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.

Eating Well Doesn’t Have to Cost a Fortune

By: Kerry McKenzie

In my previous blog, Eat Well to Be Well, I discussed how to engage your family with eating nutritious foods, low in sugar and how to make meals fun. After that post, I got to thinking about how people are sometimes not sure how to wisely spend their grocery money and how sometimes eating nutritiously can be…well…expensive if you don’t know some secrets!

What we must remember as adults and parents (so that we can teach this to our children) is to prioritize eating well to be well. Yes, high-quality food can be costly, but the high cost of poor health and diet-related disease is far more expensive. Prevention is the best cure, and here are some ways to save when sourcing whole, nutritious foods…
• Take field trips to local farmer’s markets
• Comparison shop
• Start your own garden at home in windowsills, in containers or in raised beds

Buying food from local farmers is one of my favorite ways to save on nutritious foods. Your local farmers don’t grow their crops for fun – they do it as a business so they make sure that their products are the best. Plus, when you buy local, you are getting the produce as soon as possible. There isn’t any packaging that needs to be done, no pre-treatment to ensure the product doesn’t spoil before the gets from point A to point B. Because of this, it is less likely that nutrients will be lost because of the shorter time frame from farm to table. And one of the best parts of buying local is that you are supporting local families. The wholesale prices that farmers get for their products are low, often near the cost of production. Local farmers who sell direct to consumers cut out the middleman and get full retail price for their food - which helps farm families stay on the land. Remember to visit your local farmer often as new crops come into season at different times. Prices are the lowest when crops are in full swing!

Comparison shopping is also another way to save money on your grocery bill. A lot of stores will be out competitor prices so watch your ads. Stock up and save when you can as well. Produce can be frozen but is always best when used as soon as possible. There are also great grocery apps for your smart phones that will save you anywhere from a quarter to upwards of $5 for just buying what you need. I don’t know about you, but I don’t ever see sales on milk but I always make sure to use my grocery app to get that $0.25 off! It adds up fast!

My last advice for you is to start your own garden at home. Research tells us that children are more likely to eat fruits or veggies they have helped nurture and grow. A packet of seeds is VERY inexpensive (check out your local dollar stores!) so starting from seed is cheap and can save you a ton of money! Research what you desire to plant so that you are aware of how it grows in your area. Many seeds can be started on window sills and can be transplanted once they are big enough. This also helps keep the wildlife from getting your seeds. Planting a garden can be great fun for you and your children. 

What are some ways that you save on your groceries but still serve healthy, nutritious foods? 

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.

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.

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.

The Christmas Vegetable

By: Natii Wright, www.NatiiArts.com

The Christmas after my granddaughter’s third birthday, she had grown just tall enough to reach up and remove items from the island around our stove top. As I began to prepare our Christmas salad, which is made particularly colorful with the inclusion of so many different vegetables and fruits, I noticed that Camille had set down her little remote dog and was watching me. By the time I began to shave the carrots she was tip toeing into the kitchen, then standing by my side, kind of like a spy in a movie. I went on preparing the salad, and soon noticed that several of my cut carrots were missing…and so was Camille. I cut a few more carrots and set them on the counter to be shaved, and before I could get to them, once again they were missing, and again, so was Camille.

I went on adding items to the salad, but this time when she returned I had not set the carrots in her reach. Up came this little hand, with fingers stretched as far as they were able. I watched as she felt around trying to find the little carrot cuts. Finally I said, “Would you like some more carrots?” Her face popped into view, and she very quickly said. “Yes”. I asked, “Do you like carrots?”, again she quickly said, “Yes!”

I thought how interesting since there was no seasoning, no salt, just a regular carrot - washed and cut – and she liked it! While I had her attention I thought I would keep exploring her little mind, so I asked her the next logical question. “Why do you like carrots?” and she responded in with most wonderful answer, “Because they taste orange!”

As she skipped away with her little hand full of fresh cut carrots, I told her that I was glad she liked carrots because they are good for the eyes. I wasn’t sure that she heard me as she turned the corner, and I was less convinced that she understood my intended message.

Well, to my surprise, during dinner as she filled her plate with salad, especially my freshly prepared carrot slivers, her Granddaddy says to her, “What’s up with all the carrots? I didn’t know you liked carrots,” to which my granddaughter happily responded, “I LOVE carrots!” and Gramma says they’re good for my eye.”

For a moment my Christmas table was absolutely silent.

It’s important that we introduce our children to vegetables with the same excitement that we do fruit. I get concerned when I see commercials in which the parents are portrayed hiding the fact that a child is eating a vegetable or something healthy. When we do this we undermine the opportunity for our children to learn the vegetables that they do indeed like, and to understand the health benefits of including fresh vegetables in their daily diet. My granddaughter had no idea that she was eating a healthy food, but to this day loves carrots and insists that her great eyesight is due to a vegetable that she thought tasted orange.

So let’s allow vegetables to take their proper place in the spotlight with all the accolades befitting them, wonderful colors, great taste and good for your health. What vegetables do your children love? How do you prepare them? Let us know!

About the Author: Natii Wright is the founder of NatiiArts, through which she develops and produces music based projects, theatre arts programs for children and young adults, and educational products that support the implementation of healthy living activities in educational environments. Natii has enjoyed a professional jazz career, yielding performances in numerous venues throughout the United States, including the Kennedy Center “Black Box” Theatre and the National Theatre of Washington DC, she is also a member of Sigma Alpha Iota, International Music Fraternity for Women. Matching her love of music, is her commitment to developing tools that support the education and enrichment of children. Natii has dedicated over 20 years to creating educational programs for youth. She is the creator, voice and executive producer of the “My Little World” Educational Music Series. Natii developed the foundations of “My Little World” by incorporating music into the pre-school curriculum. The objective was to capture attention with music, decrease behavioral challenges with fun constructive movements, and to reinforce the traditional pre-school academic lessons with memorable verses and songs. “My Little World” was implemented as a pilot program at Shiloh CDC in Washington DC from 2001-2005. The movements, timing and academic themes were deliberately structured to support the various developmental stages of young children. In 2008, the Summit Health Institute for Research and Education, Inc. (SHIRE) selected the “My Little World” Educational Music Series to be utilized as the key component in the first of five Childhood Overweight and Obesity Prevention Grants, funded by the District of Columbia Department of Health and independent health organizations. Currently, the physical activity movements and educational lessons of “My Little World” are implemented in hundreds of educational environments in the Washington Metropolitan area, multiple states throughout the U.S., and in 2013 Natii traveled overseas to train more than fifty instructors in the early education development program of Liberia, West Africa! Click here to learn more about Natii.