Healthy Tips for Living

As of January 1, 2011, this blog was discontinued. Our constituency prefers newsletters and personal contact. Thank you!

Into the gardening craze? Help us help somebody else with helathy food. Eliminate food deserts by giving the gift of love and donating food to my Thanksgiving holiday giveaway project at Tri-Cities High School in East Point, GA. We need: cans of vegetables, boxes of stuffing, cranberry sauce, macaroni noodles, cans of juice and a few more turkey’s. Deadline is Nov. 19.
For more information, message me. We hope to give away a minimum of 20 food baskets to daycare clients and youth on the south side this year. (This is a Fulton County 4-H youth project.)

(NewsUSA) – Today’s busy lifestyles leave little time for basic cooking, and have led to a growing trend of daily fast food meals — for breakfast, lunch and dinner! But eating healthy and cooking at home can fit within a busy lifestyle if you learn to make quick, 15-minute meals.

Deana Gunn and Wona Miniati, authors of the “Cooking with Trader Joe’s” cookbooks, are two moms who found that recipe shortcuts are the key to quick meals — and kicking the fast food habit.

“By taking fresh ingredients and strategically coupling them with prepared items and shortcuts from the grocery store, we can create healthy meals in a fraction of the time it would take to make from scratch,” says Gunn.

Most markets now offer fresh, ready-to-use ingredients such as jarred sauces, cut veggies, bagged salads and marinated meats — the key to these easy shortcuts. Here are Gunn and Miniati’s top 10 kitchen tips and tricks for cooking delicious and easy meals at home, without compromising quality or resorting to the drive-through:

1) Use prepared sauces, from marinaras to curries. Add vegetables or meats and simmer, or toss sauces with couscous or pasta.

2) Add everyday superfoods, like canned beans or pre-cooked lentils, to soups or salads, or serve them over rice.

3) Pick up a fully cooked rotisserie chicken. Use the leftovers in wraps or soups.

4) Perk up any meal with fresh herbs. Add fresh basil to a simple pasta dish, cilantro to plain rice, or rosemary to roasting potatoes.

5) Toss a healthy salad in minutes using washed and bagged salad.

6) Salad dressings do double-duty as fast and flavorful marinades for chicken or meats.

7) Transform boxed meals such as rice pilaf or mac-n-cheese by adding frozen vegetables, ready-cubed pancetta or a little curry powder.

8) Put an end to greasy pizza delivery. Use ready-made dough to roll out quick pizza crusts that you can top with your own favorite and healthy ingredients.

9) Customize cake and bread mixes to your tastes. Add dried fruits and nuts to a bread mix, or stir lemon and orange zest into a plain white cake mix.

10) Plan simple recipes for the week before going shopping. If you shop with meals in mind, you’ll save time and wasted groceries.

(NewsUSA) – Every time you pack your kids’ lunches, you have an opportunity to give them a fun, healthy meal. Are you making the most of it?

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, authors of the book “No Whine with Dinner,” along with the California Raisin Marketing Board, offer the following tips for better lunches:

* Take a Lunchbox Assessment. Look at your children’s lunches. Healthy lunches should include whole grains, such as whole-wheat bread, pitas or tortillas; high-quality lean protein, such as roasted deli turkey, beans or tofu; low-fat dairy, such as low-fat milk, yogurt, cheese and calcium-fortified soy milk; and fruits and vegetables, such as sliced apples, strawberries, California raisins, sliced bell pepper strips, baby carrots or raw green beans.

If your child’s lunch doesn’t contain something from each food group, figure out where you can add healthier foods. Improving your child’s lunch could be as simple as using whole-wheat bread instead of white bread or adding more fruit.

* Add “Try-it” Foods. Play the “try-it” game. When you go to the grocery store, let your kids choose a new fruit or vegetable they haven’t tried before, like yellow bell pepper or papaya. Bring it home, sample it, and consider adding the new “try-it food” to the lunch box that week.

* Pack Satisfying Snacks. A hearty and healthy mid-morning snack can hold your child over until lunch. Make snacks count toward good nutrition by packing fruit or homemade baked goodies like muffins, quick breads or “granola” bars. Enhance your recipes by adding whole-wheat flour or wheat germ for added fiber and nutrients, dried fruits such as California raisins for added antioxidants, and finely chopped nuts for extra protein.

If you’ve found a way to improve your kids’ lunches, head over to the California Raisins’ Web site, LoveYourRaisins.com, to enter the “Let’s re-Do Lunch” contest. Your healthy lunch makeover photos and tips will give you a chance to win a $5,000 cash prize, a year’s supply of California Raisin snack packs and a donation in your name to the food bank of your choice. The contest closes November 8th.

(NewsUSA) – The school year marks a hectic time for parents. Children run out the door to catch the bus, then spend their evenings at after-school programs or practice. As parents rush children between activities and struggle to balance work and family obligations, many might choose the easiest option available to feed their kids — fast food or convenience foods, like chips and cookies.

But there’s no reason that busy families can’t enjoy healthy meals and snacks through the school year. The Weight-control Information Network (WIN), an information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and the National Institutes of Health (NIH), offers the following tips for providing healthy food no matter how tight your schedule:

* Make sure that children eat breakfast. Without a healthy breakfast, children won’t have the energy to sit through their morning classes. Plus, they’ll be more likely to eat larger, less healthy meals later in the day. Even if your children are running late, they should be able to eat a slice of whole-wheat toast with peanut butter or a berry smoothie as they dash for the bus.

* Allow children to pack their own lunches. Children are more likely to eat meals that they help prepare. Give children choices between healthy options. For example, allow them to choose what kind of fruit they would like in their lunch. Try to include fruits, vegetables, a whole grain and healthy protein in your children’s lunches.

* Offer healthy snacks. If children want to munch after school, make sure that they aren’t reaching for potato chips by stocking your kitchen with healthier options. For healthy, kid-friendly snacks, try dried fruit and nuts; fresh fruit and yogurt; rice cakes, whole-grain crackers or whole-grain bread served with low-fat cheese, peanut butter, almond butter or soynut butter; pretzels or air-popped popcorn; homemade fruit smoothies made with fresh or frozen fruit and low-fat milk, soy or rice milk, or yogurt; and whole-grain cereals.

For more information, call WIN at 1-877-946-4627 or visit www.win.niddk.nih.gov, and read the free brochure, “Helping Your Child: Tips for Parents.”

(NewsUSA) – Each fall, school and community athletic fields are filled with four-year-olds taking their first kick at a soccer ball and high-school seniors practicing in hopes of reaching the state championship football game. At every age, children who play sports learn lessons about teamwork and the value of both winning and losing. According to the Centers for Disease Control and Prevention, children who are part of sports teams have more energy, perform better in school and are successful long after they leave the field.

Approximately 5 million uninsured kids in the U.S. may not experience the benefits of playing on a team. These kids often miss out because they can’t afford the necessary physical or treatment if they get hurt. Jackie, a 13-year-old eager to go out for her school’s track team, was one of those kids until her family learned that health coverage is available through Medicaid and the Children’s Health Insurance Program (CHIP).

Across the country CHIP and Medicaid offer free or low-cost health coverage for kids. Generally, a family of four that earns up to $45,000 a year can get their kids covered. Once enrolled, kids can get doctor and dentist visits, vision and hearing care, hospital care, mental health services, regular check-ups and shots, and needed treatment, including prescription drugs.

Upon learning that Jackie did not have health insurance and that her mother had suffered a heart attack before age 50, the school nurse knew Jackie would need more than a general sports physical to be cleared to participate in track. The nurse connected Jackie and her Mom with an outreach worker who helped enroll Jackie in the state’s health coverage program. Within two days, Jackie went to a primary care provider, and tests indicated a potential heart syndrome. She was referred to a cardiologist, who, after further exams, gave Jackie the green light for track.

Learning about available health coverage programs did more than get Jackie on the team, it potentially saved her life — Jackie is covered both on and off the field. Kids with insurance generally have better health throughout their childhood and into their teens. They are sick less often, get the treatment they need when they are not feeling well and are less likely to miss school — or a big game — due to illness.

Families with uninsured children can get connected to the CHIP or Medicaid programs in their states by visiting InsureKidsNow.gov or calling 1-877-KIDS-NOW.

(NewsUSA) – Warm weather means barbecues and social gatherings focused on food, but it also provides more opportunities to get outside with your family and make good on your goal to lead healthy, active lives. Getting outdoors together for a regular activity or sport increases both fitness and your bonds as a family. The following simple tips may help you think about other ways your family can get active and work together on healthy eating.

* Exercise without realizing it. Physical activity is something you can incorporate into your family’s daily life. When going to the mall, park in the farthest spot in the lot and walk to the entrance. Use stairs instead of escalators.

* Fool your eyes and your belly. Trick yourself and your family into eating less by using smaller plates. The larger the plate, the more food you’re likely to put on it — and the more you are likely to eat.

* Be a role model. Learn about portion control, read labels and look for smaller packages of your favorite foods. “No one ever said you need to give up the foods and drinks you love to be healthy, but you just need to enjoy them in moderation,” says Alisa Winters, a registered dietitian. Many companies offer portion-controlled options to help manage calorie intake. For example, Coca-Cola now offers a 90-calorie Mini can for quenching smaller thirsts.

* Put down your fork. Slow down and enjoy your meal. Take time to concentrate on what you eat and really taste the flavors and feel the textures of the meal.

* Bond together. Make dinner about enjoying time together. Encourage everyone to help in preparing healthy meals, and don’t use the dishwasher after dinner — wash, dry and put away the dishes as a family. It will give you a few more minutes together.

“Living a healthy lifestyle as a family can still be fun. The key is to balance calories you consume with regular exercise,” Winters notes.

And last, but not least, don’t plop down in front of the television after dinner. Get out and take a walk — and bring the family!

(NewsUSA) – This fall, some students face more than a new school year — they face a whole new school. Transition years, in which students move from elementary to middle school and from middle school to high school, can be exciting and full of promise. But adjusting to greater academic challenges and a different social environment can be scary, as well.

Students may worry about making friends, peer pressure, getting lost and having a different teacher for each class. So, what can parents do to help children through this major change? Sylvan Learning offers the following tips.

* Get to know the school. Attend the end-of-summer activities your school offers. There’s probably an open house — take your child, and invite one or two of her friends to go with you. If the school doesn’t have an open house, advocate for one.

* Roam around. Explore the campus. Have your child’s new schedule with you. Go to the classrooms, the restrooms, the cafeteria, the gym, the main office, the nurse’s office and the guidance suite. Note how long it takes to get from classroom to classroom.

* Be prepared. Buy a combination lock before school starts, and let your child practice locking and unlocking it.

* Be encouraging. Encourage your child to join clubs, teams and activities. This is a great way to make friends, discover new interests and talents, put down roots and build confidence.

* Know the teachers. Keep in periodic touch with teachers in person and through notes, e-mail or the school’s Web site. Know what they expect from students, when report cards come out, when major assignments are due and when tests are scheduled. Help keep your student on track by being persistent when necessary.

* Organize. Help your child stay ahead by setting goals, planning for important dates and events and establishing homework and studying routines.

For additional resources and free seminars on “Transitions: Middle and High School,” visit www.sylvanlearning.com.

(NewsUSA) – Cold weather is in the rear-view mirror, and families across the country are gearing up to get active outdoors. With the threat of cabin fever waning, now is the time to get familiar with a few helpful tips to ensure a safe and stress-free season for the entire family:

* Avoid insect and tick bites. Bug bites can be dangerous, so take precautions, such as wearing insect repellent, tucking pants into socks or shoes when hiking in the woods and staying in the middle of trails to avoid overhanging branches. Avoid scented soaps and lotions that can attract bugs.

* Always wear sunblock. Limit exposure to the sun, especially between 10 a.m. and 4 p.m., when sun rays are at their strongest. Use sunblock that offers UVA and UVB protection with an SPF of 15 or higher. Apply sunblock 15 to 30 minutes before going out in the sun, and reapply it every two hours or after swimming, sweating or towel-drying.

* Avoid heat stress and heat stroke. It’s easy to get caught up in the fun of outdoor activities, but in extreme heat conditions it’s important to not push beyond your physical limits. Drink plenty of water to avoid dehydration and be on alert for symptoms of heat stress and heat stroke, such as thirst, cramps, fatigue, dizziness, nausea, vomiting and fever.

* Get your physical. If children are planning on participating in camp or sports over the summer, it’s important that they have a physical exam to ensure they’re physically ready to be active. Take Care Clinics, professional walk-in health care clinics located at select Walgreens across the country, are now offering sport and camp physicals for just $35 through September 2010.

A sports or camp physical is a perfect opportunity to interact with a trusted health care professional. Take Care Clinics are a convenient option for parents with busy schedules, as these clinics are open seven days a week and on weeknights, and don’t require appointments.

* Use your best judgment and take the appropriate precautions. If an accident does occur, seek treatment from a health care professional. Take Care Clinics can be a great resource for high-quality, affordable and convenient care for everyday illnesses, minor injuries like splinters, sprains and strains, and treatment for an expanding range of skin conditions including sunburn, tick and other insect bites, poison ivy, wart removal and more.

To find a clinic near you, visit TakeCareHealth.com or call

1-866-Take-Care (1-866-825-3227). High-school and middle-school level, pre-participation sports physicals are not available at Take Care Clinics in Kansas.

(NewsUSA) – Children have become much less active, contributing to the growing childhood obesity epidemic that’s affecting neighborhoods across the country.

According to the Centers for Disease Control and Prevention, childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children ages six to 11 years increased from 6.5 percent in 1980 to 19.6 percent in 2008. Additionally, rates have increased from 5 percent to 18.1 percent among adolescents ages 12 to 19 years.

“The incidence of childhood obesity in the United States and its consequences are devastating,” says Dr. Richard Visser, the Minister of Health for Aruba and a childhood obesity researcher and educator. “We really have to do something to help the next generation, and we have to start with the parents.”

Recently, Boys & Girls Clubs of America teamed up with the Kimberly-Clark Corporation to produce the first-ever Family Strengthening Virtual Symposium, where Dr. Visser led a powerful session entitled “Our Kids Supersized: How to Prevent Childhood Obesity and Promote Healthy Weight in Youth.”

Dr. Visser suggested that parents’ lifestyles predetermine the weight and health of their children. He offered parents and caregivers the following tips for healthier families:

* Eat breakfast every day, and enjoy smaller-portioned snacks several times throughout the day.

* Avoid food that contains excessive fat or simple sugars.

* Eat together. Communal eating encourages healthier eating habits.

* Feed kids only when they’re hungry, and eliminate snacking in front of the TV or while playing video games.

* Make sure children get at least 60 minutes of vigorous physical activity every day, and limit electronic device use to no more than two hours per day.

“Getting parents to commit to a healthier lifestyle will greatly impact the lives of their children — from eating right to exercising — it’s an educational process and lifestyle change that needs to happen.”

Find more tips for parents, and watch Dr. Visser’s session on the Family PLUS Web site at www.familyplus.bgca.org.