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.

Healthy Summer Snacks for Children Age 5 and Younger

By: Heather Dyson and guest Angela Kuhn

Summer is on the way and now is time to start thinking about healthy hydrating snacks for the kids. While many families spend much more time outside during this season, it is more difficult to stay hydrated in the heat.

Research shows that children are at a greater risk than adults for becoming dehydrated throughout the summer. They are more likely to forget about drinking fluids – especially when they're having fun playing outside. Infants can be provided with breast milk or baby formula to prevent dehydration. Children over 12 months of age should be offered water as their primary source of hydration. Sugary drinks such as juice can be presented in moderation (4 oz. or less per day) and that includes sports drinks too.

There are some hydrating healthy snack options that are great alternatives to sugary drinks which are perfect for the summer time. Give these a try:

Homemade Popsicles: Blend 2 cups of frozen berries, 1 banana, 1 cup of yogurt, ½ cup of juice, 1 tablespoon of pure maple syrup and divide equally into 8 freezer-pop molds. Freeze until firm (1-2 hours). If you don’t have freezer-pop molds, you can use small paper/plastic cups instead.

Make a Smoothie: Smoothies are a great healthy alternative to milkshakes or ice cream in the summer. They are an excellent way for kids to get lots of fruit and calcium into their diet while allowing them to stay hydrated. Blend up the ingredients below and garnish with a slice of pineapple or orange for fun! Don’t limit yourself to only these combination of ingredients. They can all be mix and matched to make the perfect personalized smoothie your child will love.

• Strawberry-Banana Protein Smoothie- 1 medium sized banana, 1 cup strawberries, ½ cup Greek yogurt, 1 tablespoon nut butter and 1 tablespoon of ground flaxseed (adds omega-3s in this fresh fruit smoothie recipe). Use 1 cup of ice cubes if you like a frosty smoothie or add water instead if you don’t want it so cold. 
• Berry-Orange Smoothie- 1 cup orange juice, 1 banana, 1 cup frozen berries, such as raspberries, blackberries, blueberries and/or strawberries, ½ cup low-fat silken tofu, or plain yogurt, 1-2 teaspoons Stevia.
• Very Green Smoothie- 3 peeled and quartered kiwis, 1 cup mango, half of an avocado, ½ cup milk, 1-2 tablespoons of maple syrup. 

Offer Fresh Fruit: Summertime means that there will be a plentiful availability of fresh fruits. These are just a couple common summer fruits and their benefits:

• Watermelon is packed with fiber, water, and other beneficial nutrients such as vitamin C. 
• Cherries are a refreshing treat that contain a good source of fiber, vitamin C, and the building blocks of muscle known as amino acids. 
• Grapes contain a high amount of vitamin C, fiber and phytonutrients which have health-promoting properties including antioxidant, anti-inflammatory, and liver-health-promoting activities. 

Fresh Fruit Kabobs: Try making a fresh fruit kabob by using sliced watermelon, grapes, cantaloupe, kiwi, strawberries, and bananas. Chop up any other fruits you can think of that are in season and let the kids customize their own kabob.

What other healthy summer snacks do your children and family love? Share them with me in the comments section!

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.

About the Author: Angie Kuhn is a Dietetic intern at WVU. She has attended Bastyr University, Kenmore, WA (B.S. Dietetics); and Leeds Metropolitan University, Leeds, England, UK (MSc Sport and Exercise Nutrition). Click here to learn more about Angie.

Gardening for Good

By: Kerry McKenzie

Research has shown that kids who are involved in growing and making their own food are more likely to try different foods and eat healthier.  And digging in the dirt is only half of the fun when it comes to gardening!  Getting dirty is so good for you!  Recent research has proven that there are health benefits to digging in the dirt.  There is a particular strain of bacterium in the soil that has been found to trigger the release of a chemical in your body called serotonin, which is called the “happy chemical” because it elevates your mood and decreases anxiety.  And on top of that, this little bacterium has been found to keep your brain healthy and possibly even treat cancer and other diseases. Contact with soil, through gardening or other means, is beneficial!  Now there's a great reason to get outside and garden for good and get your kids involved too!

You don’t need to have a green thumb to get started or even any plant knowledge. Kids can learn as they GROW! All you really need is a yard to dig in or a space to put a few containers. You can even reuse an old sandbox (remove the bottom) and turn it into a raised bed garden or keep the container that last night’s rotisserie chicken dinner was in and put some dirt and seeds in there.   

When planting in pots or an old sandbox, purchasing potting soil in bags is a good choice.  Keep in mind that plants need sunlight and water to grow, so plan your garden in a sunny spot that will catch rain or is easy for you to hand water with a watering can or hose.  If you want to plant your garden in the ground, remove all of the grass and rocks before you start. Tilling or breaking up the soil will help when you are putting the plants in the ground.

Involve your children in deciding which fruits or vegetables to plant as this may gain extra attention when gardening. Make sure to try some new fruits and veggies, like Okra!  I like to plant seedlings so the kids can watch them grow from the very beginning. You can buy seedlings at any home and garden store.  Gently place the seedlings in little holes, cover with a thin layer of dirt and drizzle with some water.

It's important to plant your garden at the right time, and the key is knowing when your area will see its last spring frost. You may lose your warm weather crops if you put them in the ground too soon. Search the Old Farmer’s Almanac freeze chart in your area! 

The next part is amazing!  Water, fertilize with old leaves, pick out the weeds and watch your plants grow. Before you know it you will have fruit and vegetables to pick and eat!  It’s that simple! And it’s fun!

What kind of fruits and veggies do your children like to watch grow? Share your growing tips with us in the comment section!

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.

Be a Choosy Role Model with Fruits and Veggies: Give a Smoothie a Try

By: Christine Cox (aka Choosy Mom)

Some days it is tough getting your child to sit down and eat a meal, let alone a healthy and nutritious meal with the right amount of fruit and veggies. We’ve all been there. I spend an hour making a healthy dinner with my daughter attached to my leg screaming because she is “starving”. I really do feel great because I know she is going to get the right amount of fruits/veggies/meats, whatever it is that I am making, when she eats her meal. And finally, the meal is ready to eat and she decides she’s not starving anymore and runs off to play. I sit down at the table and just stare at my plate. It looks great and is healthy, but now my child, who was so hungry an hour ago, isn’t willing to take even just one bite.

It is hard to teach young children about time because when they are “starving” they want food NOW and not in an hour when it is ready. So what is a parent to do when hunger strikes?

Sometimes offering a drink is best! And if your child has been a picky eater, maybe a baby and me fruit and veggie smoothie would be a choosy choice! It won’t fill them up, but it will ensure they get a great serving of fruits and veggies!

To find out what amounts of fruits and veggies a child should be having, I’ve turned to Choosemyplate.gov. I have also found that the parent or care taker has to be a food role model. So if you make something that you don’t like, chances are your child may not like it too! But trust me, the smoothie recipe below was a winner for everyone in my house!

Thank goodness for Aimee Kleer-Gonzalez and her blog, BargainBites or I wouldn’t have ever tried, or thought to combine fruits and veggies, in a smoothie! Give this quick drink a try when dinner isn’t ready yet or even as a breakfast drink!

Baby and Me Smoothie #1 

What You Need:
1 cup Spinach
4 Strawberries (or 1 bananna or 1/2 cup frozen mangoes)
3/4 cup Plain Greek Yogurt **
1/2 cup Juice (Orange, Pear, Banana, Morning Blend, and Pineapple all work well)
1 tbsp Chia Seeds
1 cup Frozen Peaches

A short and simple list (that you can make up and change)!

To make the smoothie, just add these ingredients to the blender and blend!

It took my child a little while to decide that she liked it, but in the end, it was a winner! "Yummy, yummy in her tummy" is what I constantly heard after she took a drink! We made this for breakfast and she not only drank her smoothie, but continued to eat her breakfast as well. It wasn’t filling but it ensured she got some fruits and veggies in her diet!

Choosy would love this smoothie since it is green and nutritious! What other smoothies do you think Choosy would like? Share your recipe with us and we will be sure to give them a try! 

About the Author: Christine Cox is the blog master 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.