Monday, August 27, 2012
Pack lunches with a healthier punch
The school year is still in its infancy, but if your child
eats cold lunch, peanut butter and jelly might already be getting old.
But there are ways to make lunches that pack tastier and
healthier punches.
It all starts with getting your children involved. Give them
healthy options and let hem play a role in making the lunch. If they make
decisions and help make the lunch, they are more likely to eat it.
Here are some ideas for some creative, healthy and tasty
lunches:
• Whole grain breads, wraps and pitas instead of plain old
white bread
• Low fat yogurt or boost the protein with Greek yogurt such
as Chobani Kids.
• Cold past salad
• Protein, protein, protein. Kids love peanut butter, which
you can pair with 100% fruit spread, sliced bananas or apples in a wrap. Tuna
salad with light mayo and egg salad on while grain are other ideas
• Tire of peanut butter, consider alternatives such as almond
butter, honey peanut butter or soynut butter.
• Hummus (bean dip), cheese and hard boiled eggs
• Sliced apples with peanut butter or almond butter
• Fresh fruit or fruit salad with low fat vanilla yogurt as a
dip
• String cheese
• Whole grain snack crackers or pretzels
• Dried fruits such as raisins, cranberries or apple slices
• Nuts such as almonds, walnuts and cashews
• Baby carrots, sliced bell peppers and snap peas with low-fat
dressing for dip.
• Edamame (soy bean in the pod)
• Avoid the pre-packaged lunches and create your own using a
divided plastic dish or Bento style lunch box.
Although picky eaters can be a challenge, you would be
surprised at what they will eat if you try enough times. Just because they
don’t eat it the first time doesn’t mean they never will.
And, don’t rule out leftovers. Break out the old thermos and
give your child a hot lunch from home — soup, chili, stir fry and pasta are all
good options.
Keep in mind when packing to keep cold foods cold and hot
foods hot to avoid food borne illnesses related to spoilage. Make use of containers that offer the
freezer ice packs and thermos type containers to keep the soups from cooking
down.
Wendy Kane is a registered dietitian and
clinical educator at the The William W. Backus Hospital Diabetes Center. This column should not replace
advice or instruction from your personal physician. If
you want to comment on this column or others, visit
the Healthy Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Kane or any of the Healthy Living columnists at healthyliving@wwbh.org
Monday, August 13, 2012
Prioritize when it comes to buying organic foods
Many people can’t afford to buy all organic foods. If you
are concerned about your health but also worried about the price tag, there are
ways to prioritize when to buy organic and when you don’t really need to.
Alice Facente is a community education nurse for the Backus
Health System. To comment on this column or others, visit the Healthy
Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
The Environmental Working Group has developed a list of
the foods highest in pesticides. Called the Dirty Dozen, the list includes
celery; peaches; strawberries; apples; blueberries; nectarines; bell peppers;
spinach; kale; cherries; potatoes; and grapes. These are some healthy and great
tasting foods, but if at all possible, buy these foods organic.
I also recommend that you buy organic milk and meats. In
my opinion, the expense is worth it.
But not all food needs to be organic. Food generally
considered to be lowest in pesticides are: onions; sweet corn; pineapple; kiwi,
mango; asparagus; cabbage; eggplant; tomatoes; broccoli; sweet potatoes; and
watermelon.
Another suggestion I have is to buy local whenever
possible. Farmers markets are springing up in every town, and produce is
usually freshly-picked and generally contain less pesticides and other
chemicals.
Monday, August 06, 2012
Exercise can be fun — and free
As I get older I seem to be getting increasingly lazy. I found myself putting my hands under
the faucet at home and waiting for the water to turn on – just like the
automatic water faucets at work. Some public restrooms have sensors so we don’t
even have to flush the toilet.
TV remotes,
automatic door openers, electric can openers, escalators located right next to
stairwells…it seems there is no need to exert ourselves these days. We all know
we should get daily exercise for good health, but not all of us want to pay for
a gym membership or buy an expensive treadmill to accomplish that goal. Here are 10 ways to get exercise — and
all for free!
• Park your car as far away as you can from the store or
building entrance and walk.
• Improvise on exercise equipment — fill an empty milk jug or
ketchup bottle with sand, and use instead of dumbbells, but research proper use
of weights to avoid injury.
Laundry detergent bottles and soup cans are also good improvised
weights.
• Take the stairs, not the elevator or escalator.
• Clean your house — be vigorous when vacuuming, bending,
dusting, or mopping the floor.
• Join community programs — walking or hiking groups are
already in existence in most communities, or start one of your own.
• Substitute a yoga exercise ball for your lounge chair when
watching TV at home, or do it at your desk at work if your boss permits it!
• Get off the couch and exercise while watching TV. A friend of mine does “crunches” or
sit-ups during every commercial break.
• Check your local library for free exercise books or videos
to check out.
• Call your local Parks and Recreation department and ask for
free exercise programs. Many have
made arrangements with schools for brisk hall walking during after-school
hours. Free use of school
basketball or tennis courts may also be available when school is not in
session.
• Find an exercise buddy and set up a schedule to meet and go
for a brisk walk in the neighborhood — it’s much more fun, and you will be
motivated to stick to your regimen so as not to disappoint your buddy.
Alice Facente is a community education nurse for the Backus
Health System. To comment on this column or others, visit the Healthy
Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
