100% Juice is okay

In a study reported in the Archives of Pediatrics, children age 2-11 who consumed 100% juice about 4 oz daily also had a higher intake of whole fruits. There was no difference in weight status or the likelihood of being overweight among the 100% juice drinkers. Theresa A. Nicklas; Carol E. O’Neil; Ronald Kleinman
Association Between 100% Juice Consumption and Nutrient Intake and Weight of Children Aged 2 to 11 Years
Arch Pediatr Adolesc Med. 2008;162(6):557-565.

TAKE HOME MESSAGE FOR PARENTS AND CAREGIVERS:

100% juice is okay in moderation. Be sure the juice you give is 100%.

TTM Stages of Change – What stage are you at?

TTM is the transtheoretical model of change. TTM identifies 5 stages of change:

Precontemplation, Contemplation, Preparation, Action and Maintenance.

Have you ever wondered why you know all of the latest nutrition trends, read food labels and know how many points each food is, yet you can’t seem attain your health goals? The stages of change can help to explain what stage you are in and help you understand the process of change you must endure before moving to the next stage. If you fit the example above, you are most likely stuck in the preparation stage. Now you need to identify how to proceed to the action phase.

Fight aging with fat.

Fight aging with fat! Stay young by consuming monounsaturated fats like almonds and avocados. These MUFA’s help increase our good cholesterol known as HDL. HDL cholesterol is anti inflammatory and heart protective. So add some almonds and avocados to your salad!

Farm to Table

“The greatest thing you can do for your children is to cook and share food
with them. The precious moments you spend together around the family table
go way beyond the food itself; they lead to an understanding of the benefits
of healthy eating and are the basis for good family relationships.”– Jacques Pépin, national spokesperson of Spoons Across America

Jacques Pepin said it well. Fortunately, it is summer so sharing the education of where food comes from is easy. Grab your cotton, reusable tote and head to the Farmers Market. This is a great experience for you and your children to find new foods to enjoy. My favorite find at the Union Square Greenmarket – fiddleheads!

New York and LA Markets:

http://www.grownyc.org/ourmarkets and http://www.farmersmarketla.com/

Pass the Peanut Butter

We have all read that peanuts are a heart healthy snack, but the literature speaks of peanuts not peanut butter with addded oils and added sugar. Read your peanut butter ingredient list. Are there more than 2 ingredients? If so, consider switching to the real thing to get your dose of peanuts.

1. Try making your own peanut butter at the health food store. You just put the peanuts in the machine and get peanut butter made of peanuts only!!!

2. Whole Foods 365 Brand Peanut Butter (ingredients are peanuts and salt).

3. Smucker’s Natural Peanut Butter (ingredients are peanut and salt).

Yummy Popcorn

Popcorn is a great snack. It is naturally high in fiber and free of trans and or saturated fats. The key is to find popcorn that hasn’t been dressed, salted and buttered by food companies. Your best option is to pop your own corn kernels in an air popper. If time and space are an issue, find a no or low salt, saturated fat free popcorn. Two wholesome options include BEARITOS Organic Microwave Popcorn, No Salt or Oil and Good Health’s Half Naked Popcorn. Remember, always double check the food labels to ensure food products have not changed their ingredients and consequently their nutrition facts.

Say no to the "Clean Plate Club."

Many of my readers find portion control to be quite daunting. You may hear the message that a portion is 3 oz of protein, 1 cup of grain plus 1.5 cup cooked vegetable. You think I can not eat that little amount and therefore you feel frustrated and eat even more. Don’t feel bad or overwhelmed. You were probably taught to clean your plate as a child. You may even feel guilty for leaving food on your plate at a restaurant. 

Instead, work with the idea of leaving one bite of food on your plate at meal times. Allow yourself to eat the majority of your food and get comfortable with what it feels like to leave one bite. It is likely you will be and feel successful. Keep repeating this effort until it becomes your new habit. Once the new habit is learned, you may want to consider leaving two bites on your overfull plate or just taking a smaller portion of food at meal times. The message is you can reach your nutrition goals, specifically portion control if you set small attainable goals and give yourself time to achieve the goals.

Get Connected with Kinected.

Mindful movement that is not overly stressful on the body can be a compliment to your normal routine. Pilates is my favorite type of mindful movement. I recommend finding a Pilates studio such as Kinected that teaches Pilates with a positive body awareness approach rather than focusing on burning calories. If you know of any other studios, please share on the blog.

Laura’s Pick:

Kinected
151 W. 19th Street, 2nd fl.
New York, NY 10011
(t): 212.463.8338

Normal Eating Defined

In 1999, I attended a 3 day workshop called “Treating the Dieting Casuality” lead by Ellyn  Satter, RD. This workshop in addition to the wisedom of Ellyn Satter has forever changed my relationship with food as well as the way I teach my clients. Ellyn Satter defines normal eating:

What is Normal Eating?

Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

For more about eating competence (and for research backing up this advice), see Ellyn Satter’s Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook, Kelcy Press, 2008. Also see www.EllynSatter.com to purchase books and to review other resources.

Copyright © 2010 by Ellyn Satter. Published at www.EllynSatter.com.

Rights to reproduce: As long as you leave it unchanged, you don’t charge for it, and you include the entire copyright statement, you may reproduce this article. Please let us know you have used it by sending a website link or an electronic copy to info@ellynsatter.com.What is Normal Eating?