Put Your Goal in a Bowl

By: Holly L. Goroff MS, RD, CDN

Placing POWER on the sideline, bringing WILL to the frontline. Willpower - The weapon of choice to lose a food fight.

Have you ever noticed that when dieting willpower doesn’t always work? Either it doesn’t work at all or doesn’t work for long. It may ‘help’ you make a ‘good’ choice for a moment (what to eat, if you exercise or not, etc.) but it’s exhausting to stay consistent. Yet, people constantly say ‘I need more will power…then I’d lose weight, exercise more, or achieve my goal.’

What is Willpower? 

It’s defined as control deliberately exerted to do something…to restrain one’s own impulses. (Sounds exhausting!)

Let me put you at ease. Willpower, if it’s anything to your goal, is a saboteur! Think of it this way: it is a high (emotional and psychological) energy state. It’s essentially a fight and if it’s for weight loss…it’s a food fight!

The Vicious Cycle

You want a second portion of lasagna, or a fifth cookie but you ‘shouldn’t’ because it’s ‘bad’. So you breakout your willpower and tell yourself it’s bad, you should not, you try and walk away. But it is so hard! Your friends are eating whatever and it feels good to eat it - until right after, of course, when the guilt sets in and the story repeats. You can easily break a sweat fighting against your momentary desires to try and meet your goal. This clearly applies to many areas in life that far surpass food. But let’s face it, by the time your exhausted at night, and potentially starving, your strength runs low and you’re more apt to binge or say ‘forget it, I’ll try again tomorrow’.

Don’t Follow Misguided Thoughts

So why all the quotes in the above paragraphs? To highlight misguided thoughts. Let me explain.

When I was trying to lose weight (one of the many times before I successfully kept it off) I said to myself ‘I want to be 145 pounds’. In honesty, I’m sure the number came from somewhere, but since I can’t remember, it tells me for the most part the number was arbitrary. When I was tempted to eat too much at a party, out with my friends or just bored at home, the thought ‘Hey, Holly, don’t eat that. Don’t you want to be 145 pounds?’ fell flat. A number is a general statement like ‘I want to be healthy’ and it is sterile and not motivating.

Find Your Own Goals

When I personalized my goals and thought of specifics that would change in my life as my goal was achieved that was way more motivating than ‘I want to be 145 pounds’. For example: Instead of saying, ‘don’t eat the five cookies because that’s ‘bad’ and then if I do I’ll feel failure and shame’, I’ll ask myself what do I want more? Five cookies, which might mean I won’t lose weight for that day or be one meal and step closer to feeling confident in a bathing suit, or not feeling my clothes being so tight?

When you ask yourself to choose between two things you want, there is no fight. You don’t even really need power. You just need to actually want to achieve your goal and realize you always have many choices to make. What to eat is just one of them and an example I am covering currently.

Put Your Goal in a Bowl

Here is my recommendation on how to help train yourself to choose for your goal….put your goal in a bowl!

Let’s say you’re at a party and there is pizza. You had your one slice, fine. You want the second slice because it was so good, even though you’re not hungry. Your goal is to lose weight so that you feel comfortable in a bathing suit. This is what you do…

Step 1: Desterilize your goal - Make the goal personal and relatable rather than abstract or impersonal. Example: Instead of ‘I want to be 145 pounds’ ask yourself what about that number you really want (because I didn’t actually know if that number was the number that would make me comfortable). Instead, I want to lose weight so that I am confident going to the beach in a bathing suit and my clothes are not tight.

Step 2: Imagine next to the slice of pizza you want to take there was another plate (or bowl). In that bowl imagine there are the things you want: your beach body, your jeans that fit you, photos of a more confident you, etc. Now look at the two options: Second slice of pizza because it’s good OR bowl filled with success that occurs when you choose to forego eating too much.

Step 3: Choose which one you want more!

Step 4: Be happy for yourself! Now instead of fighting you are merely making informed decisions for your life completely based on things you want! You’re acknowledging that weight loss and heath goals are intermixed with all of your other life goals. By repeating steps 1 and 3 you are making informed and balanced decisions.

Step 5: If you chose the second slice of pizza instead of your goal in the bowl…move on. Of course you’ll choose the food sometimes. Just try and outweigh the times you choose your extra food with how much you choose your goal.

One Step Closer to Your Goal

When you choose the goal in the bowl more often than the second slice of pizza, or whatever your temptation is, not only are you going to be one meal closer to your goal, but you didn’t have to use willpower or any power. It’s not an exhausting process. You simply made an informed decision using your will and your will only. I invite you to listen to a sample of Choosy Kid's song, "I'm Learning to Choose" that may help you focus on what our bodies need most. It doesn't matter that the song was created with children in mind. Rather, think of it as an honest reminder. You can also read the full lyrics by clicking on the image below.

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

Choosy Kids in the Kitchen

In honor of #kidstakeoverthekitchen day, some of our Choosy Kids staff have shared favorite recipes from their childhood. It allowed us to take a trip down memory lane, and even give our parents a call to get the recipe! If there is a recipe from your childhood that you love, and you don't have it written down, put it in a cookbook because it may become a favorite of your child's and will forever be in their recipe book to share for generations!

Brianna Robins: Banana Bread

2 cups flour
1 cup sugar
1 stick of butter
1/2 tsp salt
1 teaspoon of baking soda
3 rotten bananas
 2 eggs

Melt the butter and add the sugar along with the eggs (already beaten). Then add the dry ingredients with butter, eggs, sugar, and bananas. Cook at 350 degrees for about 45-60 minutes. Insert toothpick, once the toothpick is dry, voila!

Christine - The Choosy Mommy's Meatballs 

1 pound ground beef
1/2 cup dry bread crumbs
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/4 teaspoon pepper
1 small onion, chopped (about 1/4 cup)
1 egg

Heat oven to 400 degrees. Mix all ingredients. Shape into 20 1 1/2 inch meatballs. Place in rectangular pan, 13x9x2 inches. Bake 20-25 minutes or until no longer pink inside.

4+ servings.

The Choosy Mommy tip: I put my meatballs into the microwave for 5 minutes prior to the oven. This helps to keep them in ball form and helps with the cooking process.

Paige Powers: Chicken, Broccoli and Rice Casserole

I actually had to call my mom and discuss what some of my favorite recipes were as a child. She said all I ever wanted to eat was cheesy potatoes. She also said she was pretty basic and made the same things every week for the most part: a meat, a vegetable, and a carb. She did point out one recipe that I liked and here it is:

2 boxes Uncle Ben's Broccoli Rice Au Gratin
1/2 cup celery (optional)
1/2 cup onion (optional)
Side note: She never put either in when I was young because I hated both of those veggies, especially onions, haha!
1 can chicken broth
1 can cream of chicken soup
2-3 chicken breasts
1 bag frozen broccoli

Cook Uncle Ben's rice per directions on the box
Cook chicken how you prefer (boiling works) and cut up into small pieces
Mix all of the ingredients together
Bake 1 hour at 350 degrees!

Pretty simple recipe, but it was one of my sister and I's favorite recipes!

Marianne Jenkins: Cheese Lasagna

As a kid, my siblings and I always enjoyed watching our parents cook, and as we got older, there are a few recipes that are still family favorites! Below is a lasagna that puts a spin on traditional sauce-lasagna.

1 bag of flour
1 1/2 jar of cheese sauce
2 1/2 cups water (for noodles)
4 cups of shredded mozzarella cheese
Seasonings of your choice (we always used salt, Italian seasoning and black pepper)
Vegetable oil or butter

Heat oven to 350 degrees. In a large bowl mix even amounts of flour and water (we never mixed all the ingredients at once, instead we did small batches of dough at a time, this helped to ensure we didn't make too many noodles) until the mixture is in a dough form. Add seasonings and knead. Then place flour on counter (to avoid dough from sticking), and lay the dough out. With a rolling pin, flatten the dough to be a desired thickness of noodle. Cut even strips.

Bring water to a boil in a large deep pan and place the strips into the boiling water (we always did a handful of noodles at a time). Use oil or butter to help noodles from sticking to the bottom of the pan. Once noodles float (around 3-5 minutes), carefully bring them out and put them in strainer. Once all noodles are done (this process of making small amounts of dough, flattening, cutting, and boiling can take around 15-25 minutes), begin assembling the lasagna.

Using a large glass rectangular pan, place a thin layer of cheese sauce at the bottom to ensure the noodles don't stick. Then begin the lasagna by placing one layer of noodles, followed by  thin layer of cheeses sauce, and a thin layer of mozzarella cheese. Continue this until you have layered the lasagna to the top of the pan.  Bake 10-15 minutes or until sides of the top layer are crisp.

10+ servings.
Tip: To make it a healthy Choosy plate, be sure to serve with fresh veggies or a salad.


Do you have a favorite childhood recipe? Is it written down for your children? And remember to check out this month's free song download from Choosy Kids called My Choosy Plate!

Serve Foods from Different Countries at the Table

By: Lucy Nelson, Guest Blogger 

We all get stuck in meal ruts making the same thing over and over again. Plus making healthy and interesting meals can be difficult. Try spicing things up and make dinner fun by cooking around the globe. What is on your Choosy plate?

Make passports with your kids: Give stamps for trying new foods or helping with preparation

Travel the World in your own Kitchen: Search far for home meals! Try food from other cultures to explore healthy options and get kids interested!

• South America - Beans and rice are a common staple food in South American countries. Super cheap, and it’s a complete protein, so you don’t need to add any meat. There are more kinds of rice than you think, and you can spice it up with lemon zest, peppercorns, and more. Shop around to find your favorite bean, add some stir fried veggies for some color, and enjoy!
• India - India is known for it’s bright flavors. Curry can add a new element to a basic chicken dish and adding cloves (don’t eating these!) or fruit such as raisins to rice can add a sweetness that your kids will enjoy. Take an onion, potato, and something green (zucchini, broccoli, etc.) to complete your meal. 
• Japan - Sushi is considered a fancy meal here, but in Japan it’s the equivalent of a sandwich. Try making your own! Sushi ingredient can be celery, carrots, cream cheese, tuna, avocado, and nori (seaweed). Fish doesn’t need to be raw (make sure you get fresh fish if you do leave it raw), and you can add your own untraditional twist. Vegetarian options with just veggies are great as well! Deconstructed sushi rolls are easy. Just throw in some rice, veggies, fish (or more veggies), and soy sauce. Pack it in a jar/container to take for later.

Healthy cooking hints!

• Try different methods of cooking vegetables: steaming, frying, baking
• When experimenting with spices, start small; two or three is fine. A little goes a long way.
• Rice: brown rice is high in fiber
• We all have heard of refried beans, but there are many healthy types of beans. Black beans, black-eyed peas, white beans, and kidney beans are all options.
• Haddock, cod, and catfish are cheaper mildly flavored fish that can be cooked and served with a rice dish.

Choosy loves to travel and try new foods. You never know when you might find something delicious! Where will you travel to with your dinner?

About the Author: Lucy was born in Western North Carolina. She is a current high school senior with plans for a four-year university. Engaged in a yoga teacher training program, Lucy has become concerned with mental, emotional, and physical health. She hopes to discover a career that involves these concerns.

Lucy became involved in Choosy Kids through a high school project and was inspired by the movement toward healthy living that Choosy encourages. She works with Choosy Kids by writing newsletters encouraging healthy eating and activities.

In 2016, Let’s Go With 5, 2, 1, 0

By: Dr. Linda Carson

When I was in college I had a professor of early childhood who lectured that “children grow predictably, but their development depends.” In other words, growth (or maturation) will unfold inevitably, but development depends on life experiences. This is a very powerful statement worth reflecting on by adults. Healthy child development depends on the living and learning environments that are created and nurtured by grownups. It is awe-inspiring to be reminded that child development actually depends on the many decisions made on behalf of children by parents, grandparents, teachers, or other significant adults in the life of a young person. We are literally responsible for helping a child develop preferences, resiliency, decision-making, self esteem, social skills, respect for others, healthy habits, and the list goes on and on.

The relationship that parents share with their children has lifelong impact. Studies show that the benefits of sustained parental involvement affect all areas of a child's life, including health, academic progress, and life choices. More “family time” is associated with fewer high-risk behaviors such as substance abuse and delinquency, and lower rates of depression, eating disorders, and antisocial behavior. Other studies have shown that family rituals and traditions are associated with positive mental health outcomes.

So I’d like to suggest a healthy family ritual for 2016 that can impact the quality of life for all family members and have impact for years to come. Let’s embrace the 5, 2, 1, 0 campaign advocated by American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness. The 5, 2, 1, 0 messages encourage:

• 5 or more fruits and veggies a day: A diet (meals and snacks) rich in fruits and veggies is associated with lower rates of chronic disease and may help prevent weight gain
• 2 hours or less screen time per day: Screen time promotes sedentary behavior, attention problems, and takes away from important and influential family time
• 1 hour or more of physical activity daily: Move more! Children and adults will experience health benefits by increasing and enjoying physical activity each day.
• 0 sugary beverages: Consumption of soda pop, fruit drinks, sports and energy drinks, powdered drinks, and even bottled sweetened tea is associated with cavities and excessive weight gain.

The American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness have created Growing Healthy resource materials to help us. I especially like the family goal setting worksheet that will help us get started in 2016 with the 5, 2, 1, 0 approach to developing healthy habits. The Family Goal Setting worksheet also has great ideas for getting started. Print copies after downloading it here.

If you have children in your home, use this goal setting approach as a new family ritual and consider downloading our monthly calendars for more ideas for family fun. If you work with families share this information with them. If you do not have children in your home, use this goal setting worksheet for beginning to plan and document a new personal ritual. Be sure that your goals are small and achievable. If five fruits and veggies are unachievable to start, then challenge yourself with a number that can be do-able and increase as you adjust and enjoy. I suggest making your goals visible around your home on the fridge door, bathroom mirror, or a home bulletin board. Maybe you’ll decide to focus on just one of the messages and gradually add each of the others as you make progress. You can decide how to get started and how to use this information to reap health benefits that you will never regret.

So in 2016, let’s remember that children grow predictably, but their development depends---on YOU! And if health is wealth, let’s invest wisely. Happy, healthy New Year from your friends at Choosy Kids!

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

To Supplement or Not to Supplement

By: Heather Dyson

Many parents come to me worried that their child is not getting all of the nutrients they need for proper growth and good health, especially if their child is a “picky” eater. There are a number of different vitamins and supplements available for kids in fun shapes and tasty flavors. But parents often wonder, “Is it worth it? Does my child really need it?”

Requirements for supplementation vary depending on the child’s age. Both breastfed and formula fed infants meet most of their nutritional needs. Once your child transitions to solid foods, it is important to offer a well-balanced diet, including plenty of fruits, vegetables and whole grains, which will go a long way to helping them meet their nutritional needs. Even “picky eaters” often get enough vitamins and minerals, but a children’s multivitamin might not be a bad idea if you are worried your child does not eat enough variety. Just be sure to choose one that is made specifically for children, such as L'il Critters or Flintstones brands.

It is recommended that exclusively breastfed infants be supplemented with 1 mg/kg iron at about 4-6 months when it is believed that baby’s iron stores become depleted. Breastmilk does not contain iron in amounts that are recommended for infants. However, many feel that since breastmilk is a complete food for infants, supplementation is not necessary, especially if baby is starting solid foods. There are many foods that will provide iron for babies, including meats, eggs, dry beans (such as pinto, garbanzo, kidney, etc.) and fortified whole grain cereals. Formula is fortified with iron so supplementing is not necessary for formula fed babies.

Another vitamin that is often recommended for infants and children is Vitamin D. We get most of our Vitamin D from the sun, however in the fall through spring months we cannot get enough sun to make the Vitamin D we need. Also, the sunscreen we use to protect our skin from harmful rays also blocks the rays we need to make the vitamin. Infants can be supplemented with 400 IU of vitamin D per day and children over the age of 2 with up to 800 IU per day. Be sure to buy a children’s version as Vitamin D supplements are sold in many different dosages. Enfamil’s Vitamin D drops are a good and safe choice.

Always speak to your pediatrician or a Registered Dietitian before supplementing your child or if you are concerned about your child meeting his or her nutritional needs.

About the Author: Heather Dyson is a Licensed and Registered Dietitian who currently focuses on counseling patients with a variety of health situations, and in ages ranging from infancy to elderly. Click here to learn more about Heather.

Fact or Fad? What Makes Food Healthy? Part 2 of 2

By: Holly L. Goroff MS, RD, CDN

Welcome back! Glad you have returned. If you are new to this week’s series, you may want to read Part 1 of Fact or Fad first.

So let’s just jump right into where we left of. Considering what we discussed in the previous post, think of your healthy food as being a result of the following equation:

{My Healthy Food = ‘Standard Healthy Food Recommendation’ + YOU}

STANDARD HEALTHY FOOD RECOMMENDATION*

Generally healthy recommendation of eating whole foods, fruit and vegetables (flash frozen is an excellent and affordable alternative to fresh foods) lean meats, low sugar, salt, trans and saturated fats. Focus on foods that are minimally processed to avoid eating lots of fillers and hard-to-identify ingredients. 

Card

*This is not meant a comprehensive list, but a general concept with selected examples of healthy foods.

+ YOU

In addition to the standard recommendations, what is unique to your life that changes your needs? Do you have increased nutritional needs because you’re an athlete, pregnant or recovering from an illness? Do you have allergies or intolerances? Identifying this will help you sort through the multitude of health claims that make us all feel like we need all the foods with the special claims.

Here is an example. If someone is gluten intolerant or has Celiac disease, it is wise for them to adopt a gluten-free diet. A gluten-free diet is not like a weight- loss diet where you can ‘cheat’ and just start again later. Celiac is an immune reaction causing inflammation of your gut, and therefore, malabsorption and potential nutrient deficiencies. If someone requires a gluten-free diet, they need to be gluten-free 100% of the time.

If you have no intolerance for gluten or no diagnosis of Celiac disease, having a gluten-free item is not a healthier choice than a gluten-containing item. In other words, having a sandwich with gluten-free bread and then later a gluten-containing brownie is a useless combination. Either you need to be gluten free or you don’t. A gluten-free food item does not make it healthier. It does make it more expensive though.

Another example: Carbohydrates (Carbs) are a needed nutrient (MUCH needed). Carbs come from grains and plant sugars. There are no carbs in protein or fat. Carbs do not cause someone to gain weight – eating too much does! Balance your meals and don’t overeat and you’ll be fine. If you are trying to eat healthy then you are likely also trying stay away from overly processed foods as recommended. Remember that low carb does NOT mean healthier. But, if you are choosing to eat low carb just eat less carbs! No need to purchase a carb that says it’s not.

You get the idea…

Now that we have established the foundational principle of health/healthy foods, let’s create a simple series of questions we can apply to ask ourselves, “is this food actually healthy for me or not.”

1. Is this food WHOLE? Meaning in its original form or close to it?
• Fresh or frozen fruit or vegetables, fresh meat or fish, plain bagged rice etc. As opposed to Rice-A-Roni. If yes – it’s sounding healthy!
2. If it’s a packaged good, is there a health claim and is it relevant to you? 
• i.e. gluten-free. Do you require gluten free foods? If yes, this might be a good choice, if no, then probably not. 
3. Are you buying a packaged good for a reason (nutrition or health claim - i.e. antioxidant rich) that you can easily get from eating whole foods like fruit and vegetables? 
• If yes, consider replacing the package with some blueberries! (for antioxidants at least).
4. What is the first ingredient? The first ingredient is also the primary ingredient. 
• For whole grain anything, the first ingredient should have the word ‘whole’ in it. If it’s enriched, refined white flour, sugar or similar, put it down or know it’s a treat (if it’s cake or some other indulgence).
5. Does it seem like there are a lot of ingredients for a simple item (example: tomato sauce)? 
• If, yes, my guess is it is highly processed and it likely has lots of additives you don’t need for maximally healthy food.

If you can get the majority of your diet to consist of healthy foods, you‘re in a great place for keeping a healthy body! Completely eliminating the yummy treats you love that fall under the ‘not-so healthy’ category is a recipe for disaster. Allow yourself some treats but also treat your body well, by choosing wisely most of the time.

If you commented in part 1’s post, think back to your response and let me know what foods you thought were healthy and are now thinking otherwise? Post your strategies for healthier shopping.

If you have further questions feel free to post them at themobiledietitian.com or The Mobile Dietitian on Facebook!

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

What Exactly Does Organic Mean?

By: Kerry McKenzie

or•gan•ic
ôrˈɡanik/  adjective; of, relating to, or derived from living matter. Now days, “organic” has many meanings, and it’s confusing. There’s "organic" clothing, "organic" dish soap and "organic" milk, eggs and other foods. The price tag is usually higher for “organic” than for items that don’t use “organic” on labels in the supermarket or other stores.

When you see “organic” on the label, it offers confidence that the item has fewer chemicals than the non-organic options. In many cases, it can be shown that organic products are less-processed, contain less synthetic ingredients, and are produced in ways that are more gentle to our environment. In other cases, the organic label offers assurance that the products are made only from living materials, not from chemicals.

What makes a product organic and what allows a product to be legally marketed as “organic” can vary, product to product, because the government and industry have policies with criteria that are specific to say, eggs, or milk, or spinach. Each one of those products has its own criteria. So, it can be confusing.

The bottom line is that when you see “organic”, you can be sure it doesn't contain ingredients created from petroleum or other non-living sources.

If the price seems too high consider this - the list below has the highest pesticide load so buy them organic or grow them organically yourself:

• Apples
• Strawberries
• Grapes
• Celery
• Peaches
• Spinach
• Sweet bell peppers
• Nectarines (imported)
• Cucumbers
• Cherry tomatoes
• Snap peas (imported)
• Potatoes

And buy these conventionally grown products, if you have to, as these have the lowest in pesticide contamination:

• Avocados
• Sweet corn
• Pineapples
• Cabbage
• Sweet peas (frozen)
• Onions
• Asparagus
• Mangoes
• Papayas
• Kiwi
• Eggplant
• Grapefruit
• Cantaloupe (domestic)
• Cauliflower
• Sweet potatoes

Pesticides and other chemicals are unhealthy all of the time, but especially during vulnerable times such as fetal development and childhood. It's always best to buy organic whenever possible to promote the health of our families as well as the health of our planet. Not everyone can afford organic produce so Choosy reminds us that when shopping in the supermarket,

“Fresh is best,

Frozen is okay/fine,

Canned and boxed,

Are last in line!”

We are all busy, but no matter what, let’s make time to carefully select and wash the produce we purchase for our family. And let’s create early conversations with our children about healthy and not so healthy foods. Challenge them with sorting activities like this one from Choosy. And remember: Be Choosy…Choose Well!

What organically grown produce/products do you purchase?  

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.

FACT OR FAD? What makes food HEALTHY? Part 1 of 2

By: Holly L. Goroff MS, RD, CDN

Have you ever heard someone say something to the effect of ‘I bought something healthy – it was a gluten-free … (insert food name here)’? Or, ‘It’s good for you – NO CARBS!’? I have and it gives me chills! We are such targets of manipulative food marketing that our sense of ‘healthy’ has been obscured and our wallets are consequently drained.

It seems like every six months to a year there is a new definition of healthy. Healthy one day means juicing every morning, colon cleansing and antioxidants and the next it is eating quinoa, going gluten-free, drinking kefir or almond milk and no dairy...the list goes on and on.

I refer to these changing definitions of healthy foods as ‘food fads’. In addition to being heavily marketed, they also seem to get adopted by key public health figures, say…Dr. Oz, Jillian Michael or someone similar. Daytime shows have special guests to speak to the fads and drop key words like ‘toxins’, ‘metabolism’ and ‘cleansing’ and know they will capture your interest to hear more about the latest health craze.

What makes things a bit complicated is that these fads generally have some element of truth to them. It’s just not the WHOLE truth. And generally, it’s a truth that is subjective. We’ll get into this in a minute.

If I were to ask you WHY some of these foods are healthier than others, what would your source of information be? If it is Dr. Oz, Jillian Michael or someone similar, a quick Google search, branding or word of mouth, I would suggest you consider those resources questionable. Ask yourself, what makes them experts in nutrition? They could be super smart in cardiovascular disease and or fitness, but why does that make them worthy of dictating your diet?! Does what works for them work for everyone?

Another red-flag for establishing if your source is credible is asking if their recommendations ebb and flow with the moving trends. If your source’s recommendations change with the trends, I would suspect there is a financial benefit for them and/or lack of knowledge of actual nutrition research guiding their advice.

With all of these food fad’s flying around and your busy life which prevents you from doing scholarly research, what does “healthy food” actually mean? How do we know? And, how do we know quickly?

Excellent questions! Let me help…

Let’s start with the basics. What does it mean to be healthy? 

Here are some helpful definitions to keep in mind:

A) Health – The condition of being well or free from disease.
B) Macronutrients – Food (substance) required in relatively large quantities for providing energy and essential nutrients: Protein, Carbohydrates (including fiber) and Fat.
C) Micronutrients – Organic compounds (notably vitamins and minerals) essential in minute amounts to the growth and health.

Putting it all together:

A healthy food will provide macro and micronutrients to support your bodies’ optimal functional performance. This includes healthy weight, controlling your blood pressure and cholesterol.

Notice I said, YOUR bodies’ optimal performance. Each person has unique needs either for optimal nutrition to accommodate a fast-paced life, athletic lifestyle, pregnancy or perhaps a disease state.

Quick tip for choosing healthy foods before we get to part 2:

• Shop the perimeter of the supermarket where the fresh produce, meats and dairy are located.  Or, patron farmers markets and fill in the nutritional blanks by purchasing a protein like chicken or fish at the supermarket, butcher or fish store. 

Stay tuned to next week’s blog to learn how to calculate YOUR bodies’ optimal performance.
(UPDATE: Click here to read part 2!)

But until then, tell me, what do you consider ‘healthy’ foods for you or your family, especially when you are grocery shopping? 

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

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[A] Merriam-Webster.com. Health. Available at http://www.merriam-webster.com/dictionary/health. Accessed on June 15, 2015.

[B] Mahan, K. Escott-Stump, S. Food, Nutrition and Diet Therapy 11th Edition. 2004. Page 38. Saunders

[C] Merriam-Webster.com. Micronutriends. Available at http://www.merriam-webster.com/dictionary/micronutrients.Accessed on June 20, 2015.

Health Needs a Hero!

By: Dr. Linda Carson

When I was growing up, a sailor with big arms and a gruff voice had an influential message about getting strong by eating spinach. Popeye was so influential that he increased the sale of spinach by 33% in the 1950’s. I understand that there is an effort under way right now to bring him back for a new generation of children, but this time without his habit of smoking a pipe! A new Popeye and other children's characters with health messages are desperately needed in our country and around the world.

Currently, American children see an estimated $1.6 billion a year worth of food and beverage marketing, and many of those ads are foods that are high in calories and sugar, but low in nutrition. Some of our cereals and other processed foods in a box are so depleted that they have to be “fortified” and even then, the nutritional value is extremely compromised. For some products, there is not much nutritional difference between the contents in the box and the cardboard the box is made from.

Until food and beverage companies are using children’s characters to market only healthy products, it is up to each family and the other significant influencers to share and repeat consistent health messaging with children and families. The research (samples noted below) confirms that children’s characters are profoundly influential, whether positive or negative.

And a very positive thing that the family and/or preschool teacher can do is take advantage of what we know from research---create or introduce a familiar character to help deliver messages about healthy nutrition, physical activities that help make your body healthy, and appropriate dental health behaviors. Plus, having a character as an influential “assistant” helps with the consistency factor that we humans have trouble with at times.

I have spent my career promoting healthy choices, and advocating for parents as the best play partners ever. After teaching in public school enough years to appreciate the needs and barriers of that context, I spent the next 30 years teaching University students who wanted to be teachers. While methods of delivering the content has changed over the years, one thing has remained constant---the need is great for dedicated, well prepared teachers who collaborate and engage with parents on the profoundly important task of getting young children ready to make responsible decisions about learning and life.

In recent years I have had the privilege of developing resources for parents and teachers who are laying the foundation for healthy decision-making by children and entire families. Long before Popeye was given a do-over, we introduced CHOOSY as a health hero for this generation of young children. Choosy’s name stands for Choose Healthy Options Often and Start Young.

If you want to use Choosy as a health hero in your home or classroom, see www.choosykids.com for examples of unique, easy to use resources, especially children’s music that contains health messages. There is such a thing as stuck song syndrome that can work like reminders. If children (and adults) can’t get that song out of their heads, health messaging is working!

Bottom line: If a character promotes it, whether in a story book, on a window cling, or in music, a young child is likely to be influenced by the character’s preferences! What a concept and what a big help to busy Mom’s and Dad's.

**Research examples supporting the influence of children’s characters on health 

  choices and preferences:

Kotler, et al Journal of Health Communication (2012); 

Roberto, et al Pediatrics (2010); 

Lanigan, J.D. Child: Care, Health and Development (2010) 

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

Mom, Get off the Couch!

By: Christine Cox, The Choosy Mommy

There are some mornings that it is hard to get out of bed. I swear I just put my 2 year old to sleep an hour ago (but really it was like 9 hours ago) and now she is up and roaring to start the day. Milk in her hand, coffee in mine and we sit down so I can slowly wake up while she watches her favorite TV show.

Some days are harder than others to get motivated and move. Many moms can relate to this I am sure. We are tired! Being a mom is a full time job on top of whatever else you may do outside of the home. But for our children’s sake, we need to get off the couch and move! By being a healthy role model for our children, they can learn healthy habits from us that will last a lifetime. But where can a parent find the resources to help children move more and form healthy habits at an early age?

Not since Popeye has there been a health-hero for children. Research has demonstrated that children’s characters are profoundly influential. Choosy Kids can help promote healthy habits in your family that will stick with everyone for years to come. When used consistently, health messages paired with the image of Choosy can become familiar and favored.

Healthy habits can include simple things like teaching our children how to brush their teeth and wash their hands properly. Health also coincides with nutrition and Choosy Kids focuses on reducing the number of obese children in our country. It is an epidemic that needs to change sooner rather than later. To do this, children need to move! Movement is another Choosy theme. Through Choosy Kids’ music and DVDs, children can learn about their bodies, how to move them and how to be healthy all while having fun!

Now mom, I know what you are thinking. “Great, another annoying kid’s song to get stuck in my head.” WRONG! Choosy Kids music is fantastic. I bet you’ll even be bobbing your head while listening and dancing along with the directional movements!

I know that I will do what it takes to teach my children healthy habits while they are at home because once they go to school, they will learn to explore other choices that weren’t available at home (vending machines!!!) So let’s all be Choosy Moms, healthy role models, and active play partners to promote healthy habits in our families.

About the Author: Christine Cox is the blog master and The Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.

Red Hats and Red Shoes are Cool…Red Dye in our Food is Not

By: Kerry McKenzie

This blog could be considered part 3 of my Eat Well, Be Well series expressing yet another reason why it’s so important to eat “clean” (whole, natural, fresh) foods. Food dyes (Red 40, Yellow 5, Blue 1 and several others) are hiding in many processed foods and medicine and children are having adverse reactions to them, particularly behavior problems. Ingesting these synthetic artificial food dyes can cause the following issues, but not all inclusive, in both children and adults:

• Irritability
• Headaches
• Angry or aggressive behavior
• Inability to concentrate
• Sleep problems
• Increased symptoms of autism and ADHD
• Cancer

According to the Center for Science in the Public Interest, “Commonly used food dyes, such as Yellow 5, Red 40, and six others, are made from petroleum and pose a ‘rainbow of risks.’

Why are food dyes even in our foods? The simple answer is that they are used by manufacturers so they can make cheap, unhealthy products and they are pleasing to our eyes (colorful, healthy and appetizing – or so we think). Food dyes are contained in many processed foods including snack foods, candies, margarine, soft drinks, cheese, macaroni and cheese, jams and jellies, desserts, flavored popcorn, yogurt, cereal, and more.

Did you know that about 15 million pounds of these petroleum-based dyes continue to be used in food each year in the United States? Yuck!! Yikes!!

These chemicals are really unhealthy for our children so Choosy says, “it's time to get rid of them altogether!” and consider avoiding them or replace them with safe, natural ingredients.

But how?

1. Be choosy by reading labels and avoid products with “artificial coloring” or that contain names with numbers - Red #3, Red #40, Yellow #5, Yellow #6, Citrus Red #2, Green #3, Blue #1, and Blue #2.
2. Skip packaged foods marketed at kids. Leave anything brightly colored or unnatural looking on store shelves.
3. Shop the sides and the spice isle. Buy fresh vegetables, fruits, and spices that can be used to color frosting and foods naturally:
• Red or Pink: Beets (puree or juice), cranberry juice, pomegranate juice, strawberries and raspberries (puree), paprika
• Orange or Yellow: Mango (puree), carrot (puree or juice, golden beets (puree or juice), yellow curry, turmeric, saffron
• Blue or Purple: Blueberries (puree), red grapes (juice)
• Green: Basil (puree), spinach (puree), mint (puree), mashed avocado, green tea powder

Check out these websites to learn more about how to make you own food coloring:

ApartmentTherapy.com

Care2.com 

Here’s some food for thought from the Center for Science in the Public Interest:

“Back in 1985, the acting commissioner of the FDA said that Red 3, one of the lesser-used dyes, “has clearly been shown to induce cancer” and was “of greatest public health concern.” However, Secretary of Agriculture John R. Block pressed the Department of Health and Human Services not to ban the dye, and he apparently prevailed—notwithstanding the Delaney Amendment that forbids the use of in foods of cancer-causing color additives. Each year about 200,000 pounds of Red 3 are poured into such foods as Betty Crocker’s Fruit Roll-Ups and ConAgra’s Kid Cuisine frozen meals. Since 1985 more than five million pounds of the dye have been used.

“Tests on lab animals of Blue 1, Blue 2, Green 3, Red 40, Yellow 5, and Yellow 6 showed signs of causing cancer or suffered from serious flaws, said the consumer group. Yellow 5 also caused mutations, an indication of possible carcinogenicity, in six of 11 tests.

“In addition, according to the report, FDA tests show that the three most-widely used dyes, Red 40, Yellow 5, and Yellow 6, are tainted with low levels of cancer-causing compounds, including benzidine and 4-aminobiphenyl in Yellow 5. However, the levels actually could be far higher, because in the 1990s the FDA and Health Canada found a hundred times as much benzidine in a bound form that is released in the colon, but not detected in the routine tests of purity conducted by the FDA.”

How can we be even more “choosy” about the foods we buy and serve our children? Share your tips and ideas with us!

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.

Process This!

By: Dr. Linda Carson

It’s good to process your thoughts about an event or circumstance. Processing information helps grownups and children make better sense of day-to-day events and that helps to contribute to self-regulation and executive function of your brain and body. While we are beautifully designed to process information, we are not designed to benefit from processing food.

What does processed food even mean? Basically, processed foods have been altered from a natural form to one that will have a shelf life longer than some of us will live. To increase shelf life in stores and vending machines, food is treated with additives, preservatives, and chemical colors and tastes.  The packaged, processed food that we are all familiar with is actually chemically engineered non-food.

Sugar, salt, and fat are additional harmful ingredients found in most crackers, cereals, cookies, chips, ready to eat meals, microwave dinners….well, you get the idea. The worst form of sugar, high fructose corn syrup, is found in almost everything these days, especially sugary beverages.

Because of easy access and convenience, we are becoming an unhealthy, processed nation. Not very many of us would put protective goggles on our young children and take them on a field trip to a chemical lab. But if we did, I don’t think any of us would encourage our children to drink or eat what we see in the test tubes and beakers. Yet that is the risk we take if we routinely serve our children processed food lacking the natural nourishment, vitamins, and minerals found in real food.

Traditionally, Memorial Day weekend signals the beginning of the summer season of family picnics, grilling, and refreshing beverages. This summer, lets pledge to make a few small changes to help our children and families be nourished and not just fed. Let’s deliberately switch from being a processed nation to a healthier, Choosy Nation. Choosy Kids music CD, Choosy Nation, includes a variety of songs to help us get started making healthier choices.

Memorial Day is a holiday of reflection and respect, designed to pay tribute to those who have made the ultimate sacrifice in service to our country. Before we go to our picnics, Choosy encourages families everywhere to honor those brave souls who died while defending our freedoms. Hang a flag, go to a parade, visit a cemetery, or attend a local tribute event. But let’s remember to talk to your child about the true meaning of Memorial Day. Learn more about Memorial Day by checking out this slide show.

Let us know what you will do to help build a healthier, Choosy Nation and what you will be doing with your children on Memorial Day.

PS - Check out our sale at www.choosykids.com! 

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

Diabesity: Prevention Is Possible

By: Dr. Linda Carson

We recently posted a blog by Lindsay Dawson who shared a very personal account of learning that she had a diagnosis of Type 1 diabetes when she was young. That blog made me reflect on my own experience with diabetes. My sister was diagnosed later in life with Type 2 diabetes, and since then she has lost much of her vision and one of her legs to this dreaded disease. In the past 15 years she has managed her diabetes with lifestyle changes and much healthier eating.

Type 2 diabetes used to be called adult onset diabetes but in recent years, the age of onset has moved younger and younger. Children as young as six have been shown to have elevated blood pressure and cholesterol. Childhood obesity has steadily increased over the past three decades. An interesting book written by Francine Kauffman, a pediatric endocrinologist, describes the consequences of our lifestyles of convenience. She says that we have designed comfy environments and foods (non-foods) that are going to do us in.

Dr. Kauffman also warns that diabetes and obesity are so linked together that soon physicians will be diagnosing them as a single syndrome known as diabesity. In fact, Diabesity is the name of her book. It is written for parents to help them understand ways to prevent both obesity and diabetes in children. The CDC has published trend maps that show how the prevalence of both obesity and diabetes has revealed a similar progression in recent years.

http://www.cdc.gov/diabetes/data/center/slides.html

Experts agree that many cases of Type 2 diabetes and obesity can be prevented or minimized with healthy nutrition and physical activity. To be sure that your family is getting the preventive benefits from your food, try to eat more leafy green veggies, beans, and fruits. The fiber, vitamins, and minerals in plant-based food are what we should have everyday to nourish body and mind. Eating natural, unprocessed foods that are nutrient dense rather than calorie dense, will contribute to healthy metabolism and blood sugar levels.

For many, a daily diet of fresh fruits and veggies will also result in healthy weight loss! Wondering how to know if a food is nutrient dense? Think of it this way, if it is grown as a plant, try to eat more of that. If it is manufactured or processed in a “plant”, try to eat less of that. The processing takes away nutrition. And when selecting or preparing food for your family, remember the caution from Dr. Kauffman: We’ve designed environments and diets out of convenience that one day soon will do us in. Everyone is busy and convenience is wonderful, but lets all try to make healthier choices for our children and families.

So feed them well and move them more. Listen to a song by the same title and let us know what strategies you do to promote plant flavors, plant protein, and plant fiber?

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

10 Unique Foods My Toddler Eats!

By: Christine Cox (aka - The Choosy Mommy)

Many toddlers are what parents call picky eaters but I like to refer to my daughter as a choosy eater. Ever since I introduced her to Choosy, she now tells me to be choosy about what I eat. Some days it backfires (I really wanted that cookie the other day) and other days it is a nice reminder. But let’s be real…whether she is picky or choosy, she is still deciding what her and I eat…mostly her.

There are many times where I put food on her plate and she won’t touch it. But there are more times that she sees something that her dad is eating and she wants to try it. I will tell you that she has my husband’s pallet in that she prefers salty, spicy and sour over sweet. I love my sweets! So at least she knows who will lead her to the foods that she will love….DADDY!

Which leads me to my discussion about ten unique foods that my toddler eats. Maybe your child has unique tastes too? This is no way means your toddler HASN’T tried these foods, but these are just some things that my husband and I are really surprised that she likes. I’ve noticed that when I say I like something, she does become more open to trying, so maybe give this new Choosy Kids song, Yum Yum Yummy, a listen and sing it when trying something new!

1. Green Olives – This one isn’t so weird in that I do know some kids that like olives but she will just eat them as a snack. I HATE olives, no matter the color, but her dad also loves them.
2. Banana Peppers – Another snack food that her and her dad share a love for. The smell…uhg, it gets me every time but she loves them!
3. Wasabi Peas – Now this one really threw me for a loop. Daddy was eating them one evening and she decided to give one a try. At first I was a bit nervous because I figured, whoa, too spicy, but she ended up eating a handful (not at one time!)
4. Oil and Vinegar dressing on Sweet Butter lettuce – Otherwise known as ensalada verde in our family. This is a gem as it is a pretty low calorie dressing. It is a so simple in that you just sprinkle some extra virgin olive oil and white wine vinegar over your lettuce. A little salt to taste.
5. Pickled Cauliflower – This was a shocker to myself when my toddler came home from Grandma’s with this new favorite!
6. Frozen Waffles – This one might not be so different, but at least we aren’t drenching the waffle in butter and syrup. Just a plain, frozen waffle!
7. Soy Sauce – She loves rice and won-ton soup, but give her a dish of soy sauce and she’ll dip anything in it to try!
8. Pepperoni – Again, maybe not so different but many toddlers find this to be too spicy.
9. Green Onions – She will dip her green onions in salt and eat 3 or 4 of them!!
10. Tuna – I just mix a can of tuna with mayo and onion and make a sandwich out of it. She’s loved this for as long as I can remember.

Let me know if your child has tried or even likes any of these foods. Please post if you have a food you think my toddler would love. We are always willing to try new things (well, daddy will have to try it first I suppose).

About the Author: Christine Cox is the blog master and Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy. Click here to learn more about Christine.

Moving and Music: Essential For Child Development

By: Dr. Linda Carson

By age three, most children have acquired around 1,000 words. By the age of six, they have acquired nearly 10,000 words! This highlights the significant role we have during the first five years of life to lay the foundation for expanding vocabulary as well as using language for learning and communicating.

How can busy parents support and enhance this significant stage of child development? Probably the easiest way is to talk to children as much as possible. In the youngest toddlers, describe what they are doing as they explore and experiment. With preschool children, ask questions and have conversations about everything from what they might see in nature to their preferences for activities or foods. And be intentional about introducing new and unusual words so that your child’s vocabulary expands. Another very important but easy way to build vocabulary, and at the same time encourage a love of books, is bedtime reading.

While you are at it, add words to your playtime. Babies think and communicate with their bodies before they actually think with words, so your day to day playful interactions can be very meaningful for learning as well as for building bonds of trust and love. During early childhood, children learn a lot with their bodies and about their bodies. There are rich vocabulary words to be experienced by moving and exploring.

You can download this Healthy Vocabulary Framework chart of vocabulary words from Choosy Kids that can be used to mix and vary active learning experiences for young children. You can also listen to Choosy Kids song, I Am Moving I Am Learning, which incorporates words on the chart.

Combining music with deliberate movement has even greater impact on early learning. When young children hear music, they naturally respond by moving their bodies. Movement and music have been shown to influence and enhance the healthy development of the brains and bodies of young children. Music stimulates both sides of the brain. When childhood songs encourage movements that use both sides of the body and incorporate healthy messages, a powerful double whammy learning experience is taking place inside the child.

“Developmentally appropriate music activities involve the whole child-the child's desire for language, the body's urge to move, the brain's attention to patterns, the ear's lead in initiating communication, the voice's response to sounds, as well as the eye-hand coordination associated with playing musical instruments.” (Harman, M.A. Music and Movement - Instrumental in Language Development, http://www.earlychildhoodnews.com/earlychildhood/article_view.aspx?ArticleID=601).

So music and movement can not only build vocabulary and motor skills, they can also lay the very necessary foundation for school readiness and school success.

Choosy Kids is a company devoted to early learning through music and movement. Listen to samples of well-conceived, fun-filled songs that encourage active learning.

You can check out more blogs like this from a team of 51 other bloggers at the #Blogger52Project, brought to you by The Quinntessential Mommy.

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.