Children Who Often Drink Full-fat Milk Weigh Less, Swedish Research Finds.

Like many others, I have often told people the “2% milk by 2 years of age” guideline…but it seems like research is starting to tell a different story.  In 2003 I remember hearing a presentation on foods associated with obesity, and surprisingly enough, people that ate ice cream once a week or so were thinner than those that never  or rarely enjoyed this treat.  That got me thinking.  Another study in 2005 indicated that people who eat more full-fat dairy products (up to 4 servings a day) were less likely to get colorectal cancer.  Is it the CLA?  Something else?  I know for my active 2 yo son, I’m still buying the whole milk for him and making full-fat yogurt…and I’ve gone back to real butter rather than margarine for some of our cooking (I still use more canola and grapeseed oil than anything else.)  I’m definitely looking forward to more research on the relationship between milk fat and cancer, obesity, and even diabetes!

Ah, the joy of being a new mom.  The cute little newborn smiles (is it gas?), lots of cuddling day and night, and the wonder of knowing that you brought this precious human being into the world.  At two and a half months, our Sweetpea is bringing us so much joy, and my hands are definitely full between caring for her and our curious, active 2 year-old boy too!  With all the fun and busyness of mothering two, I’ve learned a few things about self-care and making my health a priority too…because if mama ain’t happy, well, you know the rest of the saying.

1) Sleep.  I truly believe that sleep comes before exercise for the first 2 months.  I believe in a daily afternoon nap, as well as a regular sleep schedule (as much as possible) for mom.  Even if this means someone else gives baby a bottle in the evening.

2) Sunshine.  Besides producing vitamin D to help protect your bones and brain and prevent everything from diabetes to cancer, 20 minutes of sunshine can really brighten your mood and help prevent postpartum depression.  Try getting outside and either sitting or walking for just 15-20 minutes. 

3) Exercise.  Now is not the time to be training for your next ironman, so give yourself a little break if you are an exercise-addict.  I have found this time around that I feel much better after doing minor stretches the first 2 weeks, and then gradually adding some posture-improving exercises as well.  The book Pee Wee Pilates has some great routines, and this parenting website also has some good stuff to try after your OB or midwife gives you the go-ahead.   I like pilates because it helps regain good posture and it’s baby friendly – no finding a sitter while you run to the gym and no dodging rain-clouds on a long run!  Walking is my favorite postpartum cardio activity.  As much as I love to run, walking is so much easier on those joints and bones as they are readjusting from pregnancy and childbirth.

4) Diet.  No, I’m not promoting a fast weight-loss diet here, but rather healthy eating habits.  Meal-planning was a life-saver for me, even with the wonderful meals that friends brought over, since we still needed to have breakfast, snacks, and lunch.  Really, if you haven’t ever made a weekly menu, now is the time to start.  Second, I always had frozen vegetables, bread and almond butter for sandwiches, and frozen chicken-tenders for quick meals at home when the fridge started getting empty.  I also planned for lots of planned-overs…since cleaning up the kitchen takes almost as much time as making the meal in my house.  Canned salmon for salmon burgers, spaghetti sauce and ground venison to make a lean, healthy spaghetti, and frozen soups that I had pre-made during pregnancy.  Healthy food has to be quick and easy for me those first two months, otherwise I’m heading for the ice cream or raw cookie dough!

Ahhh, with hundred degree afternoons and lots of humidity, what better way to cool off than with a smoothie?  Here are some of my favorite toddler-tested smoothies from this summer, and as long as the heat holds strong I’m thinking they make a great afternoon snack as well.

Easy Watermelon Icee (3 servings)

At 45 calories per serving this one is a dieter’s delight

3 cups seedless watermelon

1 cup ice

blend until desired icee consistency

Strawberry Carrot Smoothie: (4 servings

thick and creamy, you would never know you are getting your veggies, vitamin A, and vitamin C in this great-tasting smoothie with only 107 calories.

1 cup frozen strawberries

1 banana

1 cup chopped or baby carrots

1 cup yogurt

1 tbsp honey

Chocolate Peanut Butter Smoothie (4 servings)

This recipe doesn’t qualify as low-calorie, but it will fill you up in a hurry after a workout, long day at school, or a hectic day running errands. It also packs a powerful punch when it comes to antioxidants and protein, which makes it a great post-workout snack.  Add splenda if it’s not sweet enough for you; more chocolate powder if the slight green hue from the spinach is too much for you.

1 cup yogurt

1/2 cup milk

1/4 cup skim milk powder (or whey protein if you really want to up the protein content)

1/4 tsp vanilla

2 tbsps cocoa powder

1 tbsp evaporated cane juice

2 tbsps peanut butter

1 cup spinach

1 banana

 1 cup ice

We have guidelines for fiber, fat, salt…and now for added sugar as well. This is a great article on the difference between natural and artificially added sugars.
American Heart Association Recommends Daily Limit on Added Sugar – Health News – Health.com

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Ahhh, it’s nice when something that is good for you and good for the earth can also be friendly to your budget!  In these economic times most of us are watching our waistlines, wallets, and environmental impact, and the good news is that a well-planned, plant-based diet can achieve all three!  Here are some habits our family is working on to meet all three of these goals:

1)  Buy fewer processed products.  Yes, this can mean a little more time in the kitchen, but it also means that we are consuming fewer additives, preservatives, and other chemicals that have unknown effects on the body.  Snack on a whole orange rather than juice or fruit snacks, slice natural cheddar cheese off a large block rather than purchasing individually wrapped american “cheese food” slices, and try oatmeal from the bulk foods section rather than individually-wrapped flavored oatmeal or dry cereal.

2)  Add beans…regularly.  Beans are high in fiber, protein, and many vitamins and minerals, yet less than 8% of Americans eat this cheap, nutritional powerhouse each day!  Soak and cook dry beans according to package directions for the best cost savings, and add them to your soup, pasta salads, and even regular salads.  I divide the unused portions  into quart-size freezer bags and save for future recipes since our family rarely eats an entire bag’s worth in one week.  If you are a regular meat-eater, you can build a bigger and better burger by adding pureed black beans to the ground meat.  Start by adding small amounts daily so you don’t become, umm, too regular.  Because meat production is responsible for a signifcant amount of the U.S. carbon footprint, substituting beans even a couple times a week can make a difference.  Check out http://www.eatlowcarbon.org/ to see the impact this substitution and others would make on your carbon footprint.

3) Eat local!  Transporting food long distances also contributes to pollution.  Check out a local farmer’s market, or take your family to a pick-your-own produce place for a fun, educational activity with the kids.  http://www.pickyourown.org/ lists places near you.

4)  Choose seasonal produce.  Many times, these are the best-tasting, most nutritious, and cheapest fruits and vegetables at the market.  One way to find them is to scan your grocery advertisements and see what is on sale – and even better if it is on sale and grown in your state or at least in the U.S.  Because they do not need to be artificially ripened or stored for long periods of time, seasonal produce does not lose as many nutrients and has less of an impact on the environment too.

5) Choose organic.  Hands down, organic foods are better for the environment than their conventionally-grown counterparts, but sometimes the price scares us away.  If organic produce, milk, or dried goods are on sale, be sure to stock up!  However, also check out the origin of the food; organic grapes from another continent may not be as good of a choice as the local, conventionally grown oranges due to the carbon production involved in transportation. 

Want even more info?  Check out CSPI’s eating green link for more great info on how a green diet is good for you and the earth.

Pregnancy Weight Gain Guidelines Explained

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Here is a well-written article on weight gain during pregnancy and how many extra calories you should eat each trimester. If you want to track your weight and dietary intake, sign up at sparkpeople’s sister site for pregnant and lactating moms, www.babyfit.com. Recording what you eat is one of the best ways to ensure nutritional success, and no time is more important than now for you and your baby.

“Eating For Two” Has Consequences For Mom And Baby

Once again, research shows that eating too much, especially too much unhealthy foods such as those that are fried, during pregnancy can increase risks of complications. So how much extra should you eat? Not nearly the extra 500 calories that many moms think! One of my favorite formulas is on the USDA’s mypyramid.gov website for moms and moms-to-be.  This gives you more calories as your baby grows, compared to the general 300 calories extra per day recommendation, as well as good portion recommendations from each food group. Still confused? Contact a registered dietitian in your area for individualized calculations and recommendations.

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I was recently clicking through an email with the latest research updates when I came across a journal article on red meat and heart disease. Like many other studies, this one indicated that people eating the most red meat and processed meats were the most likely to suffer from chronic diseases like heart disease and cancer. The final discussion session was filled with information on the dangers of eating too much meat, while lauding the environmental and health benefits of a vegetarian diet. While I am no means a vegetarian, I could see their point; there is definitely a correlation between chronic diseases disease and eating high-fat and processed meats too frequently.    However, red meat is also a great source of protein, iron, zinc, and some B-vitamins…nutrients that many Americans do not consume sufficient quantities of in their regular diets.  What’s the answer?  The key to this particular study was that the people that ate too much, too frequently were the ones suffering ill effects, not everyone who enjoyed a steak or a reuben sandwich on occasion. It all comes down to moderation…red meat is a nutrient-dense food, just like prunes are healthy; but both beef and prunes can have some negative consequences if one eats too much too frequently. Think Cut, Portion, and Frequency when adding red meat, particularly beef, to your diet.
Choose lean cuts of beef, such as the “round” and “loin” and trim off all visible fat. A sirloin steak has much less fat than prime rib. If you can see a lot of marbling in the meat it probably has a lot of fat in it, and while it may be more tender, it can also be tougher on your cardiovascular system. 
Enjoy a 3oz portion (about the size of a deck of cards) as a ground sirloin burger topped with lots of lettuce and tomato, broccoli and beef stirfry, or even cold leftover steak sliced thin on top of a spinach salad with a raspberry vinaigrette dressing. Consider red meat to be a garnish or small part of the meal, rather than the foundation of the plate. When making soups or stews add slightly more beans and less meat to save money and fat.
How often should you eat red meat? The general rule of thumb is once a week; less than that if you already have heart disease and are sedentary, or up to 2-3 times a week if you are younger, iron-deficient, and/or very active.
  For more beef ideas and nutrition info, check out the Texas Beef Council. 
Now how about the environmental effects of eating beef? Yes, that cow did have to eat about seven pounds of corn to make that delicious 12oz T-bone steak.That is in addition to the processing, shipping, cold storage, and other energy-consuming activities it took to make the steak safe and tasty. To minimize the environmental effects, choose organic or grass-fed sources for red meat, eat what you buy (wasted food is incredibly costly to the environment), and eat red meat less frequently than chicken, turkey, or beans.

Another article I read talked about how less than 8% of Americans eat beans on any given day.  I love beans.  I think it’s time for them to make a comeback, especially during this recession.  If you want to eat healthy and save some big bucks,

Swine flu.  Here in Texas where the first two U.S. deaths occurred it has been in the news constantly.  Officially called H1N1, it was called swine flu because some of the genes resembled those of a flu virus that affects swine in North America; but because it also contains genes from avian influenza (bird flu) and regular human flu it’s not quite accurate to just blame pigs for this bad bug. 

Can you get H1N1 from eating pork?  Nope!  So go ahead and grill up that pork tenderloin this weekend, and just be sure to cook it until the juices run clear, over 160 degrees Fahrenheit.  Can you eat anything to prevent getting H1N1?  A quick survey of the internet will have you taking megadoses of vitamins D and C, fish oil supplements, amino acids, and a daily serving of kimchi.  However, an coalition of supplement experts warns that while supplements are a great addition to a healthy diet and can improve general health, be aware of marketers that are just trying to sell snake oil to cure swine flu.  That said, what can you do to boost your immune system?

1) Eat your antioxidants.  Eat at least 5-9 cups of fruit and vegetables each day, with at least 1 of those servings being fresh fruit or veggies.

2)  Limit your sugar and saturated/trans fat intake.  These foods can actually suppress your immune system and keep it from responding properly.

3) Choose supplements that support a healthy diet.  Let’s face it – sometimes it is difficult to eat perfectly, and a multivitamin can be a great addition to make sure that your bases are covered.  Megadoses of any vitamin, mineral, or other nutrient should be prescribed and monitored by a qualified health professional as self-treatment can cause a range of problems from diarrhea, other nutrient deficiencies, or worse.

4) Wash your hands before eating.  And when you first arrive home.  And when you are done using the bathroom and before touching your eyes, nose, or mouth.  This one can be tricky with kids, but handwashing is one of the best lines of prevention for almost any contagious disease.

5) While they have nothing to do with nutrition, sleep and stress can make or break your immune system!  Aim for a regular bedtime, exercise 3-5 times a week for 30 minutes, and take a deep breath to relax if you start getting stressed. 

If you do start coming down with symptoms of the flu or even a cold, try one of my favorite “teas.”  Add boiling water to a slice of lemon, 1/2 tsp fresh grated ginger, and a tsp of honey.  Sometimes I’ll trade out a lime for the lemon, molasses for the honey, and add a dash of cayenne to “kick it up a notch” as well.  Let it steep for a few minutes and enjoy!  

Of course, if you do have any of the warning signs listed on the CDC’s H1N1 website then contact your doctor.  H1N1 may not turn out to be as deadly as we once thought, but it’s always wise to take precautions with any flu bug, especially one that qualifies as a pandemic.

New moms don’t have much extra time, but they need lots of nutrition for babycare, selfcare, and for some, lactation.  The 1200mg of omega 3 fats in this recipe can help ward off the baby blues, and by meeting 11% of the daily requirements for iron it can help prevent low energy due to iron deficiency during this important time.  Because it is high in healthy fats it does have a lot of calories, so it is important to keep the portions small – especially if you are not exercising or breastfeeding.  This makes a LOT of granola, 40 servings in fact, so be sure to save your extra oatmeal containers or tupperware to hold the extra! 

2 ½ lb old-fashioned rolled oats

2 cups wheat germ

2 ½ cups coconut flakes

1 cup King Arthur whole-grain white wheat flour

1 ½ cups walnut pieces

1 Tbsp salt

1 cups evaporated cane juice

1 cup raisins

2/3 cup dried cranberries

2/3 cup water

1 ½ cup canola oil

2 tbsp vanilla extract

2 Tbsps molasses

Preheat oven to 250F.  Mix all dry ingredients except dried fruit in a large bowl.  Mix liquid ingredients, then pour liquid ingredients into dry ingredient bowl.    Bake in shallow pans (I use 4 cookie sheets for a whole recipe or 2 cookie sheets for half a recipe) at 250F, stirring every 15 minutes.  Granola is done when coconut flakes are slightly brown (about 2 hours).  Serve plain or with milk or yogurt.

Nutrition facts for 1/40th of recipe:  303 Calories, 15g fat, 39g carbohydrate, 5g fiber, 6g protein, 1200g omega 3 fats