Reshape the Nation guest blogger Michelle Rowe!!!!!!!!

This is my guest blog for Chris Powell's Reshape the Nation website!!! I am so excited about this great opportunity!!!

http://www.reshapethenation.com/blog/

Why is it Hard to Raise a Healthy Family?

Posted by Elle Harting on 06/30 at 02:00 PM • (0) Comments - Be the first!

Reshape the Nation guest blogger, Michelle Rowe, starts the conversation of the importance of raising a healthy family.

There are more challenges than ever today to raise a healthy family. We have become all too accustomed to quick and convenient leisure like fast food and take-out!  Maybe so much so that the traditional family routine of a healthy home cooked meal is near extinction.

Today, many families find it the norm to have a two parent working family. Often times, this signifies more obligations and less time for traditional family routine. Many parents find themselves over extended, and at the end of a long day the last thing on their mind is a healthy home cooked meal. I call this scenario “The 5 o’clock Frenzy”. We all know that dinner is a necessity every night but more often than not, 4:00 rolls around and panic sets in about the mealtime menu. “The 5 o’clock Frenzy explains the mind set of the average American today. We can now understand why many turn to drive-thru and fast food at that last minute to feed their families in a rush to get to the next scheduled event. The value and tradition of a home cooked meal has been replaced with a rushed, on the go and over committed family with a future of growing health concerns, childhood obesity being at the forefront.

I have many things in common with the average American family including a full- time career, two-parent working family with three children and many commitments. But because I understand and don’t want to give in to the 5 o’clock frenzy, I have made it my personal mission to make sure healthy home cooked family meals stay intact and a priority.

I am a Health Educator, Registered Nurse and Mom of three with an overwhelming passion for promoting health. I have worked with too many individuals who tell me that after years of raising a family and dedication to their career, that now it’s time to focus on their personal health! I am always intrigued by those situations. For me, my health is a priority not only personally but for my family as well. I know that by being a positive role model I am providing my family a solid health foundation for the future. I hope and believe that the healthy lifestyle behaviors I model each day to my family will help them understand the importance of their health and well being. By putting off your health until that “right time”, you are missing out on all the benefits that it has to offer. The truth is there is never a right or perfect time to focus on your health, the time is always now! Not after the kids are grown, or you have retired or after that vacation, but now!  I admit this way of living is not always easy. In fact, it’s harder to live healthy in today’s culture than to succumb to the unhealthy temptations and examples around us.

We have to find the time to live, eat and shop healthy. It takes planning and precision, but it’s worth it. With the growing concern of health issues in our children, we need to be the healthy role models to look to for guidance. So make the commitment today to being a healthy role model for your family and take on a new, improved healthy lifestyle. Your children may not always seem pleased, but they will be better off for the healthy foundations you instill in them.

Many parents today question why their children skip breakfast. They ask, “why do they not enjoy exercising”? Why are they gaining weight? Well, first start by looking in the mirror. Do you eat breakfast? Do you engage in physical activity everyday and encourage your children to do the same? Do you struggle with your weight and health? If so, it is vital that you see the importance of your healthy actions and how they will support your family’s health.

Never give up, keep trying and take baby steps toward the healthy future of your dreams! You can do it!



If you enjoyed reading this article and want to learn more about raising a healthy happy family please visit Michelle Rowe’s blog: Always Healthy Mom

How big are your plates?

How big are your dinner plates?

Are Your Plates Platter Size? If so read on!
"Most of us make a habit of filling our plates and finishing what's on them," says Lisa Young, PhD, RD, author of The Portion Teller Plan. But since the 1970s, dinner plates have grown 25%, to 12 inches or more in diameter. Eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal, which can mean a 2-pound weight loss in 1 month, says Brian Wansink, PhD, director of Cornell University's Food and Brand Lab and the author of Mindless Eating.
Rethink your place settings. Use your salad plate to hold higher-calorie meats or pasta, and load your dinner plate with veggies, says Young. If you plan to buy new plates, the best size is 10 inches in diameter, says Wansink. "Any smaller, though, and you'll go back for seconds," he adds.

Use these helpful hints to keep your family eating healthy! Portion control can really help keep your waistline in check!

PARTY Time tutorial!!

Happy Birthday
Tutorial

When you think of hosting a party it can be hard to keep the sweets, cake, and ice cream from taking over the menu. Last weekend we celebrated a Birthday in my family, and I want to give you a sneak peak into my healthy summer party.

My Daughter and I! (so cute)

My beautiful flower pots! I had to have to complete the summer look!

The healthy spread!

Colorful rice, and an assortment of fresh fruit! 

Fatoosh salad! ( my personal favorite)

Fresh veggies for the hummus dip!

Beef kabobs

Delicious grape leaves (have you tried?)

Hummus for the veggies (love!)

A happy little birthday girl enjoying her special day!

Fresh miniature coconut cupcakes ( they were fantastic)

The birthday wish

 

The big Birthday WISH with a pink princess dress!

I could not resist!

Sorry, I had to! The  last one, I promise!

Bye, Bye

The party went great!

As you can see I like cake and eat it too! I think miniature cupcakes were a perfect match! We all enjoyed the fresh fruit and veggies along with healthy hummus and chicken and beef kabobs. Don't forget the salad and grape leaves to top it off! Pair this all with a cute 2 year old, and great company and you have one unforgettable birthday party!

Enjoy!

Looking for fresh ways for your students to get their 4 to 9 servings of fruits and

Healthy Kids Meal Wheel

I found this site and love it! Check it out at www.thelunchbox.org

Developed by Chef Ann Cooper and nutritionist Hailey London, RD.
Looking for fresh ways for your students to get their 4 to 9 servings of fruits and
veggies per day? Use our fun AND functional Healthy Kids Meal Wheel to teach
children about healthy eating and positive life-long wellness choices. The Lunch
Box’s Meal Wheel is downloadable in both English and Spanish and includes
serving sizes and the number of recommended portions for various age groups.

Download Chef Ann's Healthy Kid's Meal Wheel

Rueda de la Chef Ana de comida saludable para los niños.

Whole Grains

• Children ages 6-9 should aim for 4-7 servings daily
• Children ages 10-14 should aim for 5-8 servings daily
• Teens ages 14-18 should aim for 6-9 servings daily

A serving is 1 slice of bread (small slice) or 1/2 bagel the size of a hockey puck. If a regular bagel from a bagel store, 1/2 bagel is two servings of grains.
1/2 cup cooked rice equals a cupcake wrapper.
1/2 cup pasta.
1 cup of whole grains, brown rice, quinoa, bulgar, etc. the size of your fist.

Whole grains include, oatmeal, brown rice, whole wheat bread/tortillas/pitas, whole grains like quinoa, millet, bulgur, buckwheat and barely, whole grain cereals (look for fiber higher than 2 grams), whole wheat pasta and other whole grain breads. Refined grains, such as white flour, white pasta and white rice should be limited to 3-4 times a week.

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Vegetables

• 4-9 servings daily

1 cup raw vegetables is a serving size (size of your fist) or 1/2 cup cooked (about the size of a light bulb).

The more the better, just as long as smaller kids save room for protein and fats, as well. When in comes to vegetables, go for a variety of colors on your plate. Eating a variety of colored vegetables, such as green, orange, red, purple/blue, yellow or white, will ensure that children are getting all needed vitamins and minerals and a number of healthy protective factors from the plants coloring, as well. Fresh and in season is always best. Organic is ideal, but the first and most important step is to eat those veggies in any form. Some kids need to see or try a vegetable 8-9 times before they accept it, so don’t give up.
Watch out for the starchy vegetable. While potatoes and corn have some nutrients, they have much less than most vegetables and are more like carbohydrates nutritionally. If potatoes or corn is served, a grain is not needed. Leave skin on potatoes for extra nutrients.

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Fruits

• 3-5 servings daily

The serving size for fresh fruit is about the size of a tennis ball, if whole. Most apples are a bit over a serving and the serving size for most bananas is 1/2. For cut fruit, the serving size is 1/2 cup. For juice, 1/2 cup is a good size. Make sure juice is 100% juice; otherwise it most likely has a high proportion of sugar.

Again, color, color, color. Fresh is always best over canned and syruped. Aim for a variety of fruits. While fruit is extremely healthy, it still can not be eaten unlimitedly as vegetables, as they do contain significant calories and sugars.

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Calcium

• 2-3 servings daily

This group replaces what traditionally is the dairy group. There are many sources of calcium that come from plants that are even more absorbable than the calcium in dairy. These food include nuts, such as almonds, broccoli, dark leafy greens (add some lemon to help free up the calcium), tofu, soy milk, sardines, beans, sunflower seeds and molasses.
When getting calcium from dairy, the best source is organic yogurt, the next best is low-fat organic milk and other low fat organic dairy products. One organic switch that is really important to make is to organic milk. Milk carries a lot of toxins and residues of conventionally raised cows, if nothing else in your house is organic, but milk, you are still doing your family a great service. If you must eat dairy, please choose organic.
The serving size of calcium rich foods varies based on the amount of calcium in the food.
For a serving of Calcium, try:

• 1 cup of beans: soy, white, navy, black, french, refried, winged and great northern have the most calcium.
• 1/2 cup almonds
• 1/2 cup dried figs
• 3 oz canned salmon
• 6 sardines (canned)
• 1 cup amaranth (ancient grain)
• 1/2 cup dark leafy green vegetables, cooked (collards, kale, spinach, escarole, beet greens, etc.)
• 1/2 cup tofu
• 1 cup lowfat milk or soy milk
• 1 cup lowfat yogurt
• 1 1/2 oz low fat cheese.

Note children under 1 year of age should never be given cow's milk. If you chose to feed a child cow's milk (not recommended) after 1 years of age, make sure it is whole or 2% fat.

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Lean Protein

• 2-3 servings daily

Healthy protein sources include nuts, beans, tofu, fish (wild is better than farm raised), eggs, chicken, turkey, lean pork, lamb. Be aware that a portion of protein is quite small. 2-3 ounces for meat and 1/2 cup of cooked beans, 1/3 cup of nuts or one egg counts as one ounce of meat.

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Healthy Fats

• 3-4 servings daily

Fats from plant sources are very important to the growth and development of children's bodies. Limit animal fats, which contain saturated fat and cholesterol. Limit Transfatty acids that come from food that is hydrogenated. Check food labels and avoid food with the word hydrogenated in the ingredients.
Include oils such as olive, safflower, sesame, flax and canola. A serving of these oils is 1 teaspoon. Note. Flax oil should not be used for cooking or heated.
Nuts, such as almonds, walnuts and peanuts. A serving of these nuts for healthy fat is a handful, or a bit less than 1/2 cup, 1 Tablespoon peanut, almond or cashew butter.
Legumes, such as peas, beans, lentils, garbanzos, soy beans, tofu and soy products. A serving of these beans for healthy fats is 1 cup cooked.
Note: If consuming beans and nuts for healthy fats, you will also be getting a serving of calcium with these foods, as well.

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Red Meat

• 2-3 servings per week

Red meat was separated out from the proteins, not to encourage you to eat it, but to set it apart from the rest, as it should not be eaten every day. In this category would also be bacon, ham, sausage, salami, bologna and hot dogs (unless 100% beef, turkey or vegetarian and low fat). These meats contain a large proportion of saturated fat and should be eaten in moderation for heart health.

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Added Sugars & Fats

• To be eaten rarely

Much of today’s obesity crisis stems from a lack of exercise and heavy eating of food of minimal nutrition value. Foods with a large amount of added sugars, such as candy, soda, cakes, pies and cookies, should be limited to treats. For very active kids, a daily treat, in moderation can be part of a healthy diet. Kids who are not as physically active should really limit high sugar foods and beverages to a few times per week.
Added fats, especially hydrogenated fats should be reduced significantly. The goal for hydrogenated fats or trans-fatty acids should be to eliminate them all together. This may require reading the ingredients on store bought food and avoiding hydrogenated margarines. Saturated fats, such as butter, should be limited to a few times per week. Added fats from healthy sources, such as olive oil, are an important part of a healthy diet and should be used daily.

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Water

The water glass on the plate represents the most important part of the healthy plate. Hydration, especially for growing kids is so important to total body and brain health. 8 glasses a day should be a goal for water drinking skeptics and a minimum for experienced water drinkers. Remember water is best. When drinks are high in sugar, the body can not get enough water from the beverage… so go for the water. Kids often drink more water if they are able to carry a water bottle at school.

Healthy Summer Treats

Healthy Summer Treats

Here are some of my favorite healthy snacks!

• Frozen mango bites or freeze grapes or blueberries they are a cool snack and sweet like candy!

                                     

• Frozen banana yogurt pop

Take 1/2 banana cover with Greek yogurt insert Popsicle stick, freeze and enjoy!
                                      
                                          

• Frozen yogurt sandwich

Take 2 gram crackers and place frozen yogurt (any variety) or Free Cool Whip in the middle, freeze and enjoy!
                                           

• Fruit smoothie

2/3 cups frozen fruit, ice, and 1/3 cup low fat yogurt blend and enjoy!
                                          

• True fruit pops

1/4 cup pineapple or orange juice,cut fruit kiwi,watermelon,pineapple, etc. Place juice and fruit in disposable cup insert Popsicle stick, freeze and enjoy!
                                                            
Have a Fun Healthy Summer!

Summer Time Fun

Healthy Summer Time Fun

We all know that keeping the kids active and healthy during the summer can be a challenging task! Computers and video games have become too common in our children's world! Traditional outdoor play has been replaced with indoor inactivity. 

It is recommended that children get at least 60 minutes of active play everyday. Here are some tips on keeping them healthy and active this summer...

• Walk at the park
• Bike ride
• Swimming
• Baseball
• Dance
• Sports camps
• Tag
• Jump Rope
• Red light Green light game
• Obstacle course in the yard
• Sprinkler fun
• Walk the dog
• Nature hunt
• Rollerblade or Rollerskate
• Build a sand castle
• Skip Rocks
• Garden
• Four Square
• Marco Polo in the pool
• Relay Races
• Waterballon Toss
• Play at the park
• Don't forget to involve the whole family in these activities

This summer try to limit screen time and keep the kids hydrated!
Remember to always place safe and have fun!

Lemon Dream

Unfortunately I can't take credit for this one myself! The applause has to go to Jean Modene, an awesome healthy mom and wife. She has a way of taking everyday recipes and making them healthier for her family and they are still so good! Trust me I Have sampled a few. This recipe is perfect for a hot summer day when light, fruity and refreshing are on the menu. I made this over the weekend for my family and it was delightful, everyone loved it. So here it is the much anticipated Lemon Dream Parfaits. Who knew a lemon could taste so good.

                                                                  

Lemon Dream Parfaits

You need...

3-6oz containers light vanilla fat free yogurt

1 pkg. (3 oz.) Jell_o sugar free Lemon flavor Gelatin

1-8 oz container Cool Whip fat free whip topping thawed

2-1/4 cups mixed fresh berries( raspberries,blueberries and strawberries sliced)

Make it...

1. Beat yogurt and dry gelatin mix in large bowl with mixer until well blended. ( the recipe calls for the whole packet of gelatin, but if you desire a lighter flavor use 1/2 the packet) Add Cool Whip and mix well. Refrigerate for at least one hour. Wash berries and set aside. Refrigerate.

2. Make 8 parfaits by layering some of the fruit and lemon mixture in a glass or dessert dish. Repeat, serve and enjoy!

Per serving: 114 calories,22 carbs, 0 fat

* I also have to thank my photographer at Finn Photography for this great image!