Foodie Friday: Banana Ice Cream

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I am so excited about today's Foodie Friday recipe for two reasons: 1) It's SO easy! 2) It's SO satisfying!  I grabbed this idea for banana ice cream from pro photographer, Kristin Eldridge.  (Check out her work. It's amazing!)  This dish really hits the spot for me.  It's also a favorite with my kids, too.  I've also shared this with my church small group, and they were all amazed at how simple and tasty it is.  Try it, and let me know what you think.  Enjoy! 

Banana Ice Cream       

{Print this recipe}

Ingredients:

4 bananas, sliced

Optional:  60-70+% dark chocolate, cinnamon

Directions:

1.  Place banana slices on a baking sheet and freeze for at least 1 1/2-2 hours. 

2.  Remove bananas from the freezer and place into a food processor.  Puree until it's like the texture of ice cream.  *Optional:  I like to sprinkle mine with cinnamon and dark chocolate shavings.  I just take a bar of 72% dark chocolate, and using a vegetable peeler, I just shave a little over my "ice cream".  It adds a little chocolate flair and a nice crunch.

Serves: 4

Nutritional Information: (not including chocolate shavings or cinnamon)

Calories:  105   Carbohydrate:  27 g  Fat:  0.4 g   Protein:  1.3 g   Cholesterol:  0 mg   Fiber:  3 g   Sugar:  14 g (natural)   Sodium:  1.2 mg

Excellent source of: vitamin B6

Good source of: vitamin C, magnesium, and potassium

My Funny Valentine

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

My daughter's preschool class celebrates Valentine's Day today with a Valentine's Exchange.  I knew that I wanted to share an extra little treat along with her Valentine's Card, but it wasn't going to be candy or sweets.  When it comes to holiday celebrations for the little ones, I always try to think outside of the "sugary goodie" box for treats.  I'm working on setting a new trend that teaches kids that holidays aren't about food (even if it might just be my kids that get this message).  They're more about family, friends, and fun!  Many times I don't include food at all with holiday or party treats. I stick with non-food goodies, like stickers, pencils, crayons, erasers, balls, or temporary tattoos.  That's what I opted for today:  a miniature can of Playdoh, mini-deck of Crazy 8 cards, and mini-bubbles.  To get ideas, I just had to get into the mindset of a 3 year old.  What would a 3 year old like?  Another option is to include more nutritious goodies, like dried fruit, fruit leathers, or trail mix.  In fact, I saw another child bring clementine oranges along with a card for each kiddo today.  That was nutritiously cool, in my opinion!  

So, parents, how do you handle holiday treat-giving?  What non-food or more nutritious goodies do you include in your child's party packs?  

13 popular foods for kids that are sources of trans fat

Photo credit: YGX (Flickr)

Lately, I've been finding that frankenfats keep showing up in some unexpected places in children's diets.  Given all of the evidence of the potentially harmful effects of industrially produced trans fat in the diet, I'm surprised that we're still finding it lurking in the food supply, especially in foods that children commonly consume.  Don't be fooled by labels that suggest a food is trans-fat free.  If a food contains less than 0.5 g of trans fat per serving, it can be labeled as trans-fat free.  While a food may contain little trans fat, there really is no need for trans fat in the diet, and there are plenty of high quality, nutritious alternatives to these foods.  Also, don't be distracted by claims that a food is "High in Vitamin C" or "Excellent Source of Calcium" or "Low-Fat".  It may still contain trans fat.  Always read the food label's ingredient list, and look for  "partially hydrogenated" oils as these are sources of trans fat.  Here's my list of popular kids' foods that contain trans fat.

Fruit snacks:  Fruit By The Foot, Fruit Roll-ups, and Fruit Gushers all contain "partially hydrogenated oil".  Look for options that do not contain trans fat, or make your own fruit leather at home.
    
Toaster pastries:  You may want to think twice about letting your little ones pop toaster pastries, like Pop Tarts and Toaster Strudels, into their little mouths.  These may be convenient breakfast options, but they  contain trans fat and added sugar.  A more well-rounded breakfast that includes a high quality source of whole grain and protein along with a vegetable or fruit will provide your child with a better balance of nutrients to fuel his day.

Yogurt-covered snacks:  The yogurt coating on snacks, such as raisins, pretzels, or Yogo Bits, is a source of trans fat.  Dried fruit, such as cherries or raisins, are perfectly nutritious snacks for children; however, I draw the line when they're wrapped in trans fat.

Cinnamon rolls:  Refrigerated cinnamon rolls, like Pillsbury Grands Cinnamon Rolls, are certainly a grand source of trans fat, containing as much as 2.5 g per serving.  There are plenty of other nutritious, convenient, and tasty breakfast options available.  Try these.   

Sandwich crackers or cookies:  Although a popular portable snack option, sandwich crackers and cookies are a significant source of trans fat. Keebler's Sandwich Crackers offers 2 g of trans fat per serving.  You're better off making your own mini-sandwiches to take along.


Cookies:  Beware of those Girl Scout Cookies because four varieties contain trans fat.  Refrigerated cookie doughs are even more significant sources of trans fat. In fact, one serving of Pillsbury's Read to Bake Sugar Cookies contains 2.5 g trans fat.  Other popular kids' cookies are also sources of trans fat, too, so read the labels!

Pudding snacks: Sometimes parents rely on pudding snacks as a source of calcium for their children.  While these snacks may contain calcium, they also contain trans fat as well as added sugar.  Yogurt sweetened with real fruit would be a more nutritious option for calcium, potassium, and protein.

Hot cocoa mix:  It can be fun and comforting on a cold, wintry day to warm up with a cup of hot cocoa.  However, hot cocoa mixes also contain trans fat.  It's usually listed within the first three ingredients.  You'd be better off making your own homemade version instead.

Microwave popcorn:  What's family movie night without a little microwave popcorn, right?  Well, unfortunately, microwave popcorn often contains partially hydrogenated oils.  Be sure to read the labels carefully, or better yet, make your own at home so that you can control what goes on it.
  
Pancake and waffle mixes:  Aunt Jemima might have made breakfast-prep a lot easier, but unfortunately, she, along with Hungry Jack and others, didn't leave out the trans fat.  Homemade pancakes and waffles are really not that time consuming, so give it a shot.

Graham cracker snacks:  No, not Teddy Grahams.  They're so cute!  Yes, and they can also contain trans fat.  There are some graham snacks that do not contain trans fats, so those would be better options.

Vanilla wafers:  Often introduced to babies and toddlers, vanilla wafers can be high in trans fat.  Keebler Vanilla Wafers contain 2.5 g of trans fat per serving.  It's better to help those little ones develop preferences for more nutritious options, like vegetables and fruits.

Animal crackers:  Yes, these seemingly innocent snacks can contain trans fat and few other high quality nutrients.  Scan those labels to avoid trans fats or find more nutrient-dense alternatives.

Do any of these surprise you? If so, which ones?

Foodie Friday: Gabriella's Pinwheel Sandwiches

Photo credits: Michelle Loy. Copyright 2011. All rights reserved. 

This month I'm focusing on how we can love our children through high quality nutrition and positive feeding.  While I'd like to say that doing this is a cinch with my own children, I cannot.  I'm always looking for fresh, fun ways to get my two little {occasional} rascals to eat well.  One thing that I like to do is put a twist on the good ol' standbys.  Today's old favorite happens to be the PB and J, of course, but I put a little spin on it.  I call it Gabriella's Pinwheel Sandwiches because it has become a fast fave, especially for my daughter.  What I love about these is that they're super simple, satisfying, and easy for the little ones (or even you) to eat.  I love the texture that the dried fruit adds, and you can put your own personal spin on it as well.  Try it and let me know what you think because I'd love to hear your variations.  Enjoy!

Gabriella's Pinwheel Sandwiches

{Print this recipe}

Ingredients:

Whole wheat, whole grain, or sprouted grain tortilla (I use the soft taco-size.) 

1 Tbsp nut butter (I usually use almond butter or peanut butter.)

1 Tbsp dried fruit (Unsweetened dried cherries or raisins are great, but you could also use your favorite.)

1/2 banana, sliced

Cinnamon for sprinkling

Honey for drizzling

Directions:

1.  Spread the nut butter over the tortilla. 

2.  Top with banana slices and dried fruit.  Sprinkle with cinnamon and drizzle with just a touch of honey.  (I find that I don't need much honey at all as long as I drizzle it horizontally in one line across the tortilla because when you roll it up, you'll get the taste in every bite that way. So a little will go a long way here.)

3.  Gently roll the tortilla up.  (You can actually eat it just like this, which works great if you're on the go.)  Then slice into 8 sections, which will be the pinwheel sandwiches, and enjoy!

Serves: 1 adult or 2-3 children
Nutritional Information: (for 1 wrap) 
Calories:   380  Carbohydrate: 56 g   Fat: 16 g   Monounsaturated fat: 11 g   Protein: 9 g   Cholesterol: 0 mg   Fiber:  8 g   Sugar:  19 g (3 g added sugar from the honey)   Sodium: 576 mg
Excellent source of: magnesium and vitamin E
Good source of: thiamin, riboflavin, niacin, vitamin B6, iron, and potassium

Loving our children through nutrition and positive feeding

Photo credit: Michelle Loy (top) and Kristin Eldridge (bottom).  Copyright 2011. All rights reserved. 

As I contemplated a topic or theme for my blog this month, I could only think of one - love.  How cliche, right?  Love for February?  Well, I thought I would focus on love for our littlest sweethearts, our children.  I have two little angels of my own, and I love them to pieces.  If I've learned anything about love since having my little ones, it is that I am capable of loving a lot more than I ever imagined I could!  In the last few years, I've also learned that love is more than a feeling.  It's also an action and a choice, and that's what brings me to this post today.  We have a lot of ways to to act on that love: spending time with them at home, showing up at their special events, giving them lots of affection, or showering them with gifts. I'm going to suggest that we also choose to love our children by nourishing them well and fostering a healthful relationship with food, eating, and their bodies.  As parents, family, friends, caregivers, teachers, or just someone involved in a child's life, you have the power to significantly and positively influence what children eat, how children eat, and how they relate to their bodies.

Even before a child is conceived, parents have the opportunity to nourish their own bodies well in order to support a more healthful pregnancy and baby.  Optimal nutrition and health during pregnancy also impact the growth and development of the baby. In fact, a growing body of evidence suggests that many chronic diseases and illnesses may be linked to an infant's experiences in the womb.

Once baby is born, there is the decision about whether or not to breastfeed. Some health professionals propose that food preferences and eating behaviors may be impacted by this.  Breastfeeding is definitely linked with positive health outcomes from infancy through adulthood.

From childhood to adolescence, parents and caregivers are responsible for determining what, when, and where children eat.  Also, what we eat, how we eat, and how we relate to food and our bodies also strongly impacts our children.  If children see us skipping breakfast, then they are likely to develop that habit, too.  If they see us consuming nutrient poor foods on a regular basis, then they will likely develop preferences for those foods, too.  If they see us in a constant cycle of "dieting", then they are more likely to fall into those patterns, too.  If they hear us criticizing our bodies, they are likely to do the same.

I believe that we have an extraordinary opportunity before us to leave our children with a wonderful legacy of health and well-being.  In addition to lavishing them with kisses and hugs, let's also provide them with a variety of high quality, nutritious foods.  As we cheer them on at their soccer games, let's also nurture positive eating behaviors and attitudes about food, eating, and their bodies.  Let's choose to love our children in these ways because they deserve it!

What steps will you or do you take to love your children in these ways?

Foodie Friday: Roasted Kabocha Squash

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I was introduced to the lovely kabocha squash or Japanese pumpkin by my mom, who's from Thailand.  I remember it vividly because in Thailand they call it "fak thong", which in English sounds like a 4-letter word,   so she was a bit embarrassed talking about it over dinner.  The kabocha is fairly new on the scene in the U.S., so it's pretty hot in the world of winter squash right now.  Kabocha has a lovely sweet flavor and smooth texture when cooked.  It's chock full of nutrients, such as vitamins A and C, folate, potassium, manganese, and fiber.  It can be prepared in many of the same ways that other winter squashes, such as butternut or acorn squash, are prepared.  In sticking with my theme of "simplicity" this month, I am introducing you to a simple roasted kabocha.  Though simple, this can serve as a great springboard for a variety of other preparations for kabocha, such as mashed or pureed kabocha or kabocha soup.  Now go! Explore and let me know what you think.

Roasted Kabocha Squash 

{Print this recipe}

Ingredients:

1 kabocha squash, halved lengthwise and seeded

2 Tbsp Olive oil or an olive oil mister

Salt and freshly ground black pepper

Directions:

1. Preheat oven to 400F.
2. Cut the kabocha into about 1/2-1-inch thick slices.  Place the squash in a large bowl and drizzle (or mist) with the olive oil.  Toss to coat.  Sprinkle with salt and pepper, and toss again.  *Note: You can also experiment with other seasonings, such as sage, oregano, cumin, smoked paprika, shredded or shaved Parmesan, or cinnamon and a touch of brown sugar.     
3. Arrange in a single layer onto a baking sheet.  Heat in the oven for about 20-30 minutes or until soft.  (Even the skin gets soft, so you can eat it, too!)

Serves: 6-8

Nutritional Information: 
Calories: 94   Carbohydrate: 16 g   Fat: 3.5 g   Monounsaturated fat: 2.5 g   Protein:  1.4 g   Cholesterol: 0 mg   Fiber:   2 g   Sugar (natural)   3 g   Sodium:  26 mg    

How a food journal will help you achieve your weight and health goals

Photo credit: CFleenor (Flickr)

One of the first things that I ask of my clients to do before I even meet with them is to keep a food and activity journal for at least 3 days.  What I love about this is that not only will these records help me in my nutrition assessment, but they also serve as a powerful starting point for a nutrition intervention before I even meet with my client.  It's a great conversation starter because it gives them some insight into their food intake, eating habits, and physical activity behaviors. During these 3 days, my clients almost always admit to changing their food or eating habits because they suddenly became more aware of them.  All of this, and I haven't even met with them yet.  There's definitely power in that!

How will it help you with weight and health management?  First of all, you've got to know what you're eating in order to change it as well as the behaviors around it.  I call a food journal the GPS for weight and health management.  A food journal helps you see where you've been, where you're at, and where you need to go.  By looking at where you've been, you get clues about the patterns of food intake and behaviors that were strengths as well as those that present opportunities for change.  Maybe you've been eating consistently throughout the day, but you haven't been hitting the mark with your vegetable and fruit intake.  You've now identified a great starting line toward your weight and health management goals.  By looking at where you're at, you can assess your progress, reinforce positive behaviors, and identify areas of opportunity.  When a client sees that she has been eating breakfast daily and she feels more energy throughout the day, then that behavior is strengthened since she sees the positive behavior and the benefit that results from it.  On the other hand, a client may notice that every time she misses the afternoon snack, she tends to overeat once she gets home from work.  Because of the awareness of this pattern, the client can then work on strategies to ensure that she includes the afternoon snack.  Finally, a food journal provides direction on where you need to go.  If the foods and behaviors that you're keeping track of in the food journal are leading to the results that you desire, then keep doing what you're doing.  If not, then it's decision time.  It may be time to re-evaluate your goals to decide whether or not they're still the same.  If your goals are still the same, you may need to pinpoint some areas in which you're willing to step it up a notch.  Maybe it's time to practice maintaining those behaviors before ratcheting things up.  Maybe you need some additional professional guidance, such as a therapist, to gain support in other areas of your health or well-being.

So how do you get started?  There are lots of tools for keeping track of food intake and physical activity.  Some people prefer the good ol' pen and paper method.  Others prefer online tools, such as MyPlate or MyFitnessPal.  Others like phone apps, like Lose It! or MyFitnessPal Mobile.  There are lots of options, so check them out and choose what's best for you.  I have my clients use the pen and paper method to start since there is usually additional information that I like to assess, like hunger levels, activities, emotions, or thoughts, that aren't always included in digital programs.  (But if you know of one, please let me know!)  It's best to record everything that passes your lips:  foods, beverages, and condiments.  Amounts and times are also helpful.  Sometimes clients get overwhelmed at the idea of keeping track of everything they eat, so I suggest that they just start writing down the foods they consume.  This still provides helpful information.  Gathering additional details, such as hunger levels, signs or symptoms, and activities, emotions, or thoughts while eating can also provide helpful insights.  Including information about the type, time, intensity, and duration of physical activity is also very useful.

Whether you're just starting out or you've hit a bump in the road, a food journal could definitely be the key to discovering what you need to do in order to best achieve your goals.  Go after a life of health because you deserve it!

Have you kept a food journal before?  What method do you prefer? What's your favorite digital tool?