Tag Archive for diet

Get Your Greens In!

By: Emily Roberts MA, LPC

St. Patrick’s Day is this Saturday, the perfect time to incorporate some greens into your diet and your child to try something new.  Make this holiday about incorporating fun, healthy, nutritious, and good for you greens into your diet.

Pistachios- these protein filled nuts are one of the most nutritious snack out there!   They are the lowest calorie nut and provide a wealth of vitamins, nutrients, and antioxidants.  Grab a handful as a snack or throw them on you favorite salad.  Kids love them, and the shell makes them fun to eat.  http://www.pistachiohealth.com/

Kale Chips- now you may be thinking “there is no way something this green can taste good!” They do!  You can buy them at your local natural foods store or make your own. Kale is a super food that is by far one of the most nutritious greens and when you bake them, this leafy green turns into a crispy, delicious snack.  http://allrecipes.com/recipe/baked-kale-chips/

Kiwis- technically Kiwi’s are a berry and referred to as the kiwifruit.  They have more vitamin c than an orange, are filled with as much potassium as a banana, and contain less than 50 calories.  There are many other powerful ingredients.  Eat them on their own or add to a fruit salad for a change of pace and a pop of color. http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-kiwi.html

Edamame- Also known as the “soy bean,” this  vegetable is packed with protein and has heart healthy benefits.  It’s a great “green food” that can be eaten as a snack, pureed into dishes, and is even used in some deserts.  I personally like mine with a bit of sea salt and soy sauce.  http://www.edamame.com/

Avocado- One of the best foods you can eat! Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, and are considered “good fat”.  So serve up some guacamole and chips, add some avocado to your next dish or eat one with a little sea salt.  Delicious! http://www.avocado.org/nutrition/

So don’t forget to wear green, head to the grocery store, and get your greens in!

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Seven Superfoods for Any Budget

By Emily Roberts MA, LPC

As I was checking out of my local health foods store last week, I had stunning realization. With less than ten items in my basket I had spent almost $50.00, were these products really worth the hefty price tag or did it make me “feel healthier” by purchasing them at this particular market?  The question is, when it comes to our budget, are we getting the most for our money; are the foods we are choosing to spend money on really even worth the price? Below are 10 Superfoods that weight very little on your pocketbook, and heavy on your families nutrition needs.

1. Yogurt:   look in your store’s dairy section and I guarantee you there is a sale on yogurt, even organic.  I have seen it as low as .59 cents recently and if you by it in quart size or six packs it’s even less expensive.  Yogurt is a great source of protein, calcium, and natural probiotics that keep your child’s gut happy and healthy.  It helps prevent cavities, increase immunity, and build strong bones.  On the label look for “live active cultures” and avoid added sweeteners. Yogurt is an easy, on-the-go snack; add it to granola or cereal instead of milk for a tasty breakfast.

2. Strawberries:frozen strawberries are a steal, and can be purchased for under 3.oo dollars depending on the store you frequent. Real strawberries those are the ones that are whole and actually look like a strawberry; skip anything that says “strawberry flavor”, has artificial colorings, preservatives, or corn syrup.   Fresh or frozen strawberries are high in vitamin C, are cancer fighters, and can decrease asthmatic symptoms. Remember to wash them well and pat dry. Fresh strawberries can be a sweet snack, and frozen ones can be added to yogurt, cereal, or smoothies.

3. Almonds: buying raw almonds in bulk can be as inexpensive as peanuts. Almond butter is usually around $4.00 for a 12 ounce jar. Almonds are a great source of vitamin E, antioxidants, protein, and a high source of monounsaturated fat; good fat that keep your brain running smoothly.  Almonds are also known to help prevent anemia, as it helps produce iron in one’s body. Add a handful of almonds to a salad, add to trail mix for healthy snack, or eat in “butter form”.  Almond butter is a great source of protein and can be substituted for peanut butter.

4.  Quinoa: At $1 a pound quinoa is inexpensive and nutrient dense. Quinoa is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.  The texture is light and fluffy, which most kids love.  Add beans for a great rice substitution and protein packed meal.

5. Black Beans: A can of these guys may run you $0.89-1.99 depending on the brand; never the less is a great substitution from refried beans or anything laden in lard. Black beans are a good source of foliate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron. 

6.  Kale At just over a dollar a bunch, kale is a member of the dark, leafy greens group. It’s loaded with vitamin C and vitamin B as well as calcium, and has known cancer fighting properties. Kale is also known as a great source of soluble fiber, which many children (and adults) do not get enough of in their diets  Use as an alternative to your usual steamed veggie, add to a stir fry or pasta dish, it is packed with more nutrients than your usual vegetable.

7. Blueberries:  At less than $3.00 a container, even less for frozen, blueberries are easy on the budget, but packed with power.  The antioxidant-rich fruit provides bodies with protection from sun damage, and have been shown to slow the rate of pre-cancerous cells; they also help boost immunity.  Add some to a smoothie, yogurt, or cereal. Grab a handful as an alternative to a treat, their natural sweetness can curb any sugar craving.

So you don’t always have to break the bank when it comes to eating well.  Maybe heading to the regular grocery store to stalk up on these basics is in order.  For more information on Superfoods that are kid and family friendly check out http://www.superkidsnutrition.com/superfoods.php and awesome site for parents with information from dietitians and nutritionists.

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Study Finds Amino Acids Contribute to Longer Life

By Emily Roberts MA, LPC

According to the October issue of Cell Metabolism, mice who ingested water with amino acid supplements lived longer than those who did not receive the enhanced water.  Consuming amino acid supplements is different from consuming proteins containing those amino acids. That’s because they do not have to be digested, and can enter the bloodstream immediately. “They come with no energy cost.” Stated a researcher.  Read more here

Although this study was done on mice, their findings show that ingesting amino acid supplements are helpful in treating affects of aging on the brain, improving coordination, and overall health.  These are amino acids that we may not receive from even the healthiest diets, due to our stress level, genetics, or activity level.

Check out Medical News Today for more health related articles at Medicalnewstoday.com.

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Great Gluten Free Snacks: Kid and Adult Tested

Many of the children and adults we have worked with are on specific diet. Whether they are allergic to dairy or wheat, sugar free or casein free, we know tasty snacks are sometimes hard to come by.  We are seeing more kids on gluten free diets, and parents who have a difficult time finding convenient and tasty snacks for them. Here are some of our favorites that have been kid (and adult) taste tested with scores of “Yum” across the board.

 Nut Thins.  With seven different flavors there is one to please even the pickiest palate.  Add hummus, peanut butter, or cheese for a complete protein snack.  Or just eat them straight out of the box, with 3 grams of protein per serving.  My personal favorite is Country Ranch, but the kids go crazy for Cheddar Cheese.

bluedimond.com

 LesserEvil Krinkle Sticks. Many potato chip brands have seasonings that contain gluten (take a look at your ingredients). This brand is completely gluten free. This was the perfect alternative to a potato chip with only 2.5 grams of fat, no trans or saturated fat. They are available in four fantastic flavors: Classic Sea Salt, Sour Cream & Onion, Old School Bar-B-Que, and Cajun Kaboom!

lesserevil.com

 Amy’s Kitchen Frozen Meals. If you have ever looked for a healthy alternative to microwave meals then you have seen Amy’s amazing products in your grocers freezer.  They are kid and adult friendly with a variety of products.  Kids I’ve talked to love the gluten-free baked ziti. 

Amyskitchen.com

Envirokidz Organic Crispy Rice Bars.  These bars come in 5 delicious flavors.  My favorite is the lemur Peanut Choco Drizzle.  They also have a variety of other tasty cereals and snacks that are nut, dairy, and gluten free

Envirokidz.com

Lara Bars. Great on-the-go snack.  These bars are 100 percent gluten free and have over 20 flavors.  I love the Apple Pie, and kids go crazy for the Peanut Butter Cookie flavor.

 Larabars.com

Chex:  The classic cereal you grew up with has gone Gluten-free!  They have a wide variety of flavors and recipes on their site. 

Chex.com

Applegate Farms Natural Gluten-Free Chicken Nuggets.  Most breading on chicken nuggets contains gluten, MSG, and other flavor additives.  Not Applegate’s, these are by far the best chicken nuggets I have ever tasted.  Kids (and adults) prefer these over McDonlads!  They are delicious and protein packed.

Applegatefarms.com

Cherrybrook Kitchen All Natural Cookies.  This brand is amazing! The cookies are peanut free, dairy free, nut free, egg free, and vegan; best of all they taste great.  They have baking mixes for any occasion along with frosting and breakfast mixes. 

CherrybrookKitchen.com

 

Ians French Bread Pizza. The gluten and casein free French bread pizza is “awesome” a very picky 11 year old told me.  Put them in the toaster oven for added crunch, and for you adults out there with gluten and dairy sensitivities, add some chili flakes, it’s a healthy alternative to your favorite slice of pizza.

Ians.com

Add your favorites below.  We look forward to hearing from you.

In Good Health,

Emily Roberts, MA, LPC

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Pear Shaped or Apple Shaped?

Did you know the location of body fat may predict whether or not your brain is affected by the extra weight you carry?  A recent study found just that!

Researchers from Northwestern Medicine found that women who carried excess weight around their hips (pear shape) versus carrying weight around the abdomen (apple shape) were more apt to memory loss and cognitive decline.  The general school of thought in conventional medicine has been that “apple” shapes are more cause for concern since this body shape has been linked to heart disease.  However, we now know that the body fat cells around the hips secrete a hormone (cytokine) that is pro-inflammatory to the brain.  To read this article click here.

If you are concerned and would like to know how to get rid of excess body weight around the hips, take our NEW genetic test that identifies exactly what diet works best for your genotype!  Place your order by next Friday, July 23rd and receive a FREE Fit Food protein shake to jump start your program.  This protein shake is considered a “medical food” since it has additional ingredients supporting overall health, including anti-inflammatory effects!

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