Nutrition for the Future: Eat, Play, Rest

Eat ... Play ... Rest ... REPEAT

2012-01-01T09:55:00.000-08:00

I was lucky enough to spend New Year's Day 2012 on Treasure Cay beach in the Bahamas - starting with a long barefoot walk in the sand. It gave me lots of time to think about the futility of most resolutions and the simplicity of living healthfully. For me, it all comes down to three steps: Eat, play, rest ... repeat. Thus, a new look, a new theme, and a new focus on the simple things for lifelong health ...

EAT WELL:

Enjoy a mindful eating style – built on a foundation ofbalanced, regular meals and snacks. Any nutrient-rich plate starts with healthyservings of colorful fruits and/or vegetables, adds the goodness of wholegrains, and includes the power of protein. Eating well deserves reallyrefreshing beverages – drink ice-cold milk with meals and refreshing water withsnacks.

PLAY OFTEN:

The key to getting active and staying active at anyage is enjoyment. When you play hard and have fun, you are more likely to makephysical activity an everyday habit. Both children and adults need plenty ofactive ‘playtime,’ at least 30 to 60 minutes a day of walking, dancing, biking,swimming, skiing, snowshoeing, or your favorite ball game.

REST ENOUGH:

Surveys show that most of us do not get enough sleep,which can contribute to both physical and emotional stress. Getting enoughsleep (7 to 8 hours for adults, more for kids) improves overall health andbetter mental performance at work and/or school. For a positive outlook and abalanced lifestyle, make a good night’s sleep, as well as daytime down time(meditation, yoga, etc.), a top priority every day.

Simple Ways to Be Active - and Give a Gift TOO!

2011-12-17T06:52:00.000-08:00

In our busy, stressful lives, two things can be in short supply (especially at the holidays) - time and money. We don’t have time to go to the gym or stick to a fitness routine. And, we don’t have money for all the presents we want to give or all the donations we want to make. These simple, active solutions solve both problems at once!

1. Walk someone’s dog.

Both dogs and their walkers get real health benefits. For older folks or those with disabilities, getting a dog out and about can be difficult. Offer to regularly walk a friend or neighbor’s dog and everyone wins. You’ve given someone a real gift, plus both you and the dog will be in better shape. Shelter dogs also need walking, which can be your donation to the facility. To give equal time to both my grand-puppies, this is Lilli who lives in Philly on a walk to the local dog park with me this fall.

2. Play with someone’s kids.

Children nearly always have more energy than busy parents, especially single parents. And, most American kids aren’t getting anywhere near the 60 minutes of daily activity they need. Set up a regular playdate for sledding, biking, Frisbee® or shooting hoops - and you will give your nieces, nephews, or neighbors (and their parents) a precious gift.

3. Remove someone’s snow.

In Montana and many other states, getting rid of snow can be a regular fitness activity for several months of the year. Helping a relative, friend, or neighbor keep their sidewalks and driveway clear can be a real gift to them - and outdoor physical activity for you! (To be safe and injury-free, make sure to wear hat and gloves; warm up before starting; and shovel small amounts carefully.)

4. Help with someone’s yard work.

All across the country, yard work is a year-round activity (which can be very expensive to pay for). If working outside is something you enjoy, give a neighbor, friend, or relative the gift of your time and energy. Better yet, offer to share yard time with someone: By working together in each other’s yards, you’ll have someone to talk to and the time will go faster.

5. Introduce someone to your favorite fitness activity.

If you belong to a fitness center or gym - or take regular dance or yoga classes, invite a friend to go with you. Most businesses offer free passes to potential new members and many offer a two-for-one package, especially around the holidays. While there may be a small price-tag for this gift, you can offer courtesy ‘chauffeur’ services to get them there and back.

Furry Treadmills, Virtual Trainers, and other Green Fitness Tips

2011-12-10T05:33:00.000-08:00

Green fitness is a way to improve your health while minimizing your environmental impact. These tips combine green principles with frugality: saving money, getting strong, and reducing waste - all at the same time.

1. Think of your dog as a treadmill with fur.

This is definitely my favorite form of green activity, especially during the winter when my “grandpuppy” Rok stays with me. How could anyone resist that adorable snowy face! We walk 2-3 hours every day in every kind of Montana winter weather. I keep a wide selection of warm outwear and boots near the door – ready for his wagging tail and “please-take-me-out” eyes. Going out for a dog walk is definitely the highlight of his day – and mine! It’s even better when we each have a friend with us to walk-and-talk.

Many dogs can use an activity upgrade as much as their owners! Getting serious about dog walks will be good for you and good for your pet. If you are both out of the shape you would like to become, start slowly and take it easy. A couple of shorter, vigorous walks (20-30 minutes) may be more effective and easier to fit into your day. No dog at home? No problem! Walk a friend’s furry little treadmill – or contact your local animal shelter or pet rescue group about walking their dogs.

2. Become a regular library patron.

No, reading is not a fitness activity (unless you read while pedaling a stationary bike). However, libraries are an incredible resource for information that gets used over and over again (a great way to reduce waste). Check out your local library for fitness information – DVDs, CDs, tapes, books, and magazines – which are all free (a great way to save money). To turn any library visit into a serious strength builder, walk or bike to the library with your books and other items in a backpack.

3. Turn your home into a thrifty gym.

It’s no fitness myth: You can get strong at home without fancy equipment or expensive club memberships. All it takes is a minimal investment (hand weights, a mat, and maybe a stability ball – remember to check garage sales) and some items around the house, such as chairs and a couple of stairs. For simple instructions, check out a book from your local library or use a no-charge, online virtual fitness trainer, like the one at Strong Women. Minimal cost, maximum strength!

4. Get good with a resistance band.

Resistance bands are probably the most versatile, flexible, and portable fitness equipment on earth. They take up minimal storage place and use no electricity (making them more environmentally-friendly than exercise machines). Best of all, they are cheap: less than $10 for one band or under $20 for a set with several sizes. Most bands come with simple instructions – and you can find dozens of videos for strengthening every part of your body online.

You may want to consider other possibilities that are not quite as cheap or as green, such as buying used equipment. Most in-home fitness stuff (treadmills, stationary bikes, elliptical trainers, gym sets, etc.) is never used again after the first six months, so it ends up in garage sales, online classified sites, and second-hand sports stores. Look for good quality items (read consumer reviews first) and test them carefully to make certain they are still in working order.

5 Nutrient-Rich Ways to Make Meaningful Food Donations

2011-12-05T13:40:00.000-08:00

During this time of holiday giving for those in need, most food banks/pantries prefer cash donations, so that they can maximize their purchase of most-needed items. When you do donate food, focus on the nutrient-rich options listed below. Most locations will refuse perishable items, homemade products, unlabeled cans, home canned foods, and any open packages.

1. Donate protein foods.

These more expensive items are usually very welcome donations for hungry families. Options include canned tuna, salmon, and chicken. Canned meals - such as beef stew, chili, or hearty soups - are also good choices. Other shelf stable proteins include nuts, sunflower seeds, and peanut butter, as well as canned beans, peas, and lentils.

2. Donate whole grain foods.

Grain staples are important foods for every family. Maximize the nutritional value of your food donations by choosing whole grain options whenever possible. Meaningful options include whole grain pastas, quick cooking brown rice, and breakfast cereals that are lower in sugar and higher in fiber (ex. oatmeal, Cheerios®, and Chex®).

3. Donate canned/dried fruits and 100% juices.

Fruit and 100% juice are good sources of vitamin C (and sometimes vitamin A), as well as potassium. Excellent shelf-staple options include fruits canned in juice (pineapple, peaches, apricots, etc.), as well as applesauce and dried fruit (without added sugar, if possible). Purchase 100% fruit juice or juice mixtures in cans, boxes, or plastic bottles.

4. Donate canned vegetables and 100% juice.

Reduced-sodium veggies are also important sources of vitamins, potassium, and fiber, while veggie juice can be an excellent source of vitamins A and C. Tomato products - such as tomato sauce, stewed tomatoes, chopped tomatoes, prepared spaghetti sauce, and 100% tomato juice - are especially nutritious and versatile items to donate.

5. Donate shelf-stable dairy foods.

Dairy foods are important for families, especially growing children. Cash donations to food banks can help to purchase low-fat fluid milk, cheese, and yogurt. You can also make direct donations of shelf-stable products, including dehydrated milk powder instant breakfast, and evaporated canned milk.

Behind the Ridiculous Headlines to the Real School Lunch Heroes: From Pawtucket to Portland

2011-11-29T05:11:00.000-08:00

Over the past two weeks, media coverage of America’s school lunches has – thankfully – gone from worse to wonderful. First, the pizza-as-veggie headlines erupted into ridiculousness after Congress voted on November 17^th to make some changes in the proposed rule for new USDA school meal standards.

For the record, “Congress did not declare pizza as a vegetable” (Washington Post). Tomato paste did become one more topic for partisan political bickering In DC, as outlined by the St. Petersburg Times Truth-o-Meter on November 22^nd.

Fortunately, “lunch ladies” set the record straight for themselves with a primetime performance on the November 22^nd episode of Food Network’s Chopped. As four school nutrition professionals sliced and diced their way to TV fame, America saw, firsthand, the creativity and commitment that go into preparing millions of healthful meals for hungry children every day. It’s no wonder that White House Policy Advisor for Healthy Food Initiatives, Chef Sam Kass, declared, ”These women are heroes.”

The good news for American kids is that these Chopped Class Acts contestants, led by top prize winner Cheryl Barbara from New Haven, Connecticut, represent thousands of unsung heroes in schools from coast to coast. Here are three of my favorite school districts, representing the real revolution in our school cafeterias – positive stories and photos showing Washington, DC, that America's "Lunch Ladies" are way ahead of you on pizza AND vegetables.

Just northeast of NewHaven, in Pawtucket, Rhode Island, Solange Morrisette is the General Manger of the foodservice management contract with the district (serving 9,000+ kids, 71% free/reduced) and Co-Chair of Rhode Island’s Healthy Schools Coalition. With ten HealthierUS School Challenge Awardwinning schools, Panini stations, and made-from-scratch sweet potato muffins, Pawtucket is dedicated to putting delicious nutrition – locally grown whenever possible – on school trays every day. Everything on this October fruit and veggie bar is Rhode Island grown except the grapes!

As we head to the other coast, let’s make a stopover in Provo, Utah, where director Jenilee McComb oversees an award-winning Child Nutrition Program, serving 14,600+ students with about 45% eligible for free/reduced meals. The Provo Facebook page is a wonderful window into how local schools feed and support local communities, by buying from local farms and orchards, serving Thanksgiving family feasts, and celebrating Veterans’ Day with Heroes Lunch at school. Like many school districts, Provo has brought ideas from local chefs to school – and put some unexpected foods, like Quinoa and Black Bean Salad, on the menu.

Where Interstate 84 nears the Pacific coast, 3,000+ miles from Rhode Island, the large, urban Portland, Oregon, Public School District serves 46,000+ students (45% free/reduced) in 88 schools with 240 foodservice staff. In this ethnically diverse city, the Nutrition Services Department, directed by Gitta Grether-Sweeney, MS, RD, has menu descriptions in 6 languages and serves 11,000 breakfasts, 21,000 lunches, and 2,000 suppers daily – with no a la carte sales. Portland purchases over 30% of its products from local vendors for Farm to School programs like Harvest of the Month and Local Flavors, illustrated on this eye-catching tray with made-from-scratch lasagna and whole grain breadstick, plus Oregon apples, pears, greens, pasta, and more. With a strong commitment to school gardens and nutrition education, Portland is a prime example of excellence in school nutrition.

From sea to shining sea, three very different districts doing what’s right for kids’ nutrition every school day – and through the summer months as well. Breakfast, lunch, and sometimes supper, the everyday heroes in school cafeterias are helping our children to make smart choices for strong bodies and sharp brains. That’s what should make the headlines in DC – and every other American community.

PIZZA-ON-THE-BRAIN (and on the grill)

2011-11-19T16:29:00.000-08:00

The media has recently been obsessed with the pizza is schools - but they have gotten the story all wrong. There Are PLENTY of pizza veggies in schools - on top of pizzas (like the local tomatoes in this photo from Foster-Glocester High School in Rhode Island), as side dishes (summer squash, zucchini, green/red peppers, carrots, and onion here), and incredible varieties on salad bars.

Pizza at school us so much more than the inside-the-beltway food fight would have you believe! Check out the amazing pizzas being served from coast to coast on School Meals That Rock.

For at home treats, I heartily recommend pizza-on-the-grill. From much trial and error (uncooked, burnt-to-a-crisp, and everything in between), here’s what I have learned grilling pizza.

Get well organized beforehand. Once things get cooking, you need to keep the pizza assembly line moving steadily while the grill is hot. (I generally save my wine to drink with the pizza.)
Aim for a medium-hot grill with coals (heat) well-spaced underneath the cooking area. Too hot, you’ll have a burnt crust, too cold and nothing will melt on the top. You can put the crust directly on the grill or, as I prefer, use a metal pizza pan with holes.
Go minimalist with toppings. This is not the place for your favorite man-cave, five-meat, four-cheese pizza recipe. If you load up the toppings, the heat will have trouble getting through to melt the flavors together.
Make it a group effort. Actually, very little effort is required when many hands are involved. Guests and family can help chop and prepare toppings. Then, as the crusts come off their first round on the grill, folks can create their own unique and flavorful combinations.

BASIC PIZZA PROCESS:

Prepare dough. Roll out smallish (1-2 person) pizzas that are thinner in the center and have a small rim around the edge.
Grill crust on one side until golden brown. Time required may be as little as 5 minutes, depending on the temperature of the grill. Burst any dough bubbles that rise on the top of crust.
Flip pizza and add sauce and toppings on the cooked side of the crust.
Place uncooked side of pizza on grill; cover and cook until ingredients are heated throughout and bottom crust is golden. Cheese should melt but may not bubble as it would in oven.
Remove from grill; let cool for a minute or two on a cutting board or counter top. Slice and serve with a tossed baby green salad, your favorite summer wine or ale, and fruit for dessert.

TOOLS OF THE TRADE:

Grill
Metal pizza pan with holes. While I always use a pizza stone in the oven, I find that they don’t get hot enough on a charcoal grill.
Nice big spatula (for moving pizza around)
Plenty of cutting boards or counter space (to cool and cut pizzas on)
Rolling pizza cutter (easier than a knife)

ESSENTIAL INGREDIENTS:

Crust:

Use your favorite pizza dough recipe. Make certain that it can be rolled (or stretched) to be relatively thin so it can cook quickly.
I let my bread machine do the kneading (so that I can take an afternoon walk). I use high-gluten bread flour and a simple recipe that includes olive oil and honey, adapted from Laura Werlin’s All-American Wine and Cheese Book (which also is the basis for one of my fav topping combos, noted below).

Sauce:

Go lightly with sauce, if you use any at all. Since the heat is mostly below the pizza, too much sauce can make the crust soggy and keep the other ingredients from heating up nicely. Instead of sauce, brush crust lightly with olive oil, flavored if you like. Instead of plain tomato sauce, consider a thin layer of pesto or spicy BBQ.

Toppings:

I favor light, local, fresh ingredients in unusual combinations. The combo that I love from Werlin’s book is Gruyere, wild mushrooms, and arugula (any tender green could be used). The mushrooms are drizzled with olive oil and lightly roasted in the oven or on the grill. The arugula is tossed with fresh lemon juice and olive oil; then placed on the fully cooked pizza.
Other delicious options: leftover Thanksgiving turkey (!!), grilled chicken, salmon, sausages, vegetables (asparagus to zucchini) and/or fruit (think pineapple) cooked just prior to the pizza. For cheese, think beyond the typical pizza blend to Asiago, blue, Chevre, feta, Gouda, Pecorino, and Swiss.

BREAKFAST-ON-THE-GO

2011-11-13T13:11:00.001-08:00

I have breakfast on the brain. Not only am I going to New Mexico as a speaker at their School Breakfast Summit on Tuesday, but I also saw beautiful breakfasts in the Alma Public Schools last week.

Breakfast is essential for success at school (and also very important for how adults perform at work). Kids who regularly eat breakfast tend to have a greater ability to focus on tasks, better classroom behavior, and improved test scores.

When you skip breakfast, your brain does not have the fuel it needs to learn new information or concentrate on complex tasks. If your family’s morning schedule is sometimes too complicated for a sit-down breakfast, plan to get one on-the-go.

PLAN

When you need breakfast on the run, a little planning can save both time and money. By planning ahead, you can skip the fast food drive-thru or convenience store stop - and make sure that your family has the high-octane nutrition they need to succeed.

Breakfast in the car: Bring breakfast from home for better nutrition and less money. While not all breakfast foods travel well, there are plenty of delicious options.
Breakfast at school: Many schools have great breakfast programs. Cost is minimal (free for eligible families) and the convenience is awesome. Ask about it at your school.
Breakfast at your desk: A mid-AM desk-fast may be an option for adults and teens who don’t like to eat first thing. Plan to use items that travel well in a backpack.

EAT

Whole grains: Whole grains are the best AM choices for high octane carbohydrate energy. Easy-to-carry choices include: multi-grain bagels, oatmeal-fruit muffins, trail mix made with a whole grain cold cereal, or a favorite sandwich on whole grain bread.
Calcium-rich foods and drinks: Most young people (and many adults) are not meeting calcium needs. Low-fat/fat-free dairy foods in AM (milk, yogurt, and cheese) can provide one of your 3-Every-Day. String cheese is perfect for eating on the run.
Colorful fruits: While veggies are for breakfast too, most of us are more likely to eat fruit in the AM. Fortunately, fruit - the original fast food - travels well, esp. dried fruit (by itself or in trail mix) and pre-sliced (for convenience) apples, pears, and oranges.

ENJOY

You can have a power breakfast anywhere -- at home, in the car, at school, or even at your desk. The key is to have a balanced breakfast every day, so that your brain is properly fueled for the learning and living.

5 Delicious Ways to Serve Up Leafy Green Vegetables

2011-10-30T17:27:00.000-07:00

While the delicate greens of summer are a distant memory in most farmers’ markets, hearty winter greens can be found in many locations. This beautiful dinosaur, or lacinto, kale made a delicious stir-fry after a recent trip to a Raleigh, North Carolina.

When it comes to veggies, the experts agree: Enjoying 1/2 to 1 cup of nutrient-rich leafy greens every day is a super smart nutrition decision. Greens are packed with vitamins, minerals, and fiber - plus they may reduce the risk of heart disease and some cancers. Now, that’s the kind of news you can really dig into!

1. Toss leafy greens into a salad.

All the best salads start with leafy greens. In terms of veggies (and fruits), the darker the color the more nutrition in the produce. So, start all your salads with Romaine and red lettuces, baby spinach, or maybe some arugula. Then, add a variety of colorful chopped produce. Strawberries, craisins, and bananas go great with fresh spinach.

2. Chop leafy greens into a stir-fry.

Almost any vegetable works great in a stir-fry, especially when combined with thin slices of lean beef, pork, chicken, or tofu. Chopped leafy greens, such as spinach, kale, and various Chinese cabbages, are the perfect addition to stir-fried dishes. Since leafy veggies cook quickly at high heat, add them just before serving the stir-fry.

3. Stir leafy greens into a hearty soup.

Soups are another easy way to enjoy leafy green vegetables. Flavorful varieties, such as mustard greens, beet greens, and kale, are especially good in bean and lentil soups. Greens also cook quickly in hot liquids, so chop them into medium-sized pieces and add 10 minutes before serving. A few greens can really jazz up canned soups as well.

4. Roll leafy greens into a sandwich wrap.

Start with a tortilla or pita bread. Choose some protein (tuna or chicken salad, sliced turkey, or roast beef, low-fat cheese, etc.). Then, add a layer of leafy greens. Romaine lettuce, baby spinach, and arugula are great greens for wraps. They’re also really tasty on top of pizza (toss lightly with olive oil or lemon juice and serve on cooked pizza).

5. Steam or sauté leafy greens into a side dish.

Fresh leafy greens can quickly be made into a delicious side for any meal. Steam and season with a little lemon juice; sauté with garlic or green onions; or microwave for 2 minutes and top with a little olive oil. For additional flavor, sprinkle lightly with cheese (feta, blue, or Gorgonzola) or chopped nuts (almonds, pecans, or walnuts).

5 Fun Ways to Fashion a Greener (and Healthier) Halloween

2011-10-21T13:57:00.000-07:00

Halloween is a wonderful excuse to have fall fun with children. Use these simple ideas to reduce the mounds of paper and plastic trash from a typical celebration. They’ll also make this year’s Halloween friendlier to the environment and to your pocketbook.

1. Fashion a Halloween party of your own.

Skip all the treat-or-trick worries about children’s safety and managing those gigantic piles of candy. Plan a neighborhood party at your home or larger event in a community facility. Have fun with old-fashioned, yet trendy activities and games, such as carving pumpkins (or squash) or Pin-the-Tail on the scarecrow (or donkey, if you want to be traditional).

2. Fashion costumes from reused/recyclable stuff.

Start with the basics: a pair of tights and a turtleneck. Then, convert a large cardboard box into a computer, TV, or colorful toy block with a little paint. Use twigs, flowers, leaves, and a green sheet to dress up as Mother Nature. Make masks with paper mache and dig through your closets for costumes. Pick up extra costume pieces at garage sales or second hand stores.

3. Fashion decorations from nature.

Decorate with nature: leaves, sticks, wheat, gourds, sunflowers, and other fall items create a wonderful atmosphere (and they can be composted afterwards). Make a scarecrow using old clothes stuffed with other old clothes or newspaper (reused plastic grocery bags can help prevent soggy stuffing). You can always add straw to the edges for the authentic touch.

4. Fashion trash into Halloween décor.

Make luminaries out of used tin cans: use a large nail and a hammer to punch out designs, paint the outside, and add some sand to hold a small candle. Turn glass bottles into candle holders and plastic containers into Halloween creatures like cats, ghosts, and pumpkins. Old sheets hung from ceilings or trees make good ghosts (wash and use for cleaning up later).

5. Fashion seasonal foods into party treats.

Purchase seasonal ingredients from your farmer’s market. Use pumpkin or squash for soups, breads, and muffins. Enjoy fall greens like baby spinach, with dried cranberries and nuts for a delicious salad. Slice local apples and dip in fat-free caramel or peanut butter. Challenge guests to make edible creatures with apple slices, PB, raisins, grated cheese, and other items.

WELL FED or FED UP: 5 Facts Everyone Should Know About Food at School

2011-10-16T10:36:00.000-07:00

Last week Sarah Wu revealed that, as Mrs. Q, she had documented a year of unappealing meals in her Chicago school classroom. Looking at the photos, I understand why she was fed up and, in fact, I agree with many of the action steps suggested in her book.

The problem is that Mrs. Q’s view of school lunch was a narrow snapshot in one school. The good news is that her book does not in any way represent the revolutionary changes that are leading what I like to call the Health-ification of School Lunch. This good news is showcased every day in the entries on School Meals That Rock.

I urge Mrs. Q and anyone concerned about food at school to visit districts of excellence taste the difference where the food meets the tray. Here are five key facts and outstanding schools where children are well fed every day:

1. There has been a REAL revolution in serving FRESH food in schools. Scratch cooking and local foods are two of the most important trends in school meals today. Many schools make their own pizza crust and at least one Missouri school even makes fresh mozzarella cheese! Even in large district’s central kitchens, they’re baking whole grain rolls and using local produce. Check out the beautiful trays and trends from dietitian Lisa Wiedner and the staff at Cypress-Fairbanks ISD outside of Houston (TX) on their website and Facebook page.

2. Over 1,500 schools have met the HealthierUS School Challenge. As one example, thanks to dedicated school nutrition professionals and leadership from the Office of Healthy Schools, dozens of Mississippi schools have won HUSSC awards, including 11 schools in Lamar County. Purvis High School received the first Gold with Distinction in the nation. In a state that gets a ‘bad rap’ for nutrition in general, leaders like Lamar County Child Nutrition Director Becke Bounds have stepped up to the ‘tray’ to make a real difference in children’s lives.

3. School nutrition programs serve amazing meals on minimal budgets. In the multi-cultural, high-risk, urban environment of Portland (OR) Public Schools, director Gitta Grether-Sweeney, MS, RD, and a staff of registered dietitians and public health professionals have created an outstanding Nutrition Services Department. Their amazing Harvest of the Month and Local Flavors programs are done with the 2011-12 USDA Reimbursements Rates of $1.51-1.80 for school breakfast and $2.77-2.94 for school lunch. When discussing school meals, it’s critical to remember that USDA reimbursement rates must cover both food and labor costs.

4. Food safety is job #1 in school kitchens everywhere. With heightened concerns about food safety (including in brown bag lunches from home), parents should know that school cafeterias are some of the safest and cleanest places to eat in American. In order to get USDA reimbursement for meals, schools must follow stringent requirements and develop extensive food safety plans. The recent ratings of the schools in Rutherford County (NC) Child Nutrition Programs are a perfect example, with all schools receiving an A rating with scores of 98.5% or above.

5. Supporting your local school cafeteria helps continue improvements. School nutrition programs do best when lots of students and staff enjoy their meals. If you want your school to serve more local foods, do more scratch cooking, and offer nutrition education, get involved in a proactive and positive way by reading Tips for Working with School Programs.

Five Easy Ways to Enjoy Mealtime Conversations

2011-10-12T19:08:00.000-07:00

Family mealtimes really matter – to children and to adults. Mealtimes matter both for the nutrition from MyPlate on the Dinner Table and for the conversations family and friends have around the table.

More positive mealtime conversations can help family communication, language skills, and even performance at school. Here are five easy ways to enhance the quality of conversations at any meal.

Create a relaxed atmosphere.

Quality conversations require a calming atmosphere – with minimal distractions. This means turning off the TV and radio news programs; it also means setting aside cell phones (except for emergency calls, of course). Music can be a nice addition – if it is tranquil, peaceful, and played at low volume.

Focus on laughter and learning.

Meals are generally not productive times to discuss difficult or stressful issues. They are wonderful times to share funny stories and to learn new views on current events. Make a family commitment to focus only on the positive at the mealtimes. Save disciplinary matters and problems for another time of day.

Respect and involve every family member.

Even very small children want to be part of the conversation. Make a conscious effort to engage everyone at the table. Be patient with those who take longer to express a thought – and actively seek out the opinions of those who tend to be quieter. Sometimes it helps to go around the table person-by-person.

Use conversation starters.

Tired of conversations that fall silent after a minute or two? Conversation starter cards may be just what your family needs to keep things lively at the table. Eat Right Montana Conversation Starters can be downloaded from the website (scroll down to April 2007).

Enjoy different viewpoints.

Promoting positive conversations doesn’t mean that everyone has to agree on everything. Establish a few ground rules – like no teasing, criticizing, rude comments about other people, or talking while someone else is talking. Listen thoughtfully to each other – and help children learn to appreciate differences.

MyPlate on the Dinner Table

2011-10-08T17:21:00.000-07:00

The USDA MyPlate healthy eating icon is the perfect tool for starting a healthy makeover of your family’s evening meals. Eating the MyPlate way is delicious, convenient, and easy on your food budget. ChooseMyPlate.gov has pages of helpful tips, details about the food groups, and ways to plan personalized menus.

PLAN

Want to save money on your food bills and make sure your family is getting the nutrition they need to feel great and stay healthy? The keys to dinnertime success are planning, planning, and planning. Seriously, planning ahead makes all the difference.

Write down a week of menus: Set aside a little weekend time to plan for the week ahead. You don’t need a fancy menu - plain paper or a computer calendar will do just fine. Consider each day’s schedule and how much time you will have to focus on dinner. Get family input - let everyone have a night or two for their favorite foods.

Keep the kitchen stocked with staples: Having plenty of healthy staples on hand makes it easy to follow your planned menus and to be creative when things don’t work out like you thought they should. Staples include canned beans and dry pasta in the cupboard, milk and cheese in the fridge, and frozen veggies in the freezer.

EAT

Put produce on half your plate: MyPlate’s key message is that we all need to eat more fruits and veggies. Fresh produce is fabulous, when it’s in season and the price is right. Remember, frozen vegetables are often less expensive and just as nutrient-rich! Canned produce works too, just rinse under cold water to reduce sodium or syrup.

Divide half into whole grains and lean protein: MyPlate suggests filling the other half of your plate with lean proteins and grains (whole when possible). Make a tasty combo with black beans in a whole-wheat tortilla; grilled fish and brown rice; baked chicken and pasta; or a bowl of beef chili with homemade cornbread.

Serve ice-cold milk with meals: Most of us are not getting calcium, vitamin D, and potassium. That’s why MyPlate recommends low-fat dairy with every meal. A refreshing 8 oz. glass of fat-free or 1% milk with every meal will help you fill those nutrient gaps - so that you can build and maintain strong bones for life.

ENJOY

The best part of a healthy dinner is enjoying it with family or friends. MyPlate also suggests we learn to savor our meals - eating more mindfully and slowly.

Putting the F-U-N into Walking and Biking to School

2011-10-03T03:53:00.000-07:00

It's Walk to School Week 2011 ... with a brand new theme: Hike It. Bike It. I like it.

Walking and biking to school is a win-win-win for kids and communities. First, there are real health benefits. Kids, and the adults with them, get the activity they need for optimal health and well-being. Secondly, there are academic “wins” because children who are fit and healthy are ready to learn. And, finally, there are environmental benefits. When more kids get to school under their own power, it reduces traffic and vehicle emissions, especially in and around school zones.

PLAN

Explore the safest routes: Teach kids how to walk with and without sidewalks and how to cross busy streets, as well as how and where to ride a bicycle properly.
Check all equipment for safety: Make sure that shoes fit well and are properly laced. Make sure that bike helmets fit properly and that bike parts are in good repair.
Create a walking school bus: Many communities have specific routes where adults are available to help many students walk together (www.walkingschoolbus.org).

PLAY

Walking and biking to school can easily become part of your family’s active lifestyle. Here are ten ways to put some fun into the transportation time to and from school:

Tell a story: Walking and talking is a great time for make-believe and tall tales.
Play a word game: Use creative ways to practice language skills for school.
Do what “Simon Says”: Take turns telling people to hop, jump, skip, or twirl.
Go geochaching: School routes are perfect for GPS hiding and seeking.
Have a scavenger hunt: Choose a theme, like things that start with A or Z.
Sing a song: Music - and easy lyrics - can lift the spirits along any path.
Practice dance steps: Talk about fun! Pretend you’re in your favorite musical!
Take a few photos: Digital cameras make it a snap to have lots of photo fun.
Walk the dog: Furry folks need activity as much as their human families.
Share some special time: Kids love to have time with adults who care.

ENJOY

Take a few extra minutes to get your children into the habit of walking and biking to school. Make it a win-win-win for their physical, mental, and emotional health.

Weight and Bullying

2011-09-26T10:42:00.000-07:00

Bullying is increasingly a major concern of parents, teachers, and school administrators. Kids may be bullied for a variety of reasons - or for no real reason at all. Weight-related bullying is not a new phenomenon. With all the current media attention to childhood obesity, this type of bullying seems to be increasing among students of all ages.

What we know

Being overweight can increase the chances of a child being bullied: Several recent studies have confirmed that obese children were twice as likely to be bullied than other kids.
Bullying can take a toll on a child’s physical and mental health: Medical experts say that being bullied can have serious effects on both physical and emotional well-being.
A student’s academic performance may also be affected by bullying: A 2011 study found that bullying victims often show a long-lasting decrease in grade point averages.

What parents can do

1: Talk to your children about all types of bullying.

Children are often afraid to talk about being bullying by their peers. They may be especially embarrassed if they already feel shamed or blamed about their weight.
Watch for signs that your child may be dealing with bullies, like problems at school or with previous friends. Keep asking and talking whenever you are concerned.

2: Take a zero-tolerance policy on weight-related teasing at home.

Teasing - or any negative comments - about a child’s weight can have long-lasting effects on self-esteem. They may even be the first step toward an eating disorder.
If you have concerns about a child’s health status, discuss them privately with your health care provider first. Make appropriate lifestyle changes for the whole family.

3: Help your school understand weight-related bullying.

If a child is bullied at school, find out who has responsibility for bullying issues in the district. Meet with them as soon as possible and keep a record of your meetings.
Request that weight issues be included in your district’s anti-bullying education. The Yale Rudd Center has useful materials at www.yaleruddcenter.org/what_we_do.aspx?id=197.

4: Help all children enjoy Health at Every Size®.

Children of all shapes, sizes, and weights benefit from delicious nutrition and fun fitness. At home and school, encourage everyone to eat smarter and move more.
For more about Health at Every Size® for children, download Everybody in Schools Curriculum Unit Resource Kit www.naafaonline.com/dev2/education/haesschool.html.

Revisiting 9/11 with Comfort Food

2011-09-09T07:51:00.000-07:00

I originally wrote this column on September 18, 2001. As we focus on the 10^th anniversary of this national tragedy, I believe that the benefits of eating together with family and friends are just an important. A recent issue of the Dairy Council of California Health Connections newsletter explored this issue in depth: Raising Healthy Eaters, Benefits and Challenges of Gathering Around the Table (Summer 2011).

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“Food to a large extent is what holds a society together and eating is closely linked to deep spiritual experiences.”

[Peter Farb in Consuming Passions: The Anthropology of Eating, 1983]

When I wrote my Nutrition News column last week, the world was a different place. The events of September 11, 2001, have left our lives more complicated, intensely painful, and very uncertain. At this point, to continue writing about sugar and health seems trivial and unrelated to the rhythms of life after such a disaster. As I move back and forth through shock, anger, fear, sorrow and hope, I – like all of you – am trying to put this tragedy into the context of my work and my family’s life.

I believe that food, and nutrition, have important roles in our lives as we move through personal grief, national tragedy, and global insecurity. On Friday, the National Day of Remembrance and Prayer, I invited friends to dinner and began to make bread – to make bread by hand, not by machine. In kneading dough, baking bread, preparing dinner and setting the table, I began to feel calmer and more settled – the solace of simple things in troubled times.

Since then, I have listened carefully to wise thoughts from religious leaders, poets, counselors, musicians and others. Many themes for healing, recovery and “getting back to normal” begin to emerge. Some words are mentioned repeatedly – family, ritual and community among them. Many people have also spoken of reordered priorities, of reminders of that which is truly important, of refocusing our lives on those things that really matter. Naturally, from my nutrition perspective, all these themes keep bringing me back to food.

In terms of food, the important things are the simple things: meals prepared for loved ones; nurturing food given generously; homegrown produce eaten in the garden; and bread, the staff of life, broken together. In the words of feeding expert, Ellyn Satter: “Eating is about regard for ourselves, our connection with our bodies, and our commitment to life itself.” [Secret of Feeding a Healthy Family, Kelcy Press, 1999]

My nutrition thoughts today are not about what to eat, but about how to eat. Since the beginning of human culture, eating together has been important to families and communities – and the rituals that bind us together.

Think about those words – and special meals come to mind. Holiday meals like Thanksgiving and Passover, shared meals like church potlucks and office parties, celebratory meals like birthdays and anniversaries.

Unfortunately, in our fast food culture, everyday meals have too often been seen as something to get through quickly – so that we can get on to something more important. In this troubled time, as we search for a sense of safety, there may be nothing more important than rediscovering the joy and security of good food eaten with others.

As we face the uncertainty of the future, cooking and eating together are among the simple things that can comfort us. The strength we seek, as well as nourishment, health, communication, and stronger family bonds, are as close as our kitchens and dining rooms. Here are a few ways to make food and nutrition even better than “normal” in the weeks ahead.

Cook together. Preparing food is a loving way to share time and bring generations together. Measuring, stirring, and chopping can be as comforting as other routine, everyday tasks. Kneading bread can be downright therapeutic.

Eat together. Make family meals a real priority as often as you can. If you live alone, reach out to family, friends, or co-workers – and break bread together. Eat together at home, eat together at restaurants, eat together at work, eat together at a picnic.

Turn off the television. Even in normal times, television makes it hard to eat well. The repetitive images of recent destruction can literally make us sick to our stomachs. Take a break from the news and focus on the tastes, smells and textures of food.

Return to rituals. Families have many rituals for meals – prayers, a moment of silence, joining of hands, candles, or festive touches, like flowers and special dishes. Making rituals part of everyday meals ties us to the past and to hope for the future.

Take time to share. Slow down and share – food, fellowship, memories, tears, laughter, and the joy of time together. Even small children can learn to share in conversations at the table. Give everyone time to share what is important to them.

Invite others to join you for a meal. A sense of community is one of the strongest ways to fight fear and move forward. By joining with others around the table, you can begin to take comfort from the nourishing food and loving companionship.

“Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.”

[Elsa Schiaparelli, Shocking Life, 1954]

The Flavored Milk Wars: Is a tempest in a milk carton good for kids’ nutrition?

2011-08-30T19:30:00.000-07:00

As a Registered Dietitian (RD) who has dedicated more than 30 years of my work and volunteer life to child nutrition, I’m bewildered by the intensity of efforts to ban flavored milk from schools. Petition drives, community forums, hyperbolic sound bites – really? Is this all about 10 or 12 grams of sugar? I wonder if these confrontational tactics are best the thing for improving children’s nutrition. Might our time be better spent collaborating on a school garden, a salad bar, or a campaign to get more calcium into kids?

First, let’s take a look at the facts about the flavored milk served in schools today. This is not a “milkshake” in a plastic bottle nor the flavored milk that you drank in school. In just the past five years, the dairy industry has responded to nutrition concerns and renovated their products dramatically.

From 2006 to 2011, the average calories in flavored milk decreased by 23 calories – to just under 143 calories in 8 ounces. This is only 39 more calories than white milk.

Decreasing calories has been accomplished by reducing fat (to fat-free milk) and reducing added sugar. Added sugar in flavored milk has declined by 30% – by 5 grams per cup – over the past 5 years.

Many dairies now offer flavored milk with just 10 to 12 grams of added sugar per cup. Some anti-flavor activists fail to remember all milk has 12 grams of natural sugar (lactose) straight from the cow!

For example, the fat-free chocolate milk served in New York City public schools has just 130 calories, 22 grams of total sugar, that’s 12 grams from naturally occurring lactose and 10 grams of added sugar.

Next, let’s keep our eyes on the nutrition prize. While some children in the US are getting too many calories for their activity level, a significant number of children are seriously under-nourished. The 2010 Dietary Guidelines for Americans listed four nutrients of concern for adults and children: calcium, vitamin D, potassium, and dietary fiber. These nutrients are “of concern” because our low consumption can affect our health today and in the future. Here ‘s how nutrients of concern relate to the flavored milk debate:

Just like white milk, flavored milk provides three of the nutrients of concern – all of them except dietary fiber.

All milks are nutrient-rich beverages. They are packed with what kids need for strong bodies – calcium, vitamin D, and potassium, as well as protein, phosphorus, and vitamins A, B₁₂, riboflavin, and niacin.

Dr. Rachel Johnson (University of Vermont professor and former dean) has studied milk consumption for years. Co-author of Drinking Flavored or Plain Milk Is Positively Associated with Nutrient Intake and Is Not Associated with Adverse Effects on Weight Status in US Children and Adolescents in the April 2008 Journal of the American Dietetic Association, Johnson has noted that “the battle against chocolate milk may be the wrong one.”

Finally, let’s figure out how to work together to improve nutrition in schools and for families, especially those in low-income, at-risk neighborhoods. Improving child nutrition in the US is going to take serious collaboration – among parents, dietitians, chefs, and school nutrition professionals.

Banning flavored milk might have the potential for a tiny reduction in calories. However, several national and local studies have confirmed that it is also likely to reduce overall milk consumption. Is this really a smart approach? No one – not even dairy advocates – is suggesting that we should push flavored at kids. Let’s have fat-free flavored milk as one option in school cafeteria. Let’s not throw important nutrients out with misplaced concerns about small amounts of sugar.

Let’s put our passion for child nutrition toward effective collaborations on positive ways to improve access to delicious nutrient-rich, more-locally sourced foods at school and at home. Let’s get together on School Gardens, local Farm-to-School projects, and helping kids build “Best Bones Forever.”

Dayle Hayes, MS, RD, president of Nutrition for the Future, Inc., blogs at Nutrition for the Future and showcases the school nutrition revolution at School Meals That Rock. She is the immediate Past-Chair of the School Nutrition Services Dietetic Practice Group of the American Dietetic Association and also Co-Chair of Billings Action for Healthy Kids in her hometown of Billings, Montana. Dayle is proud to work with the dairy farm families represented by National Dairy Council and regional dairy councils, such as Western Dairy Association.

5 Simple Ways to Start Walking with Your Sole Mates

2011-08-25T17:00:00.000-07:00

Walking is good for your body, your brain, and your mood. When you find a few good walking buddies, it’s good for your social life too! Walking is fun, easy, and probably the cheapest workout on the planet. All you need is well fitting, comfortable walking shoes. Put on a pair - and start walking your way to health and happiness today!

1. Wear your walking shoes around the house.

Walking shoes can put a spring in your step even when you are doing routine chores around the house. Put on some music and you might even feel like dancing. Plus, if you’ve got your walking shoes on, you can enjoy a 10-minute walk in the sun when you go out to empty the trash. Research shows that a 10-minute burst of activity can offer a real boost to your mood.

2. Wear your walking shoes to the office.

Walking at work can improve your health and productivity too. Studies show that physical activity can help one’s ability to concentrate on detailed tasks. A short walk instead of a high calorie snack may help reduce your stress and allow you to better focus on your job. Walking meetings can also be an effective way to get some business done with your coworkers.

3. Wear your walking shoes while shopping.

Whether it is running errands at lunchtime or longer shopping expeditions on the weekend, walking shoes can help you get things done while ‘working out.’ Take a friend or two and park in a central location. Walk to all your shopping destinations, then back to the car with your bags. Now, that is some successful multi-tasking, along with social networking too!

4. Wear your walking shoes to the game.

Ever go to children’s or grandchildren’s soccer, baseball, or football games? When you wear walking shoes, there’s no need to be stuck on the sidelines ever again. You, along with family members and friends, can walk around the field - being active, being social, and watching the game from all perspectives. Walking around is also a great way to entertain small children.

5. Wear your walking shoes everywhere.

Your sole mates - those comfortable walking shoes - can take you many places. They can take you around town, up and down mountains, or across foreign countries. They can take you into new social circles and help you make friends with dogs of all sizes. Wear your walking shoes whenever you can and you’ll probably be healthier, happier, and wiser.

Let's PLAY ... Let’s Go GEOCACHING!

2011-08-19T04:07:00.000-07:00

Created in 2000, geocaching is a real-world, outdoor treasure hunt - perfect for kids of all ages. Participants navigate to a specific set of GPS coordinates, trying to find a tiny “treasure” (such as fishing lures, small candles, colorful Band-Aids, miniature compasses, etc.) hidden there by another geocacher. While basic info is free online (www.geocaching.com), a premium geocaching membership with maps, ratings, statistics, support, and custom searches is only $30 per year.

PLAN

Purchase a GPS device: The only essential piece of hide-and-seek equipment for geocaching is something that can track GPS coordinates; an inexpensive one is just fine.
Download a phone App: Probably the cheapest way to geocache, Groundspeak Geocaching App uses GPS, Wi-Fi, and cell towers to connect you to Geocaching.com.
Sign up on Geocaching.com: The basic free membership allows you to access geocache locations and share your experiences. Upgraded memberships provide more.

PLAY

Geocaching is perfect for families - it’s a hi-tech, ongoing scavenger hunt that you can do geocaching anywhere! Here are 10 tips to make it fun for everyone.

1. Get kids involved: Put them in charge of GPS, caches, and even lunch!
2. Take one, leave one: Always leave something of equal or greater value.
3. Leave a signature cache: Make your mark with an object that impresses.
4. Use creative containers: Cover a waterproof box in camo tape, moss, or bark.
5. Add in adventure: Choose cache locations that involve a hike or swim.
6. Create friendly competition: Have teams race to find caches first.
7. Double the challenge: Put a cache inside a maze in a cornfield or park.
8. Make it a hike: Choose to seek a cache in a park that you want to explore.
9. Bring a camera: Post your successes on a family blog or Facebook page.
10. Hide-and-seek safely: Bring water, sunscreen, hats, and healthy snacks.

ENJOY

Make technology active! Technology often gets a bad rap for creating couch potatoes. Reverse the trend and have fun using technology to get the activity your body needs.

Let's Move to PLAY with Your Child Week

2011-08-13T16:00:00.000-07:00

When I heard that August 8 thru 14 was Exercise with Your Child Week, I thought ... what a difference a word could make! Very few adults love to exercise, since it sounds hot, sweaty, and expensive (especially if it involves a gym or equipment).

Change the verb to play ... and it's a whole different ball game, literally!! In fact, child experts all agree on at least one thing: Play is vitally important for children. Free play (as opposed to structured sports or video games) is an important way for kids to learn and develop. Here’s how to help your kids enjoy the real benefits of child’s play - any week of the year:

1. Turn off the television.

Too much television leads to sedentary bodies and minds. The solution is quite simple: Just turn it off. You can turn off your TV on specified days of the week (no TV on Tuesday or Thursday) or during specific time periods (no TV from 3 to 7 PM). Once TVs - as well as DVD players, video games, and computers - are OFF, kids can get up, get active, and get creative.

2. Go outside with your children.

The options for what to do when you turn off the TV are endless, especially when you open the door and head outside. Give children some time every day for unstructured play and interaction with a daily dose of nature. It will improve their physical health and enhance their emotional well-being at the same time. Learn more at GreenHour.org.

3. Save money with reused “stuff.”

Although many families spend tons of money on fancy toys, young children are often just as happy with reused household items. Before you recycle or throw things away, ask yourself: How could a child play with this? Paper towel tubes become bowling pins; cereal boxes and margarine tubs become blocks; and old (clean) socks become puppets.

4. Let imaginations run wild.

Imagination is one of the most amazing gifts of childhood. To cultivate the creativity and innovation that lead to school and work success later in life, kids need time to practice their imaginations. Adults can encourage imagination with simple what-if questions (What if lions squeaked and mice roared?), pretend play with simple props, and family storytelling times.

5. Teach skills during playtime.

Playtime doesn’t have to be all dragons, fairy princesses, and super heroes. Playtime is a wonderful time for young children to learn basic social skills, such as taking turns and following directions. Indoor and outdoor obstacle courses are great for large motor skills, while scavenger hunts are perfect for language skills as children follow (or develop) clues.

I want to give credit for the great play photo to the University of Washington's Let's Play: A Guide to Toys for Children with Special Needs ... since clear ALL children NEED to play safely indoors and outdoors.

5 Easy Ways to Plan Greener Camping Trips

2011-08-09T12:58:00.000-07:00

Camping trips are a great way to enjoy inexpensive family fun. Fortunately, the USA is packed with campgrounds from border-to-border. Wherever your camping destination, these five tips can help you plan ahead to take good care of our beautiful environment:

1. Plan to leave no trace.

The goal of eco-friendly camping and backpacking is to leave the outdoor world as you find it. That way, the next family can enjoy their outdoor experience as much as yours did. Plan to take home everything that you bring with you: Pack it in, pack it out. If the previous campers left some trash lying around, be really considerate and pack their stuff out as well.

2. Plan to reduce.

Packing less stuff in will reduce the amount of trash you have to pack out. As you plan your trip, look closely at food and other supplies for ways to cut back on waste (and save money too!). Plan meals carefully and only bring what your family will actually eat. Switch from Styrofoam, plastic, and other disposable supplies to reusable containers, plates, and cups.

3. Plan to reuse.

A little creative planning can make every camp item do double or even triple duty. Before the trip, freeze water in plastic milk jugs. These free blocks of ice will keep your food fresh in the cooler - and then provide clean water for drinking or washing at your camp site. When you’re back home, a little soap and water will get them ready for the next outdoor adventure.

4. Plan to recycle.

Some campgrounds offer ways to recycle cans, plastic bottles, cardboard, and other items. If your campsite recycles, that’s great. If not, make recycling easy by setting up small boxes, bins, or bags (maybe the ones the products were purchased in) to take stuff home with you. Encourage everyone to pick up recyclables they find from other careless campers or hikers.

5. Plan to sweat the small stuff.

Small amounts of our garbage can pile up quickly to become eyesores for us, as well as life-and-death matters for wildlife. Be a green role model for children by picking up the smallest pieces of trash, such as gum wrappers and pieces of fishing line. Make certain that there is always a place to put trash and recyclables - in the car, in the boat, and in the campsite.

Camping Food Smarts

2011-08-03T12:54:00.000-07:00

While food safety is important any time of year, proper food handling is essential for summer meals, especially when away from your home kitchen. Since any food-related illness can spoil a camping trip or family vacation, it is worth being extra careful with food in the summer. Fortunately, you can help keep food safe with four simple steps.

What we know

Food-related illness is under-reported and misunderstood: One in six Americans get sick from a food-related illness every year. Many of them blame it on the flu or other “bug."

Looking, smelling, and tasting are not accurate ways to check if food is safe to eat:Food can look, smell, and taste fine - and be full of bacteria that make you very sick.

Food safety involves four key steps: Any perishable food can be a place for disease-causing bacteria to grow. Visit www.homefoodsafety.org to learn more about the problem and, more importantly, the solutions!

What you can do

1: CLEAN - Wash hands often.

When water is available, use biodegradable soap. Rub hands together for at least 20 seconds, scrubbing all parts thoroughly. Rinse with water and dry with paper towels.

If water is not readily available, carry plenty of hand sanitizer and disposable wipes for cleaning hands carefully and often (before/after eating, touching animals, etc.).

2: SEPARATE - Keep raw meats and ready-to-eat foods separate.

Cross contamination can occur in coolers, especially when juices from raw meat or poultry drip onto other foods. Double-wrap all meat products in sealable plastic bags.

When preparing meat/poultry/fish for grilling, use separate dishes and utensils. Wash carefully before using the same items for cooked meats or other foods.

3: COOK - Cook to proper temperatures.

Always use a digital or dial food thermometer in your camp kitchen. Ensure all that ground meat is safe to eat by cooking patties to an internal temperature of 160 °F.

Cook all other beef/veal/pork/lamb/wild game to a minimum internal temperature of 145 °F. Cook all poultry to a safe minimum internal temperature of 165 °F.

4: CHILL - Refrigerate all perishables promptly to 40 °F or below.

Take plenty of cold power (ice blocks, water frozen in plastic milk jugs, or gel packs) to keep cold foods COLD. In camp, keep the cooler in shade or covered with a tarp.

Put ALL perishable and cooked foods into a cooler after 2 hours. For more tips, visit www.fsis.usda.gov/factsheets/food_safety_while_hiking_camping_&_boating/index.asp#9.

"For helping spread the word about the importance of home food safety, I was entered into a drawing for a $15 Starbucks gift card and an iPad through Summertime Food Smarts, a contest run by the American Dietetic Association and ConAgra Foods' Home Food Safety program. Home Food Safety is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling foods. Learn more at www.homefoodsafety.org"

Food Safe Families Enjoy More Summer Fun

2011-07-28T11:00:00.000-07:00

A new national campaign developed by the Ad Council and several federal agencies has some great advice for families who area headed outdoors this summer. Food Safe Families aims to raise awareness about the risks of food borne illness and to help consumers, especially parents, to take specific actions to reduce the risks to themselves and their children.

In the US, approximately 1 in 6 Americans suffer a food-related illness, sometimes called food poisoning, every year. Food-related illnesses tend to increase during the summer months for several reasons. Family vacations and hot weather are both contributing factors.

More families eat outdoors - everywhere from backyard picnics and national park campgrounds to hiking trails and motorboats. Special effort is also necessary to keep cold foods cold in summer weather. Unfortunately, many Americans do not take enough personal responsibility for keeping food safe to eat after they buy it at a supermarket or grocery store.

Every one of us can take simple steps to be food safe every day. Preventing food borne illness is a farm-to-table process. It begins where food is produced and continues through everywhere it is processed and marketed. Consumers also play a critical role in food safety by properly handling, preparing, and storing food everywhere they eat.

Food Safe Families recommends four basic steps to follow anytime, anywhere you shop, cook, or eat:

CLEAN: It’s always important to clean kitchen surfaces, dishes, and utensils while preparing food. One of the most basic, easiest ways to prevent illness is to wash hands thoroughly before, during, and after cooking.
SEPARATE: Cross contamination can occur from bacteria on raw foods to ready-to-eat items. Separate raw meat, poultry, and fish from other foods - in grocery bags, the refrigerator, and camping coolers.
COOK: A small digital thermometer is essential for safely cooking inside and outdoors, especially when grilling meat and poultry. A $10 to $15 investment in a kitchen thermometer can prevent expensive illnesses.
CHILL: Special attention is necessary to keep foods cold in summer’s heat. All perishable items must be kept in a fridge or cooler until time to cook or eat. Cooked foods should be kept out no longer than 2 hours.

Montanans can find all the most current food safety information online, FoodSafety.gov and the MSU Extension site (www.msuextension.org/nutrition/) have tips, guidelines, and even videos.

5 Easy Ways to Enjoy a Green Farmers’ Market Visit

2011-07-23T15:20:00.000-07:00

1. Bike, walk, carpool, or take the bus.

For a true enviroshopping experience, use energy efficient transportation to and from your local farmers’ market. Walking and biking (with a backpack for your produce purchases) use no fossil fuels - and they improve your fitness along the way. Carpooling helps reduce air pollution, saves on gas money, and gives you time to chat with family or friends!

2. Bring the whole family for food, fun, and fitness.

Farmers’ markets have become much more than simply a place to buy delicious, local fruits and veggies. Many offer ready-to-eat food booths with a variety of tasty ethnic options for breakfast and/or lunch. Some have music and dancing, while others offer family-friendly entertainment and special events. Many are near a park or trail, perfect for a weekend walk.

3. BYOB (bring your own bags - or coolers).

Many farmers rely on their customers to bring reusable bags for their purchases. The most environmentally responsible choice is to carry a canvas, mesh, or heavy plastic tote that can be washed after multiple uses. Many stores and farmers’ markets now offer enviro-bags for sale. If you plan to buy meat or dairy products, be sure to have a cooler to keep them safe.

4. Be spontaneous (but only buy what you can use).

While a list is the most cost-effective way to shop for groceries, it’s better to be more flexible at a farmers’ market. Produce will vary from week to week during the season and it’s hard to predict what the best buys will be. If you don’t know how to prepare something, ask the grower for suggestions. Be careful not to over-buy; the cost of wasted food adds up quickly.

5. Buy from local, sustainable farms and ranches.

A major benefit of these markets is that you can build a relationship with the hard working farmers and ranchers who till the soil, feed our families, and maintain our agricultural heritage. There’s no need to rush through the booths like you would a supermarket. Take time to talk with the vendors and to thank them for contributing to the local economy.

Summer Berriness in Montana ... Part 2

2011-07-20T17:30:00.000-07:00

Huckleberries are the best known of Montana’s edible wild fruits, as well as the state fruit of Idaho. (I have been unable to find a state fruit for Montana.) Unlike their botanical cousins blueberries and cranberries, huckleberries have never been domesticated. Their color ranges from deep crimson to eggplant purple, while their pungent flavor (and odor) are among the strongest in the berry world.

Huckleberries grow best at higher elevations on sunny slopes. They ripen in late July through August, depending on the weather and rainfall. Since bears – brown, black, and grizzly – are adept at finding the very best berry patches, it’s smart to be on the lookout and avoid picking berries in the early morning or late afternoons.

For centuries, Native Americans used huckleberries as both food and medicine. As some have discovered for themselves, ripe huckleberries can have a strong laxative effect, while huckleberry juice is said to heal bleeding gums and mouth sores. Since huckleberries are excellent source of vitamin C, this may be true. The latest research into blueberries also shows that this family of fruits may contain the same disease-fighting polyphenols those found in red wine.

In terms of how to enjoy huckleberries in modern times, they can be used in any berry recipe – that is, if you can resist eating them in the wild! They are especially delicious in pancakes and, as I have mentioned previously, on top of ice cream.

Chokecherries are, by far, the most common and abundant wild berries in our part of the world. In 2007, they were even designated as the state fruit of North Dakota. Chokecherries grow as shrubs and small trees, in grasslands, along roads, and on stream banks in lower mountains and up into the Ponderosa pine forests. They are often a pioneer species in abandoned field and cut-over lands.

The value of chokecherries was well known to native peoples and to the European settlers. In fact, they were the most commonly consumed wild fruit in the northern plains and Rockies. For the Blackfeet and Cheyenne tribes, chokecherries were so central to the food economy that it were known simply as “berries.” The bark of the root was also used to ward off colds, fever, and stomach problems. Care should be taken with chokecherry leaves and other plant parts, since they contain prussic acid (a cyanide compound), which can be toxic to humans, horses, and cattle. (Since there seems to be conflicting information about the toxicity of chokecherry pits, I would avoid consuming large quantities of those as well.)

Today, as in the past, chokecherries make wonderful preserves, jelly, and syrup, as well as wine in some kitchens. The amount of sugar and tartness of chokecherries can vary significantly from to season to season, plant to plant, and even batch to batch. As my friend Teresa, who I call the ‘queen of the chokecherries’ says, you never know whether you’ll end up with jelly or syrup when you cook up some chokecherries. In the end, it may not really matter – since both of them are delicious on top of pancakes, waffles, or (again) ice cream. Chokecherries can also be dried and made into flavorful fruit leathers.

Sweet, succulent Wild Strawberries are small, delicate versions of their garden cousins. They ripen earlier in the summer (late June–early July) than other berries, but can be easy to miss when hiding under their wedge-shaped leaves. Often the best way to spot wild strawberries is by their creeping runners. Strawberries grow almost anywhere, including forests, fields, forest edges, trailsides, roadsides, and streamsides.

If you can get to the elusive wild strawberries before the forest creatures do, they are scrumptious eaten immediately – especially when they have been warmed by the summer sun. If somehow you hit the berry jackpot and have enough to take home, they are wonderful sprinkled on fruit salad, mixed with other berries as a dessert, or put on top of you-know-what.

For more details on Montana edible berries and other plants, visit the online guide at http://montana.plant-life.org. Each presented species has its own page with pictures, a full description and, where applicable, information about edibility, medicinal and poisonous properties.

Summer Berriness in Montana ... Part 1

2011-07-15T17:14:00.000-07:00

This article appears in the July 2011 issue of Magic City Magazine. Since the magazine is not currently online, I wanted to share the info with you here ... along with a couple of gorgeous photos by my daughter, Rebecca Bredehoft.

For Montana locavores, the wild summer berries of our beloved mountains are the crown jewels of local foods. With their brilliant colors, intense sweetness, and nutrient richness, Montana berries have all the benefits of those exotic super fruits from faraway jungles (without the excessive carbon footprint necessary to transport them here!).

And then, there is the joy of berry picking. Buying berries in a supermarket pales in comparison to the delights of a sunny afternoon in a wild berry patch. Since they were old enough to walk, I have hunted wild berries with our children on the trails and hillsides around East Rosebud Lake. I will always treasure those hours of talking and eating – and, with any luck, taking a few back to top a bowl of ice cream.

I must admit that my personal favorite among the berries of Montana are the Wild Red Raspberries. After the 1996 fire at East Rosebud Lake, the raspberries flourished in the newly burnt areas. Their rapid re-growth and brightly colored berries were a reassuring sign that the hillsides would return to their previous glory. They have – and we have had some spectacular raspberry years, sometimes with enough berries to make a pie or cobbler after feeding our faces along the trail.

Like all the berries in this article, wild raspberries were extensively used by Native American tribes, as a medicine, food, and ingredient for pemmican. Not surprisingly, pemmican with berries was highly prized and used mostly for weddings and other ceremonial purposes. The leaves and roots were prized for their anti-inflammatory, decongestant, and stimulant properties, and were thought to have agents that promoted healing for diseases of the eye and labor contractions in pregnant women. Personally, I have never been willing to ‘waste’ my raspberry treasures to create a face mask, reportedly used by native women.

If you do get any wild raspberries home, they can be used in any way that you would use their cultivated cousins. Personally, I think that their delicate flavor is perfect sprinkled on a salad of baby greens, especially baby spinach. Nutritionally, they are an excellent source of both vitamin C and fiber. They also contain 10 times more antioxidants than broccoli or tomatoes, including some unique compounds that are not found in any other produce items.

Watch for Part 2 ... with delicious chokecherries, huckleberries, and more!

Delicious Ways to Prepare Fish Quickly and Healthfully

2011-07-11T19:05:00.000-07:00

In Montana, fish and summer go together naturally. Whether you eat your fish in the campground or back at home, here are some tips for delicious, quick, and health-smart fish meals.

Fish is done when the color turns from translucent to opaque (white) or has reached 140 degrees F to 145 degrees F internal temperature. Do not overcook.

Grill it!

The best grilling fish are sturdy and fattier, such as grouper, salmon, tuna, swordfish, and trout. Use a very clean, lightly oiled grill or a cedar plank (presoaked in water). For delicate fish, use a grill basket or two layers of foil. Remove fish from the basket or foil as quickly as possible so it doesn’t stick. Most fish will cook in 4 to 6 minutes per side.

Bake it!

Heat oven to 450 degrees F. Spray a baking sheet or shallow dish with nonstick cooking spray. Place fish in a single layer; season as desired. Bake 10 minutes per inch, uncovered or until fish is done. Fish also bakes in parchment paper (folded over and sealed with a few cherry tomatoes, fresh herbs, a little wine, and green onions) for about 20 minutes.

Sauté it!

Three tips can sauté fish perfectly every time: (1) Use just a bit of olive oil; (2) make certain the pan is thoroughly preheated; and (3) do not overcrowd the fish. Sauté thin fillets over medium high heat for 2-3 minutes; then turn, cook 1 to 2 minutes more. Remove pan from heat and let the residual heat cook the fish. Sauté thicker fish 4 to 6 minutes per side.

Poach it!

Poaching is a cooking method that involves hot liquid, this case milk. Put a firm fish fillet, such as haddock, cod, or salmon, in a small baking dish and cover with non-fat milk. Sprinkle the top with some seasoned bread crumbs and grated Parmesan cheese. Bake fish at 400 degrees F for about 20 minutes, depending on the thickness of the fillet.

Microwave it!

Spray a microwave-safe dish with nonstick cooking spray. Cut fish in half and arrange in dish so thick center portions are to outside; place fish in a single layer and do not crowd. Microwave on high 5 to 10 minutes, depending on amount and thickness. Make sure to rotate the fish halfway through the cooking time so the fish cooks evenly.

Take MyPlate Camping

2011-07-05T19:28:00.000-07:00

The new USDA healthy eating icon, ChooseMyPlate.gov, can also help your family enjoy high energy, great tasting meals on all your camping adventures.

PLAN

Preparation at home makes things much easier around the campfire. By pre-cooking and packing at home, you’ll have more time for hiking, fishing, canoeing, and relaxing. Planning ahead also means you won’t have to haul lots of kitchen equipment around.

Slice, dice, spice and FREEZE: Meat and poultry are easier and safer when the prep work is done at home. Cut into suitable serving sizes – and trim away excess fat and skin. Add herbs, spices, or marinades – and freeze in leak-proof bags or plastic containers. Frozen meat will also help your cooler stay cold.
PRE-MIX as many ingredients as possible: Pre-mixing saves time and reduces messy camp cleanups (reducing hungry animal visitors too!). For example, mix all dry ingredients for pancakes or cornbread (baked in a Dutch oven) together and store in a plastic bag. Add water, milk, or eggs when it’s time to cook and throw the bag away.

EAT

Get colorful with fruits and veggies: Fresh or dried fruit makes perfect snacks, with no refrigeration needed. Fill baggies with your family’s favorite flavors and make sure they always have one handy in a pocket or pack. For MyPlate veggies, bring pre-mixed salads and plenty of ready-to-eat options like baby carrots and sliced peppers.
Go hearty with whole grains: MyPlate suggests making half your grains whole, which is easy to do at any camping meal. Oatmeal is a wonderful way to start the day, with lots of energy for hiking and boating. Whole grain breads make delicious wraps and sandwiches at lunch time. Toasted whole grain buns are just right with burgers!
Pump up camp dinners with lean protein: Hot dogs are high in sodium and low in protein. To get plenty of MyPlate lean protein, grill lean beef, poultry, fresh fish, or wild game. Quesadillas are easy to create in a heavy pan with whole grain tortillas, low-fat cheese, grilled veggies, and sliced chicken or pork (pre-cooked at home).

ENJOY

Treat your family to some new flavors in your camping meals this season. And always remember to be food safe by keeping hot foods hot and cold food.

Celebrate SUMMER with a MyPlate Picnic

2011-07-01T08:54:00.000-07:00

The new USDA healthy eating graphic, ChooseMyPlate.gov, is a simple guide to smart meals anywhere. You can use MyPlate to quickly and easily plan healthful meals at home and on the go. MyPlate is perfect for summer picnics, since many picnic plates are already divided into sections!

PLAN

The KISS Principle (Keep It Super Simple) is a delicious way to make picnics popular with people of all ages. Choose a limited number of foods (no more than 4 to 5 items) that can all be served at the same time. Make the meal fun with a simple theme - like red, white, and blue foods for the 4th of July or an all-kebob meal on small skewers.

Plan picnics for the yard, park, or lake: A picnic can make any meal special. Use beach towels for lunch in the backyard or pack a weeknight dinner to the park.
Plan to keep picnic food safe: Always keep cold foods cold and hot foods hot. Frozen water bottles and juice boxes can do double duty as drinks and as chill packs.
Plan active fun with your picnic: Plan to play before and/or after you eat. Bring along a Frisbee® or two. Pack some balls (or water balloons when it is really hot).

EAT

Go fresh with fruits and veggies: Summertime is a very tasty time to follow the MyPlate tip to fill half your plate with fruits and vegetables. Farmer’s markets and supermarkets have local produce at great prices. It’s easy to prepare simple tossed or fruit salads at home. Or take a bag of baby carrots and slice a melon once you arrive.
Go hearty with whole grains: Sandwiches, wraps, and pita pockets are perfect for picnics. MyPlate says to make half your grains whole, like whole wheat bread for sandwiches. Whole grains (cracked wheat, barley, brown rice, and the exotic quinoa) also make delicious cold salads, with chopped veggies and light dressings.
Go smart with protein and dairy: MyPlate suggests protein and dairy foods at every meal. Protein can be tuna in a sandwich or a cold salad with black beans or chickpeas. Serve well-chilled plain or flavored milk (fat-free or 1%) or refreshing drinkable yogurts. String cheese is always popular with kids and easy to carry along.

ENJOY

Treat your family to regular picnic times this summer. Everyone can enjoy time to eat in a relaxed and casual setting. Just remember to keep fun on the menu!!

Super Staycation Tips

2011-06-25T05:00:00.000-07:00

There are some great reasons that families are taking a staycation this summer and staying close to home for vacation fun.

Staycations are a great way to save money - and reduce family stress in these tough times. Not only do they help the family budget, they also limit long, noisy hours in a car or the hassles of airplane travel.

Active staycations are also a great way to have play together. Here's a simple way to start:

Start with a map of Montana - or your state (online, in an atlas, or the highway map available at visitor centers).
Decide the maximum distance you want to travel in a day (5, 10, or 50 miles, for example). Draw a circle on the map of your chosen distance in all directions.
Make a family list of all the places and events within the circle that you would like to visit. If you live in Montana and need help finding things to do, go to Explore Montana's Regions & Towns.
Write each of the destinations on a piece of paper and put them into a hat or bag.
Pick one fun destination every time you need a place to go. Give all family members a chance to pick the place-of-the-day, the picnic-of-the-day, and how to make the day as active as possible.

These close-to-home vacations can be filled with summer fun:

Get soaked at a spray park. Many communities have new public facilities just waiting to be discovered, like spray or water parks. Make it a full day adventure by hiking or biking to/from the park. Pack a picnic with plenty of fruits and veggies - and be sure to bring lots of refreshing ice water. Pack non-water toys too (balls, jump ropes, Frisbees®, etc.) for some variety in your activity.
Explore a local trail map. This one could take a day or a week, depending on the extent of your trail system. Explore all the trails in a town or at nearby historical sites, wildlife refuges, and county parks. Let each family member pick the trail-of-the-day and plan a healthful picnic to fuel your adventures. Be sure to take plenty of silly family photos to document the memories.

There are even staycations you can enjoy without getting in the car. Kids and adults love scavenger hunts and obstacle courses.

Set up a scavenger hunt. The possibilities are only limited by your family’s imagination! The items to be found can be real or digital (just a picture of something), simple (a rock), or complicated (a fossil). The list can also be as long or as short as you like. Need a few ideas to get your creative juices flowing? Check out these Scavenger Hunt instructions.
Go for the gold with backyard Olympics. Here’s another staycation that could take an afternoon - or be extended over a week with different games in different places around your neighborhood or town. People can enter as individuals or as family teams. The types of events are unlimited. Maybe you’d like to include the 25-yard lawn crawl, a water balloon toss, a tug-o-war, or a limbo contest? There are also those ‘real’ Olympic sports, such as soccer, tennis, and ping-pong. Other options wacky races (three-legged, egg-on-spoon, etc.) or 3-point basketball in a driveway.

A guest post on The Dairy Report

2011-06-23T09:34:00.000-07:00

Taking a short break from this month's theme of getting active outdoors, I invite you to visit my guest blog on The Dairy Report today.

A Toast to the New Dietary Guidelines and MyPlate outlines some of my initial thoughts on the food icon from USDA. Enjoy!!

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I’d like to propose a toast―with a tall glass of ice cold, fat-free milk―to the recent advancements in U.S. dietary guidance: the 2010 Dietary Guidelines for Americans (DGA) and MyPlate. Both the detailed guidelines and the plate icon serve up unlimited opportunities for Americans to take simple, delicious steps to eat better and feel better every day.

A toast is especially in order because of a concept that has never before appeared in American dietary guidance. The very first tip on the revamped USDA MyPlate website reads: Enjoy your food, but eat less. The inclusion of enjoy in the 2010 Dietary Guidelines for Americans and MyPlate serves as an effective recognition of how important the taste of food is in helping consumers make healthier choices. This is a positive and realistic way to inspire Americans to get the most nutrition for their calories by focusing on enjoying food instead of avoiding food.

The new guidelines also urge Americans to be more adventurous in choosing healthful, nutrient-dense foods. Recognizing that new worlds of taste and texture exist when families explore new foods, MyPlate tips suggest dozens of tasty ways to expand food horizons to enjoy a variety of tastes from each group, every day. A few examples include:

Get creative with your salad: Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.
Ingredient switches: When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try low-fat ricotta cheese as a substitute for cream cheese.
Be a good food role model: Try new foods yourself. Describe its taste, texture, and smell. Offer children one new food at a time. Serve something your child likes along with the new food. Offer new foods at the beginning of a meal, when your child is very hungry. Avoid lecturing or forcing your child to eat.

A new tool from National Dairy Council―Filling Your Plate The Dietary Guidelines Way―serves up the new advice in a practical meal plan. This simple plan provides a flexible and realistic way to get the most nutrition for your calories by focusing on nutrient-dense foods and beverages such as low-fat or fat-free milk and milk products, fruits, vegetables, lean protein and whole grains―just like the 2010 Dietary Guidelines and MyPlate. The plan also directly addresses the “gap nutrients” identified as nutrients of concern by the Guidelines: potassium, dietary fiber, calcium and vitamin D. It provides delicious sources of these critical nutrients in vegetables, fruits, whole grains and milk and milk products.

In three balanced meals and two easy snacks, Filling Your Plate the Dietary Guidelines Way illustrates how easy and tasty healthy eating habits can be. Here are a few of the highlights:

BREAKFAST: Jump Start the Day Parfait

This super-simple, eat-anywhere breakfast supports the DGA guidance to wake up to a nutrient-dense breakfast every day in order to help meet nutritional recommendations and help manage weight. This meal helps fill those nutrient gaps for potassium, dietary fiber, calcium and vitamin D if the yogurt and/or cereal is vitamin D-fortified.

LUNCH: Hearty Roast Beef Sandwich

This satisfying lunch could easily be brought from home and similar options are increasingly available from delis and restaurants. The glass (or carton) of fat-free milk delivers nine essential nutrients important for good health, including calcium, potassium, phosphorus, protein, vitamins A and D, B12, riboflavin and niacin (niacin equivalents). Few foods provide this unique contribution of nutrients.

DINNER: Salmon with Fruit Salsa

This colorful meal is an almost picture-perfect example of the MyPlate icon, with salmon for protein, rice for a grain and half the plate filled with green beans and a tropical fresh fruit salsa. The glass of low-fat or fat-free milk helps meets the DGA and Dietary Approaches to Stop Hypertension (DASH) recommendations for three servings of low-fat or fat-free dairy foods per day, a strong testament to the value of dairy in the diet.

SNACKS: Apple Dippers and Hummus/Veggie Plate

Both smart snacks illustrate practical ways to increase fruit and vegetable consumption for both children and adults. The crunchy textures and flavorful, protein-rich dips are fun ways to satisfy between-meal hunger and give your taste buds a treat.

5 Smart Ways to Keep the Fun in Fishing

2011-06-18T11:10:00.000-07:00

A day of fishing can provide hours of family fun and plenty of physical activity too. To make the most of your fishing hours (and perhaps to make a few more catches too), pay attention to nutrition and safety before you start and once you’re on the water. The Scout motto of “Be Prepared” is always a good one to keep in mind (as my brother, nephew, and friend are here on east Rosebud Lake).

1. Eat breakfast.

Even when you are eager to start casting, a balanced breakfast is worth the time it takes. For maximum mental focus, enjoy a morning meal with a mix of carbohydrate and protein. A hearty bowl of oatmeal with raisins and nuts will stick with you for several hours. A breakfast sandwich, wrap, or burrito with eggs and some lean meat will also do the trick.

2. Carry smart snacks.

If you’re walking a stream or hiking to a mountain lake, you’ll need snacks that are big on nutrients and energy, but easy to carry. Cheese, nuts, and jerky as well as fresh and dried fruit are great choices. If you’re packing a cooler for a drift boat or canoe, pack it with cut-up veggies, fresh fruit, and sandwiches on whole grain breads, along with a few chips or sweets.

3. Hydrate, hydrate, hydrate.

Even a little dehydration can spoil an otherwise wonderful day of fishing. Avoid headaches and crankiness by drinking plenty of refreshing fluids. Frozen water bottles are the perfect choice for hot days, since they keep food safe and then provide an ice cold beverage. Save any alcoholic beverages for the end of the trip; they dehydrate when you need fluids most.

4. Practice sun protection.

Hot summer sun and the glare from the water can be very hard on skin and eyes, even on seemingly cloudy days. Keep covered with a hat or visor and a light, long-sleeved shirt and pants. Apply sunscreen before you dress (to cover hard to reach areas) and every 2 to 3 hours throughout the day. A good pair of sunglasses is also essential.

5. Be water safe.

Since bad weather or an accident can happen anytime, always practice water safety. Make sure that everyone has a properly-fitted life vest and that they wear it at all times. Choose snug fitting water shoes; bare feet get banged up easily and make it difficult to get around on slippery rocks. Be aware of lightning; get off the water and get fishing poles on the ground.

5 Fun Ways to Create A Family Physical Activity Plan

2011-06-14T13:24:00.001-07:00

Summertime is a great time to get on a path to better health (and a better attitude) with a family activity plan! In May 2010, the National Physical Activity Plan was launched to get Americans up and moving. The goal is to help us all enjoy the physical and mental benefits of being active every day. Here’s what your family can do.

1. Set some screen time limits.

Here’s a simple approach to screen time (TV, DVDs, computers, and video games): Do more, watch less together! While the transition may be a little rough, families are happier and healthier when they pull the plug or cut back. The American Academy of Pediatrics says no screen time under two years, none in the bedroom, and no more than 1-2 hours total per day.

2. Make a list of easy, everyday activities.

Since it can be hard to get some kids (and adults too!) off the couch, make a long list of fun activities that are close by, free or inexpensive, and easy-to-do as a family. They can be in your own backyard, around the neighborhood, or at a local park. Keep the list in an easy-to-access location - like on the fridge - and add more activities as you think of them.

3. Get equipped for active family fun.

Easy-to-use equipment is another great way to get your family off the couch and having fun. There’s no need for brand-new, expensive stuff from a sports store or catalog. Check out the possibilities at used-equipment stores, thrift stores, and yard sales. Look for Frisbees®, balls, hula hoops, soft spongy stuff (like Nerf® and Koosh®), and sprinkler toys for summer fun.

4. Schedule time for weekend activity.

Weekend schedules can easily fill up with chores and errands. Make fun plans for plenty of activity early, especially on hot summer days. Use a family dinner in the middle of the week to discuss the possibilities. A hike in the mountains? A bike trip on the new trails in town? A little canoeing and fishing at the lake? A family treasure hunt (aka geocaching)?

5. Plan an active vacation.

If you’re planning a family vacation or a stay-cation this year, make sure that some fun physical activity is built into every day. That’s easy on a backpacking or camping trip, but also lots of fun if you are visiting relatives or touring a city. Just plan ahead: Check out the activity options online or in a guidebook - make active fun a family priority every day.

Celebrating National GO Outdoors Day at Farmer's Market

2011-06-11T16:32:00.000-07:00

Today I celebrated GO Outdoors Day at the Boulder (CO) Farmer's Market.

Beautiful sunny weather, beautiful fresh produce, it was a perfect day to be outside.

And, now we have some delicious asparagus to enjoy for dinner tonight.

If you're in Boulder on a Wednesday or Friday, check it out for produce and for an outdoor meal. We had a global breakfast of veggie pot stickers plus a cheese and green chili pupusa. Perfect way to fuel an outdoor adventure.

All the details at Boulder Farmer's Market.

More fun ways to get outside in the Last Best Place

2011-06-08T15:53:00.001-07:00

Montana - affectionately known as The Last Best Place - is looking forward to a sunny Saturday after weeks of rain and many flooded areas.

What a perfect prediction for Get Outside Day MONTANA!!

Here are three of the many examples of fun outdoor opportunities for Montana families - from border to border of the Treasure State.

In Florence, Hideout Mountain at Florence Park will be the scene of many activities for families from 9 AM to NOON on June 11th. Family hikes, family tennis, family fishing, and family birding clinics will be featured along with numerous ways for families to get into the biking habit. Bicycle helmets will be available for purchase, along with free parts and assistance for bike repairs.

The Montana Audubon Education Center in Billings will kick off a FREE multi-week, back-to-nature event for all ages June 12th from 1 to 3pm @ the Audubon Center. Families can engage in some friendly competition as they explore Billings and Red Lodge’s conservation areas through activities such as hiking, biking, Frisbee golf, scavenger hunts, canoeing, and much more!

How does it work?

Teams must consist of at least one person over the age of 18 and one person under the age of 18.
Each week of the competition features several “guided” or “self-guided” events. A self-guided event allows teams to visit the designated park anytime during the 4-week event and engage in an activity on their own such as Frisbee golf or a scavenger hunt.
Each team will receive a passport which will be used to track teams’ participation in the competition. When teams check-in at each guided event, they are awarded a point for their attendance. Teams must provide proof of completion of self-guided park activities (e.g., a sketch or photograph) and will be awarded a point for each activity completed.
Teams will be eligible for some awesome prizes (tents, bicycles. etc.).

On Montana eastern high plains, Makoshika State Park celebrates the return of the turkey vulture to eastern Montana with Buzzard Day, a tongue-in-cheek day of appreciation for one of 'nature's cleaners'. Makoshika's badlands topography provides excellent habitat for Turkey Vultures, a species of concern because of its breeding requirements and its position in the food chain (carrion eaters ingest toxins carried throughout the entire food chain).

Buzzard Day has events for all age groups, including a pancake breakfast, nature walks, 5K and 10K Buzzard Runs, festival games and food.
Admission is free to all the Buzzard Day events on June 11, 2011.

Not lucky enough to live in Big Sky country ... visit National Get Outdoors Day to find a fun event in your state!

Go OUTDOORS for FUN at a State Park!

2011-06-06T12:43:00.000-07:00

After two family weddings (same couple in Montana and Mexico), I am back online again - and excited to begin writing about getting outdoors as an exciting way to celebrate Great Outdoors Month.

Actually, I am most excited to get outdoors myself. I had a wonderful hike on Saturday in the Beartooth Mountains.

Here are some other wonderful places to have fun in Montana's beautiful outdoors!

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While every day is great day to be outdoors in Montana, June as Great Outdoors Month, is a special time to get into the swing of summer. Now that winter has passed and spring rains have turned the “Last Best Place” many shades of green, it is the perfect time to have some outdoor family fun. And, there are dozens of Montana State Parks - all sizes, shapes, and descriptions - that make wonderful, close-by destinations for free or inexpensive summer fun.

PLAN

Learn where the parks are located: Planning your Montana State Park visits is super simple on the Fish, Wildlife, & Parks website.
Explore the opportunities to play: On the website, you can search for parks that offer your family’s favorite activities, like hiking, water skiing, or bicycling.
Plan the best times to visit your choices: Fill in a few dates on your family summer fun calendar, giving each person a chance to choose a different park (or two).

PLAY

So many parks, so few days of summer! Montana State Parks really do offer something for everyone, including many locations with accessibility for those with disabilities.

Ackley Lake: Camping (no fee) and fishing in the very heart of Big Sky country
Clark’s Lookout: One of many historical sites from Lewis and Clark’s Expedition
Giant Springs: Accessible hiking, biking, and picnicking near Great Falls
Hell Creek: Full-service campground on Fort Peck near the Missouri Breaks
Logan: Camping and boating on Middle Thompson Lake along the Idaho border
Medicine Rocks: Hidden treasure near Ekalaka for hiking and primitive camps
Placid Lake: More camping and boating in a full-service campground
Sluice Boxes: Mining history comes to life in this spectacular setting
Tower Rock: Montana’s newest state park has a rich history, right off I-15
Yellow Bay: How often can you camp in the midst of cherry orchards?

ENJOY

Spending time in Montana State Parks is a perfect way to combine family fun with the physical activity every body needs for good health. Just GO and have FUN!!

Smart Ways to Enjoy More Fruit and Veggie Snacks

2011-05-22T14:29:00.000-07:00

You probably already know how good fruits and vegetables are for your health. However, you may not know just HOW good-for-you produce really is. For busy families, the answer is clear: Eating more fruits and veggies is one of the smartest food moves you can make.

For example, research confirms that eating more whole fruits and vegetables is one of the best ways to reduce your risk of getting diabetes and heart disease (by as much as 60%!). If you’re concerned about brainpower (at work or home), green leafy veggies are a must-eat treat. They have been shown to slow cognitive decline in older adults.

Enjoy FRESH fruit and vegetable snacks.

It’s no secret that fresh fruit and veggies provide a nutrition boost for everyone in your family. But, how can you get them to eat more produce snacks? The answer is in plain sight. That’s right; just keep bright, beautiful produce where everyone can easily grab it for snacks-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table. Keep small bags of fresh veggie snacks (carrots, celery sticks, and broccoli florets) at eye level in the fridge.

Enjoy DRIED fruit and vegetable snacks.

Dried fruit is the perfect snack-to-go. It doesn’t need refrigeration - and it never makes a squishy mess in your backpack or purse. Choose dried fruit with little or no added sugar: apples, apricots, blueberries, and raisins are often dried with just their own natural sweetness. Add dried fruit to trail mix or to fresh fruit salads for a splash of color and a healthy dose of nutrients. Dried beans and peas count as veggies, so look for crunchy dried soybean, pea, and chickpea snacks.

Enjoy CANNED fruit and vegetable snacks.

Canned fruits make appealing, quick, and inexpensive snacks. Enjoy fruits canned in juice or, like natural applesauce, made without added sugar. Divide larger cans into smaller portions in reusable plastic containers or take advantage of the convenience in single serve containers of canned fruits, such as mandarin oranges, pineapple chunks, and applesauce. Canned beans make zesty snack dips when mixed with other veggies, such as canned corn and spicy salsa.

Enjoy FROZEN fruit and vegetable snacks.

Frozen fruits are often less expensive than the fresh varieties. Frozen strawberries, raspberries, and blueberries can be purchased in large bags, and then used as small handfuls for yogurt toppings or as smoothie ingredients. Frozen bars made from 100% fruit and juice (commercial or make-your-own) are a sweet and refreshing treat on hot summer days. Like their canned cousins, frozen veggies are delicious when microwaved quickly and added to bean/salsa dip combinations.

5 Delicious Ways to Keep Fruits and Veggies Fresh

2011-05-16T06:12:00.000-07:00

Keep fruits and vegetables safe for your family.

Wherever you buy produce, you can protect your investment by following a few important strategies: (1) Reduce food waste by buying only as much as you can eat (or prepare) until your next shopping trip. (2) Take food from market to home as quickly as possible. (3) Wash produce with clean hands when you are ready to eat it, NOT when you bring it home. (4) Refrigerate all cut-up fruit or veggies (fresh or cooked) within two hours. And, remember, different fruits and vegetables require different temperature and humidity levels for optimal shelf life and food safety.

Keep fruits and vegetables fresh on your counter tops.

Many fruits do best when they are ripened on the counter, then refrigerated once fully ripe. Items in this category include melons, peaches, plums, and nectarines, as well as avocados and tomatoes (which are fruit in the botanical sense). It also works for more tropical fruits, such as bananas, papayas, and mangoes. Do not leave fruit in plastic bags on counters. This can slow the ripening process and may lead to rotten spots; paper bags allow better airflow and are fine for most fruits.

Keep fruits and vegetables fresh in your refrigerator.

Most other fresh fruits/veggies are best stored in a clean refrigerator at 40 degrees F or below - in plastic bags with holes to allow for air flow. Use crisper drawers for whole produce, storing fruits separately from vegetables. Fruits give off a gas that can shorten the storage life of other items, while vegetables (like broccoli) give off odors that can affect the taste and quality of fruits. To avoid cross contamination, be sure to keep meat, poultry, and fish separate from produce items.

Keep fruits and vegetables fresh in your cupboards.

Some produce items are best stored in a clean, dry, well-ventilated space with no direct light - like in a cupboard. Included in this category are potatoes, sweet potatoes, yams, and winter squash (acorn, butternut, Hubbard, etc.), as well as garlic and onions. When storing canned products in cupboards, use the FIFO rule: First In, First Out. Writing the month and year of purchase on top of the can or jar makes it easy to decide which products to use before others.

Keep fruits and vegetables fresh in the freezer.

Keep extra summer fruits and veggies in your freezer (where the FIFO rule also applies) with help from Montana State University Extension. Two online publications can help you with freezing decisions: one for Freezing Fruits and another for Freezing Vegetables. For more information about a large number of fruits and vegetables, the produce database at Fruits and Veggies More Matters allows you to search for detailed information on choosing and storing a long list of delicious produce choices. On the same site, you can also find recipes, nutrition information, and other helpful tips on increasing your family’s intake of nature’s fast food - fruits and vegetables.

My Fantasy (School) Lunch with Jamie Oliver

2011-05-13T14:49:00.000-07:00

Just posted on the IFIC Food Insight blog ... my invitation to take Jamie Oliver to lunch in Gallatin Gateway, Montana. Love to hear what you think ...

My Fantasy (School) Lunch with Jamie Oliver

I would love to have lunch with Jamie Oliver. He’s charming, witty, and we have so much in common – fresh food prepared from scratch, children’s health, and serving the best possible food in schools. I’ve read that he has had a “tough time” with the second season of his U.S. TV series since “[Nothing] that was planned has come off" (New York Daily News, March 9, 2011).

For some R-and-R and an incredible lunch, I’d like to invite Jamie to join me in Gallatin Gateway just south of Bozeman, Montana – where the blue ribbon trout stream that starred in “A River Runs Through It” will be a short walk from our table. We could enjoy some early morning catch-and-release – and then join Chef Jason Moore and his assistant Bobbi Jo for lunch at the Gallatin Gateway School. We’d have to share our table with ten or twelve exuberant students, but I know that Jamie loves to eat good food with kids.

Even with spectacular fly-fishing, you may wonder why I would take Jamie Oliver to lunch a K-8 school with only 180 students in a tiny Montana town? It’s quite simple: Gallatin Gateway epitomizes the school lunch revolution that is taking place from coast to coast – without the fanfare or food fights of a TV “reality” show. I featured Gallatin Gateway School for a full-week on School Meals That Rock for many reasons – most importantly because the students love to eat their delicious and nutritious meals.

During a recent cafeteria visit, my first clue that I was in an exceptional school was when the health teacher brought in a group of kindergarteners to smell what was cooking for lunch. The second was when two students (4th grade girl and 3rd grade boy) told me that their favorite school lunch was SPLIT PEA SOUP. The final, best tasting clue was when I took a bite of the whole-grain, cranberry-orange roll on my tray.

The great news about school meals is that Gallatin Gateway is just one tiny example of the delicious, nutrient-rich revolution that is taking place across the country. Hundreds of thousands of “lunch ladies” and gentlemen work miracles in school districts large and small every day. They prepare and serve meals that are often the best food that at-risk children get to eat during the day.

School meals are required to meet strict guidelines for food safety, address food allergies, and meet USDA nutrition standards. And, they do all of this for average reimbursements rates of only about $1.60 for breakfast and $2.75 for lunch, which must cover food, labor, supplies, and equipment costs. For dozens of additional examples of the everyday miracles in school nutrition programs, visit Tray Talk and School Meals That Rock.

So, Jamie, please come to lunch with me in Montana. If we pick the right day, we can enjoy a little fishing – and then treat ourselves to the healthiest lunch in town: some of that famous Split Pea Soup with a homemade whole-grain breadstick, steamed carrots, an apple, and 1% chocolate milk.

Yes, Jamie, I do believe that low-fat chocolate milk (from Northwest farmer owned Dairgold) can have a place on a school lunch tray. For a minimal amount of added sugar, children get significant amounts of three out of the four nutrients of concern identified by the Dietary Guidelines for Americans: calcium, potassium, and vitamin D. (With the split pea soup and whole-grain roll, they also get plenty of fiber too!). No need to take my word on this one, just read Dr. Rachel Johnson’s excellent piece on Why Jamie Oliver’s battle against chocolate milk may be the wrong one.

Honestly, I do not want to live in a world without chocolate. Guessing by the number of very yummy chocolate recipes on your website, you don’t either!

Dayle Hayes, MS, RD, is president of Nutrition for the Future based in Big Sky country (Billings, Montana) and Chair of the School Nutrition Services Dietetic Practice Group of the American Dietetic Association.

5 Delicious Ways to Serve Up Leafy Green Vegetables

2011-05-10T16:31:00.000-07:00

1. Toss leafy greens into a salad.

2. Chop leafy greens into a stir-fry.

3. Stir leafy greens into a hearty soup.

4. Roll leafy greens into a sandwich wrap.

5. Steam or sauté leafy greens into a side dish.

The Perfect Mother's Day Dish

2011-05-08T10:46:00.000-07:00

It came to me as I was writing a Mother’s Day entry for School Meals That Rock – the perfect dish to celebrate moms, kids, and May as Salad Month – a colorful mélange of baby veggies.

These tiny vegetables are small in size, but big on sweet flavor and tender texture. The trend of mini-produce originated in Europe and spread rapidly to gourmet restaurants, farmer’s markets, and finally mainstream supermarkets across the US.

AKA miniatures or midgets, these tasty treats are sometimes just immature regular vegetables. More and more frequently, they are special varieties bred to stay small and adorable. Virtually every seed seller from Burpee to Seedman has their own specialties and exclusives – with names guaranteed to delight any child: Golden Baby Bell Peppers, Golden Nugget Carrots, Baby Boo Pumpkins, Golden Midget Watermelons, Tom Thumb Lettuce, Bonsai Bok Choi, Sweet Dumpling Squash, Ladyfinger Potatoes, and Jolly Elf Tomatoes.

Baby veggies are perfect for children’s and schools gardens – as well as Mother’s Day gifts and dinners. For gorgeous baby vegetable baskets and delicious recipes, visit Melissa’s Produce pages.

My vote for a perfectly delicious Mother’s Day Dish: Baby Vegetable Antipasto from MyRecipes.com – easy to make with a variety of veggies and fresh mozzarella.

5 Quick Ways to Prepare Veggies with Maximum Flavor

2011-05-06T05:00:00.000-07:00

I wrote this post as a participant in the Eat, Play, Love blog carnival hosted by Meals Matter and Dairy Council of California to share ideas on positive and fun ways to teach children healthy eating habits. A list of other registered dietitians and moms who are participating in the carnival will be listed at the bottom of this post or can be found on Meals Matter.

5 Quick Ways to Prepare Vegetables with Maximum Flavor

For optimal nutrition, virtually every American family needs to eat more vegetables. Poor preparation can be a serious obstacle to vegetable enjoyment, since no one likes to eat over-cooked, soggy, mushy produce. Here are some hot tips for maintaining vegetable flavor and texture, so you can increase veggie variety in your family meals.

1. Crunch into raw veggie power.

Crisp fresh vegetables are popular as nutrient-rich snacks and in entrée and side salads. The key to safe and tasty fresh veggies is storage and cleaning. Purchase high quality items without bruises at the grocery store or farmer’s market. Keep them wrapped in the fridge crisper drawer and wash them thoroughly under running tap water just before eating.

2. Steam veggies quickly on the stovetop.

However you cook vegetables, the goal is to make them tender but crisp, while retaining a natural bright color. The time necessary to steam veggies (after the water has boiled) varies depending on the type and size of pieces. Steaming can take as little as 5 minutes for small green beans or cauliflower florets to as much as 45 minutes for whole beets or an artichoke.

3. Cook veggies rapidly in the microwave.

According to the experts, today’s microwave ovens are marvels of engineering, miracles of convenience, and great at preserving the nutrient content of vegetables and other foods. This is because microwave cooking can be done quickly (3-8 minutes on HIGH per pound of vegetables) and with minimal amounts of water (a few drops to a couple of teaspoons).

4. Stir-fry veggies for a few minutes.

Stir-frying in a wok or non-stick pan is another wonderfully quick and easy way to prepare fresh or frozen veggies. Thin slices, small pieces, and leafy greens, such as spinach and bok choy, take only 1-3 minutes. Carrots, onions, snow peas, and whole green beans may take a bit longer, like 4-6 minutes. Small amounts of olive oil and/or sauce help speed cooking.

5. Roast veggies in a hot oven.

Oven roasting takes longer than other methods of cooking veggies. However, it is easy and convenient when you’re already cooking meat or whole poultry in a hot oven (375-400 degrees F). It takes about 45-50 minutes to roast root vegetables (beets, carrots, turnips, parsnips, whole garlic, small potatoes, etc.) that are drizzled with a little oil.

Don't stop here! Join the carnival and read other Eat, Play, Love blogs from dietitians and moms offering the best advice on raising healthy eaters. And if you don't get enough today, for more positive, realistic and actionable advice from registered dietitian moms, register for the free, live webinar Eat, Play, Love: Raising Healthy Eaters on Wednesday, May 18.

The Best-Kept Secret for Raising Healthy Eaters, Maryann Jacobsen, MS, RD
Feeding is Love, Jill Castle, MS, RD, LDN
5 Quick Ways to Prepare Veggies with Maximum Flavor, Dayle Hayes, MS, RD
The Art of Dinnertime, Elana Natker, MS, RD
Children Don’t Need a Short Order Cook, Christy Slaughter
Cut to the Point - My Foodie Rules, Glenda Gourley
Eat, Play, Love - A Challenge for Families, Alysa Bajenaru, RD
Eat, Play, Love ~ Raising Healthy Eaters, Kia Robertson
Get Kids Cooking, Jessica Fishman Levinson, MS, RD, CDN
Kid-Friendly Kitchen Gear Gets Them Cooking, Katie Sullivan Morford, MS, RD
Kids that Can Cook Make Better Food Choices, Glenda Gourley
Making Mealtime Fun, Nicole Guierin, RD
My No Junk Food Journey – Want to Come Along? , Kristine Lockwood
My Recipe for Raising Healthy Eaters: Eat Like the French, Bridget Swinney MS, RD, LD
Playing with Dough and the Edible Gift of Thyme, Robin Plotkin, RD, LD
Picky Eaters Will Eat Vegetables, Theresa Grisanti, MA
Raising a Healthy Eater, Danielle Omar, MS, RD
Putting the Ease in Healthy Family Eating, Connie Evers, MS, RD, LD
Raising Healthy Eaters Blog Carnival & Chat Roundup, Ann Dunaway Teh, MS, RD, LD
Soccer Mom Soapbox, Sally Kuzemchak, MS, RD
Teenagers Can Be Trying But Don’t Give UpDiane Welland MS, RD
What My Kids Taught Me About Eating Mindfully, Michelle May, MD

Getting Kids to EAT Veggies ... What YOU Can Do

2011-05-04T16:44:00.000-07:00

Serve a variety of vegetables in a variety of ways.

Since children may need to see a new food many times before they want to even taste it, serving veggies often helps kids get familiar with how they look and smell.

Veggies can be prepared in many ways - raw, steamed, stir-fried, roasted, baked, and grilled. Kids who won’t touch cooked spinach might love a baby spinach salad.

Be a vegetable role model for children.

The simplest, most effective way to get kids to eat their veggies is to eat yours. While this may not have an immediate effect, over time it will help kids eat a variety of food.
Gardening is a great way to get kids more interested in vegetables. They are usually more willing to try garden fresh items - often before they make it to the dinner table.

Refrain from forcing or bribing children to eat any food.

Forcing or bribing children to eat veggies (or any other food) often makes them more suspicious of that item. They actually tend to eat less of the food in these situations.
The best approach is a matter-of-fact one: This is the tasty vegetable we are serving for this meal. It tastes great - and I hope that you will enjoy eating it like I am.