Breakfast does a Body Good!

Great article from Nutrition Babes...check it out!  Thanks Lauren & Kathleen!

If you're a B.A.B.E, you always start off your day with breakfast...right!?!?

Topic: Breakfast
Author: Kathleen A. Siegel
2011-09-05 23:23:25

Start your day off right...with Breakfast!

Your mother was right; breakfast is the most important meal of the day!  We all know that nutrition is essential for proper growth and development in children.  And, starting the day with a good breakfast will have additional benefits as well. 

Breakfast promotes better performance

Studies have consistently shown that children who consume a good breakfast can actually enhance their performance on cognitive tests and in school.  Your body and brain need to be fueled to function well and last night's dinner is no longer providing it!  Consuming a complete breakfast will improve one's cognitive function, memory, punctuality and attention.

Breakfast promotes better behavior

Consuming breakfast at home or in school has displayed a decrease in behavior problems.  In elementary schools, studies displayed when children are hungry there is an increase in behavior problems such as hyperactivity, fighting, stealing, having difficulties with teachers and not following rules.

Breakfast promotes a healthier body

US researchers found that when teenagers regularly consumed breakfast, they were more likely to consume a healthier diet, exercise and have a lower BMI compared to the same age children who regularly skipped breakfast.  Studies have already linked skipping breakfast to a higher BMI.

All together, eating breakfast is a habit that promotes a healthier lifestyle.  Jump start your day with breakfast!

What makes a good breakfast?

An egg, slice of whole wheat toast, almond butter, a piece of fruit and a glass of low-fat or skim milk

Whole grain cereal, skim milk, a piece of fruit and yogurt

Whole wheat wrap, egg whites, low-fat cheese and an orange

Low-fat cottage cheese, fruit and a whole wheat English muffin

Whole wheat pancakes, fruit and skim milk

Think protein, fiber and add some color!

Check out some of our breakfast recipes, enjoy!

Banana Pancakes

Fruit and Oatmeal Breakfast Parfait

Grab-and-Go Breakfast Squares

Banana Bread

Strawberry Oatmeal Breakfast Pie

Frittata

Zucchini Bread Squares

Apple, Cinnamon Walnut Oatmeal

Peach and Banana Ambrosia

Corn Syrup vs. Sugar - Dr. Weil's Daily Tip

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Corn Syrup vs. Sugar - Dr. Weil's Daily Tip

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Think they're not bad?  Think again...
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I Love Herb(s)

I love Herb...Herbs...imagine a breathy "H" to make that seem funnier. A little culinary humor never hurts.I happen to like gardening.  It makes me feel relaxed and, oh yeah, I also like getting my hands dirty!

Spring is  a great time to decide to dive into herb gardening.  It's super-easy, pretty cheap to get started and can really enhance the ambiance of your porch or patio.  Let's check out the  "why" & the "how" of herb gardening:

Why herbs?  They're good for you, tasty, smell nice, easy, look good in your yard/patio - yep, that about covers it.  It's also more cost effective to grow your own - i.e. you save money!   Herbs have many health benefits, perhaps some arguably, but they have been known to help:

• symptoms of menopause
• arthritis
• asthma
• headaches
• allergies
• anxiety
• depression
• fatigue

The list is rather endless, not to mention the benefits to your food.  I can't tell you what a kitchen diva I feel like when I go out to my patio and snip off fresh herbs to add to whatever I'm cooking.  I actually dry my herbs and save them for later, as well as give them to friends as gifts(and they think that's really cool).  Fresh herbs make your food taste so good - there is a big difference in the herbs in the store and the ones grown by your hands in your yard/porch or window sill (yes, this is absolutely possible).

On to the how, in the condensed version:

Let's start small and then you can go crazy from there.  You will need:

• 3 pots, about 10-12" in diameter.  Terra cotta, plastic (preferably from recycled source), or the more expensive ceramic
• Potting soil, preferably organic.  You are growing something you will be eating; you don;t want any contaminants in it
• 3 herbs of your choice, either seedlings (organic is better) or grow from seeds (this method is best started inside, like right now)

Your herbs, whether on a window sill, in the yard, or on your porch should be placed in the South, Southeast or East direction to get the best light.  Western exposure is a strong light (too much sun) and can often be too harsh, but it's not a deal breaker.  Plant, place, water.  I could go on & on about particulars, but at this point, you would be doing yourself a favor by getting on an herb forum/get a book to get the best result for whatever herbs you choose.  Water every few days, harvest often (after they have grown to a decent size plant) and enjoy!  herb gardening is a great way to re-connect with the earth, be healthy and save money. What more could a B.A.B.E want?

How to Nourish Your Child’s Body and Mind

From the awesome gals @ Nutrition Babes  (Thanks Lauren & Kathy), some great thoughts on how to teach, and keep, your kids healthy:

How to Nourish Your Child’s Body and Mind

Feeding children is not an easy task.  Between picky eaters, after school activities, weekend sports, etc, it’s tough to be consistent.  If the old adage, “you are what you eat” is true, we need to pay extra attention to what we feed those little growing bodies.  When the body receives optimal nourishment, kids perform better at school and in all of their activities.  Proper nutrition will help temper the behavioral highs and lows associated with poor eating habits.  This information could fill more than a book, so a blog requires some simplifying.  Here is our list of major guidelines for healthy eating for children:

1. Breakfast is critical!  Bodies need fuel to get going the same way your car needs gas.  We can’t expect our kids to think clearly and perform well in school on an empty tank.

2. Eat every 3-5 hours.  Skipping meals or not planning ahead can cause kids to experience a dip in energy levels and concentration.  Make sure your child has a snack if there is a long stretch between breakfast and lunch. The same goes for after school if they have activities, or if dinner is late.

3. Balance meals and snacks.  It is essential to have a mix of carbohydrates (preferably whole grain), fat, and protein at each meal to optimize blood sugar stability.  Just a bagel with jelly will cause them to feel hungry much sooner than scrambled eggs and whole wheat toast.  Think about having one serving from each “food group” at every meal.

4. Add whole grains at least ½ the time.  Whole grains are essential to helping kids get their daily fiber intake, as well as stabilizing their hunger as they are digested more slowly than refined white grains.

5. When possible, avoid food dyes, additives and preservatives.  While some studies have linked food dyes and preservatives to increased hyperactivity in children with ADHD, new studies are linking these chemicals to hyperactive behavior in kids that do not have ADD.  This one is tough.  Most “kid” food is made with colors not found in nature.  Look for foods colored with fruit or vegetable dyes, not red 40 or yellow 5.  Look for short ingredient lists, organic foods and minimally processed foods.  If your third grader can’t pronounce the ingredients, they probably shouldn’t be eating it.

6. Wash produce well, even if you are not eating the peel!  When cutting fruit like a cantaloupe, most people will not think to wash the outside.  There can be harmful bacteria on the exterior of fruits and veggies that can transfer to the inside flesh when cut.  Make sure to wash all produce well before cutting or peeling.  If you are washing edible fruit like berries, consider using castile soap.  It’s a natural soap that will help remove some extra pesticide residues. 

7. Pay attention to sodium!  New dietary guidelines recommend a major cut in sodium, even for kids.  The new recs are 1500mg per day, or about 2/3 of a teaspoon.  Limit processed and fast foods.  Read labels!

8. Stay hydrated the smart way. Depending on their age and activity level, children will require anywhere from 4-11 cups of fluid per day.  The best choices are water, skim or 1% milk.  Whole milk is no longer necessary after a child’s 2^nd birthday.  Limit 100% fruit juice to a total of 4-6 ounces per day.  Instead of soda, add a splash of juice to seltzer.  Try to avoid sugar sweetened beverages that are a source of empty calories, especially sports drinks and caffeinated or herbal energy drinks. 

9.  Eat the colors of the rainbow.  Try to get your kids to choose several servings of produce per day.  Fresh is better, but make sure that if their choice is canned or frozen that it does not contain high fructose corn syrup or added sugar.  Ideally, half the plate at each meal should be filled with fruits and vegetables.

10. Heart disease can start as early as 9 years of age.  Just because your child is thin, does not mean it is OK to feed them junk food.  That food is still affecting their arteries, and learning healthy habits at a young age will decrease the likelihood of becoming obese later.

Make food fun.  Take the kids to the store and help them choose your groceries.  Include them in the cooking when you can, and expose them to new and different recipes.  Proper nutrition starts early.  Healthy habits now will lead to healthy adults later.