia is the youngest (even though she doesn t think so!) and she is 3 years old. She attends pre-school a couple of days a week. </p> <p class="Default"><em>2. Tell us about any feeding challenges you have had with your children and how you overcame them.</em></p> <p class="Default">My first born would eat any fruit and vegetable placed in front of her. Well, then the second one came along not the same story. She would eat a big bite of taco salad and chew and swallow the chicken, beans, cheese and cautiously pull out a tiny piece of lettuce out of her mouth and say, I don t like this." Some days the thought of just not putting it on her plate crossed my mind it would have been easier for sure! I stuck to my rule - same food for everyone. She now loves salad and will actually eat it as a side dish!</p> <p class="Default">Then, my first born who loved every fruit and vegetable started with her trends. I don t like purple grapes. I only like green grapes! Why do I have to eat squishy (cooked) broccoli? I like crunchy (raw) broccoli!! I had to do the same thing Once again, the thought of just avoiding giving her certain foods crossed my mind. I continue to offer a variety of foods and they know my rule is: Try it; if you like it - eat it; if you don t - you do not have to eat it this time."</p> <p class="Default">Me: I know firsthand how difficult it can be to be consistent when you have been working hard all day and you are tired. But consistency is key!</p> <p class="Default"><em>3. Brown bag or school lunch? Why?</em></p> <p class="Default">Well, for now it has been a brown bag for me! My oldest just started kindergarten this year and before then, her preschool (where my youngest is enrolled now) offered a hot lunch a few days a week. It was pricey so it became more of a treat on special occasions when I couldn t pack her lunch.</p> <p class="Default">In addition, I have fun packing their lunches! I always make sure to include a fun napkin to add excitement. The pressure is on though! Victoria has started to ask to have the school lunch since some of her friends do. Knowing that school lunches are well balanced and include whole grains as well as plenty of fresh fruits and veggies is definitely exciting! I see these fitting into our meal-planning routine.</p> <p class="Default">Me: Yes. Victoria happens to be in the same school districts my kids and we are lucky to have a dietitian as the foodservice manager. Our school lunches are great.</p> <p class="Default"><em>4. In reference to feeding children, what are things that you learned as a mother that might not have been in the nutrition books?</em></p> <p class="Default">Everything tastes better with ketchup. I mean strawberries with ketchup sure, why not!</p> <p class="Default">If it has a cool name attached to it, they are most like it to try it. Do you want carrots or orange princess wands? Do you want brown rice or superhero power-food? I know what my choice would be!</p> <p class="Default"> I don t like that! is not always a real statement. Remember my rule? Try it - if you like it you eat it; if you don t - you can try it again next time. You can t know if you like something unless you try it, right?</p> <p class="Default"><img src="../files/uploads/MPC_girls.jpg" alt="" width="320" height="481" /></p> <p class="Default"><em>5. What are your top 3 practical tips you can provide mothers in feeding children that you use in your home?</em></p> <p class="Default">Teach your kids about food! I love to hear my girls say that chicken gives you muscles and carrots are good for your eyes. They also say too many cookies will not help you grow-up healthy or that soda is not for little kids. How do they know this? I guess I have always make statements about the food that I give them. Use opportunities like grocery shopping or meal preparation for giving age-appropriate information about foods.</p> <p class="Default">Be an example! If you want your children to eat a variety of foods do the same. If you want them to choose healthier snacks do the same. Remember, kids do what they see us do! </p> <p class="Default">Have back-up foods! Back up foods is the name I use for shelf-stable foods or frozen foods that are always available and ready to make an impromptu meal, snack or sack lunch! Frozen vegetables, no sugar-added canned fruit, whole wheat crackers with peanut butter, frozen yogurt tubes, etc. These foods can allow you to be ready in a pinch when you don t have the time.</p> <p class="Default">Me: Great tips!!</p> <p class="Default"> <em>6. What are your favorite family nutrition resources (websites, books, cookbooks, gadgets, tools, etc.)?</em></p> <p class="Default">One of my favorite kid s books is <a href="http://www.amazon.com/Very-Hungry-Caterpillar-Eric-Carle/dp/0399226907/ref=sr_1_1?ie=UTF8 qid=1381867138 sr=8-1 keywords=the+hungry+caterpillar" target="_blank">The Very Hungry Caterpillar</a> I think the message is right in front of you! It s clear that you need some fresh fruits and veggies to feel better and too much of anything will give you a stomach ache. The one thing I would change about this book, is the fact that they call the caterpillar fat. I do not like to use that word so I always change it to the big big caterpillar. (Too bad they are learning how to read now!)</p> <p class="Default">I also discovered this fun MyPlate plate just for toddlers! </p> <p class="Default"> <a href="http://www.amazon.com/Balanced-Meal-Toddler-Plate-Munchkin/dp/B00DB6BUAY" target="_blank"><img src="../files/uploads/MunchkinMyPlate.jpg" alt="Munchkin MyPlate" width="300" height="300" /></a></p> <p class="Default">I think it is a great teaching tool and a fun way to plan quick meals for little ones. It has nice divisions with fun colors that match the new <a href="http://www.myplate.gov">My Plate</a> which I a big fan of . You can find more about it on the <a href="http://www.munchkin.com/press/new-feeding-tools-munchkin-help-parents-instill-healthy-eating-habits" target="_blank">Munckin website</a>.</p> <p class="Default">Finally, who hasn t heard about <a href="http://www.pinterest.com" target="_blank">Pinterest</a>! It not only offers a variety of recipes but it also has some great ideas on how to make food fun! I don t get on it as often as I would like but a few things are stuck on my head and I try them randomly.</p> <p class="Default">Me: Yes! My kids love to search Pinterest food ideas to do together. This summer, we actually posted some of things we tried (<a href="../content/make-food-fun-using-pinterest.html" target="_blank">see here</a>)! Our <a href="http://www.pinterest.com/lemondnutrition/boards/" target="_blank">Lemond Nutrition Pinterest</a> was started this year and it provides several boards on healthy eating.</p> <p class="Default"><em>7. Tell us about any current nutrition initiatives you are working on that might assist parents and families in balanced nutrition and wellness.</em></p> <p class="Default">I am always looking for ways to enhance the teaching I give to families. I am actively creating new handouts/education materials that provide resources for children and families with food allergies. I am also brainstorming new resources for people with Celiac Disease or gluten sensitivities.</p> <p class="Default">In addition, I have a running list of topics to write an article or blog about. I like to keep my information practical. Let s see what the next one is! </p> <p class="Default">Me: I have since firsthand some of the handouts you have created (example: gluten-free snacks) and all the resources you have added to our library on food allergies. </p> <p class="Default">Maria-Paula, thanks once again for joining us for another Nourish Nuture blog interview. I know families out there will benefit from your great suggestions.</p> take-the-quiz-are-you-diet-or-fit-minded http://lemondnutrition.com/blog/take-the-quiz-are-you-diet-or-fit-minded.html http://lemondnutrition.com/blog/take-the-quiz-are-you-diet-or-fit-minded.html <p><img title="Diet vs. Fit-Minded" src="../files/uploads/DIETVSFIT.jpg" alt="Diet vs. Fit-Minded" width="1334" height="1049" /></p> <p>The scale can become a demi-God for many people. The sad reality is that many people fluctuate 3, 5 and even 10 pounds with no act of their own -- just the fluid fluctations of their bodies. Yet they use the scale as their only indicator of whether they are 'good' or 'bad.' </p> <p>People come to us for weight loss. I get it. But mark my words -- we have <em>never</em> had a client of ours have long term success when the only thing motivating them was weight loss. It must be deeper than that. In a day and age where we are bombarded by visual cues to be thin or look a certain way, it is easy for the young and old to be affected. People become desperate to look a certain way and they are willing to go against their own logic when it comes to trying very restrictive diets in order to get extreme results. </p> <p>Some people come to us interested in a meal plan in order to achieve weight loss. My question is always, "What happens when you are traveling or out with friends or after you lose the weight? What then?" A meal plan would be just like another temporary plan that provides no training for real-life scenarios. A person must get off the dieting carousel once and for all. It's only then that you will have your breakthrough.</p> <p><strong>Diet vs. Fit-Minded Approach</strong></p> <p>In all the hundreds of weight management consultations that we've done, there have been common denominators of people that are successful and people that are not successful in managing their weight long-term. If you cannot seem to figure this out for yourself, you might want to take this quick quiz to see if you are in the right mindset to manage your weight successfully.</p> <p>Take the quiz:<strong> click there!!-- </strong> <a href="https://docs.google.com/forms/d/178tLRc__WKTZVVW6smVQxYjKsDuAz32H5CxVH6C_HE4/viewform" target="_blank">Are you diet or fit-minded?</a> <strong> --click there!!</strong></p> <p><strong>Top 8 Characteristics of Fit-Minded People</strong></p> <p>Let's talk about what common denominators seem to work for long-term success. These include:</p> <p>1. Food is seen a wonderful pleasure that is tempered with health considerations.</p> <p>2. Nutrient-rich foods are emphasized for maximum health and energy.</p> <p>3. Calories are seen as the very energy it takes to run our bodies. Calories are a wonderful thing because without them we would not be able to function. </p> <p>4. Hunger is a sign to eat, and proper planning is done to ensure bodies are properly fueled.</p> <p>5. Food shaming is not done because fit-minded people understand that the body is very gracious. Dietary patterns vs. individual foods or meals dictate long-term effects on weight and health.</p> <p>6. Understanding that a strong body is built on regular physical activity, proper fuel and adequate rest.</p> <p>7. Regular physical activity is a vital component of a healthy body regardless of size or shape. Instead of waiting for the energy, fit-minded people fully understand that regular physical activity is the very thing that provides sustained energy to deal with all life's pleasures and challenges.</p> <p>8. Proper fitness does not merely refer to physical fitness. It is also fittness of the mind and spirit. Fit-minded people also take special attention to their feelings and emotional well-being -- and deal with them fully and appropriately. If needed, professional help is sought to work through any self-destructive behavior in order to be well.</p> <p>Although this is not a complete list, you can get a sense of the differences between diet-minded and fit-minded individuals. If you have had ongoing struggles with your weight, work on moving over to the fit-minded approach to wellness. </p> <p>We would love to hear your thoughts on your own experience with weight management. What has worked or not worked for you?</p> super-packed-snacks-that-make-the-grade http://lemondnutrition.com/blog/super-packed-snacks-that-make-the-grade.html http://lemondnutrition.com/blog/super-packed-snacks-that-make-the-grade.html <p>With school starting, we have been sharing tons of school lunch ideas on our <a href="https://www.facebook.com/lemondnutrition">Facebook page</a>, including an article that <a href="http://dfwchild.com/features/905/Making-Healthy-School-Lunches">Maria-Paula did for Dallas Child Magazine</a>. We hope you have <a href="https://www.facebook.com/lemondnutrition" target="_blank"> liked </a> us so you can check those out along with all our daily nutrition and wellness tips. </p><p>What is equally important to kid s meals are purposefully mindful and healthy snacks to keep your child going throughout the day. As parents, we must work around the school guidelines for snacks in class. These may include things such as no peanuts or not allowing snacks requiring utensils. Last year I had to contend with one of my kid s teachers not wanting combination snacks. (Try and work around this restriction by bagging combination foods in one container If that doesn't work, direct them to this blog post...because read on!).</p><p>At <a href="http://www.lemondnutrition.com" target="_blank">Lemond Nutrition</a>, our philosophy is to provide an overview of nutrition concepts so you can put foods together on your own according to taste preferences. For this blog post, we are including sample foods that would work in a classroom setting, i.e. no required heating or preparing and do not require forks or spoons. If you get the base concept down with putting a snack together then you can vary food ideas beyond what you see here in the classroom or home setting.</p><p>For children and adult snacks as well, you want to try to include at least two food groups to maximize nutritional value and keep energy levels stable. <em>You can accomplish this by choosing one high quality carbohydrate food along with one high quality protein food as your child's complete snack.</em></p><p>Most of us are visual learners, so we provided a slew of options to get your mind thinking!</p><p>First, choose your carbohydrate. You want to choose foods that are closest in original form or if packaged, have no added sugars.</p><p><img title="Carbohydrate Examples" src="../files/uploads/CarbChoices.jpg" alt="Carbohydrate Examples" width="3264" height="1837" /></p><p><em>Included here: a myriad of easily edible fruits and veggies; whole grain crackers, air-popped popcorn.</em></p><p>Got it? OK, now choose your protein-rich food item. For protein, the same suggestion of minimally processed in the food's most original form.</p><p><img title="Protein Examples" src="../files/uploads/ProteinChoices.jpg" alt="Protein Examples" width="3264" height="1837" /></p><p><em>Included here: nuts, nut butters (if your child's school requires nut-free then sunflower seed butter should be allowed), seeds, cheese of all kinds, greek yogurt squeezers, lightly salted soybeans</em></p><p>We love the <a href="https://www.google.com/#fp=13d6aa3a7d487f41 q=reusable+ice+cubes" target="_blank">reusable ice cubes</a> for lunches and snacks, as they have minimal sweating when they thaw out. Use these to surround any cold snacks with these cubes in a plastic bag or container.</p><p>Remember, the foods featured here are not all-inclusive. They are only meant to get you thinking along these lines. Your child has celiac disease or a food allergy? Using this concept, adapt your choices to be gluten or allergy free. If you are in a pinch for time, consider a snack that might have two food groups rolled into one. For the classroom, you might choose a whole grain low-sugar ( 10 grams) granola bar with minimal additives. </p><p><img title="Granola Bar Examples" src="../files/uploads/GranolaBars.jpg" alt="Granola Bar Examples" width="3264" height="1837" /> </p><p>You might want to check out my <a href="http://www.foodandnutrition.org/Stone-Soup/June-2013/The-Power-of-Sunflower/" target="_blank">sunflower seed bars</a> as another one-item choice, too!</p><p>And lastly, we came up with a healthier version of a trail mix. Since your child is in class and not on the trail, we modified the proportions so it provides just the right amount of energy.</p><p>The idea for the trail mix is simple: 2/3 of the mix is your base grain - such as whole grain cereal, baked crackers and/or pretzels and rest of the mix (1/3) higher calorie additions such as dried fruit and nuts.</p><p>A high fiber base followed by a salty + nutty + sweet flavor combination usually makes for a tasty and still healthy snack. Here is a quick recipe we give our families in our private practice. Multiply the amounts as desired for a larger batch to use throughout the week:</p><p>1 cup regular low-sugar whole grain cereal O s<br /> 1 cup whole grain cheddar crackers or pretzels<br /> 1/3 cup your favorite nuts or seeds<br /> 1/3 cup dried fruit such as raisins or cranberries</p><p><img title="Lemond Nutrition Trail Mix" src="../files/uploads/trailmix.jpg" alt="Lemond Nutrition Trail Mix" width="1400" height="1012" /></p><p><em>Nutrition Information: 172 calories per cup serving</em></p><p><em></em>What is your favorite snack combination? We'd love to hear from you!</p> in-home-cooking-camp-for-kids http://lemondnutrition.com/blog/in-home-cooking-camp-for-kids.html http://lemondnutrition.com/blog/in-home-cooking-camp-for-kids.html <p>We all want to raise our kids to be healthy eaters. <em>Right?</em> We also want meal times to be pleasant. <em>Don t we? </em>And, we surely<strong> </strong>want to<strong> </strong>raise our kids to be competent, able adults. <em>Of course we do.</em> </p> <p>An <strong>in-home cooking camp</strong> does all of those things and builds lasting memories together as a family.</p> <p> <img title="Cooking Camp Today" src="../files/uploads/cooking_camp_sign.jpg" alt="Cooking Camp Today" width="428" height="640" /></p> <p>Not much of a cook yourself? No problem. <strong>Explore with your kids</strong>. And if you love cooking, relinquish control. This is not about perfection, and there should be no high expectations for the finished product. It s about exploring as a family in the kitchen and hopefully having your kids learn at least one skill each time you do an in-home cooking camp.</p> <p>For this adventure, you will need:</p> <p>1. Kids (Exhibit A):</p> <p> <img title="Hannah Evan Eating Cheese" src="../files/uploads/hannah_evan_cheese.jpg" alt="Hannah Evan Eatng Cheese" width="640" height="470" /></p> <p><em><strong>My silly children, Hannah age 9, and Evan, age 6.</strong></em></p> <p>2. At least one parent, but both parents are best. If you do this as a family, it will have maximum impact. Good emotion (fun times with family) surrounding a learning experience will be sure to solidify in their minds for years to come.</p> <p>3. A recipe or task to create. </p> <p><img title="Cooking Camp Guidelines" src="../files/uploads/Cooking_Camp_Guidelines.jpg" alt="Cooking Camp Guidelines" width="960" height="720" /></p> <p> </p> <p>Follow along with our family as we do a <strong>Dinner Helpers Camp</strong> by making Vitamix's <a href="https://www.vitamix.com/Find-Recipes/B/A/Bacon-Cheddar-Potato-Soup" target="_blank">bacon cheddar potato soup</a> (linked!) with a mixed green salad. We also started making some homemade ice cream that we finished making the next evening. </p> <p><strong>You will soon learn that this is less about the recipe that you are creating than it is the experience together</strong>. Let s practice some kitchen skills and have some fun!</p> <p>Before you get started with anything in the kitchen, reinforce your hand washing rule in your home.</p> <p><strong>Make it fun.</strong> Have them sing the Happy Birthday song while washing their hands with warm soapy water.</p> <p><img title="Evan washing his hands" src="../files/uploads/handwashing.jpg" alt="Evan washing his hands" width="640" height="427" /> </p> <p><strong>SKILL: HANDWASHING</strong></p> <p>After Hannah washed her hands, she started helping my husband Jeff start the ice cream preparation.</p> <p><img title="Hannah mixing" src="../files/uploads/mixing.jpg" alt="Hannah mixing" width="614" height="640" /></p> <p><strong>SKILL: MIXING</strong></p> <p> </p> <p><img title="Hannah pouring" src="../files/uploads/pouring.jpg" alt="Hannah pouring" width="428" height="640" /> </p> <p><strong>SKILL: POURING</strong></p> <p>While we have Hannah working on the ice cream, we start Evan on the chopping of onions for the potato bacon soup. A <strong>veggie chopper</strong> like this one from <a href="http://www.pamperedchef.com/ordering/prod_details.tpc?prodId=240 words=vegetable%20chopper" target="_blank">Pampered Chef</a> is a wonderful tool that <strong>allows kids to chop food without the risk of getting cut.</strong> And it s fun for them!</p> <p> <img title="Evan chopping" src="../files/uploads/chopchop.jpg" alt="Evan chopping" width="1576" height="473" /></p> <p><strong>SKILL: CHOPPING</strong></p> <p>Hannah is managing the bacon on the stove. Since she is now 9 years old and has been helping me since toddlerhood, we allowed her to cook the bacon with close supervision.</p> <p> <img title="Cooking with Heat" src="../files/uploads/cooking_with_heat.jpg" alt="Cooking with Heat" width="640" height="463" /></p> <p><strong>SKILL: COOKING WITH HEAT</strong></p> <p><a href="http://www.eatright.org" target="_blank"><img title="Cooking Skills By Age" src="../files/uploads/cooking_skills_by_age.jpg" alt="Cooking Skills By Age" /></a></p> <p>After the bacon was cooked, we had Hannah break the bacon up into small piece before it went into the Vitamix.</p> <p><img title="Hannah preparing bacon" src="../files/uploads/hand_preparation.jpg" alt="Hannah preparing bacon" width="640" height="599" /> </p> <p><strong>SKILL: HAND PREPARATION</strong></p> <p>The soup calls for shredded cheddar cheese. Evan practiced his measuring skills by measuring out some cheese.</p> <p><img title="Evan measuring" src="../files/uploads/measuring.jpg" alt="Evan measuring" width="428" height="640" /> </p> <p><strong>SKILLS: MEASURING</strong> </p> <p>Now it s time to put all the components of the bacon cheddar soup into the Vitamix. Hannah s turn is up! In these photos what you don t see is that Hannah spilled the milk all over the place when she was pouring it into the blender. She was pretty upset with herself, but we said that it was part of cooking. Messes happen!</p> <p><img title="Hannah combining" src="../files/uploads/combining.jpg" alt="Hannah combining" width="960" height="720" /> </p> <p><strong>SKILL: COMBINING</strong></p> <p>We got the Vitamix on the soup setting, and we re ready to get the table set!</p> <p><strong>Kids love to be helpful and part of the team!</strong> And our team is Family Lemond.</p> <p><img title="Hannah Evan setting the table" src="../files/uploads/setting_table.jpg" alt="Hannah Evan setting the table" width="917" height="359" /> </p> <p> <strong>SKILL: SETTING THE TABLE</strong></p> <p>Family Lemond was thrilled at the finished product, and the kids loved the fact that they helped make the soup.</p> <p> <img title="Potato Bacon Cheddar Soup" src="../files/uploads/potato_bacon_soup.jpg" alt="Potato Bacon Cheddar Soup" width="640" height="538" /></p> <p> </p> <p><strong>Challenge:</strong> Tell your kids that the family is doing a cooking camp together and do it. Make being in the kitchen an event that they see as fun. Even if you are just making dinner, each experience is something they will cherish for years to come. Family memories + kitchen skills = devine.</p> <p>From our home to yours.</p> nourish-nurture-series-welcomes-sarah-krieger-mph-rdn-ldn http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-sarah-krieger-mph-rdn-ldn.html http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-sarah-krieger-mph-rdn-ldn.html <p class="Default">Welcome back to our Nourish Nurture blog series where we find out the inside scoop on how dietitian parents raise healthy eaters. Today we are honored to have <a href="http://www.sarahkrieger.com" target="_blank">Sarah Krieger</a>, registered dietitian nutritionist out of Saint Petersburg, Florida. I first learned about Sarah when I stumbled upon her video series online called <a href="http://www.sarahRD.tv" target="_blank">SarahRD.tv</a> a fun online show that she does with her kids that provides practical tips for families. Already a fan, I was super excited to learn that she was also a spokesperson for the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition of Dietetics</a>, so when I joined that group in June of last year I got the opportunity to get to know Sarah. I ve been wanting Sarah to join me for this blog series because I know she would have a lot of good tips to share. </p> <p class="Default">Welcome, Sarah! For our readers:</p> <p class="Default">1. What are the ages and gender of your children?</p> <p class="Default">I have two boys and a girl ages 10, 7 and 4 years of age.</p> <p class="Default"><em>2. Tell us about any feeding challenges you have had with your child/children and how you overcame them.</em></p> <p class="Default">With my daughter, she was fairly stubborn when it came to eating a variety of foods on the plate. For example, if I made a plate of turkey, cucumbers, grapes and graham crackers, she would eat the crackers first and then want more of the same. I offer the sweet with the meal and kids get it, but she took the longest to grasp the concept, but she gets it now.</p> <p class="Default">Me: Isn't it interesting how kids approach eating so differently? It looks like repetition really helped her get the hang of things.</p> <p class="Default">3<em>. Brown bag or school lunch? Why?</em></p> <p class="Default">Preschool years=brown bag for 4 year-old class (VPK), so this coming year, the youngest will take lunch (aftercare is from noon to 2p!) 5 days a week. The older 2 prefer to buy lunch. I am proud of our district s public school lunch program. I know the menu writer and what she a challenge it is to work with the budget and the nutritional guidelines at the same time. The quality of the lunches are superior to the lunch boxes I see my children s friends eating. I aim to eat lunch with my one of the kids at least every few weeks. If parents could really taste the meals their kids are offered without forming an opinion before trying the food ..they would be surprised. My personal favorites are the honey chicken (Baked chicken thigh or legs) over brown rice with cooked broccoli on the side or the pork barbeque on a whole grain bun is great too!</p> <p class="Default">Me: That is such great advice! And I agree with you about the school lunches. They provide the variety that you typically don't see in a brown bagged lunch.</p> <p class="Default"><em>4. In reference to feeding children, what are things that you learned as a mother that might not have been in the nutrition books?</em></p> <p class="Default">Sarah: Let go of control of what the kids eat when they are in someone else s home especially a family member (grandma, aunt, cousin). Arguments with family members aren t worth it and it is more important to teach the kids how to eat in their home and how to handle social eating when they are bit older and can communicate for themselves when mom may not be there.</p> <p class="Default">Me: Yes! Like I say, kids are in training at our homes. If you make all the decisions for them, they won't know how to deal with real life once they are thrust out there on their own!</p> <p class="Default"><em>5. What are your top 3 practical tips you can provide mothers in feeding children that you use in your home?</em></p> <p class="Default">Sarah: Tip #1: When you want your kids to try a new nutritious food (usually a vegetable or fruit), make sure they are hungry! No snacks AT LEAST 2 hours before a meal</p> <p class="Default">Tip #2: Dine outside the home only when traveling. I live by this and when my oldest was a toddler I would bring lunch to the park while the other mothers took the kids to fast food. Guess what happens? They can t drive by the restaurants without a child whining or demanding it---it s a slippery slope that easily becomes a habit a habit that is difficult to break when the kids are older past age 5 or so.</p> <p class="Default"><img title="Sarah Krieger with her children" src="../files/uploads/SarahKrieger-kids.jpg" alt="Sarah Krieger with her children" /></p> <p class="Default"><strong>Sarah at home with her children and new chickens that provide their family with fresh eggs daily.</strong></p> <p class="Default">Tip #3: Let the kids pick out fruit and vegetables, seafood and lowfat yogurt choices basically give them a little control when selecting nutritious foods. When kids are part of the shopping, and then part of the preparing of the food ..they are more likely to taste the food and make it part of their diet.</p> <p class="Default">Me: Yes!! I like to say give your kids choices within parameters where anything they choose would work well.</p> <p class="Default"><em>6. What are your favorite family nutrition resources (websites, books, cookbooks, gadgets, tools, etc.)?</em></p> <p class="Default">Sarah: I have always adored cookbooks and food/cooking magazines: <a href="http://www.bonapetit.com" target="_blank">Bon Appetit</a>, <a href="http://www.cookinglight.com" target="_blank">Cooking Light</a>, <a href="http://www.eatingwell.com" target="_blank">Eating Well</a>, <a href="http://www.vegetariantimes.com" target="_blank">Vegetarian Times</a> .and then the websites along with <a href="http://www.fatree.com" target="_blank">fatfree.com</a> and <a href="http://www.allrecipes.com" target="_blank">allrecipes</a>. But in the past 6+years (once baby 2 came along), sometimes I will search an ingredient on a few of those sites and be inspired to make up own recipe eggplant as example.</p> <p class="Default">Me: All great websites!</p> <p class="Default"><em>7. Tell us about any current nutrition initiatives you are working on that might assist parents and families in balanced nutrition and wellness.</em></p> <p class="Default">For the past 10 years I have worked part-time for All <a href="http://www.allkids.org" target="_blank">Children s Hospital in St Petersburg, FL</a> leading the <a href="http://www.fit4allkids.org" target="_blank">Fit4AllKids</a> and Fit4AllTeens weight management for children and their families program. I am passionate about not just teaching families with overweight and obese children to eat the most nutritious they can, but any family that is willing to make a few changes for the better. In the past year we finally launched the <a href="http://www.fit4allkids.org" target="_blank">Fit4AllKids</a> website, which had been a micro-site from <a href="http://www.allkids.org" target="_blank">allkids.org</a>. Even though we only offer in person group programs, the info on the site is great for any family, anywhere.</p> <p class="Default">Two years ago my husband and I launched <a href="http://www.SarahRd.tv" target="_blank">SarahRD.tv</a>, a short nutrition-education television channel that can be viewed from the actual site, but is also found on <a href="http://www.blip.com" target="_blank">Blip</a>, <a href="http://www.vimeo.com" target="_blank">Vimeo</a>, <a href="http://www.boxee.com" target="_blank">Boxee</a>, <a href="http://www.ifood.tv" target="_blank">iFood.tv</a> and <a href="http://www.youtube.com" target="_blank">Youtube</a> and other social media sites. The mission for the t.v. show is to educate anyone that may be searching for a nutrition topic (packing school lunches, for example) and then know to rely on the channel for factual nutrition information from a <a href="http://www.sarahkrieger.com/Dietitian-Questions/What-is-the-difference-between-a-nutritionist-and-a-dietitian.html" target="_blank">registered dietitian nutritionist (RDN)</a>.</p> <p class="Default">Me: Well, best to you in all your endeavors, Sarah! Keep up the great work you are doing for families everywhere.</p> <p class="Default">For more information on Sarah, visit her <a href="http://www.sarahkreiger.com" target="_blank">website</a>, <a href="http://www.sarahrd.tv" target="_blank">online video series</a> or follow her on <a href="https://www.facebook.com/SarahRD.tv" target="_blank">Facebook</a>, <a href="https://twitter.com/SarahRDtv" target="_blank">Twitter</a> or <a href="https://plus.google.com/113327870702027290530/posts" target="_blank">Google+</a>.</p> family-recipe-lydia’s-stuffed-bell-peppers-and-mixed-greens-with-balsamic-maple-dressing http://lemondnutrition.com/blog/family-recipe-lydia’s-stuffed-bell-peppers-and-mixed-greens-with-balsamic-maple-dressing.html http://lemondnutrition.com/blog/family-recipe-lydia’s-stuffed-bell-peppers-and-mixed-greens-with-balsamic-maple-dressing.html <p>Don t you love family recipes? The legacy that generations leave behind live on in family recipes. And this is certainly the case of Lemond Nutrition s student intern Kate Arvesen s family recipe for stuffed peppers. Her grandmother Lydia is gone now, but she leaves this tasty recipe that allows Kate s family to continue connecting with Lydia during family meals. We are honored to share Kate s beloved Gram s stuffed bell pepper and mixed salad with balsamic maple dressing with you.</p> <p>First, let s work on the stuffed bell peppers.</p> <p><span>Ingredients<br /></span>6 green, red, yellow peppers<br />1 pound extra lean ground beef<br />2 tablespoon chopped onion<br />1-2 cloves minced garlic<br />2- 8 ounce cans of tomato sauce<br />1 cup of instant whole grain brown rice<br />1 cup of shredded cheese</p> <p><img src="../files/uploads/meat4bellpeppers.jpg" alt="Meat For Bell Peppers" width="1225" height="953" /> </p> <p><em>Step One:<br /></em>Brown the ground beef with onion and garlic. Add one 8-ounce can of tomato sauce and one teaspoon of salt. Mix together with 1 cup of cooked rice.</p> <p><img src="../files/uploads/bellpeppers.jpg" alt="Bell Peppers" width="1225" height="980" /> </p> <p><em>Step Two:<br /></em>Wash bell peppers in cool running water and pat dry. Cut the tops off and clean the seeds out well. Parboil peppers in a large pot with one-inch of water for 5 minutes. Place bell peppers in an ungreased baking dish and stuff each pepper with 1/ 2 cup of the mixture. Pour another 8-ounce can of tomato sauce over the peppers.</p> <p>Step Three:<br />Cover and bake at 350 for 45 minutes. Uncover and bake for an additional 10 minutes. Sprinkle with cheese and bake for 5 more minutes. </p> <p>Lydia s Mixed Greens with Balsamic Maple Dressing</p> <p>First, combine the following ingredients in a large bowl:</p> <p>8 cup European blend mixed greens (big tub if purchasing already washed variety)<br />1 cup dried cranberries<br />6 c. onions, chopped<br />1-10 oz. pkg. frozen peas, thawed<br />1 c. crumbled low fat feta cheese</p> <p>Set aside. To make the dressing:</p> <div>1 cup Colavita aged balsamic vinegar<br />1/2 cup maple syrup (lite natural<br />1/4 cup minced shallots<br />1/2 cup canola oil<br />1 1/4 cup olive oil<br />2 teaspoons seasoned salt (Lawry's or similar)<br />1 teaspoon black pepper<br />1/2 teaspoon garlic salt (or powder to cut sodium)<br />4 tablespoons Dijon mustard<br />3-4 minced garlic cloves</div> <div> </div> <div>Wisk everything but oil and then slowly add oil. </div> <p><img src="../files/uploads/bellpepper-done.jpg" alt="Finished Bell Pepper Recipe" width="1225" height="817" /></p> <p><img src="../files/uploads/salad.jpg" alt="Lydia's Salad" width="1225" height="817" /> </p> <p>Special thanks to Kate Arvesen for sharing her family recipes with us! Kate has been an incredible help at Lemond Nutrition over the last month. You are sure to see more of Kate's work here as she continues her education in nutrition.</p> <p> </p> <p><img title="Kate Arvesen" src="../files/uploads/KateArvesen.jpg" alt="Kate Arvesen" width="138" height="219" /><em>Kate Arvesen is starting her junior year at Baylor University in Waco, Texas. Kate is the youngest student that Lemond Nutrition has hosted! She is just starting her science classes, and has yet to begin dietetic training. But make no mistake - Kate knows what she wants to do and that is to be a Registered Dietitian Nutritionist (RDN) that will help make a positive difference in the lives of hundreds of people.</em> </p> book-review-eating-expectantly-4th-edition-by-bridget-swinney-ms-rd http://lemondnutrition.com/blog/book-review-eating-expectantly-4th-edition-by-bridget-swinney-ms-rd.html http://lemondnutrition.com/blog/book-review-eating-expectantly-4th-edition-by-bridget-swinney-ms-rd.html <p>The miracle of conception, pregnancy and childbirth are one of the most incredible experiences that a person can experience in their lifetime. I think back when I got pregnant with my first child at 29 years old. It amazed me that I had this body for so long, and when it was the right time it had the ability to create, grow and birth another living being! Every month was a new experience being pregnant, and I knew that month brought me closer to meeting my precious child as I watched my belly grow.</p><p>Having a baby is one of the biggest and most paramount decisions you ever make in your life. You need a reference for how to care and feed your body in preparation, during and after having a baby.</p><p><img title="Eating Expectantly by Bridget Swinney, MS, RD" src="../files/uploads/EE4thEd.jpg" alt="Eating Expectantly by Bridget Swinney, MS, RD" width="223" height="290" /><a href="http://www.amazon.com/gp/product/096329170X/ref=s9_psimh_gw_p14_d0_i1?pf_rd_m=ATVPDKIKX0DER pf_rd_s=center-2 pf_rd_r=1A1QABXMMCG3B8E08GSF pf_rd_t=101 pf_rd_p=1389517282 pf_rd_i=507846">Eating Expectantly: Practical Advice for Healthy Eating Before, During and After Pregnancy by Bridget Swinney, MS, RD</a> is one of the most comprehensive pregnancy nutrition books on the market. This latest release is the the 4<sup>th</sup> edition of this book where <a href="http://www.healthyfoodzone.com/">Bridget</a> updates previous editions and adds additional great features. Here s some of my favorite things that you ll find in her book that you won t find in others:</p><p><em>Emphasis on pre-pregnancy health.</em> It is becoming more and more clear that a woman s pre-pregnancy health is highly tied to the future health of the baby. That is why it cannot be more emphasized to get your health and wellness in a good place before considering parenthood. Bridget puts a great little pre-pregnancy quiz to find out if you are ready to have children. It is helpful to take this quiz as the quiz itself helps you see the nutritional and health components of your life that affect an optimal outcome.</p><p><em>Discussions about Dad s health and its impact on fertility.</em> Although there is not a ton of time discussed about this, Bridget tells you why a man s health affects fertility. And she provides an excellent book resource by a male dietitian that discusses issues related to men s health.</p><p><em>Ways to assist with Mom s fertility and great information on conditions related to infertility.</em> Many women want to know what they can do to enhance the chances of getting pregnant. And if they are not having success, what issues may be impacting conception. <a href="http://www.healthyfoodzone.com/">Bridget</a> tackles topics such as Polycystic Ovary Syndrome (PCOS) and provides an exceptional nutrition resource for those with PCOS.</p><p><em>QR codes throughout the book for additional information. </em>This is one of my favorite features! I love technology and how it can enhance learning. <a href="http://www.healthyfoodzone.com/">Bridget</a> puts QR codes throughout the book where you can scan them with a QR scanner (free app on iPhone, Android or Windows phones) and it immediately takes you to additional resources. The first QR code takes you to a nice little video of <a href="http://www.healthyfoodzone.com/">Bridget</a> where she highlights great things in her book. She even includes QR codes for any chapter updates.</p><p><em>Registered Dietitian author with years of pediatric nutrition knowledge. </em> <a href="http://www.healthyfoodzone.com/">Bridget</a> is a registered dietitian with several years in pediatric nutrition. She s been a national authority on the subject that people come to when there are questions about child nutrition. She is also a mom who discusses her own experiences, and how it inspired her to write this book.</p><p><em>Stocking the pregnant kitchen.</em> I am always a fan of practical nutrition where the rubber hits the road, so to speak. This book devotes an entire chapter of what should be in your fridge and pantry. <a href="http://www.healthyfoodzone.com/">Bridget</a> provides you a great list of must haves including a list of what s in her own kitchen. I was especially pleased to see that she included vital food safety considerations, including a handy chart on food temperatures and how long you can keep certain food items.</p><p>If you know someone who is thinking about getting pregnant, this would be an excellent gift that will keep on giving. They will thank you for the essential information it will provide them and their baby! </p> nourish-nuture-series-welcomes-monica-bearden-rd http://lemondnutrition.com/blog/nourish-nuture-series-welcomes-monica-bearden-rd.html http://lemondnutrition.com/blog/nourish-nuture-series-welcomes-monica-bearden-rd.html <p class="Default"><br />Here we are for our third installment of the Nourish Nurture blog series where we get a glimpse into the real lives of nutrition experts that are raising children just like you and me. Today we welcome Monica Bearden, RD.</p> <p class="Default"><a href="http://www.nut-com.com" target="_blank"><img title="Monica Bearden, RD" src="../files/uploads/MBearden-headshot.jpg" alt="Monica Bearden, RD" width="325" height="487" /></a>Monica is a registered dietitian and award-winning author with a diverse professional background including clinical dietetics, nutrition science, public relations and nutrition and wellness marketing. Monica is co-author of <em>Chocolate A Healthy Passion </em>(Prometheus, 2008) and<em> </em><em>The Baby Fat Diet </em>(Penguin, 2008) and her brand new release <em>Don t Break Your Heart</em> (Race Point, 2013). In addition to managing NutCom, she writes articles for consumer and professional publications, is an avid speaker for consumer and health professional groups, appears frequently in the local media where she resides in Houston, Texas - and also national media outlets. I know Monica from the Texas Academy of Nutrition and Dietetics where we both serve as state media representatives.</p> <p class="Default"> </p> <p class="Default"> Monica, it s great to have you with us! Your children are absolutely adorable. </p> <p class="Default"><em>What are their ages and genders for our readers?</em></p> <p class="Default">My oldest is our son (boy), Kyle who is 12. Our middle child is our daughter (girl), Clare who is 9. And our youngest is our daughter (girl), Chloe who is 4 years old.</p> <p class="Default"><em>Tell us about any feeding challenges you have had with your child/children and how you overcame them. </em></p> <p class="Default">Still working on it, every day is a new day with my kiddos. Foods they liked yesterday, may taste differently today. I continually include variety and have them at least taste all food.</p> <p class="Default"><em>Brown bag or school lunch? Why?</em></p> <p class="Default">Brown Bag!!!!! We take our lunch to school that way I can be assured that they are getting healthy foods in the middle of the day it also helps that they are starving by the time the eat lunch, so they eat everything. We always include at least two fruits, whole grains, sometimes veggies, and of course, their treat, which is typically a whole grain bar or natural dehydrated fruit snacks.</p> <p class="Default"><em>In reference to feeding children, what are things that you learned as a mother that might not have been in the nutrition books?</em></p> <p class="Default">I cannot shove food down their throats (why do the books not tell us that?) they are their own person and have their own preferences. So, foods that I think they should love, and know are so good for them, they do not necessarily want to eat. It breaks my heart sometimes, because I know their growing bodies could really benefit from certain foods that they do not want to eat. They still have to take a couple bites.</p> <p class="Default"><em>I feel for you! The good news is that their little taste buds continue to develop and mature and continuing to encourage a variety of foods in your home does pay off in the long-term.</em> </p> <p class="Default"><em><img title="Monica Bearden's children" src="../files/uploads/family-mb.jpg" alt="Monica Bearden's children" width="257" height="385" />What are your top 3 practical tips you can provide mothers in feeding children that you use in your home? </em></p> <p class="Default">1. Involve the children in the shopping and cooking of vegetables. If you can, grow your own veggies and fruits.</p> <p class="Default">2. Eat outside I find that with my kiddos certain foods that they do not like seem more desirable when eaten outside.</p> <p class="Default">3. Cook at home and continually introduce variety, (and the foods they do not like) I keep telling myself that one day they may change their mind.</p> <p class="Default"><em>What are your favorite family nutrition resources?</em></p> <p class="Default">1. The best (and favorite) tool I have for getting my kids to eat is exercise my kids tend to eat really well when we have been swimming or running outside.</p> <p class="Default">2. Our vegetable garden, we had a wonderful, accidental vegetable garden and the kids loved harvesting our own vegetables, fruits, and herbs for cooking. It really expanded their palates. Funny story, I was tossing scraps of produce and grass clippings over our fence into the area where we were going to plant a garden. We did this to get the soil ready. About a year into it, we had accidentally grown onions, cantaloupes, squash, and tomatoes. It is currently under construction we want to go bigger!</p> <p class="Default">3. Cookbooks. I love cookbooks with beautiful pictures. I let the kids flip through my favorite books and pick new recipes to try. I hope that one day they will want to use our family cookbooks in their own kitchens.</p> <p class="Default">My favorite cookbooks in my kitchen are -- my very own cookbook - <a href="http://www.amazon.com/Dont-Break-Your-Heart-Cookbook/dp/1937994147" target="_blank"><em>Don't Break Your Heart</em> Cookbook</a> (I know all the recipes are healthy and delicious!), <a href="http://www.amazon.com/Joy-Cooking-Irma-S-Rombauer/dp/0743246268/ref=sr_1_1?s=books ie=UTF8 qid=1367954030 sr=1-1 keywords=joy+of+cooking" target="_blank"><em>Joy of Cooking (Irma Rombauer et al)</em></a>, <a href="http://www.amazon.com/Better-Homes-Gardens-Cook-Book/dp/B001LNOOGG/ref=sr_1_2?ie=UTF8 qid=1367954206 sr=8-2 keywords=better+homes+and+gardens+14th+edition" target="_blank"><em>Better Homes and Gardens</em> (14th edition and Breast cancer edition)</a> <a href="http://www.amazon.com/Good-Housekeeping-Light-Healthy-Cooking/dp/1588168360/ref=sr_1_1?s=books ie=UTF8 qid=1367954251 sr=1-1 keywords=good+housekeeping+light" target="_blank"><em>Good Housekeeping Light and Healthy</em></a>, <a href="http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks field-keywords=southern+living+cookibooks rh=n%3A283155%2Ck%3Asouthern+living+cookibooks" target="_blank"><em>Southern Living cookbooks</em></a>,<a href="http://www.amazon.com/The-Barefoot-Contessa-Cookbook-Garten/dp/0609602195/ref=sr_1_2?ie=UTF8 qid=1367951782 sr=8-2 keywords=barefoot+contessa+cookbooks" target="_blank"> <em>Barefoot Contessa</em> (by Ina Garten)</a> , <a href="http://www.amazon.com/s/ref=nb_sb_ss_i_1_12?url=search-alias%3Dstripbooks field-keywords=mario%20batali%20cookbooks sprefix=mario+batali%2Cstripbooks%2C168" target="_blank"><em>Mario Batali</em> cookbooks</a> , <a href="http://www.amazon.com/s/ref=nb_sb_ss_i_1_12?url=search-alias%3Dstripbooks field-keywords=mario%20batali%20cookbooks sprefix=mario+batali%2Cstripbooks%2C168" target="_blank"><em>Mayo Clinic</em> cookbooks</a> and <a href="http://www.amazon.com/Cooking-Curtis-Everyday-Adventurous-Recipes/dp/1552858170/ref=sr_1_1?s=books ie=UTF8 qid=1367951981 sr=1-1 keywords=cooking+with+curtis" target="_blank"><em>Cooking with Curtis</em></a> (by Curtis Stone) . Several of the cookbooks are not necessarily healthy, but I figure out ways to adjust the recipes to make them healthier. It is part of the fun of cooking for me!</p> <p class="Default"><em>Oh! I love the garden tip for families. You can start them with a simple item, and add to it as you desire. It really teaches kids that most good food comes from the ground! They don t see that when it s in the produce section of the grocery store. </em></p> <p class="Default"><em>Tell us about any current nutrition initiatives you are working on that might assist parents and families in balanced nutrition and wellness. </em></p> <p class="Default"><a href="http://www.amazon.com/Dont-Break-Your-Heart-Cookbook/dp/1937994147/ref=sr_1_1?s=books ie=UTF8 qid=1367954567 sr=1-1 keywords=don%27t+break+your+heart" target="_blank"><img src="../files/uploads/cookbook-mb.jpg" alt="" width="144" height="165" /></a>I just wrote a cookbook. As I mentioned, I love beautiful cookbooks and have been helping moms and families for years create healthy and appetizing meals for their families. Over the years, I have gotten the same questions and concerns that keep families from trying new foods and even cooking in their own homes. I am blessed to have the opportunity to create a cookbook that contains all the information that over the years, I have shared with families to help them cook healthier for themselves and their families. For example, we include tables on how to choose lean cuts of meat and how to cook them, how to use herbs and spices to flavor meals. As well as how to cook fish nature s true fast food.</p> <p><em>By the way, people can follow Monica and her business partner, Shara Aaron MS, RD on their <a href="http://babyfatdiet.com/blog/" target="_blank">Baby Fat Diet blog</a> or on <a href="http://www.twitter.com/NutrishDishRDs" target="_blank">Twitter</a> </em></p> <p><em>Monica, thank you for your time and all the great tips and resources. For everyone reading, please make sure you check out all the active links in this post.</em></p> <p><em>Until next time, thanks for joining us for the Nourish Nurture blog series!</em></p> the-real-truth-behind-processed-foods http://lemondnutrition.com/blog/the-real-truth-behind-processed-foods.html http://lemondnutrition.com/blog/the-real-truth-behind-processed-foods.html <p><img title="Processed Food" src="../files/uploads/processedfood.jpg" alt="Processed Food" width="974" height="863" />Decisions that we make when it comes to food and nutrition can often be very emotional. It s emotional in the sense that people have strong opinions one way or the other on a given topic when it comes to food choices. And for good reason food is literally the fuel that keeps us alive. In my practice, many tell me that they avoid processed foods, and avoid giving them to their children. This is one of many topics in nutrition that I challenge you to think more critically about because not all topics are as cut and dry as they seem. And our emotions can keep us from thinking logically on a subject.</p> <p>I heard <a href="http://www.cfs.purdue.edu/fn/directory/ferruzzi_mario.html" target="_blank">Mario Ferruzzi, PhD</a> and food researcher from Purdue University speak about this subject at a food conference recently. He systematically explained food processing in the United States, and it was so informative. I wanted to share it with you here.<em></em></p> <p><em>What is food processing?</em></p> <p>Food processing is a set of methods and techniques used to transform raw commodities and ingredients into finished food products for human consumption. That definition basically tells us that everything we eat is processed. Unless you are picking food right out of the field and putting it in your mouth, you are eating processed foods!</p> <p><em>Why do we process foods?</em></p> <p>Food Safety. We want food to be safe from high bacteria levels that would cause us to get sick. There are many ways that food is processed in order to make it safe for people. One example is thermal processing like infrared heating, blanching and pasteurization. Thermal processing can degrade heat sensitive vitamins, but it can also help preserve and aid in the bioavailability in others.</p> <p>Another way is through non-thermal processing like fermentation, freezing or using ultraviolet light In the formulation of products, they might add antibacterial components to the foods to ensure a safe product.</p> <p><em>Food Quailty and Shelf-Life.</em></p> <p>We want our food to look and taste palatable, and we want those foods to hold their nutritional components. The food industry will add things like flavors, chelators (slows the degradation), buffers (controls the pH) and antioxidants to processed foods to ensure that over time those products will maintain a high quality look, feel and taste.</p> <p><em>Product Conversion.</em></p> <p>Foods need to be processed into something that most consumers will actually eat. That means you need to make sure the food looks good and edible. In the case of produce items, the processing begins at harvest. The farmers must harvest the crop and transport it to a plant where it can be properly washed, cut and then packaged for transport. Even organic, free-range meats must be processed for human consumption. You are getting the idea of product conversion here.</p> <p>The government conducts regular <a href="http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-50-00" target="_blank">studies</a> on the nutrition status of Americans, and they make nutritional modifications to the food supply in cases where nutrients are chronically low. An example would be the addition of iodine to salt in the 1920 s to address the issues of goiter. Another example is the fortification of iron and folate in flour, bread and ready-to-eat cereals. The addition of nutrients would also be a form of processing. </p> <p><em>Salts and sweeteners</em></p> <p>Salt is added to food for a variety of reason. One major reason is because salt is a flavor enhancer. Another reason is that it helps preserve a product by lowering the water activity and keep bacteria growth low. Salt also helps maintain elasticity in products such as dough.</p> <p>Sugar is also a flavor enhancer. But sugar is also widely used as a bulking agent, so if you remove sugar from a product, something else must be put in its place. Sugar also helps control the moisture and structure of a food product.</p> <p>As you can see, salt and sugar provide more than just flavor enhancers. There are structural and antibacterial functions as well. But either way, eating too many foods with added salts and sweeteners can negatively impact your health.</p> <p><em>Fats</em></p> <p>Many products use added fats to increase not only flavor, but also shelf life. Partially hydrogenated fats, or trans fats, are often used to processed foods to increase their ability to sit in your pantry without molding. Trans fats have been shown to increase cholesterol and contribute to heart disease. We certainly want to minimize foods with added fats, particularly trans fats.</p> <p>There are varying levels to processing of foods. Here it is broken down:</p> <p> <strong>LEVEL ONE/MINIMALLY PROCESSED FOODS</strong></p> <p align="center">Minimally processed foods like bagged spinach, cut vegetables and roasted nuts -- are often simply pre-prepped for convenience.</p> <p align="center"> <strong>LEVEL TWO PROCESSING</strong></p> <p align="center">Foods processed at their peak to lock in nutritional quality and freshness include canned beans, tomatoes, frozen fruit and vegetables, and canned tuna.</p> <p align="center"><strong>LEVEL THREE PROCESSING</strong></p> <p align="center">Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.</p> <p align="center"><strong>LEVEL FOUR PROCESSING</strong></p> <p align="center">Ready-to-eat foods, like crackers, granola, and deli meats.</p> <p align="center"> <strong>LEVEL FIVE PROCESSING/MOST PROCESSED</strong></p> <p align="center">The most heavily processed foods often are frozen or pre-made meals like frozen pizza and microwaveable dinners.</p> <p><em><br /> The Bottom Line</em></p> <p>You cannot say that all food processing is bad because everything we eat is processed in some form or another. We do want to encourage the consumption of foods in their most wholesome form when possible. On the level scheme provided above, eat mostly from the lowered numbered levels and choose foods without added salts and sugars.</p> <p><em>References: <a href="http://www.cfs.purdue.edu/fn/directory/ferruzzi_mario.html" target="_blank">Mario Ferruzi, PhD</a>; <a href="http://www.eatright.org">Academy of Nutrition and Dietetics</a></em></p> nourish-nurture-series-welcomes-toby-amidor-ms-rd-cdn http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-toby-amidor-ms-rd-cdn.html http://lemondnutrition.com/blog/nourish-nurture-series-welcomes-toby-amidor-ms-rd-cdn.html <p><img title="Nourish Nurture Series" src="../files/uploads/logo-NN.jpg" alt="Nourish Nurture Series" width="272" height="350" />Thank you for joining us for our second edition of our new Nourish Nuture series featuring registered dietitians that are also parents - navigating the world of family feeding. We hope you enjoy this special insider look into nutrition experts living out their advice to the public. This is where the rubber hits the road!</p> <p>Today we welcome Toby Amidor, MS, RD, CDN. Toby is a nationally known registered dietitian who is best known for her contributions to the <a href="http://blog.foodnetwork.com/healthyeats/" target="_blank">Healthy Eats Blog</a> on the Food Nework website. But you may also have seen her name on many of the top health blog lists. <a href="http://www.shape.com/lifestyle/mind-and-body/top-10-health-blogs-written-actual-health-pros?page=5" target="_blank">Shape magazine</a> and <a href="http://www.healthline.com" target="_blank">Healthline</a> voted her blog to be one of the top health blogs and Mamavation voted Toby as one of the top dietitians you can count on in social media. Toby has written for many national publications including <a href="http://www.todaysdietitian.com" target="_blank">Today's Dietitian,</a><a href="http://www.cookinglight.com" target="_blank"> Cooking Light</a> and <a href="http://www.cookingchanneltv.com/home.html" target="_blank">The Cooking Channel</a>. When she is not writing or instructing others on nutrition and cooking, she has a <a href="http://www.tobyamidornutrition.com" target="_blank">private practice</a> in New York. And when she is not working, she is spending time with her husband and precious children. Please welcome, Toby Amidor!</p> <p><a href="http://www.tobyamidornutrition.com" target="_blank"><img title="Toby Amidor, MS, RD, CDN" src="../files/uploads/toby-amidor.jpg" alt="Toby Amidor, MS, RD, CDN" width="240" height="360" /></a>Thanks for joining us, Toby. <em>Let's start with the names and ages of your children.</em></p> <p class="Default">Schoen is age 10 (boy), Ellena is age 8 (girl), Micah is age 5 (girl).</p> <p class="Default"><em> Tell us about any feeding challenges you have had with your child/children and how you overcame them. </em></p> <p class="Default">My son isn t a fan of fruits though he does enjoy green veggies like broccoli, asparagus and string beans. However, instead of tossing my hands up in the air and giving up all hope I realized that he really enjoys smoothies. I used fresh or frozen (unsweetened) fruit to make him delicious smoothies which he asks for regularly. I add in Greek yogurt to up the protein and satiety value, too.</p> <p class="Default">Also, my son LOVES soup--- I used vegetables to create a mirepoix (combo of onions, celery and carrots) as the base for my chicken stock and make a mean matzo ball soup. I also cook a variety of veggie soups with beans or lentils which he devours.</p> <p class="Default"><em>That soup sounds wonderful! Oh, and the beans and lentils are both great ways to get some protein and fiber at the same time.</em></p> <p class="Default"><em>For school lunches: Brown bag or school lunch? Why? </em></p> <p class="Default">In my children s elementary school we are not served hot lunches and have to brown bag it (both snack and lunch). However, the school s PTA does work with the school to offer kid s pizza, pasta, obento, and fried chicken nuggets on different days. Unfortunately, I am not in love with any of these options nutritionally. I do allow my kids to choose one or two lunches (depending on their grade level, it goes up as they get older) and I also order white (not chocolate) milk for each lunch through the year. I make sure to pack supplemental healthy options in their lunches. For my son, this means a tin of perfectly portioned almonds (provided to me by the Almond Board of California we have all the designs. See <a href="http://www.gohands.com/almondsarein/estore/index.cfm" target="_blank">here</a>.) For my girls, I always pack one fruit and one veggie in their lunch box in addition to their sandwich or hot lunch like carrots, cucumber slices, apple, banana, watermelon slices, or grapes.</p> <p class="Default">I find brown bagging lunch has its challenges, especially when kiddos see some of the other kids with highly processed foods that I won t purchase. I ve tried to find options that are fun for my kids yet nutritious like hummus cups with pretzels and veggies to dip, string cheese, homemade guac and tortilla chips, or watermelon wedges (a favorite of my 2 girls).</p> <p class="Default"><em>That is so true! I actually experienced this with my daughter, Hannah, and wrote a blog post entitled, "<a href="../blog/food-peer-pressure.html" target="_blank">Food Peer Pressure</a>." You'll have to read about it sometime and see the ways I have dealt with the same issues!</em></p> <p class="Default"><em>In reference to feeding children, what are things that you learned as a mother that might not have been in the nutrition books?</em></p> <p class="Default">Every child has their own set of likes or dislikes and you cannot force them to like what YOU want. You can, however, continuously introduce and re-introduce them to new foods and have a variety of healthy options on your table during each meal.</p> <p class="Default">For years my son was the pickiest of eaters, and when he turned 8 or 9 he started asking to taste different foods he saw my husband and I munching on. He also loves Chinese food and now requests my Chicken and Broccoli that I have cooked numerous times and says it s the best he s ever tasted. He said this to me about a month ago, after I d been cooking the same dish for about 2 years-- go figure!</p> <p class="Default"><em><img title="Toby here with her children" src="../files/uploads/Kids-Toby.jpg" alt="Toby here with her children" width="750" height="845" /></em></p> <p class="Default"><em>What great news. Our children's taste buds are developing! What a great reminder for us all to continue to expose our children to the same flavors and don't assume they won't like something we are preparing.</em></p> <p class="Default"><em>What are your top 3 practical tips you can provide mothers in feeding children that you use in your home?</em></p> <p class="Default">1) Patience IS a virtue: Kids are continuously learning about different foods, tastes, and flavors. They are learning about what they like, dislike, or are still not sure about. It takes time and patience (lots of it) to really walk your child through this process and your role as a parent is to provide the healthy choices, urge them on, and say it s okay if they don t like something. BUT even if they say they don t like a food, don t give up. Give it another chance (or 20) studies show it takes a while for a child to actually accept a food into their regular repertoire.</p> <p class="Default">2) Swap 6pm dinner and 3:30pm afterschool snack: When school s in session, my kids are famished when they come home. Instead of a snack, I give them a full dinner which they gobble up. When it s 6 or 6:30pm, we sit as a family for our evening snack. This schedule has worked very well in my family. Every family should make their own schedule based on what works best for them.</p> <p class="Default">3) Family meal time matters: We always make time for meals together, especially breakfast. I love cooking big breakfasts on weekends like Challah French Toast, Banana Chocolate Chip Pancakes, Banana-Cinnamon Oatmeal, or Egg Frittatas. I ve also mastered the art of cooking quick breakfasts for 3 kids within 30 minutes (or less!). I take this time to talk with the kids and catch up on their everyday lives.</p> <p class="Default"><em>I love these ideas, especially the swapping of dinner and afternoon snack. Most kids hadn't really eaten much since lunch.</em></p> <p class="Default">What are your favorite family nutrition resources (websites, books, cookbooks, gadgets, tools, etc.)?</p> <p class="Default">Some of my favorites include:</p> <ul> <li class="Default"><a href="http://www.superkidsnutrition.com" target="_blank">Superkids Nutrition</a> (website and children's books)</li> <li><a href="http://www.fooducate.com" target="_blank">Fooducate</a> (website and app)</li> <li><a href="http://www.mealmakeovermoms.com" target="_blank">Meal Makeover Moms</a> (book and website)</li> <li><a href="http://www.michelledudash.com/clean-eating-for-busy-families/" target="_blank">Michelle Dudash s Clean Eating for Busy Families</a> (book)</li> <li><a href="http://www.homefoodsafety.org" target="_blank">Academy of Nutrition and Dietetics Home Food Safety</a> (website and app)</li> <li>I find many kid-friendly easy-to-cook recipes in <a href="http://www.elliekrieger.com/books" target="_blank">Ellie Krieger s cookbooks</a></li> </ul> <p><em>Tell us about any current nutrition initiatives you are working on that might assist parents and families in balanced nutrition and wellness.</em></p> <p class="Default">I am always writing about kid s nutrition on FoodNetwork.com <a href="http://blog.foodnetwork.com/healthyeats/" target="_blank">Healthy Eats blog</a> and my own blog at <a href="http://tobyamidornutrition.com/my-blog/" target="_blank">Toby Amidor Nutrition</a>. I have also written recent blog posts for Sears Grilling is Happiness titled 3 Kid-Friendly Ideas for the Grill and am a <a href="http://tobyamidornutrition.com/2013/02/the-power-of-the-family-meal/" target="_blank">huge advocate of family meals</a>.</p> <p class="Default">You can follow me on <a href="https://www.facebook.com/tobyamidornutrition" target="_blank">Facebook</a> or <a href="http://www.twitter.com/tobyamidor" target="_blank">Twitter</a> where I post all my latest work in food and nutrition.</p> <p class="Default">I love all the incredible resources - some of which are new for me! Readers, please be sure to check out all the active links included in this post. We try and make it easy for you to check out Toby's resources.</p> <p class="Default">Toby, thank you for sharing your precious family with us, and taking time to talk with us. It's great to see yet another example of practical family feeding in action! Best to you, and look forward to seeing you around the food and nutrition circuit. I am planning to take you up on that cup of coffee!</p> what-nutrition-means-to-me-in-honor-of-national-nutrition-month http://lemondnutrition.com/blog/what-nutrition-means-to-me-in-honor-of-national-nutrition-month.html http://lemondnutrition.com/blog/what-nutrition-means-to-me-in-honor-of-national-nutrition-month.html <p><a href="http://www.eatright.org/nnm" target="_blank">Happy National Nutrition Month!</a> This year s theme, <a href="http://www.eatright.org/nnm" target="_blank"> Eat Your Way, Every Day </a> is such a great message for people. It means that a healthy lifestyle can include a variety of foods that meet your nutritional needs and also meet your food preferences. As we wind down another national nutrition month, I took the time to reflect upon what nutrition really means to me.</p> <p>I have a rather interesting perspective on nutrition. I don t say that just because I am a Registered Dietitian although that plays a huge part. As a spokesperson for our national association, I spend a lot of my time answering questions on hot topics in the media and am very fortunate to be able to stay in the loop with upcoming food and nutrition initiatives. </p> <p><a href="http://www.eatright.org/nnm" target="_blank"><img title="National Nutrition Month" src="../files/uploads/nnm2013logo.jpg" alt="National Nutrition Month" width="317" height="296" /></a></p> <p>Most of my time is spent in my private practice, where I have about a 50/50 split for people coming to see me for preventative (wellness nutrition) and treatment nutritional care (medical nutrition therapy). And then there are the personal perspectives and my own wellness journey that lead me into the field of nutrition. As a consumer seeking the truth on nutrition, I felt confused by all the contradicting advice. So I left a career in marketing at a Fortune 500 company to go back to school and major in the field of dietetics. In the process, I was set straight on nutrition and I wanted to make it my life s work to help other people navigate their way. </p> <p><em>Food is our life source</em>. It is not just something we should manipulate to be a certain number on the scale or a certain size clothing. Yet so many people have major issues when it comes to eating because that is their main focus. Ask any school-aged child if they think that calories are a good thing for them and surprisingly, they will tell you that they are bad. Sit in on one of my consults with very active adults trying to lose weight and observe their dismay when I tell them that they must eat more in order to build muscle - they've been eating only 1200 calories while exercising 90 minutes every day. Take part in one of my pediatric nutrition assessments where young children are falling off the growth chart because families have taken so many carbs out of their diets because they thought they were bad. We must understand nutrition in the context of our own lifestyles and life stages. </p> <p><em>Proper nutrition will help us get to that next level.</em> Being that food is our life source, its nutritional content can help us have the strength of mind to craft excellence into every other area of our lives, professionally and personally. Our timing of meals can keep irritability and stress minimized so we can have quality interaction with the people that mean the most in your life. </p> <p><em>Food is a source of enjoyment. </em>My earliest memories of food were intertwined with family. I was raised in an Italian-Irish home where extended family was always at my house. We had the pool, so parties made sense at our place. Mom loved to cook, and we loved to eat. My mother did not force feed me nor did she short order cook to my desires. We just ate - together. And we laughed. As I got older, I learned the enjoyment of cooking as a family. And that is something me, my husband and my children love doing together.</p> <p><em>Food can heal our bodies and maximize our life spans.</em> This was most evident to me when I worked in pediatric cardiology and we would work really hard on growing these young babies for major surgery. The children that did the best nutritionally and were able to grow despite their congenital issues had by far better outcomes. I work with cancer patients with absolutely no appetite and no desire to eat while on high doses of chemotherapy and radiation. Those that lose too much weight will lose their fight because food is literally what fuels their immune system. I have to find very unique ways to get the maximum amount of nutrition in their body in the easiest way manageable. Don't tell these people that calories are a bad thing!</p> <p>As we finish up another National Nutrition Month in the month of March, ask yourself what nutrition means to you. Because how you approach food and nutrition comes from that. Most people have nutrition and health goals and it would help you to know the answer. And be sure to check out all the free resources on the <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month website</a>. </p> <p><img title="My Family" src="../files/uploads/IMG_5699-crop.jpg" alt="My Family" width="3637" height="2753" /></p> <p>.</p> eat-with-angela-cajun-pork-pinwheels-with-roasted-potatoes-and-green-beans http://lemondnutrition.com/blog/eat-with-angela-cajun-pork-pinwheels-with-roasted-potatoes-and-green-beans.html http://lemondnutrition.com/blog/eat-with-angela-cajun-pork-pinwheels-with-roasted-potatoes-and-green-beans.html <p>The common issue among families striving to eating more fresh and wholesome is finding quick recipes to make during the busy week. In my Plano, Texas-based nutrition practice we guide adults and families on the how to's of balanced eating. How is balanced eating put into action? That s the challenge for most people. Time and time again, the request is the need for more recipes. That is why I started <a href="../services/eat-with-angela.html" target="_blank">Eat with Angela, an online meal planner</a>. Once signed up, you receive 7 dietitian-created meals (entrees with side dishes) that come with a customizable shopping list. You can tailor recipe and meal searches by family likes, dislikes, health conditions and allergies/intolerances. Everything is rated by a health score from 1 to 100. And all the recipes are practical and easy to prepare!</p> <p>Last week, my little sous chef (daughter, Hannah) and I made one of last week s meal features on <a href="../services/eat-with-angela.html" target="_blank">Eat with Angela</a> and took pictures along the way. We wanted to share this yummy meal with you that is fun to make with one or more of your family members. Give it a try!</p> <p>First, I want to introduce my super cute cooking partner: Ms. Hannah!</p> <p><img title="Helper Hannah" src="../files/uploads/HelperHannah.jpg" alt="Helper Hannah" width="1717" height="1335" /></p> <p>Hannah loves to cook with me. I enjoy giving her age-appropriate things to do and increase her responsibilities as her skills increase. </p> <p>OK, let's start on the Cajun Pork Pinwheels. For this recipe you need:</p> <p>2 pounds pork tenderloins (one pound each)<br /> 1 medium (approx 2-3/4" long, 2-1/2" dia each) finely chopped red bell pepper<br /> 1 large onion finely chopped<br /> 1/2 cup celery finely chopped <br /> 1 teaspoon, leaves dried thyme, crushed<br /> 1/4 teaspoon garlic salt <br /> 1/2 teaspoon cayenne pepper<br /> 1/2 teaspoon paprika <br /> 1 tablespoon, whole fennel seed, crushed<br /> 2 teaspoons lemon pepper seasoning </p> <p><img title="Slice The Pork" src="../files/uploads/PorkPrep1.jpg" alt="Slice The Pork" width="1644" height="1277" /></p> <p>Using sharp knife, cut lengthwise slit down center of 1 pork tenderloin almost to, but not through, bottom of tenderloin. Open tenderloin so it lies flat; cover with plastic wrap.</p> <p><img title="Roll or pound pork" src="../files/uploads/PorkPrep2.jpg" alt="Roll or pound pork" width="1647" height="1275" /></p> <p>Working from the center to edges, lightly pound tenderloin with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove plastic wrap. Repeat with remaining tenderloin. <br /> <br /> Heat oven to 325 F. Heat oil in large skillet over medium heat. Add red bell pepper, onion, celery, thyme, garlic salt, cayenne and paprika; cook about 5 minutes or until vegetables are tender; stirring frequently. Spread vegetable mixture evenly over each flattened tenderloin to within 1 inch of edges. Starting with shortest side, roll up; secure edges of each roll with toothpicks or tie each with string. In small bowl combine fennel seed and lemon-pepper; press mixture onto top and sides of each tenderloin roll. Place rolls seam-side down on rack in shallow pan. Roast for about 45 minutes or until meat thermometer registers 155 degrees F. Let rolls stand 5 minutes. Remove toothpicks or string; slice. Talk about improvising, I only had long skewers on-hand so I broke them in half and used them to keep my pork roll in place. Not pretty, but it worked!</p> <p><img title="Place in oven" src="../files/uploads/PorkOven.jpg" alt="Place in oven" width="1646" height="1266" /></p> <p><strong>Time Saver!</strong> Grab a bag of some pre-cut frozen diced veggies like this <a href="http://pictsweet.com/our-products/seasoning-blend" target="_blank">Picsweet seasoning blend.</a> Steam them in an inch of boiling water for 7 minutes and spread the mixture over the flattened tenderloin in place of the onion, celery and red bell pepper. </p> <p>While the pork is cooking, let's start on the veggies. For the potatoes, you will need:</p> <p>1 1/2 pounds small Red Bliss potatoes<br /> 1 1/2 pounds small Purple Peruvian potatoes<br /> 1 1/2 pounds small Yukon Gold potatoes<br /> 3 tablespoons olive oil<br /> 1 1/2 tablespoons fresh parsley, chopped<br /> 1 1/2 tablespoons fresh thyme, chopped<br /> 1 1/2 tablespoons, chopped fresh tarragon <br /> 2 1/4 teaspoons fresh rosemary, chopped<br /> 3/4 teaspoon salt <br /> 3/8 teaspoon pepper</p> <p><img title="Boil the potatoes" src="../files/uploads/PotsBoil.jpg" alt="Boil the potatoes" width="1645" height="1062" /></p> <p>Heat oven to 500 F. Cut potatoes in half. In large saucepan over medium heat, simmer potatoes in 2 inches water about 15 minutes or until tender but not falling apart. Drain well. In flameproof baking dish or large skillet with ovenproof handle, heat oil over medium heat. Add potatoes, herbs, salt and pepper; stir or toss briefly to coat potatoes. Place skillet in oven about 15 minutes or until potatoes are golden.<br /> <br /> <strong>Time Saver #1!</strong> Many times you can find a bag of multi-colored small potatoes instead of having to buy 3 separate bags.</p> <p><strong>Time Saver #2!</strong> Feel free to grab an Italian blend seasoning and sprinkle in place of the parsley, thyme, tarragon and rosemary! If you have some extra rosemary, add a bit more than the rest. </p> <p>The green beans are easy-peasy. I prefer the fresh green beans, but you could also use frozen. Here's how we do them:</p> <p>1 1/2 pounds green beans<br /> 1 1/2 tablespoons butter <br /> 3/8 teaspoon pepper<br /> 3/8 teaspoon salt </p> <p>Trim green beans and steam or boil until tender-crisp, about 7 minutes. <br /> <br /> Heat butter in a saute pan; add beans, salt and pepper. Saute for a minute or two and serve.</p> <p><strong>Lower calorie option!</strong> Skip the butter and just steam in water.</p> <p><img title="Cajun Pork Pinwheels" src="../files/uploads/PorkPinwheels.jpg" alt="Cajun Pork Pinwheels" width="1457" height="1263" /></p> <p>One all the items are finished, plate them up before bringing to the table or serve it family-style with each item in its own dish in the middel of the table.</p> <p>With any and all recipes, get creative. Adapt as needed. Don't throw a recipe out just because of one ingredient or one portion of the preparation. Find ways to make it work for your family. I hardly ever make a recipe just like it says! It's so fun to experiment.</p> <p>We invite you to try the <a href="../services/eat-with-angela.html" target="_blank">Eat with Angela weekly meal subscription</a>. I feel so strongly that this will help your family, if you will use it, that I will let you try it out for $1 for the next month. <a href="../services/eat-with-angela.html" target="_blank">Sign-up here today</a> and let us know what you think!</p> <p>From our home to yours, we hope you take the time to enjoy more mealtimes with your family.</p> new-nourish-nurture-series-the-inside-scoop-on-how-dietitian-parents-feed-their-families http://lemondnutrition.com/blog/new-nourish-nurture-series-the-inside-scoop-on-how-dietitian-parents-feed-their-families.html http://lemondnutrition.com/blog/new-nourish-nurture-series-the-inside-scoop-on-how-dietitian-parents-feed-their-families.html <p><img title="Nourish Nurture" src="../files/uploads/logo-NN.jpg" alt="Nourish Nurture Series logo" width="390" height="478" />Welcome to our brand new blog series, <em>Nourish Nurture</em>, which will feature dietitian stories on how they feed their own children. This series will be sprinkled in with other posts throughout the year all of which are designed to provide practical application in family nutrition. </p> <p>My hope with this new series is that families get a unique glimpse into what nutrition experts do in their day-to-day lives, and obtain creative tips on things such as child feeding behaviors, individualizing situations by child, easy meal preparation ideas and favorite nutrition resources. Even with all the head knowledge, I am sure you will notice that dietitians still have parental instincts and fears that may impact feeding behaviors we teach and/or model to our children the good, bad and the ugly. As parents, we bring our past experiences of food to the table when we feed our own children. Feeding, nourishing and experiencing food and flavors with children is a process that I hope we are all willing to tweak as needed. Issues in feeding can originate with us, our children, the environment, our hectic lives all of it is fair game and can all play a part at one or another. At the end of the day, each child is very unique and must be treated that way. I hope you can identify with some of their stories, and leave with some insight for your own lives.</p> <p><a href="http://www.soundbitesRD.com" target="_blank"><img title="Melissa Joy Dobbins, MS, RD, LDN, CDE" src="../files/uploads/MJD-prof.jpg" alt="Melissa Joy Dobbins, MS, RD, LDN, CDE" width="720" height="480" /></a></p> <p> </p> <p><a href="http://www.soundbitesRD.com" target="_blank">Melissa Joy Dobbins, MS, RD, LDN, CDE</a> is our first dietitian to be featured on Nourish Nurture! Melissa is a food and nutrition expert, media resource, professional speaker and coach with more than 20 years experience in the field of nutrition and health promotion. Melissa relies on evidence-based information to help her clients and audiences be informed and empowered, one sound bite at a time. I recently became acquainted with Melissa through the spokesperson program at the <a href="http://www.eatright.org" target="_blank">Academy of Nutrition and Dietetics</a> that I joined in June of this year and she as a seasoned spokesperson already in the program. Melissa and I found many common professional interests, and I was also drawn to her super fun and gregarious personality! I was honored to be a featured dietitian on her <a href="http://www.soundbitesrd.com/blog/" target="_blank">Sound Bites blog</a>, and I thought she would be a great person to debut in this series. And as a professional coach, she generously suggested many names for this series <em>Nourish Nurture</em> was one of them. Thanks for that, Melissa! And thanks for joining us, Melissa! I d love to learn a little about your precious family.</p> <p><a href="http://www.soundbitesRD.com" target="_blank"><img title="Melissa's family" src="../files/uploads/family_of_MJD.jpg" alt="Melissa's family" width="2304" height="1535" /></a> </p> <p><em>What are the ages and gender of your children? </em></p> <p>My son, Michael, will be 5 in April and my daughter, Sarah, just turned 13.</p> <p><em>Tell us about any feeding challenges you have had with your child/children and how you overcame them.</em></p> <p>Sarah: When Sarah was younger she always had this wonderful sense of when she was hungry and when she was full so I always respected that and let her decide how much she wanted to eat. But as she got older and hit some growth spurts there were times when I thought my goodness, she s putting a lot of food on her plate! However, as a dietitian who formerly specialized in eating disorders, I really tried to keep my comments to myself. I also had many conversations with my husband about not commenting on her large portions or talking about dieting in front of her. In general, I don t think men are as aware as women are of the impact those comments can have on a young girl. </p> <p>Sarah loves food especially things like sausage, cakes, and other high fat items. I remember she loved to order ribs when we went out to dinner and one time we were talking about it and I found out she had no idea whatsoever that they were any higher in calories than a chicken breast. So, now she s a teenager and she knows more about food and nutrition some from our talks and also from school, and she makes healthier choices than ever before, but she still enjoys treats on a regular basis. More than anything, I want her to have a healthy relationship with food and hopefully avoid some of the food issues many adolescent girls deal with.</p> <p>Michael: Michael is certainly not a picky eater, but he s a plain eater which reminds me of how I ate when I was a kid. As a dietitian mom, I did a good job exposing him to healthy foods at an early age but I didn t do as well exposing him to a variety of different flavors and seasonings, mostly because I was avoiding high sodium foods because they would make him thirsty and wake up a lot during the night! If he woke up that meant I woke up, too .what can I say - I needed sleep! But I have to laugh when my husband complains that Michael is not eating what we re eating for dinner and I look at the meal and think ha! Michael is eating black beans, a hardboiled egg, yogurt, raw veggies, some fruit and a glass of milk .WE should be eating what HE is eating it s healthier than our dinner! But I am definitely not a short order cook for him. If he doesn t like what we re eating then I offer him simple, whole foods that are quick and easy for me to prepare. He s always fine with that and doesn t demand that mommy cooks him something special. </p> <p>Sometimes Michael just isn t hungry so I don t pressure him to eat. More often, however, he will eat non-stop for two hours or more (all healthy foods, of course!) and I think: Wow! That kid must be growing! and I let him continue to eat until he has decided he s finished. I think it s easier to do that when your child is normal weight. If my child was overweight, I have to admit it would be hard to trust his hunger levels. Then there are, of course, times when he asks for Halloween candy for breakfast and I say we just don t do that and he says why? so I try to talk to him about nutrition and how important it is. I don t know if he gets all that yet, but at least he knows we don t eat candy for breakfast! </p> <p>Recently at the dinner table, my husband was regaling us with memories of when he was on a farm and plucked a chicken. Sarah said Ah Dad! Stop! You re going to turn me into a vegetarian! and I said The only kind of vegetarian you would ever be is a baco-vegetarian (she loves bacon, and yes, I m pretty sure I made that word up so if it shows up on Wikipedia .). Then my husband said to Michael Do you know what a vegetarian is? and Michael said Ummm a dietitian? and of course we all laughed. The inside joke is that I m NOT a vegetarian. </p> <p><em>Brown bag or school lunch? Why? </em></p> <p>Its school lunch for us! I know my kids can get more variety and certainly good nutrition by choosing school lunch. Sarah can attest that her summer camp brown bag lunches get boring pretty quickly especially when we re limited to shelf-stable foods. With school lunch we don t have to worry about the foods being kept at the proper temperature like we do when we pack a lunch box.</p> <p>Although I m a fan of school nutrition programs, I have had some negative experiences. I had quite an eye-opener on two occasions at my daughter s grade school: </p> <p>1) When Sarah was in 2<sup>nd</sup> grade I would take her to early drop off before heading to work. Since they did not have an official breakfast program they sent a letter home telling parents they were required to feed their children breakfast before early drop off. So, being a dietitian and a rule follower, I did just that. It took me a few weeks to realize that Sarah was, in fact, eating another breakfast when she got to school. I actually hid around the corner and watched the school staff basically pressuring her into eating a muffin or a bagel! When I asked Sarah if she was eating two breakfasts, she said Well .yes. (Duh). From that day on I let her eat at school and didn t make her eat at home. Problem solved. </p> <p> 2) When Sarah was in 3<sup>rd</sup> grade we noticed that her school meal account balance was dwindling quickly. We asked her if she was perhaps feeding some friends or something. She told us that when they served hot dogs or hamburgers she would have seconds .because the other kids did. I thought: No 3<sup>rd</sup> grader needs two hot dogs or two hamburgers!! I actually had to call the school and have them put a note on her account that she could only have seconds on veggies, fruit, whole grains or dairy. </p> <p>With childhood obesity such a problem these days, I was surprised to encounter these issues in our school district. </p> <p><em>In reference to feeding children, what are things that you learned as a mother that might not have been in the nutrition books?</em></p> <p>My kids have taught me that food can be a lot of fun. Both my kids love to help out in the kitchen, whether it s making banana bread, Panini sandwiches or holiday cookies. My daughter and I have fun finding new recipes to try on Pinterest and my son s favorite activity at daycare is baking. Having fun with food is a wonderful way to spend family time and to be creative. And It s so much fun to lighten up and really enjoy the food!</p> <p><em>What are your top 3 practical tips you can provide mothers in feeding children that you use in your home?</em></p> <p>1) It s what you do most of the time that counts. Like the 80/20 rule (80% of the time do what s best for nutrition/health and 20% of the time loosen up the rules). Either way whether you re in the 80 or the 20 percent have FUN with food! Enjoy the food and let the kids know that food is to be enjoyed as well as nourish the body.</p> <p>2) Try to trust your kids whether it is when they are hungry or full, or what foods they choose at school or at home. They really need to learn and practice these skills. If you do it all for them, they cannot learn it for themselves.</p> <p>3) Try to aim for 2 food groups at a snack and 3-4 food groups at a meal. It never fails me! I may not have time to cook but if I ve given my children a vegetable, whole grain and a protein, or a dairy, fruit and a protein, I know I ve provided the important nutrients they need.</p> <p>What are your favorite family nutrition resources (websites, books, cookbooks, gadgets, tools, etc.)?</p> <p>I really love <a href="http://www.ellynsatter.com/" target="_blank">Ellyn Satter s books</a> on feeding children. Also, I received <a href="http://babybitesbook.blogspot.com/" target="_blank">Bridget Swinney s Baby Bites book</a> when I had my son and found it to be invaluable. Now I give it is a shower gift to my girlfriends! </p> <p><em>Tell us about any current nutrition initiatives you are working on that might assist parents and families in balanced nutrition and wellness.</em></p> <p><a href="http://www.soundbitesRD.com" target="_blank"><em><img title="Melissa's website" src="../files/uploads/soundbites.jpg" alt="Melissa's website" width="1362" height="281" /></em></a></p> <p>As an <a href="http://www.eatright.org" target="_blank">Academy</a> Spokesperson, I do national media interviews about family nutrition and try to share tips and stories that will help parents navigate the nutrition waters armed with more clarity and confidence!</p> <p>----</p> <p>Thanks again for joining us, Melissa, and sharing some great insight into how you nourish and nurture your family.</p> <p><em>For more information on Melissa, check out her <a href="http://www.soundbitesRD.com" target="_blank">website</a> and <a href="http://www.soundbitesrd.com/blog/">blog</a> or follow her on <a href="http://pinterest.com/melissajoyrd/fun-food/" target="_blank">Pinterest</a>, <a href="http://www.youtube.com/user/melissajoyrd" target="_blank">YouTube</a> and <a href="https://twitter.com/MelissaJoyRD" target="_blank">Twitter</a>.</em></p> family-myplate-night-kids-choice http://lemondnutrition.com/blog/family-myplate-night-kids-choice.html http://lemondnutrition.com/blog/family-myplate-night-kids-choice.html <p>In my last post, we discussed the <a href="../blog/top-3-ways-to-get-your-child-to-choose-healthy-foods.html" target="_blank">Top 3 Ways to Get Your Child to Choose Healthy Foods</a>. One of the ways was to involve your children. One thing we do in our home is have a <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> night every couple weeks. It s usually when leftovers are building up in the fridge and there are plenty foods to heat up. This is how it goes:</p> <p>Kids choose what items they can have for dinner. But they must use the <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> components on their plates. Simply print the <a href="http://www.cnpp.usda.gov/Publications/MyPlate/GraphicsSlick.pdf" target="_blank">MyPlate graphic slick</a> and put it on your fridge as a guide, or even get <a href="http://www.amazon.com/Adult-MyPlate-Flat-Plate/dp/B006YUVF1S/ref=sr_1_1?ie=UTF8 qid=1358436069 sr=8-1 keywords=myplate">MyPlate plates</a> for the entire family for $10 each on <a href="http://www.amazon.com/Adult-MyPlate-Flat-Plate/dp/B006YUVF1S/ref=sr_1_1?ie=UTF8 qid=1358436069 sr=8-1 keywords=myplate" target="_blank">Amazon</a>. Now you have the visual for the family to follow. </p> <p><img title="MyPlate Night" src="../files/uploads/MyPlateNight.jpg" alt="MyPlate Night" width="694" height="713" /></p> <p>Now it s time to select our items!</p> <p><strong>Protein</strong></p> <p>Protein choices could be leftover meat, fish and/or poultry, but it can also be things like peanut butter, nuts, beans, soy or using a second dairy (cheese, Greek yogurt) as the protein.</p> <p><strong>Grain</strong></p> <p>Grain choices could span the gamut from whole grain cereals, crackers to leftover rice and pasta. The recommendation is to aim for at least half of our grains to be whole, so it is not necessary for their choice to be whole grain. In our home, 99% typically is whole grain so most likely their choice will be as well. </p> <p><strong>Vegetable</strong></p> <p>Veggies could include raw or cooked. Whatever is on-hand. If your child is limited in what s/he likes and picks the same begetable each time, let them do that. Praise them on including any veggie on their plate and it will encourage them to do it again. And maybe next time, they will be encouraged to try something new! Kids love positive reinforcement. </p> <p><strong>Fruit</strong></p> <p>Fruit can be served with the meal, or you could give them the idea to have fresh fruit as their dessert. My kids love mixed berries with whipped cream, or even fresh pineapple as a sweet ending to their meal. Have many different fruits for them to choose from.</p> <p><strong>Dairy</strong></p> <p>Dairy is a key component of a healthy diet for proper growth. I see many kids in my private practice that are not getting 3 servings of dairy each day, and this could be putting them at risk for things like vitamin D deficiency and poor bone growth. If they do not like the taste of cow s milk or if they have an actual milk allergy then there are other alternatives such as soy milk or almond milk. If they are lactose intolerant, they can still have dairy! (<a href="http://www.pediatricsafety.net/2012/10/are-you-or-a-family-member-ditching-dairy-caution/" target="_blank">See Ditching Dairy? CAUTION!</a>)</p> <p>Keep in mind that this is an empowering activity for your kids, so try your best to not be critical. Remember that your goal here is not necessarily for them to pick the perfect items for that particular evening, but building confidence in your child to make healthy choices long-term. </p> <p>My 8 year old daughter, Hannah, told me something yesterday that made me smile. She told me that she put a brownie back in order to get a <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> at lunch yesterday. I wasn t necessarily happy she put the brownie back, but that she thought it was more important to get her carrots. At her school, they can fill their tray slots with what they want and she couldn t have the carrots and the brownie. She chose the carrots so that she would have all the items contained on the <a href="http://choosemyplate.gov" target="_blank">MyPlate</a>. <a href="http://www.choosemyplate.gov">MyPlate</a> night at our home helps our kids see foods that <em>should</em> be on their plate instead of what they should not, and that is what it s all about!</p> <p>Feeding children is <span>not </span>something we do to them, it is something we do <span>with</span> them. Be sure that you are also participating in <a href="http://www.choosemyplate.gov">MyPlate</a> night and show your enthusiasm when enjoying healthy foods. The <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> visual is a wonderful tool to use for your children and for your families to encourage balanced nutrition. Hannah and Evan love when we do this, and I really believe that it helps my kids see all their meals through the <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> standard. Try a <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> night at your home, and let us know how it goes!</p> <p>In case you didn't catch the countless links we included in this post, learn more about the MyPlate and more on practical family feeding, health and wellness by going to <a href="http://www.choosemyplate.gov/">http://www.choosemyplate.gov</a>.</p> top-3-ways-to-get-your-child-to-choose-healthy-foods http://lemondnutrition.com/blog/top-3-ways-to-get-your-child-to-choose-healthy-foods.html http://lemondnutrition.com/blog/top-3-ways-to-get-your-child-to-choose-healthy-foods.html <p>A new year brings with it new opportunities to improve our family s eating habits. I spend a lot of time in my family nutrition practice helping parents with their picky eaters. That could be the primary reason for their visit, or the picky eating could be complicated by a diagnosis that requires a child to go on a special diet in which their favorite foods are no longer on the menu. This adds layers to their nutrition issues and it is my job to peel the proverbial onion. </p> <p>How do we transition our kids to the right path with minimal conflicts? What are the underlying issues associated with food battles? Every child is unique, and that cannot be understated. But there are some common denominators with them and hopefully this post will provide you with some ideas to chew on. </p> <p>It is not a news flash to you that kids want to make their own choices. When parents force things on their children, the natural thing they do is push back. But does that mean we should give children all the decision-making when it comes to eating? Absolutely not. Parents often take this thought too far in allowing their children to make too many choices on their own. It s all about guiding them. With food, provide acceptable choices from which they may choose. That is the main theme, and here are three of the most important ways in which you can implement them:</p> <p><strong>1. Expose your children repeatedly</strong>. Exposue your children to a variety of foods. This should start super early in your child s life and continue as they grow older. Do not delete a food off your child s menu because they reject it one time or even multiple times. Avoid saying statements such as, He/she does not like (fill in the food). A child s body is growing and developing and that includes their taste buds! Parents provide the healthy meals and the child gets to choose to eat them or not. If they don t eat dinner because they don t like how it looks, that s OK! But don t provide an alternate meal of their choice, and don t allow them to have a snack after dinner of their own food preference. This will never encourage them to try new foods! Stay strong, Mom and Dad. If they are hungry later, you can tell them that you are more than happy to heat up their dinner plate. If you stick to your guns on this one and your kids see that throwing a tantrum does NOT get their way, they will eat the dinner. If you have this in place from the beginning, it s less of a struggle. They don t know any different. But if you have done this wrong in the past, communicate that this is the new way and we are not going back. </p> <p><strong>2. Assess your home s food environment.</strong> A new year should involve going through the kitchen and doing a food balance assessment. We just survived the holidays with parties, cakes and treats. When you look into your pantry and/or fridge, are 90% of the available foods healthy? If not, you may need to make some changes. We must fill our home with always foods and if there are any sometimes foods that are being over consumed, remove them from your home. Make <a href="http://www.eatright.org/kids/article.aspx?id=6442467018 term=snacks" target="_blank">healthy foods ready-to-eat</a> so those snacks are as easy as grabbing a bag of chips. </p> <p><strong>3. Involve your children</strong>. Your entire family must be a part of the entire feeding process. That includes planning, shopping (or growing!), preparing, eating and cleaning. The parents are in charge (and <span>must </span>stay in charge), but the children should be involved as helpers in age-appropriate ways. A toddler can help set the table while a teenager can be in charge of cooking one night. Involve your children in the why s behind healthy eating as well. A family is a team and teams must work together to stay healthy so they can meet all their life s goals. Food is literally the fuel for our precious bodies! Use the <a href="http://www.choosemyplate.gov" target="_blank">MyPlate</a> visual as a guide to help plan meals, and have your children (school-age or older) make their own school lunches that include all the items. If they buy their lunch, go over the school menu and encourage them to use the <a href="http://www.choosemyplate.gov">MyPlate</a> when choosing their lunch.</p> <p>How ironic is it that being a parent is THE hardest job on the planet and there is no training manual? When it comes to raising healthy eaters, constantly be thinking about the behaviors around feeding children. Empower them to make the healthy choices so they will choose them on their own. That, my friends, is the key to raising a healthy adult.</p> give-the-gift-of-health-this-holiday-season http://lemondnutrition.com/blog/give-the-gift-of-health-this-holiday-season.html http://lemondnutrition.com/blog/give-the-gift-of-health-this-holiday-season.html <p><img title="Holiday Gift Certicate" src="../files/uploads/HolidayGiftCert.jpg" alt="Holiday Gift Certificate" /></p> <p> </p> <p> It's that time of year when we are looking for that extra special gift that will meet your friend or loved one's need. How about giving them the gift of health this holiday season?</p> <p>Save over 25% on special dietitian services when you purchase gift certificates for friends and loved ones here. Shop based on budget and nutrition need.</p> <p><strong>Nutrition Education Materials: </strong>Receive full evidence-based education materials based on nutrition need with practical tools to help make your nutrition goals successful. Some examples include: nutrition therapy for high cholesterol, high triglycerides high blood pressure, elevated blood sugars, irritable bowel syndrome, weight loss, weight gain. <em>Note: general guidance given, no specific recommendations. See nutrition assessment below for an for individualized plan. </em><strong>$35 (reg. $50)</strong></p> <p><strong>Complete Nutrition Analysis with Dietitian Recommendations:</strong> Have 7 days of typical food intake analyzed and compared to the Daily Recommended Intakes (DRIs) for gender and age. Practical suggestions and educational materials provided. <strong>$35 (reg. $50)</strong></p> <p><strong>Six-Month Subscription to "Eat With Angela" Dinner Recipes:</strong> 7 dietitian-created recipes each week that comes with a shopping list. Database is fully customizable to suit your family's needs. Search by food type and preferences. All recipes rated for "healthfulness" based on your nutrition goals. <strong>$65 (reg. $120, a $55 savings!)</strong></p> <p><strong>Pantry and Fridge Assessment with Recommendations: </strong>send in pictures of the inside of your refrigerator and pantry via e-mail. Dietitian will make recommendations based on need (single person or family; and by nutrition need). Specific foods provided via shopping list! <strong>$75 (reg. $100)</strong></p> <p><strong>Full Nutrition Assessment with Customized Plan (Texas residents only): </strong>Receive a full 90 minute nutrition consultation with Angela that includes a nutrition analysis of current intake, assessment of nutritional labs, medications and current lifestyle. Based on nutrition/health need, a customized plan will be put together and a full portfolio of education materials will be included. $135 <strong>(reg. $180)</strong></p> <p>Don't see what you are looking for? Contact our office and we can customize a gift package for your friend or loved one.</p> <p><em>Gift orders will be processed within 24 hours and placed in a very attractive package that can be sent directly to the recipient, or sent to the person ordering the gift. Contact our office at 972-422-9180. Phone orders can be placed, and we accept Mastercard, Visa, Discover and American Express.</em></p> healthy-holiday-cooking-classes http://lemondnutrition.com/blog/healthy-holiday-cooking-classes.html http://lemondnutrition.com/blog/healthy-holiday-cooking-classes.html <p><img src="../files/uploads/thanksgiving_meal.jpg" alt="" width="411" height="514" /></p> <p>One of my favorite culinary dietitians, Cindy Kleckner, is teaching some super practical holiday cooking classes. If you are in the Dallas area, you do NOT want to miss these! Here is the info:</p> <p><strong>Tweaking the Turkey Tradition<br /></strong><strong>Thursday, November 15<sup>th</sup> at 6-8pm</strong></p> <p>Dig in without guilt this holiday season! Instead of the old stand-bys: turkey smothered in rich gravy, candied yams, pecan pie - try some new recipes with all of the taste, but less fat, salt and calories. Join Cooper Fitness Center registered dietitian, Cindy Kleckner for a class that will showcase recipes using high impact flavors, healthy updates on classic dishes and a twist on traditional dessert. Surprise your family and friends with a fresh approach to eating this Thanksgiving.</p> <p> </p> <p><strong>Notable Nibbles: From Naughty to Nourishing This Holiday <br /></strong><strong>Monday, December 10<sup>th</sup> at 6-8pm </strong></p> <p>Holiday party eating can be an invitation to gluttony unless you re armed with tips and tricks from registered dietitian Cindy Kleckner, RD, LD. Whether you re gracing guests with a gourmet feast or scrambling to host a few hungry pop-ins, join Cindy for tips to prepare stress-free, quick and easy recipes that are good-for-you-too! Crunchy, creamy, spicy and smoky almost effortless appetizers bring an irresistible variety of tastes and textures to any holiday celebration. Just add some mocktails and cocktails and let the party begin<strong>!</strong></p> <p> </p> <p align="center"><strong><span>Reservations are required. For more information, call </span><a href="tel:214-383-1000" target="_blank"><span>214-383-1000</span></a><span>.</span></strong></p> <p align="center"><strong><span>Event Location: Cooper Fitness Center at Craig Ranch 7910 Collin McKinney Parkway, McKinney, Texas 75070 </span></strong></p> <p align="center"><strong><span>Cost: Members, $15; General Public, $30 <em>You do not have to be a member of the CFC to participate in any of the nutrition programs.</em></span></strong></p> <p><span> </span></p> every-day-is-food-election-day http://lemondnutrition.com/blog/every-day-is-food-election-day.html http://lemondnutrition.com/blog/every-day-is-food-election-day.html <p><em>By Sarah Davis, <a href="http://www.twu.edu">Texas Woman's University </a>Dietetic Intern</em></p><p>We are bombarded with choices everyday, from food, to clothes, to the next president of the United States. With the national election quickly approaching, we individually face a big choice to make about our country s future when we vote for our next national leader. But don t forget how important the food elections we make multiple times per day! With more and more products to choose from at the grocery store, it can easily get overwhelming and confusing about what foods to choose to keep your family eating healthy. Labels and health claims can get a bit fuzzy when it comes to looking for healthy products and quality ingredients. Here are some tips to help clear up your debate about which foods to buy:</p><p>-Look for breads that say <em>100% whole wheat</em> as the first ingredient, with 3-5 gms of fiber per serving. Whole wheat is not the only whole grain though! Anything with 100% whole oat, corn, rye, barley, quinoa, or others count as a whole grain. Check out more about whole grains at the <a href="http://www.wholegrainscouncil.org/" target="_blank">Whole Grains Council</a>.</p><p>-Choose frozen vegetables that are not made in cream or cheese sauce. The ingredient list should only be the vegetable itself. Frozen produce is a great alternative to buying fresh because the nutrients is locked in when picked, blanched and frozen without spoiling as quick as fresh. If buying canned vegetables, you don t have to pay more for the low-sodium cans, just rinse your vegetables thoroughly before eating or cooking to wash away as much sodium as possible.</p><p>-Look for salad dressings that are lower in sodium and fat; a good goal would be less than 300 mg of sodium and less than 8 grams of fat per serving. Be careful- the fat free or lighter versions are often compromised by adding sodium or sugar for taste. If possible, try making your own dressing at home! Ranch can be made out of plain yogurt and/or buttermilk with Ranch seasoning packets or herbs. Vinaigrettes can be easily made with an olive oil and balsamic vinegar base, with different flavors such as Dijon mustard, salt and pepper, honey, lemon or lime juice, and herbs.</p><p>-Choose low-fat or reduced-fat cheeses for less saturated fat. Beware of fat-free products; other filler ingredients may be present to compromise for the absence of fat! A little bit of fat can be more satisfying and prevent you from over-eating.</p><p>-Skim milk has the same nutritional benefits as whole, with fewer calories and fat! If your family is not fond of skim, gradually switch to 2% first, then 1%, or mix skim with 2% or 1% to lower that fat content.</p><p>-If buying non-dairy products, try choosing the non-flavored, as this will cut back on sugar and calories. It also makes the milk more versatile for cooking!</p><p>-Nuts that are in the raw form, not roasted and salted, provide more nutritional benefits without the extra sodium, oils, and calories!</p><p> -Not everyone s budget allows for organic foods. If buying organic is important to you but your budget is tight, consider buying organic produce that is a part of the <a href="http://www.ewg.org/foodnews/summary/" target="_blank">Dirty Dozen</a> and save your money for other good quality foods. Buying organic can get expensive, so try washing all non-organic fruits and vegetables thoroughly with a scrub brush to remove as much pesticide as possible. Make your own produce wash by mixing 2 cups water, 2 tablespoons lemon juice and 1/4 cup of baking soda. Mix together and then spray on produce, massaging for 20 seconds and then rinsing with fresh running water.</p><p>-If you are looking for an alternative to white, bleached all-purpose flour, try buying white whole-wheat flour. This is albino whole-wheat flour that is more similar in consistency and texture to all-purpose but not as coarse as the brown whole wheat with similar nutritional benefits. White whole-wheat flour can often be substituted easily in recipes calling for all-purpose flour without much change in texture.</p><p>-Although there is nothing wrong with butter in moderation, if you are avoiding butter, look for margarines that do not contain partially hydrogenated oils, as this is another name for trans fat, which may or may not be included on the nutrition label. If 1 serving of margarine contains 0.5 g of trans fat, the FDA does not require the manufacturers to list the trans fat in the nutrition label.</p><p>-Similar to margarines, choose a peanut butter without partially hydrogenated oils as well. This includes the mainstream peanut butters. If a product is labeled, Natural, it may or may not include these oils. To choose the best quality peanut butters, limit the amount of sugar and added ingredients as much as possible.</p><p>With all the daily choices we face, tasty and nutritious food does not have to as tumultuous as the presidential debates. Be confident to elect the healthier options and saving splurges for rare occasions the easier it will be to form healthy habits that will last a lifetime.</p><p><em>About Me: As an intern, I have learned an invaluable amount of information about nutrition, but I also have my own personal experiences with food choices on a daily basis. I love sharing my knowledge and personal experiences with those who are looking for ways to eat healthier and feel better. Once I realized in high school how much better I felt when I started putting the right foods in my body, I was convinced nutrition was the career for me! But it is more than a (future) career; it is a lifestyle, and good habits start when we are young. I hope to one day work with parents to provide practical ways to teach their children how to grow positive, healthy habits that will lead to a lifetime of good health! </em></p><p><em></em></p> dont-let-halloween-spook-your-familys-health http://lemondnutrition.com/blog/dont-let-halloween-spook-your-familys-health.html http://lemondnutrition.com/blog/dont-let-halloween-spook-your-familys-health.html <p><em>By Sarah Davis, <a href="http://www.twu.edu" target="_blank">Texas Woman's University </a>Dietetic Intern</em></p> <p>It s almost that time of year again! Halloween is quickly approaching as stores stock up on bags and bags of sweet treats and costumes, pumpkins go on sale for decorating and pie, and the weather is getting cooler (slowly). But many people watching their weight and sugar intake may be dreading Halloween for one reason: candy. Does living a healthy lifestyle mean no candy or Halloween desserts are allowed in your diet? Absolutely not! But, moderation is the key to any long-term healthy lifestyle. Deprivation will only backfire and lead to a binge. Keep in mind that sugar only serves one purpose for us: it tastes good! </p> <p>Remembering this, it is easier to become a pickier eater when it comes to sweets. When you think about how too much sugar will make you feel after you eat, you may not want to reach for that third or fourth piece of candy or dessert. Here are some tips to make Halloween fun for the kids and still friendly to the family s waistline.</p> <p>Choose candy that has less calories or sugar such as:</p> <p>*dark chocolate over milk chocolate</p> <p>*plain chocolate squares over chocolate filled with high calorie ingredients such as caramel and nuts</p> <p>*sugar free gum</p> <p>*fruit snacks made with 100% real fruit</p> <p>*pretzels</p> <p>*low sugar mini granola bars</p> <p>*boxed raisins</p> <p>*goldfish</p> <p>Even non-edible items can be passed out for Halloween, such as plastic rings, bouncy balls, vampire teeth, and stickers for a twist on trick-or-treating!</p> <p>Health experts have estimated the average bag of Halloween candy could have between 3,500-7,000 calories! That is 1-2 lbs that could be gained from a single Halloween bag. Is 3,500 calories of candy worth it? A strategy to avoid this sugar high and calorie splurge is to help your kids choose their absolute favorite candies, eat a few, enjoy them, and give or throw the rest away. You can practice this too and set a good example! Tossing out the candy that is not a favorite in the house will lessen the temptation to eat it, just because it s there. Here are a few treats to enjoy in moderation that won t bust your streak of eating healthy and fits into a balanced lifestyle:</p> <p>*2 Tootsie rolls: 50 calories</p> <p>*1 Milky Way Mini: 35 calories</p> <p>*1 Reese s Mini Cup: 44 calories</p> <p>*3 Hershey Kiss: 75 calories</p> <p>*3 Lifesaver s: 30 calories</p> <p>*10 Candy Corn: 75 calories</p> <p>Looking to make some homemade treats? Here are two recipes to try. Making treats at home is a great way to control ingredients and portion sizes. While these have sugar, they also provide some other nutritional benefits without all the extra calories candy has to offer. These can be portioned out and stored individually in a plastic bag.</p> <p><img src="../files/uploads/popcornballs.jpg" alt="Chocolaty Pretzel Cherry Popcorn Balls" width="308" height="308" /></p> <h3><strong>Chocolaty Pretzel Cherry Popcorn Balls </strong></h3> <p>Source: EatingWell.com </p> <p><strong>INGREDIENTS</strong></p> <p>6 heaping cups popped corn</p> <p>1/4 cup agave nectar (see Note) or honey</p> <p>1/4 cup creamy natural peanut butter or almond butter, at room temperature</p> <p> 2 tablespoons finely chopped dark chocolate-covered pretzels</p> <p>2 tablespoons finely chopped dried cherries (try to use non-sweetened cherries for less sugar)</p> <p> </p> <p><strong></strong><strong>PREPARATION</strong></p> <p>1. Line a baking sheet with parchment or wax paper. Prepare a medium bowl of ice water. Put popcorn in a large bowl.</p> <p>2. Combine agave (or honey) and peanut butter (or almond butter) in a small saucepan. Cook over medium heat, stirring gently but constantly. As soon as the mixture starts to lightly bubble, cook, stirring constantly, for 15 seconds more.</p> <p>3. Immediately pour the mixture evenly over the popcorn; gently mix with a wooden spoon or spatula until well coated. Gently stir in dark chocolate-covered pretzels and finely chopped dried cherries.</p> <p>4. Dip both hands in the ice water. Working quickly, press small handfuls (heaping 1/4 cup each) of the popcorn mixture firmly into 2-inch balls. (Make sure each ball gets a little bit of the pretzels and dried cherries.) Place the balls on the prepared baking sheet. If they seem too fragile, rinse hands with cold water and press and squeeze each ball again to help keep it together.</p> <p>5. Let cool completely before storing. To store, individually wrap in plastic wrap and store in an airtight container.</p> <p>*Note: popcorn can be simply popped without any extra butter or salt by putting kernels in a brown paper bag and placing in the microwave for a minute or two, depending on the amount to be popped.</p> <p>*The honey or agave provides a sweetness that is more natural than refined white sugar. The peanut or almond butter will provide a little protein and fat to make this recipe satiating, and the dried cherries provide a boost of antioxidants.</p> <p>*If your family is not a fan of chocolate, leave out the chocolate covered pretzel and just use regular.</p> <p><strong>NUTRITION</strong></p> <p><strong>Per ball:</strong> 89 calories; 3 g fat (1 g sat , 0 g mono ); 0 mg cholesterol; 13 g carbohydrates; 6 g added sugars; 2 g protein; 1 g fiber; 34 mg sodium; 18 mg potassium.</p> <p><span><img src="../files/uploads/chocolatycrunch.jpg" alt="Chocolaty Curnch" width="308" height="308" /> </span></p> <h3><strong>Chocolaty Crunch</strong></h3> <p><em>Source: EatingWell.com</em></p> <p><strong></strong> </p> <p><strong>INGREDIENTS</strong> </p> <p>1 cup Wheat Chex cereal, (2 ounces)</p> <p>1 cup pretzel sticks broken in half, (2 ounces)</p> <p>1/4 cup salted roasted almonds, (2 1/2 ounces)</p> <p>3 tablespoons bittersweet chocolate chips, melted (see Tip)</p> <p> </p> <p><strong>PREPARATION</strong></p> <p>1. Combine Chex, pretzels and almonds in a medium bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.</p> <p> </p> <p><strong><span>TIPS NOTES</span></strong><strong></strong></p> <p><strong>Make Ahead Tip</strong>: Refrigerate in an airtight container for up to 5 days.</p> <p><strong></strong> </p> <p><strong>Tip:</strong> To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.</p> <p><strong>*</strong>using bittersweet chocolate will provide less sugar than milk chocolate chips</p> <p> </p> <p><strong>NUTRITION</strong></p> <p><strong>Per serving:</strong> 218 calories; 8 g fat (2 g sat , 3 g mono); 0 mg cholesterol; 35 g carbohydrates; 5 g protein; 3 g fiber; 397 mg sodium; 176 mg potassium.</p> <p>Halloween doesn t have to be a day of unbalanced, chaotic, sugar-high s with your kids! Shifting the focus of Halloween and the Fall season from food and candy to the experience of family, friends, costumes, and traditions will help you and your family find the balance of celebration and healthy living this season! Happy Halloween!</p> <p><em><span>Sources:</span><a href="http://www.motherearthnews.com/"><span>http://www.motherearthnews.com</span></a><span>, </span><a href="http://www.webmd.com/"><span>www.webmd.com</span></a><span>, </span><a href="http://www.eatingwell.com/"><span>www.Eatingwell.com</span></a></em></p> <p><em></em> </p> <p><em>About Me: As an intern, I have learned an invaluable amount of information about nutrition, but I also have my own personal experiences with food choices on a daily basis. I love sharing my knowledge and personal experiences with those who are looking for ways to eat healthier and feel better. Once I realized in high school how much better I felt when I started putting the right foods in my body, I was convinced nutrition was the career for me! But it is more than a (future) career; it is a lifestyle, and good habits start when we are young. I hope to one day work with parents to provide practical ways to teach their children how to grow positive, healthy habits that will lead to a lifetime of good health! </em></p> brain-boosting-foods-for-school http://lemondnutrition.com/blog/brain-boosting-foods-for-school.html http://lemondnutrition.com/blog/brain-boosting-foods-for-school.html <p><img title="First School Bus Ride" src="../files/uploads/First_Bus_Ride.jpg" alt="Hannah Evan about to ride the school bus for the first time!" />Kids are off to a new school year and each year requires more and more brain power. Every evening, I ask my kids what they ate that day so I can get an idea of what type of fuel they used to power out their day. My first interest in nutrition came from my energy high s and low s in high school back in the 1980 s. Why did I feel so tired in the morning and then have a short-lived super energy surge after lunch? I still remember my driver s ed teacher angry-at-the-world Coach Vitek who would slam his textbook down next to anyone who fell asleep in his class. After my mega lunch, I would have Coach Vitek for 5<sup>th</sup> period and it was pure torture staying awake after my blood sugar crash from the amount of junk food I consumed. I would sit there in the dark watching 1950 s driving videos with my fingers acting as toothpicks to hold my eyelids open. I am still traumatized by that scenario! It was so hard to stay awake. It's a wonder how I passed Coach V's class that year!</p><p>I now know that skipping breakfast and then eating a mega meal at lunch didn t do me any favors academically. As parents of young children, we re usually good at making sure our little ones have breakfast before heading to school. But are we maximizing their choices for brain performance?</p><p><strong>Nutrients for the Brain</strong></p><p><em>B Vitamins.</em> Thiamin, riboflavin, folate , niacin, B6 and B12 are all critical vitamins during times of stress. Believe it or not, our kids experience stress when it comes to the pressures of learning new and sometimes frustrating concepts. The more nutrients their body gets, the easier they can manage stress. Many of the B vitamins are found in fresh fruits, vegetables and whole grains. But B12 is only found in foods that come from an animal dairy, eggs, meat, fish and poultry.</p><p><em>Protein.</em> No, we don t need to put our kids on a high protein diet. However, many children don t typically get enough protein at breakfast - which should range from 7-14 grams. Protein is made up of amino acids, which make up neurotransmitters to help the brain function correctly. Also, a good protein food source at breakfast such as Greek yogurt, lean ham or an egg are good additions to boost concentration abilities at the start of school and into lunch.</p><p><em>Omega-3 Fatty Acids. </em> A specific omega-3 fat (docosahexaenoic acid, or DHA) found in marine life are utilized by the brain, retina and heart. Our body cannot make DHA on its own, so we must get it through our diet. Food high in omega-3 DHA include salmon, tuna, mackerel, trout and sardines. Start incorporating these types of fish into your regular family meals and eating fish will come naturally. If your family is vegan, try cooking with <a href="http://www.seaweedrecipes.co.nz/category/recipes/kids-friendly/" target="_blank">seaweed</a>.</p><p><em>Iron.</em> Iron is critical for oxygen transport to the body and brain, which helps with energy and cognitive function. If your kids don t like clams or tofu (the highest foods in iron), make sure they get regular doses of other sources. Those include iron-fortified cereals and breads, raisins, beans, lean beef and spinach. All non-animal iron sources require vitamin C for absorption. Don t just think of oranges for your vitamin C. Strawberries and potatoes have more!</p><p><em>Fiber and Water. </em> Fiber helps decrease the rate at which your body digests food; and that helps with energy levels. A steady energy level helps the mind. Look for foods with at least 3 grams of fiber or more per serving. Water helps process the fiber, and also will keep energy levels normal.</p><p><em>Carbohydrates. </em> I still see parents limiting carbohydrates in their home because of the low carbohydrate craze that, frankly, is dying a slow death. Children cannot be on a low carbohydrate diet. They utilize carbohydrates to grow normally, and the brain must have good, quality carbohydrates to function normally. Those include whole grains, fruits, low-fat dairy and starchy veggies.</p><p><strong>Timing of Meals and Snacks</strong></p><p>It s non-negotiable. Kids must have breakfast. Make time for it because there is too much research out there that tells you about all the academic benefits associated with a good, solid first meal. Ask your children about their day, and when they have time to eat. If you want them to finish their homework before dinner, make sure they get a good snack before hitting the books. By that time, many kids hadn t eaten for several hours and this could directly impact their ability to concentrate.</p><p><strong>Limit Sometimes Foods</strong></p><p>High-fat, sugary and overly processed foods have a tendency to carry little nutrition. Do an inventory of the pantry and fridge from the summer months, and remove most of those sometimes foods. Fill your kitchen with convenient, grab n go healthy snacks such as yogurts, low-fat cheeses, washed and ready fruits, veggies with low-fat dips. In almost every situation, they will eat the healthy food if it s convenient.</p><p>Here's to a healthy, and super brain-powered school year!</p> trail-mix-off-the-trail http://lemondnutrition.com/blog/trail-mix-off-the-trail.html http://lemondnutrition.com/blog/trail-mix-off-the-trail.html <p><img src="../files/uploads/IMG_20120807_151324.jpg" alt="" />Today was trail mix day for me. I am one week from departing for Africa to climb Kilimanjaro and I am playing around with trail mixes to bring on our trek. Any food mix that you concoct at your home on the trail or off the trail really needs to match the energy output of your activity. In my situation with the Kilimanjaro climb, my food intake with have a direct influence on how well I perform and it will even have an influence on how well I acclimatize at high altitudes. For the majority of people living day-to-day off the trail, a mixture of dried food that can be stored in an office desk, a school backpack or a hot car can be a great, low maintenance snack on the go. But mixed too high in energy (aka, calories) for your energy output will result in weight gain over time.</p><p>I went by my local specialty grocery store and there it was bins and bins of trail mix sandwiched next to bins and bins of granola of varying flavors. On the same aisle, there were endless possibilities of items to combine with your granola including an entire wall of chocolate covered nuts, raisins, pretzels and yes - candy.</p><p>Let s face it. Trail mix has its name for a reason it is really meant for the trail and other high energy-requiring activities. Take two of the common components in many trail mixes out there: dried fruit and nuts. Both are healthy, right? Yes. But both are naturally dense in calories via sugar (fruit) and fat (nuts). Many pre-made and homemade trail mixes have way too many high calorie components, including candy.</p><p>For off the trail, this is what I recommend: 2/3 low calorie mixes such as whole grain cereal, baked crackers and/or pretzels and 1/3 higher calorie additions such as dried fruit and nuts.</p><p>A high fiber base followed by a salty + nutty + sweet flavor combination usually makes for a tasty and still healthy snack. Here is a quick recipe I give my families that see me in my private practice. Multiply the amounts as desired for a larger batch to use throughout the week:</p><p>1 cup regular low-sugar whole grain cereal O s<br />1 cup whole grain cheddar crackers or pretzels<br />1/3 cup your favorite nuts or seeds<br />1/3 cup dried fruit such as raisins or cranberries</p><p><em>Nutrition Information: 172 calories per cup serving</em></p><p>Feel free to follow my husband and I as we document our climb in Africa by going <a href="http://willclimb4food.wordpress.com/" target="_blank">here</a>!</p> join-me-for-dinner http://lemondnutrition.com/blog/join-me-for-dinner.html http://lemondnutrition.com/blog/join-me-for-dinner.html <p><img src="../files/uploads/IMG_5713-crop-sm.jpg" alt="Eat with Angela" /></p> <p> </p> <p>It's been awhile since my last post. We have been super busy here rolling out new professional branding with new logos, a new website and a fresh, new look for the Mommy Dietitian. I am quite pleased with the results, and I hope you feel the same. In addition to the visual changes, there are many great new things coming down the pike that I am exciting to share!</p> <p>One of the coolest additions that I have made to my nutrition relations with people is my new recipe dinner plan. It seems like a day doesn't go by without someone asking me what I fix my family every night for dinner. Well, I finally came up with a plan that allows others a glimpse into the Lemond weekly menus. It's a new service subscription called <a title="Eat with Angela" href="It's%20been%20awhile%20since%20my%20last%20post.%20%20We%20have%20been%20super%20busy%20here%20rolling%20out%20new%20professional%20branding%20with%20%20new%20logos,%20a%20new%20website%20and%20a%20fresh,%20new%20look%20for%20the%20Mommy%20Dietitian.%20%20I%20am%20quite%20pleased%20with%20the%20results,%20and%20I%20hope%20you%20feel%20the%20same.%20%20In%20addition%20to%20the%20visual%20changes,%20there%20are%20many%20great%20new%20things%20coming%20down%20the%20pike%20that%20I%20am%20exciting%20to%20share!%20One%20of%20the%20coolest%20additions%20that%20I%20have%20made%20to%20my%20nutrition%20relations%20with%20people%20is%20my%20new%20recipe%20dinner%20plan.%20%20It%20seems%20like%20a%20day%20doesn't%20go%20by%20without%20someone%20asking%20me%20what%20I%20fix%20my%20family%20every%20night%20for%20dinner.%20%20Well,%20I%20finally%20came%20up%20with%20a%20plan%20that%20allows%20others%20a%20glimpse%20into%20the%20Lemond%20weekly%20menus.%20%20It's%20a%20new%20service%20subscription%20called%20 Eat%20with%20Angela. %20%20It s%20%20a%207-day%20meal%20plan%20I%20create%20and%20email%20to%20you%20completed%20with%20recipes%20and%20a%20grocery%20shopping%20list.%20Each%20menu%20meets%20my%20strict%20standards:%20 Delicious%20 Easy-to-prepare%20 Smart%20choices%20from%20simple%20ingredients%20 Packed%20with%20nutrition%20 Balanced%20 Affordable%20You%20can%20even%20make%20substitutions%20catered%20to%20your%20own%20health%20needs,%20food%20allergies%20and%20food%20preferences.%20Any%20changes%20you%20make%20are%20automatically%20updated%20including%20nutrition%20information,%20recipes%20and%20shopping%20lists.%20We%20should%20have%20dinner%20together!%20%20Eat%20what%20my%20family%20eats%20each%20week.%20%20You%20can%20check%20it%20out%20for%20only%20$1%20for%20the%20first%20month.%20%20I d%20really%20love%20your%20feedback%20on%20how%20this%20helps%20families%20eat%20better!%20Find%20out%20more%20and%20sign-up%20here:%20http:/angelalemond.com/services/eat-with-angela.html"> Eat with Angela. </a> It s a 7-day meal plan I create and email to you completed with recipes and a grocery shopping list. Each menu meets my strict standards:</p> <ul> <li>Delicious</li> <li>Easy-to-prepare</li> <li>Smart choices from simple ingredients</li> <li>Packed with nutrition</li> <li>Balanced</li> <li>Affordable</li> </ul> <p>You can even make substitutions catered to your own health needs, food allergies and food preferences. Any changes you make are automatically updated including nutrition information, recipes and shopping lists.</p> <p>We should have dinner together! Eat what my family eats each week. You can check it out for only $1 for the first month. I d really love your feedback on how this helps families eat better!</p> <p>Find out more and sign-up here: <a href="../services/eat-with-angela.html">http://angelalemond.com/services/eat-with-angela.html</a></p> choose-your-own-colors-night-empowering-kids-to-make-a-balanced-meal http://lemondnutrition.com/blog/choose-your-own-colors-night-empowering-kids-to-make-a-balanced-meal.html http://lemondnutrition.com/blog/choose-your-own-colors-night-empowering-kids-to-make-a-balanced-meal.html <p>Can you relate to this situation? You work hard all day running the kids here and there, have a full day of work appointments and then rush to pick the kids up by the end of the day. You get home and immediately start making a balanced meal for the family (instead of plopping on the couch with a glass of wine, which you would prefer!). You re working fast as you can because you know that your kids are very hungry. Then the kids go, Oh, mom! I don t like that. Could we just have the <em>Grab-Anything-You-Want</em> night instead? You take a deep breath and wonder, Why am I going through all this effort doing this while I am so tired at the end of the day and they don t even appreciate it?? </p> <p>I hear about these types of scenarios all the time in my office when meeting with families. Many families just give up and let the kids have their way. Although, this instance described above was actually in my home this time around. We just exited a super hectic season of moving homes, and during that time, we cycled in a <em>Grab-Anything-You-Want</em> night and my kids have absolutely loved it. The only real guideline when we started this was that they could not eat candy or dessert. Both Hannah and Evan usually opt for a peanut butter and jelly sandwich and fruit, but sometimes Hannah gets her favorite basic bean burrito with a salad (which I suggest and she happily adds). But is a <em>Grab-Anything-You-Want</em> night good for a long-term situation? It depends.</p> <p><strong>Benefits</strong></p> <p>This scenario is not too unlike a leftover night, which is really what it is for my husband and I. I see the benefits being that the kids have some choice in their foods at home. As they age, you want them to make good choices on their own and homes are the preferred training ground. The other thing I like about these nights is it gives the parents a little breathing room without having to go out to eat or order takeout. Please know that this is far different than allowing this to happen every night. And I don t suggest turning this into a short order cook night either. Exhausting and not recommended. Cycling this type of wild card night may be a good option for some families with school-age children. However, it s important to stay committed to eating as a family even when you have this type of set-up. Continue to turn off all technology and show your children that family mealtimes are important for everyone. </p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/fruits-veg-fridge.jpg" alt="" width="257" height="320" border="0" /></td> </tr> <tr> <td class="tr-caption">Be sure to keep plenty of "always" foods in your</td> </tr> </tbody> </table> <p>fridge and pantry. Your children will eat what is</p> <p>available. It's amazing how that works!</p> <p><strong>Possible Issues and Opportunities</strong></p> <p>Let s face it. Kids don t usually choose a well-balanced meal. Your child may just choose to grab a bag of chips and call it a night! If you do this type of scenario at your home, I suggest you do what I am doing to tighten up this wild card evening. Change it to being called <em>Choose Your Own Colors</em> night. This will teach them what makes up a good meal lean protein, whole grains, a fruit, veggie and low-fat dairy and it empowers them to do these on their own. They could choose a combination of leftovers, or they could even cook up breakfast items for dinner. My 8 year old daughter Hannah has enjoyed putting her own lunches together. She s been doing this on her own, but often asks me for suggestions. We go through each of the components of a meal, and she happily chooses her preferences (example, for her dairy, Hannah was able to choose milk, a cheese stick or regular or Greek yogurt). All we have to do is make them available in the kitchen!</p> <p>I must note that this works best when you have several always foods for them to choose from. Avoid the choice battles by keeping sometimes foods such as overly processed foods out of the home. If the options are healthy, they will choose healthy.</p> <p>I think our family is going to try this <em>Choose Your Own Colors</em> night for the time being and see how the kids do. It will give me a night time off and will also help the kids learn some meal skills. Summer is a good time to keep this going and tweak as needed. I d love to hear if you do something similar in your home and how successful you are! </p> wholly-salsa-memorial-day-recipes-and-last-giveaway http://lemondnutrition.com/blog/wholly-salsa-memorial-day-recipes-and-last-giveaway.html http://lemondnutrition.com/blog/wholly-salsa-memorial-day-recipes-and-last-giveaway.html <p>I attended a super fun blogger event this week hosted by the kind folks over at <a href="http://www.eatwholly.com/" target="_blank">Wholly Guacamole</a>. Jeff and I tend to make our own guac at our home, but it s nice to know for us and all the rest of the super busy families out there that the entire line of products by Wholly Guacamole is preservative and additive free. They do this by using a cold water high pressure processing (HPP) method to keep the food fresh. But this particular event was less about guacamole and more about their new line of salsa including five chef inspired flavors. All their salsa is made with all natural ingredients and is fat-free and gluten-free. And for my Jewish friends, all their salsas are Kosher certified! You can find their salsas in Kroger Food Stores and Target among other national grocers. Take advantage of their $1.50 off coupon that is being offered through the Memorial Day weekend on their <a href="https://www.facebook.com/WhollyGuacamole?ref=ts" target="_blank">Facebook page</a>. </p> <div class="MsoNormal">We made some incredible recipes, so I wanted to share a couple of them that I especially enjoyed. Just in time for Memorial Day!</div> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><img src="../files/uploads/2012-05-22+11.55.32.jpg" alt="" width="240" height="320" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Roasted Tomato, Goat Cheese Feta Bruschetta</em></td> </tr> </tbody> </table> <p><em> Roasted Tomato, Goat Cheese Feta Bruschetta </em></p> <div class="MsoNormal"><em>Ingredients:</em></div> <p>equal parts feta and goat cheese</p> <p>pinch of black pepper</p> <p>French baguette, sliced and toasted</p> <p> t roasted garlic</p> <p>1T Roasted Tomato Wholly Salsa </p> <p>1 basil leaf</p> <p>balsamic glaze, to taste</p> <div class="MsoNormal"><em>Directions:</em></div> <p>Mix the cheeses and black pepper together. Rub bread with roasted garlic and top with the cheese mixture. Add Roasted Tomato Salsa and drizzle with the balsamic glaze. Add chopped basil on top and serve!</p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><img src="../files/uploads/2012-05-22+11.35.10.jpg" alt="" width="320" height="240" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Tai Shrimp Nachos</em></td> </tr> </tbody> </table> <p> </p> <div class="MsoNormal"><em> Tai Shrimp Nachos </em></div> <p>This recipe contains three mini recipes in it, but the taste is worth it! Make these nachos on the weekend, or for a dinner party that your guests would absolutely enjoy. Tip: Make some of these ahead of time to cut down on preparation time when it comes time to make them. The slaw actually tastes extra good if you let it rest together for a day. Pick out your favorite tortilla chips and get ready to lock and load! Lower calorie tip: Use low-fat torilla chips and mayonnaise.</p> <div class="MsoNormal">Step 1: Shrimp Marinade/Glaze</div> <p>Ingredients: cup Pineapple Ginger Wholly Salsa </p> <p>1 lime, juiced</p> <p>2 tsp sesame oil</p> <p> cup soy sauce</p> <p>1 tsp sugar</p> <div class="MsoNormal">Directions: Mix all ingredients, then add to 1 lb devained and detailed shrimp, let marinate for 30 minutes. Put in refrigerator while making the slaw and aioli. Once ready to grill, spray non-stick spray on pre-heated grill. Skewer shrimp and grill for 3 minutes on each side. Spoon marinade on shrimp on each side at beginning of each grill period. </div> <div class="MsoNormal">Step 2: Napa Cabbage Slaw</div> <div class="MsoNormal">Ingredients: 1 head Napa cabbage, shredded</div> <p> cucumber, <a href="http://www.youtube.com/watch?v=O4G-ueNDEI8" target="_blank">julienne</a></p> <p> red bell pepper, finely diced</p> <p>1/3 cup green onion, biased cut</p> <p>1/3 cup cilantro, rough chopped</p> <p>2/3 cup Pineapple Ginger Wholly Salsa </p> <p>2 Tbsp rice wine vinegar</p> <p>4 Tbsp soy sauce</p> <p>1 tsp sesame oilDirections: Mix all ingredients together, and let rest for at least 30 minutes, and up to 5 days.</p> <p>Step 3: Wasabi Aioli</p> <p>Ingredients:</p> <p> cup mayonnaise</p> <p>1 Tbsp wasabi paste</p> <p>1 tsp green onion, minced</p> <p>1 Tbsp water</p> <p>1 Tbsp cilantro, minced</p> <p>Directions: Mix all ingredients together.</p> <p>Add one shrimp onto each unbroken tortilla chip. Top with cabbage and then drizzle with aioli sauce. Garnish with a lime wedge, chopped cashews along with white and black sesame seeds. Serve and enjoy.</p> <div class="MsoNormal"><strong> Last Giveaway on Mommy Dietitian </strong></div> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><img src="../files/uploads/WhollySalsa.jpg" alt="" width="320" height="240" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Wholly Salsa giveaway includes the original salsa varieties of</em></td> </tr> </tbody> </table> <p>mild, medium and hot. But it also includes the new flavors, which</p> <p>include avacado verde, guacamole spicy pico, roasted tomato,</p> <p>red pepper mango and pineapple. Also comes with this cool</p> <p>Wholly Salsa cooler!</p> <div class="MsoNormal"> </div> <p>Here s my last blog giveaway for a very long time, so I hope you participate! We need to get more Mommy Dietitian Facebook fans. So, for every person that shares our <a href="https://www.facebook.com/mommydietitian?ref=tn_tnmn" target="_blank">Facebook page</a> with their friends, they get an entry! All you have to do is tag us or let us know you shared by commenting on our page. The contest runs through Memorial Day. <strong>The winner will be selected using Randomizer.org on Tuesday, May 29, 2012.</strong></p> <div class="MsoNormal">Happy Memorial Day to everyone, especially those who have family members who have lost a loved one in the line of duty. We honor them, and we honor their service!</div> kitchen-decor-may-help-family-nutrition http://lemondnutrition.com/blog/kitchen-decor-may-help-family-nutrition.html http://lemondnutrition.com/blog/kitchen-decor-may-help-family-nutrition.html <p>Our family made a move to a new home on the other side of the same little town just last Friday. One of the main reasons why I picked this home was because of the French privincial-style kitchen that is equipped with lots of cook space, modern appliances and cabinets for all my dishware and gadgets. It s a gorgeous kitchen! However, it was up to me to put a personal touch that communicated how I wanted this space in the house to be used. I knew that I wanted our kitchen to be a place where friends and family could gather together. Food is wonderful, but eating together as a family is one of the many things that make a house a home. It builds memories. It creates traditions. We laugh. We share. We nourish. We teach each other. I want our children to want to be there with us cooking and creating so I knew I need to add a whimsy touch as well.</p> <p>So what would any girl do? I went shopping!</p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><img src="../files/uploads/Kitchen+picture.jpg" alt="" width="240" height="320" border="0" /></td> </tr> <tr> <td class="tr-caption"> </td> </tr> </tbody> </table> <p>I found this graphic that seemed to list my sentiments about what a kitchen should be. If I could make it better, I would add "nourish," "health" and "nutrition." But hey, it got most everything!</p> <p> </p> <div class="separator"><img src="../files/uploads/Francois.jpg" alt="" width="240" height="320" border="0" /></div> <div class="separator">Here is my whimsy addition. Meet Fran ? ois. He is my new French assistant who announces the evening meal. I got some mini Fran ? ois men (see one on the serving plate holding a sign that says, "Kiss the Chef!") that are sprinkled throughout the kitchen. My daughter, Hannah, wrote the dinner menu last night. As you can see, she is still working on her spelling!</div> <div class="separator">What does your kitchen say to your guests? To your family and children? You don t have to spend a lot of money to create a place where everyone wants to gather. I got these items at <a href="http://www.gardenridge.com/" target="_blank">Garden Ridge</a> for very reasonable prices. The key is to make your kitchen space inviting and decorate it in a way that encourages others to want to be there. </div> <div class="separator">Just as importantly as creating a place people want to gather, also create a kitchen space that <span>you</span> would like to be in more! If you find cooking to be more of a chore than a pleasure, maybe you need to re-think your kitchen. You don't necessarily need a complete redo, but maybe add some fun decor. I know that my new kitchen reinvigorates my desire to play in the kitchen with more foods and flavors. From our family to yours - Bon App tit!</div> death---or-life-by-chocolate http://lemondnutrition.com/blog/death---or-life-by-chocolate.html http://lemondnutrition.com/blog/death---or-life-by-chocolate.html <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/cocao+pods.jpg" alt="" width="213" height="320" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Cacao trees are grown in tropical areas along</em></td> </tr> </tbody> </table> <p>the equator throughout the world. Pictured are</p> <p>Arriba cacao grown on an organic plantation</p> <p>in southern Equador.Before being incorporated into wonderfully decadent chocolate treats, cacao was actually first used as medicinal agent for over 100 different ailments. It wasn t until it was exported to Europe that people experimented with combining cacao with milk and sugar.</p> <div class="MsoNormal">I recently attended some very intriguing research sessions on the health benefits of cacao. The benefits I had heard before, but I learned something that challenged what my dietitian colleagues and I have long recommended when it comes to using chocolate as a neutraceutical. Contrary to popular belief, color (dark vs. lighter varieties) <em>nor</em> percent cacao (higher the better) dictate the level of health benefits. It really depends on the <em>active flavanols</em> that are contained in the product. You see, flavanols are very easily destroyed in the processing of cacao. So even if it s a dark chocolate that is 70% cacao, it may have been processed in a way that has destroyed the flavanol activity in the chocolate.</div> <p>The problem is that you cannot put flavanol content on a food label of a piece of chocolate. The tougher labeling laws in the U.S. prohibit a food product like chocolate cannot tout health benefits (listing the flavanol content) due to its high sugar and fat content. </p> <p><strong> What Are Flavanols and What Are the Health Benefits? </strong></p> <p>Flavanols, specifically epicatechin, is a type of polyphenol (basically, it s a compound that has multiple benefits to the body!) that is best known for promoting endothelial health (i.e., nice dilated arteries and veins) and help in maintaining normal blood pressure. <a href="http://www.sciencedaily.com/releases/2005/09/050929081826.htm"> Some of the research presented </a> looked at smokers that have pre-aged arteries due to the constriction effects of nicotine. This group that was tested were otherwise healthy people according to baseline lab work, but they did endothelial function testing, their arteries were like 80 year olds. When they gave them flavanol doeses of 176-185 mg per day, these smokers had significantly improved arterial function. I don t know about you, but I have many family members that smoke. They just might benefit from higher doses of flavanols in these types of supplements.</p> <p>So that begs the question. Death or life by chocolate? A beneficial dosage has not been established, although the study mentioned above was somewhere around 175-185mg of flavanols per day. Most dietitians and other health professionals would conclude that the negatives would outweigh the positives to eat that much chocolate daily! Companies such as Mars has developed a dietary supplements that contain potentially beneficial levels active flavanols that can have these benefits. In populations such as smokers or people with a family history of cardiovascular disease, this supplement may be something to consider taking.</p> <div class="MsoNormal"><strong> Other Foods Containing Flavanols </strong></div> <p>As a food therapist, I have to ask the question: why not try and eat these compounds in food throughout the day? Foods that have decent amount of flavanols include green and black tea (especially Ceylon tea), red wine, sweet cherries, apples, apricots, purple grapes, blackberries, raspberries and broad beans. <a href="http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/flavtab2.html"> (See here amounts in foods) </a></p> <div class="MsoNormal"><strong> Bottom Line </strong></div> <p>Chocolate can be enjoyed and death will not occur if eaten in moderation, you are not deathly allergic and you are not certain animals like a dog or cat. J Flavanol content dictates the level of health benefit of the chocolate you eat, not the color or percent cacao. Most dietitians and wellness professionals would probably agree that a piece of dark chocolate with a high percent cacao would still be the preferred chocolate since it generally has a lower content than milk and white chocolate and it has the potential of having the highest flavanol content. But, you can also eat a wide variety of plant-based foods with high flavanol content to multiply your health benefits of those types of foods.</p> tales-of-a-challenging-eater-my-son http://lemondnutrition.com/blog/tales-of-a-challenging-eater-my-son.html http://lemondnutrition.com/blog/tales-of-a-challenging-eater-my-son.html <p>Happy Birthday to my sweet son, Evan, who turns 5 today!</p> <div class="separator"><img src="../files/uploads/Evan5.jpg" alt="" width="320" height="240" border="0" /></div> <p>As a practicing pediatric and family dietitian, many people have this picture of my children being perfect little eaters. Here I am as the Mrs. Cleaver role getting a well-balanced dinner on the table with the kids eager to dig into the wholesome goodness that was prepared with lots of love. Floral apron on. Kids smiling and waiting for their colorful plates to be served. Kids digging in and eating a variety of flavors. Nope. Not exactly my reality.</p> <p> </p> <div class="MsoNormal">I truly believe that the good Lord has used my son, Evan s eating habits to further increase my empathy for my patient families with challenging eaters. I have blogged about him before, although I don t know how much I detailed his apprehensions with food. Evan has been much different than my daughter, Hannah, right from the beginning. He is one of those kids that really challenge the repeated exposure rule on food acceptance. His food preferences are milk, yogurt, cheese, bread/bagels and fruit. I hear you, parents. I do everything that is recommended and yet my son has been slow to progress. </div> <p>But there is good news! Now that Evan is getting older, he is listening more about the positive effects of eating super power food. You see, he started a new soccer team and he really wants to run fast, kick harder and well, score goals. I explained to him that eating the same foods over and over won t give him the power he needs on the soccer field. In the last 6 months, he has started eating new foods that he had shunned for so long including salmon, salads and broccoli. He even told me the other day that he wants to eat a big bowl of broccoli before he plays his soccer game so he can make sure he plays well. No kidding! I said, Sure! I can make that happen. As kids get older, their reasoning part of their brain also develops a bit more so it is important to keep a dialogue going with them.</p> <p> </p> <div class="MsoNormal">So, let s list just some key behaviors in feeding your little people that will set them up to be good eaters for a lifetime:</div> <p> Serve a variety of foods and keep healthy food such as whole grains, fresh fruits, veggies, low-fat dairy and lean meats easily accessible at all times.</p> <p> Eat as a family as often as possible. Eliminate distractions and serve one meal. Avoid short order cooking or serving their favorite foods over and over!</p> <p> </p> <p> Serve your children what you are eating even if you think they will reject it. Avoid thinking of certain foods as kid s food. This is so important. Repeated exposure of a rejected food is key to promoting eventual acceptance of that food.</p> <p> </p> <p> Avoid making blanket statements like, My child doesn t like (insert rejected food). Verbalizations can solidify those rejections longer than usual. Instead, keep an open mind that your child may eventually like that particular food.</p> <p> </p> <p> Discuss the positive aspects of eating healthy foods instead of talking about the negative aspects of less healthy foods. Kids want to hear the why behind healthy eating. They want to know that healthy foods will keep them from getting a cold, will help their runny nose or even help them run faster or jump further. They respond to knowing how eating healthy will help them accomplish the goals that are important to them right now.</p> <p> </p> <p> Create non-eating scenarios with food like visiting a pick-your-own food farm or taking a cooking class so your children can be more comfortable around food.</p> <p> </p> <p> Last, but certainly not least. Your child s only responsibility at a meal is to eat or not eat. It is your responsibility to make the healthy meal and eliminate the distractions for a pleasant eating scenario. If your child does not like what you fix, that s ok! They do not have to eat. Get it? It s that easy. I promise - they won t starve. (But keep that plate just in case they get hungry - later because they <span>will</span> try and get their preferred snack afterward!)</p> <p>I have not only found in my practice that all these things work, I have found it to work in my own home. Consistency will eventually yield results. So, take the pressure off yourself and your children. Your kids will come around if you provide them a healthy feeding environment. </p> happy-registered-dietitian-day http://lemondnutrition.com/blog/happy-registered-dietitian-day.html http://lemondnutrition.com/blog/happy-registered-dietitian-day.html <p>In honor of <a href="http://www.eatright.org/NNM/content.aspx?id=5189" target="_blank">Registered Dietitian Day</a> today, I want to highlight all my incredible colleagues all over that provide free, reliable nutrition information on their blogs and websites for consumers. Make note of these names in this video and save them as your favorites! There is so much misinformation in the world wide web about nutrition and these resources will set the record straight. Special thanks to my Florida colleague <a href="http://dietitians-online.com/" target="_blank">Sandra Frank Ed.D, RD, LDN</a> for putting this amazing video tribute together. I couldn't have said it better myself, so here it is!</p> <p><iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/SpfRZXpLk5Y" width="480"></iframe></p> <p>To find a Registered Dietitian in your area that can customized healthy nutrition plans for you and your family, go to The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) RD finder at: <a href="http://www.eatright.org/programs/rdfinder/">http://www.eatright.org/programs/rdfinder/</a>.</p> eat-right-to-boost-immunity-–-national-nutrition-month http://lemondnutrition.com/blog/eat-right-to-boost-immunity-–-national-nutrition-month.html http://lemondnutrition.com/blog/eat-right-to-boost-immunity-–-national-nutrition-month.html <p>I don t know about where you live, but there are lots of nasty illnesses going around - from the flu to strep to this weird stomach ache that is nicely paired with a low grade headache and an all-over achy body. Our family was lucky to have the stomach cluster issue all last week, but have (so far) warded off the other stuff. Don t be surprised when I tell you that our eating patterns can help protect or put us at risk for all the nastiness out there. Good nutrition is essential to keeping your immune system strong.</p> <p> </p> <div class="separator"><a href="http://www.eatright.org/nnm" target="_blank"><img src="../files/uploads/get-your-plate-in-shape-800x600.jpg" alt="" width="320" height="240" border="0" /></a></div> <div class="MsoNormal">March happens to be <a href="http://www.eatright.org/nnm" target="_blank">National Nutrition Month</a>, and every March we encourage everyone to get back to the basics of healthy eating. This year s theme, Get Your Plate in Shape, is a perfect reminder in using food as a weapon against a variety of illnesses from the minor to the major. So many people turn to popping supplements that they forget the power that food has in doing the trick better! The USDA s MyPlate is a great visual of how we should build our plates. </div> <p>Here are some ways to Get Your Plate in Shape and also boost that immune system:</p> <p> </p> <div class="MsoListParagraphCxSpFirst"> <strong> Make half of your plate fruits and vegetables </strong> : Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks. <em>Fruits and vegetables are loaded with immunity-boosting capabilities including key nutrients such as vitamins A and C (especially orange and yellow varieties).</em></div> <div class="MsoListParagraphCxSpMiddle"> <strong> Make at least half your grains whole </strong> : Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods. <em>W</em> <em>hole grains including fortified cereals and breads contain zinc has been a key player in maximizing immunity.</em><em> </em></div> <div class="MsoListParagraphCxSpMiddle"> <strong> Switch to fat-free or low-fat milk </strong> : Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage. <em>H</em> <em>igh in protein and vitamin D, these are also two things that help ward off illness. Some research suggests that vitamin D may help reduce the incidence of the flu. And if they happen to get the flu, it is important to have adequate levels to fight off the illness. </em><em> </em></div> <div class="MsoListParagraphCxSpMiddle"> <strong> Vary your protein choices </strong> : Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week. L ean meat, poultry, beans and nuts are all good sources of zinc. Non-meat sources of protein include beans, nuts and tofu. <em>Protein is the basic building block of immune cells, so it is vital for both the prevention and treatment of illness. </em><em> </em></div> <div class="MsoListParagraphCxSpMiddle"> <strong> Cut back on sodium and empty calories from solid fats and added sugars </strong> : Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert. <em>High sugar foods have a tendency to have less nutrients to fuel that immune system.</em></div> <div class="MsoListParagraphCxSpMiddle"> <strong> Enjoy your foods but eat less </strong> : Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what s in your food. When eating out, choose lower calorie menu options. <em>Overeating and being overweight can stress your body out, which can lead to a variety of illnesses including cancer.</em></div> <div class="MsoListParagraphCxSpLast"> <strong> Be physically active your way </strong> : Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can. <em>Exercise has been shown to fight off infections, although they aren t fully sure how. Some theories include flushing bacteria through the lungs, temporarily increasing body temperature to kill bacteria and decreasing stress hormones.</em></div> <div class="MsoNormal">Other ways to keep immunity boosted nicely is to get plenty of sleep and keep stress levels to a minimum. I know this is easier said than done sometimes, so make sure you have people around you to encourage and support you in this thing we call life. </div> <div class="MsoNormal">Throughout the month of March, I will discuss other practical ways to "Get Your Plate in Shape." What are your barriers to eating healthy? I would love to hear from you! We can address them together.</div> <p><em> For more information on National Nutrition Month, head over to the Academy of Nutrition and Dietetics <a href="http://www.eatright.org/nnm" target="_blank">webpage</a> to check out some fun nutrition games and practical food suggestions by topic. </em></p> school-lunches-are-getting-healthier http://lemondnutrition.com/blog/school-lunches-are-getting-healthier.html http://lemondnutrition.com/blog/school-lunches-are-getting-healthier.html <p>As a pediatric dietitian and mom of school-age children, I am continually encouraged by the improvements to the <a href="http://www.fns.usda.gov/cnd/Lunch/" target="_blank">National School Lunch</a> and <a href="http://www.fns.usda.gov/cnd/Breakfast/Default.htm" target="_blank">SchoolBreakfast Programs</a>. First Lady Michelle Obama has been a champion for childhood obesity, and continues to make great strides in making school lunches healthier under the <a href="http://www.fns.usda.gov/cnd/Governance/Legislation/CNR_2010.htm" target="_blank">Healthy, Hunger-Free KidsAct</a>. New school food guidelines are coming to all schools that participate in the <a href="http://www.fns.usda.gov/cnd/Lunch/" target="_blank">National School LunchProgram</a>. You should see changes by the second half of 2012.</p> <p> </p> <div class="MsoNormal">Instead of weeding through all the USDA releases, I have highlighted the changes here:</div> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/cnr_chart.jpg" alt="" width="200" height="136" border="0" /></td> </tr> <tr> <td class="tr-caption">School meals sample menu -before/after</td> </tr> </tbody> </table> <p><em>(click to enlarge)</em> Double the amount of fruits and vegetables being offered, up from just cup combined to a minimum of cup veggie and plus a minimum of cup of fruit per lunch.</p> <p> Weekly requirements of dark green, red/orange and beans/legumes, as opposed to no specific requirements before</p> <p> Specific amounts of protein requirements by age group with younger children having smaller portions; as opposed to one set portion across the board for every age</p> <p> Half of all grains must be whole grains, as opposed to them being encouraged </p> <p> Milk must be fat-free (flavored or unflavored) or 1% (unflavored), as opposed to no guidelines before</p> <p> Now, sodium levels set by age as opposed by no sodium levels established before</p> <p> Minimum and maximum calorie levels set by age ranges</p> <p> No trans fat in any food, as opposed to no limits before</p> <p> </p> <div class="MsoNormal">If you want to read all about the changes including the press release, changes to the School Breakfast Program, new meal patterns and specific timeline rollout, go to the <a href="http://www.fns.usda.gov/cnd/Governance/Legislation/nutritionstandards.htm">USDA s page on Nutrition Standards forSchool Meals</a>.</div> <p>If your child attends private school, or if your child attends public school with a high socioeconomic distribution then your school may opt out of the <a href="http://www.fns.usda.gov/cnd/Lunch/" target="_blank">National School Lunch Program</a>. Ask your school foodservice administration for their child s school nutrition standards.</p> keys-to-cooking-healthy-tasty-quick-with-cindy-kleckner-rd-ld http://lemondnutrition.com/blog/keys-to-cooking-healthy-tasty-quick-with-cindy-kleckner-rd-ld.html http://lemondnutrition.com/blog/keys-to-cooking-healthy-tasty-quick-with-cindy-kleckner-rd-ld.html <p>I went to the most awesome cooking class a couple weeks ago at the <em><a href="http://www.cooperaerobics.com/Locations/Craig-Ranch-McKinney.aspx" target="_blank">Cooper Fitness Center at Craig Ranch</a></em>. Aptly named <em>Sizzling Simplicity: Asian Wok Cookery, </em>it was a class on preparing quick, sweet or savory variations of Asian dishes using a wok. Our chef immediately drew us in with her passion for playing in the kitchen with different tastes and flavors, as she casually discussed her love for food and nutrition. We learned how to cook and got to taste firsthand 3 different dishes. The aromas of these different dishes filled the room and tantalized our palates even before the food hit our mouths! I left inspired to cook more Asian dishes, and I also left very impressed by our instructor.</p> <div class="MsoNormal">The chef was Cindy Kleckner, RD. LD. Cindy is a Registered and Licensed Dietitian who has worked in the Cooper Clinic Nutrition Department for over 10 years specializing in weight management, cardiovascular health, corporate wellness and nutritional culinary events. Cindy has contributed to several books authored by the reknown Dr. Kenneth Cooper. But just recently, she co-authored the <em><a href="http://www.amazon.com/Hypertension-Cookbook-Dummies-Cooking/dp/1118095138" target="_blank">Hypertension Cookbook for Dummies</a></em> with Roseanne Rust, MS, RD, LDN. I picked up a copy of the book and was blown away by all the great advice (and recipes!) that Cindy and Roseanne included in this book. Regardless of whether or not you have hypertension, this book is a must-have for your kitchen cookbook library.</div> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/pic_cindy_kleckner.jpg" alt="" width="181" height="200" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Cindy Kleckner, RD, LD</em></td> </tr> </tbody> </table> <p>Recently, I had the opportunity to do a one-on-one interview with Cindy. We got to talk about her food and cooking philosophy, her book and the cooking classes and on-on-one nutrition counseling she offers here locally:</p> <div class="MsoNormal">1. <strong><em>What started first - your love for nutrition or your love for cooking?</em></strong> </div> <p>Funny, even as a kid I had an interest in food.....coming from an ethnic family (Polish) we had very strong traditions. My father died of a massive heart attack at age 33 so we focused more on prevention even though we didn't realize it at the time. Nutrition and dietetics was such a great fit for me. My beloved Easy Bake oven was a fave back in the day!!</p> <div class="MsoNormal">2<strong><em>. Many people associate healthy cooking with less flavor. How do you cook healthy without sacrificing taste?</em></strong> Healthy cooking and taste can co-exist by utilizing all the wonderful herbs and spices, aromatic vegetables such as shallots, garlic, onions, flavored vinegars, specialty oils like walnut oil and sesame oil and using a variety of cooking methods such as roasting that bring out the natural caramelization in food. The ingredients just mentioned provide not only wonderful flavor, but also a health component by adding antioxidants and phytochemicals.</div> <div class="MsoNormal"><strong> 3. I get people in my office that just seem resistant to explore recipes, or even try to cook. What can you say to get a mom or dad cooking even when they declare that they are not a cook </strong> ? </div> <p>It is THE BEST gift you can give to future generations to spend some time exploring in the kitchen, taking a field trip to the farmers market and modeling that food IS indeed an important part of our health. There are classes offered for families which make an exciting, family activity. It is also a good way to reign in the food budget by learning how to cook fresh food fast.</p> <div class="MsoNormal">4<em>. <strong>Families are busier than ever right now, and making meals at home is a tall order. I am a big proponent of increasing family meals because they have benefits that go beyond nutrition. What are some key things that you think would help the average family get home cooked meals on the table without too much fuss?</strong></em> </div> <p>Techniques such as foil pouch dinners (just like girl scout camp outs) which can be prepared ahead of time and placed in the oven or on the grill - and done in no time. Both Stir fry and crock pot cookery are also excellent ways to get food on the table fast. Recipes are included in our cookbook. We've seen a decline in culinary literacy to the point that most people are lost without packaged food and take-out containers. I guarantee that a few sessions in my demo kitchen will help families gain confidence to get cooking the healthy way.</p> <div class="MsoNormal">5. <strong><em>People want recipes that are not only for one healthy, but two, are tasty and three, easy to prepare. I call it the difficult trifecta! What things does someone look for in a recipe and/or recipe book that can give one insight into hitting these three items? </em></strong> </div> <p>If it s an old family favorite, ingredients can be substituted to reduce fast, sugar and salt such as substituting canned evaporated skim milk for whole milk or cream. Wholesome, high quality ingredi ents (whole food) need only simple cooking techniques - such as a piece of deliciously grilled wild salmon served with a squeeze of a grilled half lemon, or rubbed with some smoked paprika, cinnamon, thyme and orange zest........a real party in your mouth!</p> <div class="separator"><a href="http://www.amazon.com/Hypertension-Cookbook-Dummies-Cooking/dp/1118095138" target="_blank"><img src="../files/uploads/hypertension+cookbook.jpg" alt="" border="0" /></a> 6. <strong><em>I love your new book, <a href="http://www.amazon.com/Hypertension-Cookbook-Dummies-Cooking/dp/1118095138" target="_blank">Hypertension forDummies</a>. You and Roseanne rust, MS, RD, LDN did a phenomenal job</em></strong>. <strong><em>This is so much more than a high blood pressure cookbook! You have so many tips and suggestions along with tons of recipes categorized by meal type such as breakfast, lunch, dinner and even a host of vegetarian dishes. I love your section on meal planning. What are the best features you think might be especially helpful for families?</em></strong></div> <div class="MsoNormal">Plan ahead. Falling to plan is planning to fail in the way of shopping, cooking and eating healthier. When it comes to feeding a family - exposure to new foods - don't' fall prey to the usual chicken nuggets and mac and cheese. Take the opportunity to educate young palates with a variety of different foods. If you get the whole family involved in the process they will "buy into the program!"</div> <div class="MsoNormal">7. <strong><em>High blood pressure does affect everyone of all ages these days. What are some important things to know about eating to lower blood pressure?</em></strong></div> <p>It s not always about "giving up" but rather what to add to make your diet healthier. Besides being conscious of sodium intake, it is very important to substitute plant protein, add fruits, vegetables and more whole grains to the diet to add potassium, magnesium and calcium. Here is a cheat sheet I created that will help your readers: <a href="http://www.dummies.com/how-to/content/hypertension-cookbook-for-dummies-cheat-sheet.html" target="_blank">Cindy s hypertension cheat sheet</a>.</p> <p><strong><em>8. I absolutely love watching you in action at your cooking classes. They are chocked full of super practical cooking tips that make people want to get into their kitchen and get cooking. Tell me about the cooking classes you offer, and what someone would learn in them.</em></strong> Thank you Angela. My philosophy is as follows:</p> <div class="MsoNormal">- Cooking wholesome, "real" food in combination with nutrition education can help motivate positive behavior change by making food more exciting and satisfying.</div> <p>- Promote healthy relationships with food, healthy respect for food and an appreciation for sustainable agriculture and seasonality which help to exercise more restraint.</p> <div class="MsoNormal">- Help clients get back to the basics with selection and preparation of food. Often the biggest barrier to modify diet is lack of skills in the kitchen.</div> <p>- My goal is to educate, inspire, build confidence and help make the kitchen a more user-friendly place while having fun!</p> <div class="MsoNormal"><strong><em>9. What other services do you offer at Cooper Fitness Center at Craig Ranch? </em></strong></div> <p>All of the nutrition services are OPEN TO THE PUBLIC! No membership required to experience nutrition at Cooper! Currently, I offer:- Private Nutrition Consultations to help people achieve long-term nutrition goals.</p> <div class="MsoNormal">- 4-week Hands-On Kitchen Boot Camp that provides participants with the arsenal to help win the kitchen battle with quick and easy tips to get fresh food on the table fast. Success comes with reviewing basic nutrition information, meal planning, writing menus, stocking pantry, knife skills supermarket tips, healthy cooking tips, recipe rehab and learning fundamentals of flavor building. There is an emphasis on actual food preparation in this class.</div> <p>- Monthly themed culinary demos at the state-of-the-art demo kitchen offer unique and memorable education experience. Themes vary every month based on health related such as "Heart month" or Chinese new year or Kentucky Derby, Mardi Gras etc. During these informative classes, you observe the preparation of the food, taste samples and interact with group for a lively discussion.</p> <div class="MsoNormal">- Worksite Wellness Programs</div> <p>- Culinary Tem Building Events, a unique and effective way to build team spirit, break down office stereotypes where clients chop, dice and saut their way to better communication, sales and management skills.</p> <p><em>To find out more about the services that Cindy Kleckner, RD, LD offers, contact the<a href="http://www.cooperaerobics.com/For-Individuals/Cooper-Fitness-Center/Craig-Ranch,-McKinney.aspx" target="_blank"> Cooper Fitness Center at Craig Ranch</a> at 214-383-1000.</em></p> product-review-plum-amazins-dried-plums http://lemondnutrition.com/blog/product-review-plum-amazins-dried-plums.html http://lemondnutrition.com/blog/product-review-plum-amazins-dried-plums.html <p><a href="http://www.plumamazins.com/?page=home" imageanchor="1" target="_blank"><img border="0" height="320" src="/files/uploads/Plum-Amazins.jpg" width="156" /></a>One of the perks of being a dietitian is that I randomly get food sent to me to sample. Sunsweet sent me their new product that they call "Plum Amazins," which are dried plums. They are very good! As compared to raisins and cranberries, <em>Plum Amazins</em> contain:</p> <p><li>50% More Fiber </li><li>About Half the Sugar </li><li>53% Better Glycemic Index </li><li>Fewer Calories </li><li>Whole Fruit Antioxidants </li><li>No added sugar or preservatives</li></p> <p>I will be honest. I brought them home for my 4 and 6 year old to try and told them that they were a different kind of dried fruit like raisins. Their evaluation: they are "ok." After trying them, they proceed to the pantry and pulled out our raisin supply. :-) But if you're a person like me that gravitates toward a less sweet, slightly sour taste, check out the <em>Plum Amazins</em>! I liked them very much.</p> <p>The <a href="http://www.plumamazins.com/?page=home" target="_blank">Sunsweet Plum Amazins</a> website has a lot of different recipes that you can try them in. I have my eye on the <a href="http://www.plumamazins.com/?page=recipes page2=sides-salads id=93" target="_blank">Quinoa, Grape and Dried Plum Salad</a> recipe. You can easily substitute these dried plums with any recipe you currently have that contain raisins. Check them out!</p> <p><em>All opinions in this post, and in every post on this blog are my own - and are not paid endorsements.</em></p> dangerous-vs-postive-messaging-for-girls-women http://lemondnutrition.com/blog/dangerous-vs-postive-messaging-for-girls-women.html http://lemondnutrition.com/blog/dangerous-vs-postive-messaging-for-girls-women.html <p>We get too many mothers, often with young girls, coming into our offices wanting to lose that unrealistic 10-15 pounds - when their bodies are already in the healthy range already. They eat healthy and exercise regularly, all labs are normal - yet they are plagued by wanting to be just a bit thinner. What does that teach our girls? </p><p><iframe src="https://www.youtube.com/embed/DnJQJFlyDGY" frameborder="0" width="560" height="315"></iframe></p><p>I don't know about you, but I certainly feel a Mama Bear coming out in me when I watch this clip. Moms, Dads, Grandparents -- we must set the tone in our homes, and that tone must counter this bombardment of physical beauty being the ultimate attainment in life. My daughter Hannah loves all things girly, and it's fun to be that with her. So, I don't think that we need to avoid all things feminine. And we cannot shelter our children from all of the media expsoure that is found in magines at the grocery store line or television commercials or endless weight loss commercials. However, we can limit the amount that they are exposed to, and we can balance any negative influences out with positive messaging. It is so important that we work hard to build healthy self-esteems in our young girls.</p><p>In addition to the advertisements, children are influenced by:</p><ul><li>Having mothers concerned about their own weight</li><li>Having mothers who are overly concerned about their daughters' weight and looks</li><li>Natural weight gain and other body changes during puberty</li><li>Peer pressure to look a certain way</li><li>Struggles with self-esteem</li></ul><p>Now the good news is that there are so many things that we can do to build a healthy self-esteem. One big way is to have a healthy self-esteem as their mothers. Let's start with ourselves! Other ways we can off-set negative influences are:</p><ul><li>Make sure your child understands that weight gain is a normal part of development, especially during puberty.</li><li>Avoid negative statements about food, weight, and body size and shape.</li><li>Teach your children about a balanced approach to eating which excludes calling foods "good" or "bad" but instead seeing them more as "sometimes" and "always" foods.</li><li>Allow your child to make decisions about food, while making sure that plenty of healthy and nutritious meals and snacks are available.</li><li>Compliment your child on her or his efforts, talents, accomplishments, and personal values.</li><li>Restrict television viewing, and watch television with your child and discuss the media images you see.</li><li>Encourage your school to enact policies against size and sexual discrimination, harassment, teasing, and name-calling; support the elimination of public weigh-ins and fat measurements.</li><li>Keep the communication lines with your child open.</li><li>Create fun memories around food by cooking, baking and enjoying a variety of foods and flavors.</li></ul><p>For more information on healping to build self-esteems within yourself and your daughters, visit <a href="http://womenshealth.gov/">womenshealth.gov</a> and <a href="http://girlshealth.gov/">girlshealth.gov</a>. Kudos to Dove and their Campaign for Real Beauty that gets all of us to stop, think and act. Let's be the women we want our girls to be, and build into them a strong self-esteem separate from their body image.</p><p><em>Updated December 31, 2016</em></p> calories-are-a-good-thing http://lemondnutrition.com/blog/calories-are-a-good-thing.html http://lemondnutrition.com/blog/calories-are-a-good-thing.html <p>A past post of ours encourages people to <a href="../blog/get-off-the-%E2%80%98sick-cycle-diet-carousel%E2%80%99-in-the-new-year.html" target="_blank">Get Off the 'Sick Cycle Diet Carousel' in the New Year</a>. I wanted to dedicate some of the next handful of posts on expanding upon aspects of the diet carousel.</p><div class="MsoNormal">Let s discuss the pink elephant in the room when it comes to weight control. When was the last time that calories were discussed in a positive light? Everywhere you look you see articles written about how to minimize, decrease, eliminate and avoid extra calories. We were saturated with it over the holidays. I completely understand the general premise behind these suggestions. Adults and children are more obese than ever due to calorie imbalance, so the logical recommendation is to find ways to decrease extra calories for weight management. But what does the constant bombardment of painting a negative light on calories do for our society? I will tell you what it does it makes most people fearful of calories and too much fear has never helped anyone. I see it every day in my private practice. We need to put calories in perspective, and we need to see the potential of what we can do with quality calories.</div><div class="separator"><img src="../files/uploads/banging_your_head_on_a_wall_burns_150_calories_tshirt-p235352405897168105zval7_400.jpg" alt="" width="320" height="189" border="0" /></div><div class="MsoNormal">Calories, or kilocalories in the biochemistry world, is a measure of energy needed to increase the temperature of one gram of water by one degree Celsius. It is literally the way your body maintains energy to survive. Without calories, our bodies would die. It is an obvious statement, but it s important to remember that calories are actually a good thing. Too many calories taken into the body without sufficient calories expended will yield weight gain. On the other hand, not enough calories taken in as compared to energy expended will yield weight loss. In dietetics, I work with many children and adults that are not taken in enough calories and their health is negatively impacted as well. With children, inadequate calorie intake will stunt their growth so it is essential to get them back on track.</div><div class="MsoNormal">Now here is the fundamental problem that I have with many people these days. Many health-minded adults have been groomed to be afraid of calories. If you do not take in sufficient amount of calories, these things may occur:</div><div class="MsoListParagraphCxSpFirst"> Inability to build lean muscle, which is what drives the rate at which you burn calories</div><div class="MsoListParagraphCxSpMiddle"> Lack of motivation to be very active</div><div class="MsoListParagraphCxSpMiddle"> The body may not have enough energy to support basic functions such as fighting off illness or infection</div><div class="MsoListParagraphCxSpMiddle"> Fatigue, irritability, insomnia that can confused for depression (seen frequently)</div><div class="MsoListParagraphCxSpLast"> Inadequate intake of vitamins and minerals (resulting in other negative symptoms and issues)</div><div class="MsoNormal">For those of you that know me, you know I am a huge promoter of a very active lifestyle. I encourage regular vigorous activities most days of the week, and believe in fighting to maintain muscle by breaking it down through strength training 3-5 days per week. Muscle requires calories to build and/or maintain. It s the wellness cycle that I discussed in my earlier <a href="http://angelalemond.blogspot.com/2012/01/get-off-sick-cycle-diet-carousel-in.html" target="_blank">post</a>.</div><div class="MsoNormal">The next time you go to the grocery store, don t just look at total calories of a food. Look at the quality of those calories i.e., how much nutrients your body will receive for the calories in that food. A good example of this is comparing a piece of white bread with a piece of whole grain bread. In general, whole grain bread will be higher in calories. Why? It is because there are many more wonderful nutrients in whole grain bread. You literally have the whole grain. White bread has been stripped from many of those nutrients and that removes calories. There are many higher calorie foods that contribute excellent nutrients and health benefits including nuts, avocado, fatty fish and heart healthy oils like canola and olive oils. Take in the quality calories and use those calories to lead an active lifestyle. </div><div class="MsoNormal">If you need to figure out how many calories your body needs, go to the <a href="https://www.choosemyplate.gov/MyPlate-Daily-Checklist" target="_blank">Daily Food Checklist</a> on the ChooseMyPlate.gov website. Keep in mind that these are only general recommendations and that each person may differ slightly. Your local <a href="http://www.eatright.org/programs/rdfinder/" target="_blank">Registered Dietitian</a> can help you tailor a very specific number customized for you. The key is to get the right amount throughout your active day and choosing quality calories specifice to your lifestyle. Bottom line: do not fear calories, but instead balance them appropriately with an active, adventurous lifestyle. We need to get this right in order to be on the right cycle of wellness.</div><div class="MsoNormal"><em>Updated 12/31/16</em></div> get-off-the-‘sick-cycle-diet-carousel’-in-the-new-year http://lemondnutrition.com/blog/get-off-the-‘sick-cycle-diet-carousel’-in-the-new-year.html http://lemondnutrition.com/blog/get-off-the-‘sick-cycle-diet-carousel’-in-the-new-year.html <p>One of my favorite bands in the last 10 years is <a href="http://www.lifehousemusic.com/" target="_blank">Lifehouse</a>. They are usually on my ipod on workout days, and their lyrics are always so true to life. One of their all time best songs is <em>Sick Cycle Carousel. </em>When you listen to the song, it really speaks to anyone because we all have those life struggles that don t seem to go away no matter how hard we try. We keep going around and around doing the same thing hoping for a different result.</p><p> </p><p><iframe src="http://www.youtube.com/embed/PwPfLxXH-1s" frameborder="0" width="560" height="315"></iframe></p><p>For us to be free of any issue in our lives, we must get off the carousel once and for all. I have counseled hundreds of men, women and children (usually of those parents) on managing their weight. More than ever, I am seeing people continuing on the same cycle that has left them unsuccessful over many years. It is my job to have them consider another way so they can, not only be successful in the short term, but once and for all. The cycle is usually something like this:</p><table cellspacing="0" cellpadding="0" align="center"><tbody><tr><td><a href="../files/uploads/sickcyclediet.jpg" target="_blank"><img src="../files/uploads/SickCycleCarousel.jpg" alt="" width="400" height="265" border="0" /></a></td></tr><tr><td class="tr-caption"><a href="../files/uploads/sickcyclediet.jpg" target="_blank">click to enlarge</a></td></tr></tbody></table><div class="MsoNormal">Your approach may change slightly switching from one fad diet to the next but for the most part, it is the same. I am here to tell you they do not work. What I love about the new year is that it gives us each an opportunity to do things differently. As mothers and fathers, we owe it to our children to get it right for ourselves so we can be better role models. Jump off the sick cycle carousel and jump on the wellness cycle. It looks more like this:</div><table cellspacing="0" cellpadding="0" align="center"><tbody><tr><td><a href="../files/uploads/wellnesscycle.jpg" target="_blank"><img src="../files/uploads/WellnessCycle.jpg" alt="" width="400" height="266" border="0" /></a></td></tr><tr><td class="tr-caption"><a href="../files/uploads/wellnesscycle.jpg" target="_blank">click to enlarge</a></td></tr></tbody></table><p>Although this pictorial algorithm is simplified, each component is vital for success. We spend a lot of my time encouraging my clients to eat enough calories at meals (especially breakfast) and snacks in order to get into the sweet spot of the wellness cycle. When they do, weight drops, lean muscle increases and for the first time in many years, they feel great. They are fit, and ready to tackle other challenges in their lives.</p><p>Some people come and go out of my office and choose not to get off the sick cycle dieting carousel. After all, change is very scary. Eat more calories? Eat more times per day? That goal of being thin no matter what will drive you to make wrong decisions. The media does not help with this at all. Everywhere you look, articles abound that promise the latest dieting secrets. Be very careful.</p><p>So, it is up to you. Which cycle do you choose for the new year? As for me, I continue to choose the wellness cycle. If you want to choose wellness, consider contacting a <a href="http://www.eatright.org/find-an-expert" target="_blank">Registered Dietitian Nutritionist (RDN) </a> near you that specializes in weight management that can lead you along your new path. Many insurance companies are now covering the benefit. Even if it's not covered, it will be money well spent.</p><p>Here's to a Happy Healthy New Year!</p><p><em>Updated 12/31/16</em></p> new-food-memories-at-christmas-a-tribute http://lemondnutrition.com/blog/new-food-memories-at-christmas-a-tribute.html http://lemondnutrition.com/blog/new-food-memories-at-christmas-a-tribute.html <p>The holidays are such a special time of year a time to reflect on holidays past and a time to build new memories with family and others that you love so dearly. Jeff and I were reminded of the magic of Christmas in the eyes of our children when they danced all over as we brought our freshly cut Christmas tree into the house this year. And later when we got some of their presents wrapped under the tree - Hannah and Evan stacked and re-stacked them with wonder of what might be in each box. Children really bring the spirit of Christmas alive in all of us, and I love that.</p> <p> </p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/289-crop.jpg" alt="" width="188" height="320" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>My mother-in-law, Beverly at </em></td> </tr> </tbody> </table> <p>Christmas time in 2009.</p> <div class="MsoNormal">But we cannot forget the tragedy that rocked our family s world just over one year ago. My beloved mother-in-law, Beverly, passed away unexpectantly in November of 2011 of what we found out was cancer way too late. For many that have lost very close loved ones, you know the level of loss. Beverly was the family matriarch with a heart filled with endless love for everyone. She and I became very close over the 12 short years that I knew her. She was a mother figure, but also a dear friend that I spoke to multiple times per week. Even in the last conversation I had with her (which I did not realize at the time), she insisted on talking about my business , our kids and things going on in my life even while she was lying in bed in excruciating pain. She was such a generous, encouraging person, and will forever be an inspiration to me. I am so blessed to have known and loved her, and will always cherish the time we had together. </div> <div class="MsoNormal">Until 2010, Christmas day each year meant going over to John Beverly s home and opening presents under their beautifully decorated tree followed by a wonderful lunch that they both lovingly prepared together. But things are different now, and we are forced to move on if for nothing else, for the grandchildren that Beverly loved so much our kids and their cousin, Sydney. </div> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/2011-12-21+07.59.49.jpg" alt="" width="320" height="240" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>The start of our Christmas table this year. A work in-progress!</em></td> </tr> </tbody> </table> <div class="MsoNormal">We now must build new memories and traditions. One thing that has been passed down to me and my sister-in-law, Julie, is food planning. Last year s holiday season were a complete blur for obvious reasons. But for Christmas this year, Jeff I plan to host the family meal since Julie and her family hosted Thanksgiving. Hosting is something I am looking very forward to doing I ve had fun shopping for festive tableware and it has given me the final motivation to get our china set fully completed. I love cooking and hosting parties - and this change in our family's life has given me the opportunity to take more of that on. Our menu this year will feature the traditional buffalo tenderloin that was made by John Beverly in years past, but with our own new flair and sides. So we take part of the traditions of the past and bring it lovingly into the present.</div> <p>Are you forced to make new food memories during the holiday season in your family as a result of a tragedy? I know our family is not alone, so I want to offer some encouragement. Let us all move forward together with courage for the sake of the our children, other family members and in our loved one s memory. Settle any differences you might have with loved ones, forgive deeply and love fearlessly. They would want that for all of us - to be happy and joyful through the holiday season. </p> <div class="MsoNormal">Have a very Merry Christmas and God Bless you all from our home to yours.</div> super-easy-healthy-crock-pot-meals http://lemondnutrition.com/blog/super-easy-healthy-crock-pot-meals.html http://lemondnutrition.com/blog/super-easy-healthy-crock-pot-meals.html <p>Believe it or not, even the weather in Texas where I live is turning a bit cold. Cold weather certainly lends itself to certain types of warming, comforting foods - doesn't it? And there's nothing better than coming home and smelling the aromas of a meal that has been cooking slowly all day long. Mmmm. Crock pots are one of those secret weapons for busy families that allow for home cooked mealtimes together, and timely bedtimes during the school year. I don't know about your kids, but mine are ready to eat immediately after I walk in the door from working all day. It's difficult to cook fast enough to feed their hungry mouths!</p> <div class="MsoNormal">I love crock pot meals because you come home and the work is pretty much done. If you look at many of the recipes, they allow for some flex on types of meats, beans and vegetables depending on preference or sale that may be going on at your local grocery store. Search for crock pot meals that have less than 10 ingredients so the amount of preparation time is minimized. If you get the kids to help, they will look forward to getting home later that evening to see their finished masterpiece! Check out a few that I love to make that are super easy - so easy that they hardly need a recipe:</div> <p><strong> Navy Beans with Ham </strong></p> <p><em>Ingredients:</em>2 cups dry navy beans</p> <p>5 cups water</p> <p>1 garlic clove, minced</p> <p>1 cup minced onion</p> <p>1 pound smoked ham, cut in 1 pieces</p> <p>1 teaspoon salt (optional)</p> <div class="MsoNormal"><em>Directions: </em>Put beans in cooker, soak overnight in water. Add garlic, ham and onion. Cover and cook on low for 7-8 hours or on high for 4 hours. Add optional salt during the last hour of cooking time. </div> <p><em>Tips: Add fresh picante sauce or chili sauce for an extra spicy kick! Serve with a fresh field green salad topped with your favorite colorful veggies. </em> <strong> Super Easy Slow Cooker Beef Stew </strong></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/2011-12-02+09.30.46.jpg" alt="" width="320" height="246" border="0" /></td> </tr> <tr> <td class="tr-caption"> </td> </tr> </tbody> </table> <div class="MsoNormal"><em> Here's the traditional slow cooker pot roast that I made last week. </em><em> </em></div> <p><em> But for a more color and a unique touch, try red onions, asparagus </em></p> <p><em> and/or purple onions instead. </em></p> <div class="MsoNormal"><em>Ingredients:</em></div> <p>2-3 pound round roast or pre-cut stew meat</p> <p>3-4 cups vegetables</p> <p>1- 16 ounce can cream of mushroom soup</p> <p>1 package of onion soup mix <em>Directions:</em>Cut veggies up in 1 chunks. Add stew meat and pour soup and onion mix over top. Cover and cook on low for 8 hours.</p> <div class="MsoNormal"><em> Tip: Try different types of potatoes sweet, new, purple along with red onions and asparagus or spinach for a nice colorful alternative to the typical pot roast meal. </em></div> <div class="MsoNormal"><strong> Shrimp Marinara in the Crock Pot </strong></div> <p><em>Ingredients:</em> 1 pound cooked shrimp, deveined and de-shelled</p> <p>1 teaspoon Italian seasonings, fresh preferred</p> <p>1-6 ounce can tomato paste</p> <p>2 cups diced tomatoes (or, 1-16 ounce can diced tomatoes)</p> <p>1 teaspoon salt</p> <p> - teaspoon pepper</p> <p>2 tablespoons fresh parsley</p> <div class="MsoNormal"><em>Directions:</em>Combine tomatoes, tomato paste, Italian seasonings along with salt and pepper in the cooker. Cover and cook on low for 6 hours. Turn cooker on high and stir in shrimp, cooking for 10-15 minutes. </div> <p><em>Tip: Serve over brown rice or whole wheat spaghetti, top with some fresh grated parmesan or mozzarella.</em><br />What is your family's favorite crock pot meal? Let me know! I'd love swap recipes. :-)</p> what-one-meal-tells-you-about-a-person http://lemondnutrition.com/blog/what-one-meal-tells-you-about-a-person.html http://lemondnutrition.com/blog/what-one-meal-tells-you-about-a-person.html <p>I had lunch with two other dietitians today and we got to talking about what many of my dietitian friends talk about. It never fails, you go to a dinner party or somewhere that involves food and someone discovers your a dietitian. Dun dun dunnnnn! The rooms tenses up. Eyes widen. Pause. To break the silence, they proceed to spill the beans (pun intended) about what they eat or not eat, their weight problems or their various food issues and phobias. I especially love it when they start apologizing for the food that they are eating right in front of them in hopes that they have just went ahead and "outed" the dietitian's thoughts. In actuality, this whole scenario makes the dietitian self-conscious about how the food she's eating is going to be analyzed. It's an awkward situation all around, so many dietitians choose not to "spill the beans" about their profession in those situations. I went to speak at a doctor's office recently and they told the front office person, "Great. You ordered pizza for us on the day the dietitian was coming to visit. What's up with that?!" Oh man. I could go on and on with all the funny things that we come across in our line of work. One of the dietitians I ate with today even shared that a person told her, "I can't believe you are eating that. You should know better!"</p> <p>The truth is that you can tell virtually <em>nothing</em> about what a person by one meal. (I hope that is comforting as we have recently move on from our annual Thanksgiving dinner!) Sure, you can tell little nuances about someone like the way they hold the fork, mix their food together or even push something off their plate. But when it comes to assessing the quality of a person's diet, it's really the patterns of eating that give you that true insight. This is generally how dietitians see things, so don't worry the next time you share a meal with one. I made <a href="http://www.pauladeen.com/recipes/recipe_view/green_bean_casserole/" target="_blank">Paula Deen's green bean casserole</a> for my family Thanksgiving - full fat version, no modifications. True story, Contrary to popular belief, we are not the food police. Nope. We just love what healthy, nourishing food does for people and our families - so we eat it. And promote it. Well, most of the time. :-)</p> <div class="separator"><img src="../files/uploads/dreamstime_xs_20285511.jpg" alt="" width="320" height="213" border="0" /></div> thanksgiving-healthy-strategies-last-minute-recipes http://lemondnutrition.com/blog/thanksgiving-healthy-strategies-last-minute-recipes.html http://lemondnutrition.com/blog/thanksgiving-healthy-strategies-last-minute-recipes.html <div class="separator"> </div> <p><img src="../files/uploads/thanksgiving+meal.jpg" alt="" width="255" height="320" /> Oh, the joys of Thanksgiving! Our family is looking forward to a nice, intimate family meal with my sister-in-law and her family as well as my father-in-law. It will be a team effort with all parties contributing dishes to the meal. I love potlucks because it allows us to share different recipes, tastes and flavors with each other. I hope you are looking forward to the special time you plan to spend with loved ones as much as we are.</p> <p>Thanksgiving is usually the official start of the holiday season; that which is filled with shopping, parties, travelling and time spent with extended family. This is a wonderful time to build memories that last a lifetime, but it is also a high risk time of poor eating habits and weight gain for the average American. Stress, decreased physical activity and excessive calorie intake are some of the main culprits. Research suggests that holiday weight gain can be the type of weight gain that stays around for years.</p> <p>Some of my adult weight loss clients are nervous about the upcoming holidays. They have made positive lifestyle changes and as a result, have lost weight, improved blood sugar levels and/or have lowered their cholesterol and blood pressure. Holidays can have a way of throwing all of us off our healthy lifestyle track. The good news is that this does not need to happen. There are many things you can do that will allow you to enjoy some of the pleasures that the Holidays bring while also maintaining a balanced approach to your healthy lifestyle. Here are some survival strategies to help you stay on track through the holiday season:</p> <p><em>Avoid starving yourself in preparation for a party or get together. </em> This is a very common approach, but it is a guaranteed way to take in too many calories. Instead, strategize a plan so you can enjoy calorie-rich foods in moderation. Eat a good, hearty breakfast to start your day.</p> <p><em>Maximize the veggie tray. </em><strong> </strong> Most parties do have some lower calorie fare such as vegetable trays and salads. Load your plate with larger portions of these foods to keep your total calories in check.</p> <div class="MsoNormal"><strong></strong></div> <p><em> Contribute the healthier dish. </em> If you need to bring a dish to a potluck party, bring a healthy dish to balance out the higher calorie choices. Most people that have healthy mindsets are very thankful for these type of dishes. This also ensures that you have some low calorie choices to include with the higher calorie foods you plan to eat.</p> <p><em>Be mindful of mindless eating and grazing. </em><strong> </strong> Many people tend to eat in the absence of hunger during social situations because the food is simply there. Try and be extra conscious about why you are eating. It sounds obvious, but make sure you only eat when you are hungry and not just because the food is merely there in front of you. Go back to the basics.</p> <div class="MsoNormal"><strong></strong></div> <p><em> Increase physical activity. </em> Who says time spent with family during the holidays has to only involve eating and sedentary activities? Be the encourager of your family by suggesting a refreshing morning walk or even an after dinner game of hoops at a local park. Be creatively deliberate about staying active, which is sure to help avoid holiday weight gain. Our family likes to take the opportunity of extra time off that holidays allow to do some fun activities together.</p> <p><strong>Great, Healthy Homestyle Recipes</strong></p> <p>If you are still looking for that special dish to complete the Thanksgiving feast, I have a cookbook that has not failed me one time. Every time I make a dish out of this cookbook, my guests love them. The cookbook is <a href="http://www.amazon.com/More-Healthy-Homestyle-Cooking-Favorites/dp/1579546633/ref=sr_1_3?ie=UTF8 qid=1321995928 sr=8-3" target="_blank">More Healthy Homestyle Cooking: Family Favorites You ll Make Againand Again by Evelyn Tribole, MS, RD</a>. She has the original <a href="http://www.amazon.com/Healthy-Homestyle-Cooking-Evelyn-Tribole/dp/0875963617/ref=sr_1_4?s=books ie=UTF8 qid=1322053678 sr=1-4" target="_blank">Healthy Homestyle Cooking</a> and the <a href="http://www.amazon.com/Healthy-Homestyle-Desserts-Fabulous-Fraction/dp/0670866261/ref=sr_1_8?s=books ie=UTF8 qid=1322053678 sr=1-8" target="_blank">Healthy Homestyle Desserts</a>cookbooks that I keep meaning to get and this blog post has gotten me to finally purchase them. Unfortunately, I couldn t find new books, as Amazon only could find me gently used versions and I was unable to get a hold of Evelyn before this post published. But I am sure the recipes in the first one are as good as the second, but I will be sure to report back to you with my thoughts. </p> <p>What I like about Evelyn s <a href="http://www.amazon.com/More-Healthy-Homestyle-Cooking-Favorites/dp/1579546633/ref=sr_1_3?ie=UTF8 qid=1321995928 sr=8-3" target="_blank">More Healthy Homestyle Cooking</a> cookbook is that she makes several excellent suggestions to make a homestyle recipe healthier while at the same time, minimizing the loss of good taste and flavors. That s the key right there. Living in Texas, many people I know are always on the lookout for good homestyle recipes that are also healthy. If this is you, consider Evelyn s cookbooks.</p> <p>Here are a couple of her recipes:</p> <p><strong>Barley Risotto</strong></p> <p>1 onion, chopped<br />4 cups fat-free chicken broth<br />1 cup quick-cooking barley<br />1/3 cup chopped pecans, toasted<br /> cup chopped flat-leaf parsley<br />1 teaspoon finely shredded lemon peel</p> <p>Coat a large saucepan with nonstick spray and warm over medium heat. Add the onion and cook, stirring, for 5 minutes, or until tender. Add 3 cups of the broth and the barley. Cover and simmer for 25 minutes, or until most of the liquid is absorbed. Uncover and gradually add the remaining 1 cup broth, about cup at a time, stirring constantly and letting each addition be absorbed before adding the next (a total of about 15 minutes). Stir in the pecans, parsley and lemon peel. Serve immediately. <em> Makes 6 servings.</em></p> <p><em>Per serving: 176 calories, 7g protein, 29g carbohydrates, 4g fat, 0.5 g saturated fat, 0mg cholesterol, 533mg sodium, 5g fiber.</em></p> <p>Homestyle Hint: To toast pecans, place them in a dry skillet over medium heat. Cook, shaking the pan often, for 2 minutes, or until lightly browned and fragrant.</p> <p><strong>Roasted Tarragon-Vegetable Medley</strong></p> <p>VEGETABLES<br />3 carrots, halved lengthwise, then quartered<br />2 medium crookneck or yellow summer squash, cut diagonally into -thick slices<br />2 portobello mushrooms, each cut into sixths</p> <p>GLAZE<br />2 T fat-free chicken broth<br />1 T dry white wine or fat-free chicken broth<br />2 teaspoons olive oil<br />1 T chopped fresh tarragon or 1 teaspoon dried<br />4 garlic cloves, finely chopped</p> <p>TO MAKE THE VEGETABLES: Position one rack in the top third and another in the bottom third of the oven. Preheat the oven to 500 degrees. Line 2 baking sheets or roasting pans with foil and lightly coat with nonstick spray.</p> <p>Arrange the carrots, squash zucchini, mushrooms, and peppers on both baking sheets or pans in single layers. Place the mushrooms with their gills facing up.</p> <p>TO MAKE THE GLAZE: In a small cup, combine the broth, wine or broth, oil tarragon, and garlic. Drizzle evenly over the vegetables.</p> <p>Roast for 20 minutes. Reverse the position of the baking sheets so that the top sheet is on the bottom and vice versa. Roast for 15 minutes longer, or until the vegetables are tender and lightly browned. Makes 6 servings.</p> <p><em>Per serving: 69 calories, 3g protein, 11g carbohydrates, 2g fat, 0.5g saturated fat, 0mg cholesterol, 30mg sodium, 5g fiber.</em></p> <p>From my family to yours, I wish you a very blessed, happy and healthy Thanksgiving!</p> join-me-in-having-a-world-vision-for-child-nutrition http://lemondnutrition.com/blog/join-me-in-having-a-world-vision-for-child-nutrition.html http://lemondnutrition.com/blog/join-me-in-having-a-world-vision-for-child-nutrition.html <p> My husband, Jeff, and I have decided to climb Mount Kilimanjaro. It isn t as random as you would think. We both love the outdoors and mountain climbing. Jeff has climbed at least a dozen 14'ers (14,000 -foot mountains) and I have climbed about 2. We originally talked about doing it a year ago, but in all honesty, I chickened out! (See, <a href="http://angelalemond.blogspot.com/2010/01/healthy-lifestyle-goals-for-2010.html" target="_blank">Healthy Lifestyle Goals of 2010</a>) But this time, we have filled out the paperwork and paid our deposit. So, we re going. Our expedition, led by Jeff Evans of <a href="http://www.mountain-vision.com/" target="_blank">MountainVisions Expeditions</a>, is set to depart in August of 2012 and my physical training has begun. This trip is sure to test me in more than physical ways mental, emotional and spiritual as well! I am looking forward to the challenge. We all need to get outside of our comfort zones to keep growing and learning in life, don t we? </p> <p> I can t even think about going to Africa without wondering how children and families live in other countries. As many of our children in this country are overfed, others in many parts of the world are starving. It just breaks my heart to think about a child being born into a reality where there is an inadequate supply of food to grow their young bodies. </p> <p> The great news is that we can help! Jeff and I have partnered with <a href="http://www.worldvision.org/" target="_blank">World Vision</a>, a Christian humanitarian organization dedicated to working with children, families, and their communities worldwide to reach their full potential by tackling the causes of poverty and injustice. They are currently serving 100 countries including Tanzania where we will be going. In fact, when we go, we are planning to meet our World Vision <a href="http://donate.worldvision.org/OA_HTML/xxwv2DoChildSearch_B.jsp?" target="_blank">sponsored child</a>! </p> <p> Help me help others by donating to our special fundraiser. Our goal is to raise $10,000 for the food and agriculture fund by next August. This fund will help provide families with much needed training, tools and supplies to raise and grow their own food. </p> <p> Depending on your donation, <span lang="EN"> your dollar amount will provide: </p> <p><span lang="EN"> 2 chickens: $25</p><p>5 Ducks: $30</p><p>5 Fruit trees: $30</p><p>Fishing kit: $40</p><p>Goat: $75</p><p>Share of a deep well: $100</p><p>Sheep: $105</p><p>Pig: $195</p><p>Alpaca: $360</p><p>Dairy Cow: $500</p><p>Bull: $715 </p> <p><span lang="EN">This Thanksgiving, give thanks by paying it forward and helping another family. Check out our <a href="http://www.firstgiving.com/fundraiser/climb4food/kilimanjarograndexpedition" target="_blank">fundraising page</a>. Donating through this website is simple, fast and totally secure. It is also the most efficient way to support our fundraising efforts. <strong> All funds collected go directly to World Vision. <u>No funds </u>raised go toward the cost of the climb. </strong> </p> <p><strong><span lang="EN"><iframe allowfullscreen="" frameborder="0" height="209" src="http://www.youtube.com/embed/Zjeyn22oiiY" width="370"></iframe> </strong></p> <p><strong><span lang="EN">You are welcome to follow us as we have dedicated a blog entirely to our upcoming climb. The blog is called, <a href="http://willclimb4food.wordpress.com/" target="_blank"> Will Climb 4Food: Overcoming For a Higher Purpose."</a> Come on over and read about our training progress. We re hoping to do some posts on our trek! </strong></p> free-webinar-this-thursday-reclaiming-the-dinner-table http://lemondnutrition.com/blog/free-webinar-this-thursday-reclaiming-the-dinner-table.html http://lemondnutrition.com/blog/free-webinar-this-thursday-reclaiming-the-dinner-table.html <p>Would you like to win 6 months of free dinner meal plans that come with their own shopping lists? Well, then join me for a FREE webinar this Thursday, November 10, 2011 when I discuss, "Reclaiming the Dinner Table." Everyone that attends the webinar will go into a drawing to win to use my new recipe dinner plan, "<a href="http://www.papayahead.com/client_area/EatWithAngelaHome.php" target="_blank">Eat with Angela</a>." One winner will be drawn.</p> <p><div class="separator"><img border="0" height="213" src="/files/uploads/familymeal.jpg" width="320" /></div></p> <p>Here is the information: In today's day and age, many families are completely separated during a time when they should be connecting - during mealtimes. Schedules are tight, so many are eating on the run instead of having that intentional time to stop, relax and enjoy food flavors and company. And we know that the benefits of having family dinners goes way beyond the benefits of nutrition. </p> <p>If you are ready to make family dinners a priority in your life, join us for a free webinar. Angela Lemond, Registered Dietitian and family nutrition expert will be discussing all the benefits of family dinners in addition to very practical was busy families can make dinners happen at home.</p> <p>Objectives:</p><p> Understand the long-last benefits that family meal have on children and families</p><p> Explain how mealtimes are a great time to model healthy eating behaviors to children</p><p> Offer practical meal suggestions that will get dinner on the table fast!</p> <p>Presentation time: 45 minutes</p><p>Q A: 15 minutes</p> <p>Regsiter today! There are two times to choose from:</p> <p><a href="https://www1.gotomeeting.com/register/823465769" target="_blank">10:00-11:00 A.M. Central Standard Time</a></p> <p><a href="https://www1.gotomeeting.com/register/160563857" target="_blank">8:00-9:00 P.M. Central Standard Time</a></p> post-halloween-teaching-our-kids-the-“why”-behind-moderation http://lemondnutrition.com/blog/post-halloween-teaching-our-kids-the-“why”-behind-moderation.html http://lemondnutrition.com/blog/post-halloween-teaching-our-kids-the-“why”-behind-moderation.html <p>My 4 year old son, Evan, was on quite a roll this morning! He started off by telling me his leg hurt. I asked him if he hit it on something and he said no. I then explained that when his body grows, it can cause his body to hurt sometimes. He said, Oh, I know why! I think I ate too much candy for Halloween. I stopped in my tracks and smiled. Really? You think that s why? He said, Yes. Mommy, will you give me something healthy to eat? I need to make my leg feel better. I almost fell over. I explained to him that the foods he ate for breakfast were actually healthy (whole grain waffles, yogurt, orange juice) so that should make his leg feel better soon.</p> <p> </p> <p>I think Evan remembered me telling he and his sister about how candy can make them feel yucky if they eat too much. I ve explained that eating some candy is fine, but eating a lot can make them feel sick and can even take some of their super powers away. Even when I thought Evan wasn t listening, I think that made an impression on him after all.</p> <p> </p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/IMG_3520-sm.jpg" alt="" width="320" height="240" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>My kids, Evan Hannah, about to head out trick or treating!</em></td> </tr> </tbody> </table> <div class="MsoNormal">As parents, let s remember to tell our children the why s behind being healthy. Avoid making associations between food and weight or "to avoid getting granny's sugar disease," but instead mention things that matter to them right now. Evan loves soccer, being strong, smart and running fast. I tell him that eating healthy foods help him with those things and he gets it. Get them invested in the healthy lifestyle for their own reasons; it will stick with them for the rest of their lives. [By the way, he recently started eating broccoli after over 3 years of rejecting it on his plate and now he says it s his favorite food. Perserverance in healthy messgaging and exposure pays off!] </div> <p>Stick with those positive messages, Mom and Dad. They are listening even when you don t think they are. I was reminded today that my son is listening to me. J</p> <p>Check out my post last year will give you ideas on what to do with leftover candy: <a href="http://angelalemond.blogspot.com/2010/11/operation-halloween-candy-partys-over.html" target="_blank">Operation Halloween Candy: The Party's Over!</a> </p> cute-notes-for-lunches-snacks http://lemondnutrition.com/blog/cute-notes-for-lunches-snacks.html http://lemondnutrition.com/blog/cute-notes-for-lunches-snacks.html <p>I was shopping at a local specialty toy store near our home last weekend and came across these super cute notes and stickers especially made for your child's lunch and/or snacks. I've been using them with the food I send to school for my daughter, Hannah, and she loves them! </p> <div class="separator"><img src="../files/uploads/mini+lunch+notes.jpg" alt="" width="320" height="240" border="0" /></div> <p>This little 4" x 3" trifold notes and stickers set is such a neat, compact set of "special touches" that buttons up nicely and can be stored easily in a kitchen drawer.</p> <div class="separator"><img src="../files/uploads/mini+lunch+notes2.jpg" alt="" width="320" height="265" border="0" /></div> <p>When you open it up, there are 3 pockets. I laid out what each pocket contains. The right side contain the stickers in each pocket and the left side contains the note cards. On the back of the note cards are lines where you can write your child a special little note or reminder.</p> <p>You can purchase these online at <a href="http://www.chroniclebooks.com/mini-lunch-notes.html">Chronicle Books</a>.</p> <p>Make your child smile by sending sweet notes to school that will make them especially look forward to eating healthy. Order these, or you can start simple by just writing a little "I love you" on a sticky note. What a great way to make them feel special!</p> oh-my-gourd-omg-super-easy-roasted-butternut-squash http://lemondnutrition.com/blog/oh-my-gourd-omg-super-easy-roasted-butternut-squash.html http://lemondnutrition.com/blog/oh-my-gourd-omg-super-easy-roasted-butternut-squash.html <p>After such a sizzling summer here in Texas, I am really getting into fall festivity. The weather here is slowly getting cooler and it feels great! I just love going to the market this time of year and seeing all the gourds so beautifully displayed. The warm colors remind me of the colors of the changing leaves. Displaying gourds are such an easy way to add to fall to your home d cor; you can put them in nice bowls as a centerpiece for your dinner parties and warm up the room. When we think of edible gourds, we commonly think of our famous pumpkin. But zucchini, squash and some melons also get categorized in the gourd family since they fall in the same plant species. The orange colored varieties like pumpkin, acorn and squash are high in beta carotene, which is a powerful antioxidant. They are also rich in fiber, potassium and vitamin C.</p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/roastedbutternutsquashmed.jpg" alt="" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Roasting butternut squash is super easy!</em></td> </tr> </tbody> </table> <p>Butternut squash is a tasty choice that children have a tendency to like because of its mild taste. There are a lot of great recipes for butternut squash, but they can be very easy to prepare without a recipe. For a nice roasted taste, all you have to do is cut one butternut squash in half horizontally and put face up on a baking sheet lined with tin foil. Scoop out the seeds (you can wash and roast them with a pinch of salt..they are edible!). Brush the squash with margarine, sprinkle with sea salt and a dash of brown sugar. Roast it in the oven at 375 for 45-60 minutes until the squash is tender enough to cut with a butter knife. Cut it up into small squares and serve as a side dish, or if you have more time, add it to some cooked quinoa pine nuts, saut ed onion and your favorite spices for a great flavor combination. If you want to serve it with an interesting flair, present the roasted squash in-tact and stuff the area where the seeds were with other colorful roasted vegetables.</p> <p>Take advantage of the great fall vegetables to add a nice, seasonal taste to your family dinners. Food variety is best for overall nutrition and it also exposes your children to more flavors. It doesn t have to be complicated. What s your favorite easy, but tasty fall recipe? I d love to hear from you!</p> great-food-products-nutrition-tools-resources http://lemondnutrition.com/blog/great-food-products-nutrition-tools-resources.html http://lemondnutrition.com/blog/great-food-products-nutrition-tools-resources.html <p><div class="MsoNormal"> Dietitians met for our great, <a href="http://www.eatright.org/fnce/">annual conference</a> just one month ago in San Diego, and like I mentioned before, I want everyday, busy families to be in-the-know of what we discuss when we get together and talk food and nutrition. So, I dedicated three blog posts on my experience while there. The last two posts I discussed the <a href="http://angelalemond.blogspot.com/2011/09/vision-do-you-have-it-dietitian.html">vision</a> and <a href="http://angelalemond.blogspot.com/2011/10/nutrition-education-highlights-for.html">education</a> that I had, and this last post shares some of the great products and tools that were at the exhibition hall. These were some of my favorites that were there, so check them out. (All are active links!) </div><div class="MsoNormal"><b> General Food Products </b></div><div class="MsoNormal"> <a href="http://www.stonyfield.com/">Stonyfield Farm</a>: my children loved the YoBaby yogurts as toddlers, and we especially like their vanilla yogurt now. </div><div class="MsoNormal"> <a href="http://www.laurasleanbeef.com/">Laura s Lean Beef</a>: their website has some great, low-fat recipes! </div><div class="MsoNormal"> <a href="http://www.thelaughingcow.com/">The Laughing Cow</a>: my favorite is the light mozzarella, sun-dried tomato basil </div><div class="MsoNormal"> <a href="http://sveltebrand.com/">CalNaturelle Svelte</a>: if you're looking for a good, dairy-free, high protein beverage that is low in sugar, CalNaturelle Svelte is a great option. The spiced chai is very tasty! </div><div class="MsoNormal"> <a href="http://silksoymilk.com/">Silk</a>: overall great soy products, but I like the Vanilla soymilk the best for taste and nutrition quality. </div><div class="MsoNormal"> <a href="http://www.generalmills.com/">General Mills</a>: great choices overall, but I really like their Cascadian Farm line of products. Many of them have 10 grams of sugar per serving and at least 3 grams of fiber. </div><div class="MsoNormal"> <a href="http://www.beanitos.com/">Beanitos</a>: great-tasting chips derived from beans, are high in fiber, low in saturated fat and gluten-free. I like the black bean flavor! </div><div class="MsoNormal"> <a href="http://www.daisybrand.com/">Daisy:</a> did you know that just 1/2 cup of cottage cheese has 14 grams of protein? The low-fat Daisy brand cottage cheese has such a great taste. You can mix it with some fresh berries for a quick, nutrient-rich snack. </div><div class="MsoNormal"> </p><p><table cellpadding="0" cellspacing="0"><tbody><tr><td><a href="http://www.goodbelly.com/" imageanchor="1"><img border="0" rda="true" src="/files/uploads/GoodBellykids.jpg" /></a></td></tr><tr><td class="tr-caption"><em>GoodBelly makes a special probiotic drink</p><p>for kids that is great, especially when they </em></p><p><em>are on antibiotics.</em></td></tr></tbody></table><b> Fuctional Foods </b></div><div class="MsoNormal"> <a href="http://www.goodbelly.com/">GoodBelly</a>: a dairy-free probiotic drink (juice) that contains a proprietary Lactobacillus plantarum 299v strain that survives the acidity of your stomach acids. It's a great product for young children because the juice is extra tasty, which assures ingestion. The website has a great, short video to show how probiotics work and benefit the body. Take their 12-day Good Belly challenge! </div><div class="MsoNormal"> <a href="http://www.yakultusa.com/">Yakult</a>: a small 2.7 ounce milk-based probiotic drink that contains Lactobacillus casei Shirota, which has some great science behind it for digestive health. </div><div class="MsoNormal"><b> Gluten-Free Products </b></div><div class="MsoNormal"> <a href="http://udisglutenfree.com/">Udi s</a>: overall, they have the best-tasting, gluten-free breads and grain products on the market. </div><div class="MsoNormal"> <a href="http://consumer.kinnikinnick.com/index.cfm/fuseaction/consumer.home.html">Kinnikinnick Foods</a>: good tasting, what I call "sometimes" foods, baked products that are all gluten-free </div><div class="MsoNormal"> <a href="http://www.amyskitchen.com/">Amy s Kitchen</a>: quality vegetarian (many are vegan, some contain cheese) convenience foods; their gluten-free frozen pizzas are very good! Note: not all of their foods are gluten-free. Look for their gluten-free label. </div><div class="MsoNormal"> <a href="http://www.iansnaturalfoods.com/">Ian s Natural Foods</a>: great line for kids with food allergies and celiac disease; the gluten-free chicken nuggets are well-received by children and the ingredients are wholesome. </div><div class="MsoNormal"><b> Organizations and Associations </b></div><div class="MsoNormal"> <a href="http://www.nationaldairycouncil.org/Pages/Home.aspx">National Dairy Council</a>: excellent website with great resources on lactose intolerance, dairy nutrition and childhood nutrition in general. Their <a href="http://www.fueluptoplay60.com/">FuelUpToPlay60 campaign</a> with the National Football League has been making a great impact on the health education. I got to witness it in action here in Dallas. </div><div class="MsoNormal"> <a href="http://www.beefnutrition.org/">National Beef Council</a>: their beef nutrition site is full of great nutrition information. The old thought that you have to give up beef to be healthy continues to die a very slow death. Check out their <a href="http://www.beefnutrition.org/CMDocs/BeefNutrition/29WaystoLoveLeanBeef.pdf">29 cuts of lean beef fact sheet</a>. Great info! </div><div class="MsoNormal"> <a href="http://www.uspotatoes.com/">U.S. Potato Board:</a> did you know that potatoes are one of the cheapest, most nutrient-rich natural foods for the price? Potatoes have gotten such a bad wrap and unfortunately, it's because of the fatty toppings that are put on them. </div><div class="MsoNormal"> <a href="http://www.calstrawberry.com/">California Strawberry Commission</a>: did you know that the majority of our strawberries come from California? Both potatoes and strawberries contain more vitamin C than oranges. Why did oranges get the vitamin C label? No fair! </div><div class="MsoNormal"> <a href="http://www.gluten.net/default.aspx">Gluten Intolerance Group of North America</a>: I highly recommend joining a local GIG (gluten intolerance group) if you or a family member is gluten intolerant or has celiac disease. Chances are, there is a group near you. Although I don't advocate that everyone try a gluten-free lifestyle like this group promotes, I do think their website is a great resource for those that need it. They have a great restaurant search. </div><div class="MsoNormal"> <a href="http://www.dole.com/DoleHTMLNutritionInstitute/tabid/1169/Default.aspx">Dole Nutrition Institute:</a> they have great information on the power of produce; they also have a great kid-friendly section. </div><div class="MsoNormal"><b> Nutrition Tools Programs </b></div><div class="MsoNormal"> <a href="http://www.myhealthysteps.com/">Healthy Steps by Jokari</a>: Healthy Steps is the maker of very helpful portion guidance kitchen gadgets that are very practical. As you can see, I like to use the word "guide" instead of control. </div><div class="MsoNormal"> <a href="http://www.nourishinteractive.com/">Nourish Interactive</a>: check out Chef Solis as he teaches kids about good nutrition. This is one of the best, free nutrition educational websites I have seen. Lesson plans are categorized by age. </div><div class="MsoNormal"> <a href="http://www.supermarketsavvy.com/">Supermarket Savvy</a>: this site is chocked full of brand names of foods based on your nutrition interest; you can join and have access to up-to-date food product information. Check out their virtual supermarket! </div><div class="MsoNormal"> <a href="http://www.papayahead.com/">Papayahead, Inc.</a>: this website has a meal planning database that is FREE and will generate your own grocery list. </p> <p> <em>Disclosure: I have done compensated work with Heatlhy Steps on creating nutrition education videos. But everything listed here are my own personal recommendations and not paid advertising.</em> </div></p> nutrition-education-highlights-for-families http://lemondnutrition.com/blog/nutrition-education-highlights-for-families.html http://lemondnutrition.com/blog/nutrition-education-highlights-for-families.html <div class="MsoNormal">If I was a mother trying to feed my family healthy, but wasn t a dietitian, I would hope that someone would give me the highlights of what dietitians talk about when they get together! Well, here you go, part 2 of highlight series on the ADA Food Nutrition Conference Expo (FNCE). If you missed the vision that was imparted on us, check out my first post, <a href="http://angelalemond.blogspot.com/2011/09/vision-do-you-have-it-dietitian.html">Vision: Do You Have It?.</a> This post discusses just some education sessions that apply to families. Truly, I could do a 20-part series on everything because really everything ties back to families, doesn t it? </div> <div class="MsoNormal">Since I have nutrition specialties in digestive health and immunology, I have a separate section on that for those families that may have a child or family member with a chronic condition. I am always looking out for you!</div> <div class="MsoNormal"><strong> GENERAL </strong></div> <div class="MsoNormal"><em> Food processing. </em> There isn t an official definition for processed foods anything that has been done to get your food to your table is processing, really. However, we all agree that minimally processed foods are usually the best choice. But do know that some processing has been shown to be beneficial. For instance, our fortification process of grains in the U.S. has virtually eliminated illness and death associated with B-vitamin deficiencies like pellagra and beriberi. When you get technical with the words processed foods , you do get foods that I recommend for busy families like bagged salad, pre-cut veggies and even dried fruits. Don t be completely averse to the reference of processed foods, but instead focus your attention on minimization.</div> <p></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://fruitsandveggies.challenge.gov/"><img src="../files/uploads/MyPlateChallenge.png" alt="" width="159" height="200" border="0" /></a></td> </tr> <tr> <td class="tr-caption"> <div class="MsoNormal"><em> Create a short video showing how</em></div> </td> </tr> </tbody> </table> <p>you build a healthy plate with fruits</p> <p>and veggies on a budget and you</p> <p>could win some serious cash for</p> <p>your family!</p> <p><em> Update on MyPlate. </em> The <a href="http://www.choosemyplate.gov/"> MyPlate website </a> is getting even more full of practical applications for families. There is an entire section on eating healthy on a budget, you can analyze your own diet quality and you can get personalized plans for each family member. Anyone want to participate in the <a href="http://fruitsandveggies.challenge.gov/"> MyPlate Fruits and Veggies Video Challenge </a> ? They are giving a lot of cash for prizes out on this one! There will be 3 winners picked to win $1500, 3 for second place that will win $1000 and 3 Popular Choice winners that will each receive $500.</p> <div class="MsoNormal"><em> Farm to School Initiatives. </em> This is a super cool trend that is spreading (not fast enough) across the US. <a href="http://www.caff.org/"> California </a> is a really good example of how connecting children to food at the farm level grows their appreciation for foods. I sent an e-mail to my daughter s school foodservice manager encouraging them to do something in this arena. Even if you can get them to do a field trip to a local farm, this will give kids a bit more insight than just seeing food on their plates. Go to the <a href="http://www.fns.usda.gov/cnd/F2S/Default.htm"> USDA Farm to School site </a> for more information on these type of programs.<strong></strong></div> <div class="MsoNormal"><strong> Digestive Health and Other Conditions </strong></div> <div class="MsoNormal"><em> Gluten-Free (GF) Diets. </em> There was some interesting investigation presented on current gluten-free products currently sold in the U.S. Here are the highlights and recommendations:</div> <p> Whenever possible gluten-free consumers should choose labeled gluten-free grains, flours, products made from them. Even GF flours such as buckwheat, soy, sorghum and millet have been shown to have 29-2900 ppm of gluten!</p> <p> When choosing processed foods not labeled gluten free consumers should look for 6 ingredients on the food label, namely wheat, barley, rye, oats, malt, brewer?s yeast; for starch, starch, dextrin. Glucose syrup, dextrose, maltodextrin, caramel color, sugar alcohols that contain wheat must have wheat listed in the ingredient label under FALCPA. (Even when derived from wheat or barley these ingredients are exceedingly unlikely to cause an otherwise gluten-free food to contain 20 ppm or more gluten)</p> <p> While gluten-free foods may be allowed to contain 20 ppm gluten, the vast majority of products tested by Gluten Free Watchdog contain 5 ppm gluten</p> <div class="MsoNormal"> </div> <div class="MsoNormal"><em> Irritable Bowel Syndrome </em> .* <a href="http://www.hopkinsmedicine.org/awomansjourney/profiles/mullinbio.html"> Gerard Mullin, MD </a> , Associate Professor at The John Hopkins Hospital, presented some current research on irritable bowel syndrome (IBS ) and it looks very promising:</div> <p> Nutraceutical supplements such as peppermint oil, STW5 and melatonin may be helpful to control IBS symptoms Commercially available herbal preparation STW 5: bitter candytuft, chamomile flower, peppermint leaves, caraway fruit, licorice root, lemon balm leaves, celandine herbs, angelica root, milk thistle fruit . Elimination of FODMAPs may help a subset of IBS patients with small intestinal bacterial overgrowth [The acronym, FODMAP Fermentable Oligo-, Di- and Monosaccharides and Polyols was coined to describe a previously unrelated group of short-chain carbohydrates and</p> <p>sugar alcohols (polyols). They comprise fructose, lactose, fructo- and galactooligosaccharides (fructans, and galactans), and polyols (such as sorbitol, mannitol, xylitol and maltitol).</p> <p> Probiotics ( <a href="http://www.vsl3.com/"> VSL #3 </a> showed great results) appear to control IBS symptoms.</p> <p> </p> <p>Inflammatory Bowel Disease (IBD).* The great GI dietitian queen herself, <a href="http://www.oley.org/Laura_Matarese.html"> Dr. Laura Matarese, RD </a>, presented on functional and superfoods for IBD. There was some decent research on things such as high levels of omega-3 s, curcumin, probiotics and diet. For those that are interested, let me know and I could discuss these with you. </p> <div class="MsoNormal"><em> Update on autism and diet. </em> <a href="http://www.massgeneral.org/doctors/doctor.aspx?id=17260"> Dr. Timothy Buie </a>, Assistant Professor of Pediatrics at Harvard Medical School presented an accumulation of current studies and recommendations on autism and diet. This is the take home as of now per Dr. Buie. Current studies, including survey studies from complementary providers do not support diet changes for the treatment of autism (*Note: Current studies do suggest that 5-8% of pediatric patients may have food allergy). Some individuals with history consistent with food sensitivity may merit testing or trial of diet. However, available research data does not support the use of a casein-free diet, a gluten-free diet, or combined gluten-free, casein-free (GFCF) diet as a <span>primary</span> treatment for individuals with autism. Could GI issues CAUSE autism? Environmental/nutritional factors modulating genetically predisposed individuals. GI inflammation where some body processes (colitis, allergy, infection) release chemical or immune mediators that affect brain function. Further studies need to be done.</div> <div class="MsoNormal"><em> * If you are interested in trying some of these supplements or nutraceuticals, do check in with your physician and your local registered dietitian first. They can advise you if any therapies are right for your particular situation and specifically how to implement them if at all. </em></div> <div class="MsoNormal">My last post in this recap series of the dietitian s conference will be food products and tools that were presented in the exhibit are that I thought were the best. Don t miss it!</div> vision-do-you-have-it http://lemondnutrition.com/blog/vision-do-you-have-it.html http://lemondnutrition.com/blog/vision-do-you-have-it.html <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/2011-09-25_12.26.46.jpg" alt="" width="320" height="240" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Talk about vision, check me out with The Laughing Cow</em></td> </tr> </tbody> </table> <p>at ADA FNCE 2011. The exhibits were fun!</p> <div class="MsoNormal">I am feeling pumped up after attending the 2011 <a href="http://www.eatright.org/fnce/">American Dietetic Association Food Nutrition Conference Expo</a> in sunny San Diego, California! I was able to meet some of my fellow nutrition bloggers for the very first time and it was wonderful. Be sure to check out some of them that I posted on the Mommy Dietitian Facebook page. The main things that I took back to my home base in Plano, Texas are more <span>vision</span>, <span>education</span> and <span>tools</span> for my passion in nutrition care and education. Today, I want to discuss <strong>vision </strong>because it is so vital in achieving our life's goals. As moms, dads, aunts, uncles and grandparents, we are the visionaries for our family. Things don t just happen we must start with a vision for what we want out of life.</div> <div class="MsoNormal">Dr. David Katz delivered a very powerful message on the impact of healthy lifestyle that was communicated partly in poetic dialogue. It was a very unique to say the least! He gave some amazing statistics that surely resonated with me: If everyone adopted a healthy lifestyle, we could reduce heart disease by 80%, diabetes by 90% and cancer by 60%. As health professionals, we must have a mutual vision to dedicate ourselves in reducing these killer diseases.</div> <p></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://ww5.komen.org/"><img src="../files/uploads/IMG_3439.JPG" alt="" width="320" height="240" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>Nancy Brinker is an excellent example of a person with vision.</em></td> </tr> </tbody> </table> <p></p> <div class="MsoNormal">You have got to hear Nancy Brinker share her <a href="http://www.youtube.com/watch?v=7DarUhjOSSM">vision behind her organization</a> you may have heard of it? J <a href="http://ww5.komen.org/">The Susan G. Komen For a Cure.</a> She is bringing her dying sister s wish to reality when she said to here, Please do all you can so no more women die from this disease. Look at the organization today - a global leader in the war on breast cancer that has investing more than $1.9 billion since its inception in 1982. As dietitians, we all are striving to optimize health through proper nutrition. What if we all had vision like her? My professional vision is to provide families with very practical tools to feed their families well and lead a healthy life. As a mother, I understand the struggles and downward pulls of life, so my vision is driven by that identification with the average family out there. My personal vision for my family is to model a healthy, balanced lifestyle for my children with the hopes that they follow in my footsteps. I purposely and actively make decisions everyday in order to achieve that vision for my family.</div> <div class="MsoNormal">What is your motivation for the goals you have in life? For your family? It must be something deep inside like Nancy Brinker s story - that gets to the core of who you are from an emotional past experience or a personal story that drives your passion. Ask yourself what is it? When it comes to feeding your family well and living an active, healthy lifestyle, I always encourage people to envision the next 20 years forward to see where you want to be. Imagine that vision over and over, believe that it is indeed possible - and move forward with actions that will make your vision a reality in your life. </div> tap-into-the-source-of-nutrition-from-your-home http://lemondnutrition.com/blog/tap-into-the-source-of-nutrition-from-your-home.html http://lemondnutrition.com/blog/tap-into-the-source-of-nutrition-from-your-home.html <p></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://www.eatright.org/fnce/"><img src="../files/uploads/fnceheader.png" alt="" width="320" height="89" border="0" /></a></td> </tr> <tr> <td class="tr-caption"> </td> </tr> </tbody> </table> <p></p> <div class="MsoNormal">Don't worry. This is not a vain effort to market myself. J Actually, dietitians from all over the country, including me, will be converging at the annual national dietitian s convention and exhibit starting this Saturday, September 24th. It is the <a href="http://www.eatright.org/Media/content.aspx?id=6442464487">2011 American Dietetic Association s Food Nutrition Conference and Expo</a> and it will be held in San Diego, California this year. The opening session will begin with an inspirational talk from <a href="http://ww5.komen.org/AboutUs/NancyBrinker.html">Nancy Brinker</a>, founder of the Susan G. Komen for the Cure. Other notable speakers include <a href="http://www.davidkatzmd.com/">David Katz, MD</a>, Yale University Prevention Researcher, Chief Science Officer of the NuVal nutrition scoring system and the editor-in-chief of the <em>Childhood Obesity Journal</em>; and <a href="http://www.jackcanfield.com/book-jack/about-jack-canfield.html">Jack Canfield</a>, author of <em>Chicken Soup for the Soul</em>. These lead speakers will primarily discuss ways we can empower the public to live healthy lives. The breakout sessions will vary greatly in nutrition topics from clinical nutrition for disease management to childhood nutrition to a myriad of wellness and culinary discussions. They will also have one of the largest food and nutrition product exhibitions where I will sample new foods and learn about great new ways nutrition professionals can keep people healthy.</div> <div class="MsoNormal">I am especially excited to share the newest nutrition research, newest food products and wellness tools on the market with you! There are 3 ways you can track with me:</div> <div class="MsoListParagraphCxSpFirst"> Follow me on <a href="http://twitter.com/mommydietitian">Twitter</a> and you can get real-time comments as I attend my favorite sessions</div> <div class="MsoListParagraphCxSpMiddle"> Keep an eye on my <a href="http://www.facebook.com/mommydietitian">Mommy Dietitian Facebook</a> page where I will recap each day that I am there</div> <div class="MsoListParagraphCxSpLast"> Or, just wait until I return on September 27<sup>th</sup> and wait for my next blog post where I will summarize the best of the best information I gathered while attending the conference.</div> <div class="MsoNormal">I want you to be in-the-know when it comes to reliable nutrition information. Feel free to take a look at the <a href="http://www.eatright.org/FNCE/content.aspx?id=6442451977">program review</a> and comment below, or shoot me an e-mail at angela@angelalemond to let me know which topic you would like to know more about. You can check out some of the <a href="http://www.eatright.org/Media/content.aspx?id=6442464488">hot topics</a> that will be at the conference, which interesting to you. If I hear from you, I may just try and make a point to attend that session!</div> cheap-healthy-on-a-budget-recipes-tips http://lemondnutrition.com/blog/cheap-healthy-on-a-budget-recipes-tips.html http://lemondnutrition.com/blog/cheap-healthy-on-a-budget-recipes-tips.html <p>With the state of the economy right now, times are financially tough for many families. Healthy, quick and family meals <span>can</span> continue inexpensively with some creative planning. I like to call that "Budgeating." </p> <p>I sent a request out for cheap, healthy and quick recipes and I appreciate those who sent them in! Here are a few feature recipes that you might want to try. All of them are under $10 and serve four people. Be sure to check out my cheap food tips at the end of this post.</p> <p> </p> <div class="separator"><img src="../files/uploads/ChickenSalsamole-sm.jpg" alt="" width="320" height="240" border="0" /></div> <p><strong> Chicken Tacos with Salsamole </strong></p> <p><strong><a href="https://www.facebook.com/pages/MyPlate-for-Moms-How-to-Feed-Yourself-Your-Family-Better/196841697040535"> Elizabeth Ward, MS, RD </a></strong></p> <p>Boston, MA</p> <p><span>Ingredients</span></p> <p>1/2 teaspoon salt</p> <p>pinch of each: fresh ground black pepper, crushed red pepper, dried thyme, dried rosemary, onion powder</p> <p>1 1/2 pounds skinless, boneless chicken breast</p> <p>8 (8-inch) whole wheat tortillas</p> <p>"Salsamole" (1 cup salsa + 1 cup guacamole)</p> <p><span>Directions</span></p> <p>Heat the grill, or coat a 12-inch skillet with cooking spray and heat over medium-high heat. In a small bowl, combine the salt with the pepper, red pepper, thyme, rosemary, and onion powder. Rub the chicken with the salt mixture. Grill or bake the chicken for 5 minutes on each side, turning once. Remove from the heat and let rest. Cut into thin slices and keep warm. To make tacos, spread salsamole on each tortilla, top with sliced chicken and roll up or fold into quarters to eat. Liz recommends pairing with a nice fruit salad. I decided to pair it with fresh corn on the cob (cheap if you remove the husks) and some sliced banana and peanut butter to stay under my tight budget. </p> <p><em>Recipe Notes: This original recipe is actually Steak Tacos with Salsamole out of Liz's new book, <a href="https://www.facebook.com/pages/MyPlate-for-Moms-How-to-Feed-Yourself-Your-Family-Better/196841697040535"> MyPlate For Moms: How To Feed Yourself and Your Family Better </a>. But when I went to make the recipe, I could not find sirloin on sale. So, I prepared it with chicken. Consider modifying your old recipes or the recipes of others to make stretch your dollar. Check out her book, by the way!</em></p> <p> </p> <div class="separator"><a href="http://4.bp.blogspot.com/-LRWFvsLjZcE/TnH5fJ98kgI/AAAAAAAAAUU/vjimW3lb2sY/s1600/crockpot+chicken"><img src="../files/uploads/crockpot+chicken" alt="" width="320" height="240" border="0" /></a></div> <p><strong>Whole Chicken Crock Pot</strong></p> <p><strong>Amanda Wendt</strong></p> <p>Trumbull, CT</p> <p><span>Ingredients</span></p> <p>4 teaspoons salt</p> <p>2 teaspoons cinnamon</p> <p>1 teaspoon cayenne pepper</p> <p>1 teaspoon onion powder</p> <p>1 teaspoon thyme</p> <p>1 teaspoon white pepper</p> <p>1/2 teaspoon garlic powder</p> <p>1/2 teaspoon black pepper</p> <p>1 large roasting chicken (with pop-up timer if possible)</p> <p>1 cup onion, chopped (optional)</p> <p><span>Directions</span></p> <p>In a small bowl, combine the spices. Remove any giblets from chicken, remove skin and clean chicken. Rub spice mixture onto the chicken. When ready to cook, put chopped onion in bottom of crock pot. Add chicken. No liquid is needed, the chicken will make its own juices. Cook on low 4-8 hours. Serve with your favorite beans or rice. Add a side salad to complete the meal.</p> <p><em>Amanda s Notes: I highly recommend a pop-up timer in the chicken because some crock pots cook faster/slower than others (my crock pot cooks this recipe in 4-5 hours). And I typically serve this with brown rice or a baked sweet potato and a veggie...broccoli or zucchini are my kids' favorites. Or a salad. </em></p> <p> </p> <div class="separator"><img src="../files/uploads/ScrambledEggPizza-sm.jpg" alt="" width="320" height="240" border="0" /></div> <p><strong> Scrambled Egg Pizza </strong></p> <p><strong><a href="http://www.nevacochranrd.com/"> Neva Cochran, MS, RD, LD </a></strong></p> <p>Dallas, TX</p> <p><span>Ingredients</span></p> <p>8 whole eggs</p> <p>1/4 cup 1% low-fat milk</p> <p>1/2 cup canned diced Italian tomatoes, drained</p> <p>1/2 cup canned mushrooms, drained</p> <p>1/2 cup chopped green bell pepper</p> <p>1/2 cup chopped onion</p> <p>1/2 cup shredded mozzarella</p> <p>1/4 tsp. dried oregano</p> <p>non-stick cooking spray</p> <p>2 tsp. canola oil</p> <p><span>Directions</span></p> <p>Heat a medium saucepan coated with non-stick spray and oil over medium heat. Add onion and bell pepper and cook until just soft. Add tomatoes and mushrooms, turn heat to low and simmer. Beat eggs in a mixing bowl with milk. Scramble in pre-heated skillet coated with non-stick spray until thickened and no visible liquid egg remains. Transfer cooked eggs to a serving bowl or platter and top with tomato mixture. Sprinkle with cheese. I served it with whole wheat tortillas a bit extra cheese per person, and apple slices for dessert.</p> <p><em>Recipe Notes: My friend, Neva, sent me this super cheap recipe (I priced it at $5.21 with the apple slices!) and it's so easy for moms to whip up. The original recipe called for whole wheat rolls, but I decided to save money since I was already buying the whole wheat tortillas for Liz's recipe. I also went ahead and used red onions and green bell peppers with this recipe since I was about to make the red beans and rice (see below). When possible, take your whole week's worth of dinner meals and modify the same why I did to save some cash!</em></p> <div class="separator"><img src="../files/uploads/RedBeansRice-sm.jpg" alt="" width="320" height="240" border="0" /></div> <div><strong> Easy Red Beans and Rice </strong></div> <div><strong> (this one is mine) </strong></div> <p><em><span> In </span></em><em><span>g</span></em><span>redients</span></p> <p>1 pound pre-cooked ham, cut into 1/2-inch chunks 2 (15 ounce) cans red beans, drained</p> <p>1/2 cup chopped green bell pepper</p> <p>2 (10 ounce) cans rotel tomatoes with green chiles</p> <p>3/4 cup chopped red onion</p> <p>2 cups cooked brown or wild rice</p> <p><span>Directions</span></p> <p>Combine all ingredients in crock pot. Cover and cook on LOW for 5 1/2 to 6 hours. Serve over hot, cooked rice. Serve with some steamed broccoli sprinkled with lemon juice and a dash of pepper. Serve with light yogurt topped with fruit.</p> <p><strong>Cheap By Food Group</strong></p> <p><em>Fruits and Vegetables.</em> My local grocery store often sells 10 bags of frozen vegetables for $10. The other day, they had a sale on canned foods where you only pay 26 cents for 20 cans! You have to watch the sales and then buy in bulk when able. But remember, frozen is about equal to fresh (sometimes fresher) on nutrient quality and low sodium canned vegetables and canned fruit in their own juices are just a close second. You can often buy bags of beans for less than $1. Consider searching out a produce co-op in your local area or visiting your local farmer s market. Locally grown produce usually contains superior nutrient quality since it s farm to plate distance is shortened, and you get to support your local farmer. If your funds are really tight, government coupons or WIC cards encourage for the purchase of produce items.</p> <p><em>Grains.</em> Make your own breads! Make your own pancakes by adding half whole wheat flour. Start your day off with a big batch of steel cut oatmeal in the crockpot. Purchase things such as wild rice, whole wheat couscous, brown rice and barley in bulk or in the bags versus the boxed varieties. Cook them in large quantities and eat them throughout the week. Add these grains with beans, top with a low-fat cheese serve with a side salad or frozen veggies for a super easy and nutrient-rich meal!</p> <p><em>Dairy.</em> Generic brands of milk are often cheaper. Look for dairy items that are on sale. Blocked cheese is cheaper than the pre-shredded. Purchase yogurts in the larger</p> <p><em> Protein foods including meat, chicken, fish, soy, nuts, seeds and beans. </em> Bulk, bulk, bulk. Remember that 3-4 ounces is a portion decreasing portion sizes for each family member is a huge cash saving! For seafood, shop ethnic grocers such as Asian stores, as they have a tendency to have cheaper prices. Look for frozen bags and canned seafood on sale. </p> <p><strong>General Cheap Tips</strong></p> <div><em>Be Flexible</em>. Maybe your favorite food items are out of your budget. Remain patient and there will come a sale. Explore other foods. You might find something you like better! And the more variety we have, they better nourished we are.</div> <div><em>Plan Ahead. </em>Shop for your groceries one full week in advance in order to avoid the eating out trap. Eating out excessively leads to both budget and belt busting every time!</div> <p><em>Bulk and freeze</em>. This will not only save you money, but will also save you time two precious commodities these days. Free resources for doing this can be found at http://www.menus4moms.com/bul k/index.php and http://bulkcooking.com/. Be sure to choose the healthy recipes!</p> <div><em>Grow your own garden</em>. Again, eating on a budget demands that flexibility! What a fun thing to do with your children. Don t have enough room outdoors? No problem. Many people are growing all kinds of produce indoors. Check out an interesting article found on Bella Online The Voice of Women: <a href="http://www.bellaonline.com/articles/art15693.asp">http://www.bellaonline.com/articles/art15693.asp</a>.</div> <div><em>Brown bagged your lunches</em>. Many of these components not only save you money, but they also help you stay on track with your healthy lifestyles. You can bag healthy food items that go on sale or even eat leftovers from last night s dinner.</div> <div><em>Be on the lookout for sales and good coupons</em>. Grocery stores have weekly specials that can be found in a saver book located at the front of the store. You can also shop for coupons online at websites such as <a href="http://www.coupons.com/">http://www.coupons.com/</a>, <a href="http://www.couponsurfer.com/">http://www.couponsurfer.com/</a> and <a href="http://www.smartsource.com/">http://www.smartsource.com/</a>. Consider taking a look at the coupons to help plan your weekly menu. You can search for recipes by ingredient at websites such as <a href="http://www.fruitsandveggiesmorematters.gov/">http://www.fruitsandveggiesmorematters.gov/</a>/ (under Recipes) and <a href="http://allrecipes.com/search/ingredients.aspx"> http://allrecipes.com/search/ingredients.aspx </a>.</div> <p>Do you have great ideas to save money on food? Please share!</p> <p> </p> feature-your-food-labor http://lemondnutrition.com/blog/feature-your-food-labor.html http://lemondnutrition.com/blog/feature-your-food-labor.html <p><div class="separator"><img border="0" height="227" id=":current_picnik_image" src="/files/uploads/RecipeSearch.png" width="320" /></div><div class="separator"></p><p></div><div class="separator">Happy Labor Day! Today, I celebrate everyone that works hard -- especially parents like you! Many of us have the day off of their paid work today, but we are still laboring hard at home. Like me and my husband, you may be working hard on home projects that have been long lingering to be completed. Today is a great day to clean out the pantry and fridge - throw away old boxed items, spices and...ugh...what is that in the back of the refrigerator?! </div><div class="separator"></p><p></div><div class="separator">Now that you've got that kitchen all organized, let's talk recipes. With these tough economic times, we are all looking for ways to raise our families more economically. That definitely includes cheaper ways to feed our family! </div></p><p>I am working on a television segment called <em>"Budgeating."</em> Yes, you guessed it -- healthy eating on a tight budget. I would love to feature one of <u>your</u> family recipes on television! <em>Here 's how</em>: send me your <u>tastiest,</u> <u>healthiest</u> and <u>quickest</u> recipe that costs $10 or under for a family of four. <em>(Hint: you will get higher marks if you include at least one produce item!)</em> The deadline for submission is Monday, September 12, 2011. Send all recipes to <a href="mailto:angela@angelalemond.com">angela@angelalemond.com</a>. </p> <p>The top 3 winners <em>may</em> have their dish along with their name featured on a local Dallas Fort Worth television station. I say "may" because you know television - segments are not guaranteed to run until they actually go live because breaking stories go before food segments every time. </p> <p>On your mark, set...send me your recipes! Even if your recipe doesn't make the top 3, all recipes submitted will be posted on Mommy Dietitian on the next blog post. It is times like these when families need to come together in order to feed their families well, and continue to have family meals at home. I want the Mommy Dietitian blog to assist with bringing families together!</p> does-your-school-participate-healthierus-school-challenge http://lemondnutrition.com/blog/does-your-school-participate-healthierus-school-challenge.html http://lemondnutrition.com/blog/does-your-school-participate-healthierus-school-challenge.html <p>When I was working on a recent <a href="http://www.nbcdfw.com/news/health/Building_Healthy_Lunches_for_Kids_Dallas-Fort_Worth-127939743.html">television interview</a> in which I discussed school lunches, I was prompted to check on the progress of my daughter's school lunches this year. I was pleased to find out that her school district has taken on the HealthierUS School Challenge!</p> <p></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://www.fns.usda.gov/tn/HealthierUS/vision.html"><img src="../files/uploads/hussc.jpg" alt="" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>Volunteer initiative for schools to make</em></td> </tr> </tbody> </table> <p>their environments heathier for children.</p> <p><strong>What is the</strong> <strong>HealthierUS School Challenge?</strong></p> <p>The HealthierUS School Challenge is a government-to-school encourager to voluntarily make school environments healthier. The participation rate started skyrocketing when First Lady Michelle Obama added incentives to schools that took part. The result is that more and more schools are cleaning up their kitchens - reducing fat, calories and sugar and adding more nutrient-rich foods in their place - for the sake of our growing children.</p> <p><strong>HealthierUS Food Guidelines</strong></p> <p>The initiative as a whole includes good nutrition and physical activity. Here is a brief rundown of what your child will be exposed to when he/she eats the school lunch:</p> <ul> <li>Offers a different vegetable each day of the week</li> <li>Offers dark green or orange vegetables 3 or more days each week</li> <li>Offer dry beans and/or peas 1 or more days each week</li> <li>Offers a different fruit each day of the week</li> <li>Offers at least a serving of whole grains 3 or more days each week</li> <li>Offers only low-fat and fat-free milk each day</li> </ul> <p>In addition to the foods that must be included, the schools must also:</p> <ul> <li>Teach nutrition education to the children</li> <li>Incorporate the teaching into the classrooms</li> <li>Use multiple channels of communication including the cafeteria, classroom and home</li> </ul> <p>I don't know about you, but I see this as a big improvement. Hannah's school is teaching them MyPlate, the new USDA food icon, so they can make their own decision to fuel up with great food choices. <a href="http://angelalemond.blogspot.com/2010/04/three-es-for-optimal-child-nutrition.html">Educating, Exposing and Empowering</a> are 3 of my keys to long-term proper nutrition. It starts in childhood! Talk to your children about the food choices they make and empower them to eat the super power foods that will help them make good grades and do better at their extra cirricular activities.</p> <p>Does your school participate in the HealthierUS School Challenge? Find out <a href="http://teamnutrition.usda.gov/healthierus/awardwinners.html">here</a>. If this is their first year to participate, you may want to contact your child's foodservice manager and ask them. If they are not currently participating, encourage them to do so! For more information on the HealthierUS School Challenge, go to: <a href="http://www.fns.usda.gov/tn/HealthierUS/vision.html">http://www.fns.usda.gov/tn/HealthierUS/vision.html</a>.</p> food-containers-the-new-brown-bag http://lemondnutrition.com/blog/food-containers-the-new-brown-bag.html http://lemondnutrition.com/blog/food-containers-the-new-brown-bag.html <div class="MsoNormal">As summer ends and temperatures (hopefully) cool down, it s time to think about school supplies, new school outfits, and what to pack for lunch. Are your kids apathetic towards a home-packed lunch? You can change this by inspiring you to pack different foods and inspire your child with a more interesting container. Swap out the boring brown bags and use food containers to rejuvenate lunchtime. These containers are cost effective, reusable for years, and easy to clean. As parents, you can make nutrition a priority by preparing fun and nourishing lunches for your kids. Have them help you, too! Among our favorites are included in this post and all pictures are linked to sites for purchase.</div> <div class="separator"> </div> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://secure.laptoplunches.com/AMAZING/itemdesc.asp?ic=B731%2DGARDEN eq= Tp="><img src="../files/uploads/B731_Garden_600x600-bento-lunchbox-crop.jpg" alt="" width="320" height="216" border="0" /></a></td> </tr> <tr> <td class="tr-caption">Laptop Lunch's Bento Boxes!</td> </tr> </tbody> </table> <p></p> <div class="separator"> </div> <p>Some food containers provide compartments to keep different foods organized. Our favorite is Laptop Lunch's Bento Box. Now they have even more colorful styles to choose from! This type of lunch container encourages to serve more than just a peanut butter sandwich. How about whole wheat spaghetti, fresh peach slices, snap peas and a savory dipping sauce? Bust out the cookie cutters and cut sandwiches, fruits, or cheese into fascinating shapes. This is a great occasion to make simple, creative and assorted meals. Laptop Lunch's has a great set of <a href="http://www.laptoplunches.com/bento-menus/">menus</a> categorized by seasons on their website. (Our favorite recipe is the <a href="http://www.laptoplunches.com/recipes/46/Red-Lentil-and-Sweet-Potato-Hummus.html">red lentil and sweet pepper hummus</a>!)</p> <div class="MsoNormal">We all eat with your eyes first, and this is absolutely no different with children. Using different colors and shapes will draw their interest and they can be excited about opening their lunch box every day. Bring the fun back to lunching!</div> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://www.containerstore.com/shop/kitchen/foodontheGo/foodContainers?productId=10025858"><img src="../files/uploads/bottlecontainer-grouped.jpg" alt="" width="320" height="129" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>The Slimline Quaddie by Klip It provides drink container and many compartments!.</em></td> </tr> </tbody> </table> <p></p> <div class="MsoNormal">Some containers also have a place to store drinks. You can fill a bottle like this with low fat milk, water, or 100% juice. Go green and ecomical by investing in BPA-free containers.</div> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://www.fit-fresh.com/"><img src="../files/uploads/coolcontainer-grouped.jpg" alt="" width="320" height="174" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>Fit Fresh brand has a great variety of containers to choose from.</em></td> </tr> </tbody> </table> <p> These containers have an added cold pack built into the lid. It s great for keeping cold items like fruits or salads cool for lunchtime. Add another ice pack or additonal <a href="http://www.containerstore.com/shop?productId=10004856 N= Ntt=ice+packs">resusable ice cubes</a> to keep your lunches nice and cool.</p> <p> </p> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://www.containerstore.com/shop/kitchen/foodontheGo/foodContainers?productId=10010739 green=48182b59-9c65-4ab2-81d0-d3ed6bc683c9"><img src="../files/uploads/saladcontainer-grouped.jpg" alt="" width="320" height="138" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>The "Salad Blaster Bowl" can be purchased at The Container Store.</em></td> </tr> </tbody> </table> <p></p> <div class="separator">Speaking of salads, this is another great container to make lunch fun! Simply fill the container with your salad and put the green lid on. Then, fill the central container on the lid with your salad dressing. This keeps the contents from mixing. By mealtime, press the center container down, and shake! It releases the dressing with ease. Tell me this isn t a great way to get kids interested in salad!</div> <div class="separator" align="left"></div> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><img src="../files/uploads/cerealcontainer-grouped.jpg" alt="" width="320" height="162" border="0" /></td> </tr> <tr> <td class="tr-caption"><em>Purchased at The Container Store.</em></td> </tr> </tbody> </table> <div class="MsoNormal">We can t leave out breakfast- this is a fabulous option for cereal and milk. Just pour your milk into the bottom container that is insulated to keep it cold longer. Then screw on the top container and pour in your perfect portion of cereal. Pop the lid on (folding spoon included) and go!</div> <div class="MsoNormal"><strong>Hot Foods</strong></div> <div class="MsoNormal">Expand that lunch menu by providing a hot lunch for your child. Heat soups, leftovers and other hot foods to 200 degrees before putting them in the hot food containers so they can still be above the temperature danger zone of 140 degrees by lunchtime.</div> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://secure.laptoplunches.com/AMAZING/itemdesc.asp?ic=320010%2DPINK eq= Tp="><img src="../files/uploads/B630-Pink_demonstration-bento-lunchbox.jpg" alt="" border="0" /></a></td> </tr> <tr> <td class="tr-caption">Purchase Laptop Lunch's food jar and it fits nicely in the Bento system.</td> </tr> </tbody> </table> <p></p> <table cellspacing="0" cellpadding="0" align="center"> <tbody> <tr> <td><a href="http://www.thermos.com/product_catalog.aspx?CatCode=FOOD"><img src="../files/uploads/F3001CR6_Enlargement.png" alt="" width="155" height="200" border="0" /></a></td> </tr> <tr> <td class="tr-caption">Thermos brand makes food jars in your child's favorite character design.</td> </tr> </tbody> </table> <p></p> <div class="MsoNormal">Other ways to make your child's lunch special:</div> <div class="MsoNormal"><a href="http://www.bentolunch.net/">Bento to Lunch</a> - Collection of really cool food decoration ideas to try.</div> <div class="MsoNormal"><a href="http://www.kidsfuncards.com/default.asp?id=638">Kids Lunch Box Cards</a> - spice up your child's cards with stories, riddles, gross science facts with these creative cards that you can sign.</div> <div class="MsoNormal">Your kids are not the only ones that can enjoy food containers. These are also very practical for the working person. You can put your lunch together at the same time as your kids and you re set for the day. These are also a time saver when traveling or even picnicking. Trying out new food containers will make the boring brown bag lunch a thing of the past. </div> <div class="MsoNormal"><em>Special thanks once again to Gina Tran, TWU Dietetic Intern, that co-authored this blog post!</em></div> quick-recipe-summer-spring-rolls http://lemondnutrition.com/blog/quick-recipe-summer-spring-rolls.html http://lemondnutrition.com/blog/quick-recipe-summer-spring-rolls.html <p>The summer months can mean a busy schedule packed full of time at the pool, outdoor adventures, and vacations. What a great way to end the hot day by preparing an easy, tropical meal our Mommy Dietitian signature Summer Spring Rolls! We included a complement of ingredients that provide great flavors, but feel free to switch out ingredients as you wish. If you have cooked chicken or tofu, replace that instead of shrimp. You can also swap various vegetables like tomatoes, peppers, and cabbage.</p> <p>Mangos are an exotic and major source of vitamin C, vitamin A, and fiber. These are keys to good immune function, vision, and digestive health. Shrimp is also a good source of high-quality protein and iron. In addition, an assortment of colorful vegetables is delicious and provides a ton of nutrients for the growing body.</p> <p></p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://4.bp.blogspot.com/-O4apvT4hBU4/TjsA0mzie_I/AAAAAAAAASI/X7K1KgUt5do/s1600/IMG_5922.jpeg"><img src="../files/uploads/IMG_5922.jpeg" alt="" width="200" height="149" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>Our Summer Spring Rolls are </em></td> </tr> </tbody> </table> <p>yummy, light and nutrient-rich!<strong>Summer Spring Rolls</strong></p> <p>Makes 12 rolls</p> <p>Serving size: 3 rolls</p> <p><span>Ingredients</span>:</p> <p>Spring Rolls:</p> <p> lettuce, leaves separated and ribs removed and sliced in half</p> <p>1 grated carrot</p> <p>1 diced cucumber</p> <p>2 diced mangos</p> <p>1 diced red pepper</p> <p> cup minced basil</p> <p>24-36 small to medium shrimp, shelled</p> <p>12 (8 inch) round Rice Paper (can be found in ethnic aisle at grocery store)</p> <p>1 large bowl filled with warm water</p> <div class="separator"><img src="../files/uploads/SummerSpringRolls_nutrition.png" alt="" width="167" height="320" border="0" /></div> <p>Dipping Sauce:</p> <p> cup Rice Wine Vinegar</p> <p>2 tsp. minced basil</p> <p>1 lime, juiced</p> <p>2 Tbsp. minced garlic</p> <p>1 Tbsp. sugar</p> <p>2 tsp soy sauce</p> <p>Directions:</p> <p>1. Combine all dipping sauce ingredients in a bowl. Set aside to infuse flavors.</p> <p>2. Cook shrimp in boiling water until they turn opaque, which may take 1-2 minutes. Take them out of the boiling water and immediately place them into cold water to stop the cooking process. When it is cool, devein each shrimp.</p> <p>3. Mix grated carrots, diced cucumber, diced mango, diced red pepper, and minced basil together in a bowl.</p> <p>4. Take one rice paper sheet and soak in warm water for a couple seconds. You will want to make sure that it absorbs the water, but not for too long. In a few seconds, you will see that it is pliable and flexible. Keep the sheet flat and place onto a plate.</p> <p>5. Take one lettuce leaf and place it in the middle of the rice paper, and bring it halfway towards you. Leave a 2-inch border on the bottom of the rice paper round. Next, take a couple scoops of the mango-vegetable mixture and place it on top of the lettuce. Then, place two or three shrimp halves upon the vegetable mixture.</p> <p>6. Take the left and right sides of the rice paper and bring it towards the center. Holding these sides down, take the side of the rice paper closest to you and bring it over the filling. Make sure that these are secure enough to hold the filling, but not too tight to tear. Continue rolling the filling away from your body.</p> <div class="MsoNormal">Pat yourself on the back for rolling a spring roll. Dip Summer Spring Rolls in dipping sauce, and enjoy! You can cover your spring rolls with a damp paper towel if you are not serving them right away. Serve with a fluffy, light rice for some added grain such as jasmine rice.</div> <p> </p> <div class="MsoNormal"><em> Special thanks to Gina Tran, Texas Woman s University dietetic intern, for all her hard work on this blog post! Watch out, we ve got a future foodie RD in the making. </em><em> J </em><em> </em></div> gluten-free-foods-that-kids-will-enjoy http://lemondnutrition.com/blog/gluten-free-foods-that-kids-will-enjoy.html http://lemondnutrition.com/blog/gluten-free-foods-that-kids-will-enjoy.html <p>I see many children that are newly diagnosed with gluten intolerance or <a href="http://www.celiac.org/index.php?option=com_content view=article id=3 Itemid=9">celiac disease</a>, and the normal reaction from parents is feeling overwhelmed. After all, it is an entirely different diet that their kids must follow and many of these kids already have limited preferences. What I do is educate the family on getting their child s diet and life gluten-free and also monitor growth trends as we make the transition. This diet can also put them at risk for certain nutrient deficiencies, so making sure they are getting what they need is important as well.</p> <p>Recently, I saw an almost 9 year old boy, Noah, whom his mother, Monica, called a picky eater. She was very concerned about how he would transition to totally new food because he loved foods that had gluten. After our initial education, Monica made it her priority to try a large variety of products on Noah and because of her efforts, Noah is still growing normally. She sent me a very detailed e-mail with specific gluten-free products that Noah likes and I thought it would be helpful for other families with children following gluten-free prescriptions. Please note that the following suggestions are not direct suggestions from me, but suggestions from a mother on the front lines of the gluten-free lifestyle. And I think very highly of my moms! Let me tell you, they get all the kudos out there, seen and unseen. As you know, bread products are the most challenging items for this type of diet so they are emphasized here. Add plenty of fruits, vegetables, lean protein and low-fat dairy to round out a well-balanced gluten-free diet.</p> <p>------------------------------------------------------</p> <p><table cellpadding="0" cellspacing="0"><tbody><tr><td><img border="0" height="214" m$="true" src="/files/uploads/Jamaica_2010_7.jpg" width="320" /></td></tr><tr><td class="tr-caption">Noah with his family in Jamaica.</td></tr></tbody></table>From mom, Monica: I get all the following gluten-free products at either Walmart (W), Kroger (K), Sprouts (S) or in bulk from Amazon.com (A). I think the most important thing to tell the parents of your future patients is that there are good tasting GF products out there BUT that realistically they will never be able to match the exact texture of regular wheat products because gluten is what gives elasticity to dough, helps it to rise and to keep its shape, and gives the final baked product its chewy texture. Noah has had to work through this aspect of GF foods and is getting much better. Chris and I try every product we buy and the rule is that if we think it's good then he has to try it a few times before he can decide whether he likes it or not. Now don't get me wrong, there are some GF products that are so gross in texture (think sawdust or kitchen sponge - yuk!) that I would never make him eat it and I have had to simply throw them away after a couple of bites. Anyone that knows me knows that I hate to waste food BUT some I couldn't even choke down myself to try and save money and not waste:) The good news is that Noah is a very picky, textural eater and if he has been able to find the items below that he enjoys, everybody should be able to find some items they'll enjoy too.</p> <p><strong>Breakfast</strong></p> <p> Chex cereals have five flavors that are GF - Noah likes the chocolate and cinnamon Chex best. (W, K)</p> <p> Post makes GF Fruity Pebbles cereal (W, K) </p> <p> Van's makes frozen waffles that are really good in Apple Cinnamon and Blueberry flavors. (S, K)</p> <p>Bisquick makes an amazing GF pancake and baking mix that can be used to make easy pancakes, waffles, biscuits, pizza crusts, breading for homemade chicken fingers and oven baked fried chicken - yum! (W, K)</p> <p> Kinnikinnick makes some good GF Donuts and Blueberry Muffins. Noah's favorite donuts are the Chocolate Glazed (S)</p> <p> Betty Lou's makes some great cereal/breakfast bar replacements they call fruit bars. You can buy them individually at Sprouts or buy them in bulk (12) on Amazon. Noah like the Blueberry, Strawberry and Cherry but they also have Apricot and Apple Cinnamon. (S, A)</p> <p> Udi's White Sandwich Bread to make toast with jelly or GF french toast. Udi's also makes an excellent cranberry granola mix. (S)</p> <p><strong>Lunch </strong></p> <p>As I mentioned above, the Udi's brand makes the absolute BEST GF bread, hot dog and hamburger buns. There isn't an other brand we tried that even comes close to Udi's. The bread is quite a bit smaller than regular sized loaves (Noah called it toy bread at first) and the texture is a little bit different than regular bread (as is the case with all baked GF products) but it isn't too different and the taste is the absolute best with no sour aftertaste (which we found in most the other brands we tried - yuck!) The great thing about Udi's is that it is one of the only brands that is SHELF STABLE meaning that as soon as I buy it from the freezer section at Sprouts I leave it out on my counter to thaw and it lasts for the whole week without spoiling. This IS NOT the case with most other GF bread - you buy them frozen and then you have to keep them frozen or they go bad quickly. I found that if I put two slices in the microwave for 10 seconds on each side before I make his sandwich it helps to improve texture and soften the bread a bit. We make sandwiches, grilled cheeses, PB J's, hot dogs and hamburgers with the Udi's products. (S,K)</p> <p>Pamela's Products makes the best GF bread mix to make at home in a bread machine. (S, K) I add two teaspoons of honey to the mix in my bread maker and it makes it taste more like the honey wheat bread Noah used to eat. I also love and highly recommend the West Bend Hi-Rise Bread Maker I bought from Walmart.com. It was only $90 and makes beautiful, perfect horizontal loaves - very important as most other bread makers make weird vertical loaves that when sliced make almost comical-looking, super tall and skinny slices of bread. It also has a setting to mix and knead perfect pizza dough also using the Pamela's Products Mix. But bottom line, if your looking for convenience, Udi's is the way to go.</p> <p><strong>Dinner</strong></p> <p> Annie's makes a great rice pasta cheddar GF macaroni and cheese (W, K, S)</p> <p> Ian's makes the best GF chicken nugget or chicken tenders. (S)</p> <p> Heartland makes the best GF corn and rice blend spaghetti noodles. (W) It taste and has the exact texture of regular spaghetti.</p> <p><strong>Desserts</strong></p> <p> Betty Crocker now has four affordable GF mixes that are great. The offer chocolate cake, yellow cake, brownie and chocolate chip cookie. Noah loves the Chocolate Cake and Brownies the best. We use Duncan Hines whipped frostings on the cakes. They are all GF. (W, K)</p> <p> Kinnikinnick makes great Oreo cookie replacements called Kini-Toos. (S)</p> <p><em>This blog post was specifically for children and adults with gluten intolerance and celiac disease. I do not advocate a gluten free lifestyle for general wellness. Seek the advice of a <a href="http://www.eatright.org/programs/rdfinder/">Registered Dietitian</a> before beginning any new diet to avoid nutrient deficiency. The removal of gluten entails more than just food restrictions, so it is important to seek advice from dietitians who specialize in gluten-free education. Do not simply rely on Internet references including this one to go gluten-free.</em></p> more-than-a-meal-benefits-of-eating-together http://lemondnutrition.com/blog/more-than-a-meal-benefits-of-eating-together.html http://lemondnutrition.com/blog/more-than-a-meal-benefits-of-eating-together.html <p>This past weekend, I was honored to speak at the Texas PTA Leadership Conference in Austin, TX on the importance of family mealtimes. The benefits of family meals go far beyond nutrition. Did you know that young people who reported eating dinner with their family 5 or more times per week were much likelier to report receiving either all A s or mostly A s and B s in school? Other key items from research include:</p> <p> Mealtime conversations help children acquire and improve the language skills that are critical for school success. Children learn new vocabulary, sentence structure, and how to share their point of view with other people.</p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><img src="../files/uploads/familymeal.jpg" alt="" width="320" height="213" border="0" /></td> </tr> <tr> <td class="tr-caption"> <div class="MsoNormal"><em> The benefits of family meals go beyond nutrition. </em></div> </td> </tr> </tbody> </table> <p> Conversations at the family table taught children more vocabulary than they learned from their parents reading books to them.</p> <p> Elementary school children who did well in class and on achievement tests were those who generally spent larger amounts of time eating meals with their families.</p> <p> Eating meals with their family was a stronger predictor of academic success than whether they lived with one or both parents.</p> <p> The more often families eat together the less likely teens are to smoke cigarettes, use illegal drugs, abuse alcohol, become depressed, develop eating disorders, or get pregnant.</p> <p><strong>Nutrition Benefits</strong></p> <p>We can t deny the family mealtime benefits on your child s current and future nutrition. They include:</p> <p> More likely to have a healthy weight</p> <p> Less likely to become or stay overweight</p> <p> Less likely to develop an eating disorder</p> <p> Family meals during adolescence had a lasting positive influence on the quality of their diets and meal patterns, such as eating breakfast. In other words, having family meals with your teenagers improves their chances of eating right in their 20 s.</p> <p> Young people who eat more often with their families have higher intakes of fruits, vegetables, grains, and dairy foods.</p> <p> For teens, more regular family meals mean fewer fried foods and soft drinks. These adolescents also have higher intakes of key nutrients like calcium, iron, vitamins A, B6, C, E, and folate, as well as fiber.</p> <p><strong>Keeping It Simple</strong></p> <p>The great thing to know is that the meal does not need to be complicated to have all of these great benefits. If you are super strapped for time, these ideas don t even need a recipe:</p> <p> Flank steak with tossed salad and frozen vegetables</p> <p> Pasta with frozen or canned shrimp, saut ed in olive oil with onion and garlic</p> <p> Cheese omelet with tossed salad</p> <p> Tuna salad in a whole wheat wrap made with reduced-fat mayonnaise</p> <p> Black beans and brown or wild rice with frozen veggies</p> <p> Spinach salad with grilled chicken, mandarin oranges, and slivered almonds</p> <p> Peanut butter and banana sandwich on 100% whole-wheat bread</p> <p> Hamburgers (made with lean ground beef) on whole-grain buns, with boiled potatoes and frozen vegetables</p> <p>Add some skim/1% milk as a beverage, add quick veggies as needed and serve fresh fruit as a dessert and you have a very well-rounded stress-free meal. Remember, eliminate all distractions and make all mealtime discussions pleasant and friendly. Involve your kids in the recipe selection, shopping and preparation for maximum impact. And if you are not eating at least 5 meals as a family, consider adding one per week. Dinner is a great time, but breakfasts and lunches work as well.</p> <p>Eating together is one of the best things we can do as a family to enrich the quality of our children s lives. Commit today to make family meals a priority in your home and watch all the great things that will follow.</p> sportline-product-giveaway http://lemondnutrition.com/blog/sportline-product-giveaway.html http://lemondnutrition.com/blog/sportline-product-giveaway.html <p><div><div><em><this <="" em="" ended. ="" everyone="" for="" giveaway="" has="" on="" participating="" thanks="" the=""><a href="http://www.facebook.com/mommydietitian"><em>Mommy Dietitian Facebook page</em></a><em>! All winners are announced on Facebook. </em></em></p> <p>Well, you heard my <a href="http://angelalemond.blogspot.com/2011/06/summer-wellness-confessions-and-plans.html">Summer Wellness Confessions: And Plans to Execute</a>. Now I want to hear from you! Together, let's stay active all summer long for our own health's sake, and to model healthy behaviors for our children. For a bit of incentive, we are giving away a couple great fitness monitors courtesy of <a href="http://sportline.com/">Sportline</a>. There will be <u>one</u> winner for each of the following items: </div><div> </div><table align="center" cellpadding="0" cellspacing="0"><tbody><tr><td><img border="0" i$="true" src="/files/uploads/Heart_Rate_Monitor_-sportline.jpg" /></td></tr><tr><td class="tr-caption">Sportline Women's DUO 1010 Heart Rate Monitor</td></tr></tbody></table> </div><div><strong>Sportline Women s DUO 1010 Heart Rate Monitor ($69.99 value):</strong> A heart rate monitor can set the proper pace for any kind of workout by ensuring the user stays within a certain heartbeat per minute zone to get a more effective workout. This monitor is a works with or without a chest strap. Simple to use, but full of features, the DUO 1010 allows for continuous and on-demand HR monitoring. Activate your heart rate by touching the watch face (no chest strap required), or utilize the included chest strap for continuous measurement. The DUO 1010 provides EKG accurate data and helps the user increase or decrease intensity to get a more effective workout. The DUO 1010 has pre-defined HR zones, audible alerts, numerous heart rate indicators, and tracks calorie burned. </div></p><p><div class="separator"></div><div class="separator"></div><div class="separator"></div><div class="separator"></div><table align="center" cellpadding="0" cellspacing="0"><tbody><tr><td><img border="0" i$="true" src="/files/uploads/Pedometer-sportline.jpg" /></td></tr><tr><td class="tr-caption">Sportline Qlip Any-Wear Pedometer</td></tr></tbody></table><strong>Sportline Qlip Any-Wear Pedometer ($34.99 value): </strong>Those who walk fewer than 5,000 steps a day are more likely to be overweight people walking 9,000+ steps daily are more likely to be of normal weight. Pedometers are a great way to get and stay motivated in your walking routine. It s an advanced digital pedometer that can be worn (clipped) anywhere on the body and provides real-time feedback for individuals pursuing fitness and walking goals, including accurately tracking steps, distance, and calories burned. </p><p><div></p><p></div><div>I have personally tried both of these items while running and they are quality pieces that provided accurate data for me. </div><div></p><p></div><div><strong>How Does The Giveaway Work? Get one entry for doing <u>any</u> or all of the following:</strong></div><div></p><p></div><div>- Describe at least one thing that you and/or your family has changed to increase your health in 2011 on the Mommy Dietitian Facebook page.</div></p><p>- List out ingredients and directions for a quick, healthy but tasty recipe for a meal or snack on the Mommy Dietitian Facebook page.</p> <p>- Recommend the <a href="http://www.facebook.com/mommydietitian">Mommy Dietitian Facebook page</a> your family and friends using the share button (you can find at the bottom left column of the <a href="http://www.facebook.com/mommydietitian">Mommy Dietitian Facebook page</a>). Make sure to tag us in your status by entering @MommyDietitian in your comment of your post so we count this as an entry.</p> <p><div>Please do not include links on your posts on your Mommy Dietitian page comments (any comments with links will not get an entry). This giveaway is not for the purposes of promoting a product or service, but instead providing general ways to include more whole foods and physical activity.</div><div></p><p>The more entries you have, the better chances of winning! Winners will be selected using randomizer.org. <strong>Enter to win through 11:59 PM Friday, July 8th, 2011</strong>. Best of luck!!</p> <p><em>Special thanks to Nada Shabana, Mommy Dietitian dietetic intern for co-authoring this post, and to Sportline for sponsoring this giveaway.</em></div></p> summer-wellness-confessions---and-plans-to-execute http://lemondnutrition.com/blog/summer-wellness-confessions---and-plans-to-execute.html http://lemondnutrition.com/blog/summer-wellness-confessions---and-plans-to-execute.html <p>As a mother with a school-aged child, I was filled with fear in the pit of my stomach. School was letting out for the summer and I was reminded of the chaos that ensued in the last month of summer last year. I had joined my mother friends in counting the days down until the little balls of energy would be back in school. You see, I nicknamed my daughter the Texas Tornado very early in her life because she has the capacity to pull out every craft, coloring book and toy in less than 10 minutes flat. (I am sure you can relate, many of our kids are TTs!) And I have to admit, my private practice was pretty busy at that time and following through on a consistent schedule fell by the wayside. What can I say, I am human just like you. Although I still make a point of staying home 2 days per week to be with my 4 year old son, it takes a conscious effort to keep my work at my office. I guess it s the struggle of most people that own their own businesses. {sigh}</p> <p>Well, I have consciously squashed that fear and vow to maximize my time with both my husband and children during the summer months Join me! Family time must be kept a priority and when you see other things are taking precedence re-align those priorities. After all, I love what I do, but what is it all for anyway I can't find time to spend with my own family, and also live out the wellness aspects I educate on? I had recently done two media interviews one with <a href="http://blog.myhealthysteps.com/nutrition-for-kids-means-healthy-kids-and-happy-families/">My Healthy Steps by Jokari</a> and one with our local NBC Dallas/Fort Worth affiliate on <a href="http://www.nbcdfw.com/on-air/as-seen-on/Eating_Right_This_Summer_Dallas-Fort_Worth-122955203.html">keeping kids eating healthy</a> through the summer months. This started me thinking about my own family challenges - getting the practical logistics down, a plan of family plan of action to staying active together and making family time a priority. Doesn't it usually boil down to logistics? Believe me, I can relate.</p> <table cellspacing="0" cellpadding="0"> <tbody> <tr> <td><a href="http://1.bp.blogspot.com/-84UOx3b7bEU/Tfe2CZbTwhI/AAAAAAAAARA/W6rbG-BPvxw/s1600/090.JPG"><img src="../files/uploads/090.JPG" alt="" width="320" height="240" border="0" /></a></td> </tr> <tr> <td class="tr-caption"><em>Our family at the Desert View, Grand Canyon.</em></td> </tr> </tbody> </table> <p>I have to admit, we started this summer off very well as a family. My husband and I absolutely love the outdoors and this summer, we chose to explore the New Mexico and Arizona areas with our children. We bravely set out on a road trip with our 4 and 7 year old and purposely gravitated toward active outdoor activities that the kids would enjoy and be able to do along with us. We visited a still-inhabited American Indian mesa where we got to see how families still live on top of a mountain with no electric or running water. The kids really loved the raft trip we did in Page, Arizona where we went down the smooth part of the Colorado River and learned about the local history. A highlight of the trip was making it out the incredible, breathtaking Grand Canyon where the kids got to work on being junior park rangers, get up and close with some tame wildlife and even do some canyon hikes. But I think my favorite part of the trip, other than the quality time spent as a family, was our 4-wheel jeep experience in Sedona, Arizona. We climbed some crazy, large rocks with an unstoppable Rubicon Jeep! The kids blew us away by climbing up submarine rock like little monkeys! All in all, it was an amazing trip where we got to challenge our bodies physically, enjoy local food flavors and maximize nutrient-rich eating.</p> <p>Now that we are back from vacation, I am pumped up! Feeling invigorated by time away, morning runs, day hikes and optimized nutrition on the trip, I want to keep the momentum going with the kids. (Not to mention the book on tape my husband I were listening to in the car <a href="http://www.amazon.com/A-Walk-in-the-Woods/dp/B0000544YO/ref=ntt_at_ep_dpt_3"><em>A Walk in the Woods: Rediscovering America on the Appalachian Trail by Bill Bryson</em></a>) As we were making the trek back, I realized that other moms and dads out there are probably wondering how to keep the family healthy, happy and sane during the summer months. Here is what I came up with for our family during the car ride, and I hope it helps your family.</p> <p>First of all -- have a plan! Again, it sounds so obvious, but we start the summer off feeling relieved that we don t have to be crazy busy in the morning by getting the kids to school. So we savor that for a couple weeks. But then we realize that there is no plan and the kids are taking over! It s better to start with a plan. Here are some things you can consider adding to your own customized family plan. If there are two working parents, pay special attention to your child's daycare activities and nutrition plan - balance is key. Plan family activities in the evenings and on the weekends. Now, let's get that calendar out and start planning.</p> <p><strong>ACTIVITIES</strong></p> <p> Pla<em>n in family exercise/active fun</em>. I need to hear 'family' on this myself because I love my early morning runs with my iPod -- alone. Other than sleeping, it s really the only time I have to myself. But I have decided to let go of that during the week and take the kids out with me (but the weekend runs are still mine!!). There is a small man made lake within walking distance of our home filled with ducks and water fountains. On the days I am home with the kids, I take the kids out there to feed the ducks, play Frisbee and even run a bit with me. There is also a playground down from that lake that I take the kids to while run around the playground block. Yes, it is different than my runs by myself and my husband had to remind me to flex here (thanks, Jeff!). When I flexed, I realized that I opened myself up to some great time with the children and starting their days off active and energy expended (remember, Texas Tornado??). Hannah actually loves to run herself, and can easily make it around the lake at least one time! This running will help keep her in shape for when soccer season starts back up. Other things to consider doing as a family is camping, hiking, walking, biking, running and swimming. Even a sprinkler, water guns and slip n slides offer cheap ways to keep the kids outdoors and running around. Our family looks forward to doing day hikes at local parks on the weekends! Explore your area this summer.</p> <p> <em>Local Communities</em>. Our public library has a family story time 2 days per week from 11:15 11:45. We will do our morning outdoor time, get cleaned up and head over to the library for some summer reading. Our city also has tons of outdoor events and activities that the kids and/or the family can take part of all summer long. We have decided to take part in many of them and are on our calendar. Check your local area for free events that your family can enjoy.</p> <p> <em>Co-op</em>. Moms of your children s friends are looking for things for their children to do just like you. Set-up a schedule with one or two moms where you can take each other s kids so you can get some grocery shopping done or have some much needed downtime.</p> <p> <em>Summer Camps</em>. Hannah and I are actually scheduled to go to our church summer camp in July. I will be her cabin s camp counselor and this will allow us to have extra special time together. The camp also has active, outdoor things to do such as zip line, horseback riding, biking and challenge courses. Summer camps fill up fast, so hopefully you have yours booked!</p> <p><strong>NUTRITION</strong></p> <p> <em>Have fun with food</em>. My <a href="http://www.angelalemond.com/Free-Resources.html">free resource page</a> on my professional website provides many websites that give great reliable nutrition information, recipes and ideas to make food production and learning fun. Involve your kids in the planning, shopping and preparation process as much as possible. Take a cooking class as a family so kids can have stress-free experiences playing with outside of meal time.</p> <p> <em>Gain back home-cooked meal momentum</em>. Even though I am a nutrition educator, our family still falls off the wagon some weeks where we eat out a bit too much. I may have a business deadline to meet, travel to speak or overloaded with patient paperwork so we grab take out for survival. Ironically, I may be speaking on this very subject! The beginning of any season, including summer, is a great time to try new recipes and get your weekly shopping routine going again.</p> <p> <em>Keep proper hydration a priority!</em> Kids can get dehydrated fast, so as we encourage outdoor activity, also encourage proper hydration. (see my blog post, <a href="http://angelalemond.blogspot.com/2010/06/must-knows-of-outdoor-hydration-in.html"><em>"The Must Knows of Outdoor Hydration with Children."</em></a>)</p> <p> <em>Shop Local.</em> Local produce is typically higher in nutrient content because the distance from farm to plate is much shorter. Shop local by visiting your local farmer s market seek out local producer sheds. Make it a game with your kids by making a taste test worksheet. List the local produce that is there and have them taste it for the taste test. I ve done this many times with groups of children, and you wouldn t believe how much more likely they will try the food when it s a taste test. </p> <p> <em>Pantry Clean-out.</em> Aside from nutrition, this must be done for food safety purposes! The last time I went into my pantry, I think there was still some Easter candy lingering in there. Oops! What's in your pantry? Do your own assessment on your pantry and fridge I d say that at least 90% of foods should be what I can always foods lean protein, whole grains, healthy fats, fruits, vegetables and low-fat dairy. Put the always foods where you can see them and make them convenient for everyone to enjoy.</p> <p> <em>Utilize the new <a href="http://www.choosemyplate.gov/">MyPlate</a> icon and resources</em>. It is a great visual to start with when loading your family plates. The website still provides personalized plans and tons of resources. Get acquainted with it and then teach those principles to your kids in fun, creative ways (see my post, <em><a href="http://angelalemond.blogspot.com/2011/06/myplate-nutrition-educators-perspective.html">MyPlate: A Nutrition Educator's Perspective</a></em>).</p> <p>Like I always tell people, a healthy lifestyle is not perfectly linear. It ebbs and flows. What I love about what I do is that I am constantly reminded of healthy behaviors for my own family, at the same time, share those same practical tips with you. So - the things listed above are our calendar this summer. How about yours? I would love to hear what your family has planned this summer that will keep everyone active and healthy. My family may take on some of your ideas. Let s share!</p> myplate-a-nutrition-educators-perspective http://lemondnutrition.com/blog/myplate-a-nutrition-educators-perspective.html