Archive for the ‘Parent Nutrition’ Category

Diet Soda Linked to Weight Gain

Posted on: July 14th, 2011 by Emma Fogt 1 Comment

Aisles of Diet Soda

Aisles of Diet Soda


By Grace Dickinson, Temple University

Pepsi or Pepsi One? Coca-Cola or Coca-Cola zero? Dr. Pepper or Diet Dr. Pepper? If you tend to reach for the latter option hoping to save a few calories, you might want to rethink your choice. A new study recently presented at the American Diabetes Association meeting by the school of Medicine at the University of Texas Health Science Center San Antonio suggests that diet soda might promote weight gain. The study showed a correlation between larger waistlines and diet soda.

Researchers found a 70 percent greater increase of weight circumference in diet drinkers compared to non-soda drinkers. The more soda the study volunteers drank, the higher the percentage appeared to climb. Those who gulped down diet soda most frequently, meaning two or more cans a day, showed a waist circumference increase of 500 percent greater than the non-soda drinkers.

However, as Richard Mattes, a nutrition scientist at Purdue University, tells the L.A. Times, “heavy people simply might choose to consume diet drinks more.” While the study points out a link between diet soda and weight gain, definitive questions as to whether artificial sweeteners are the culprit still remain unanswered. Mattes believes that diet drinkers might simply compensate for the calories they think they are saving by eating more at other times in the day.

However, another recently published study has linked aspartame, a common artificial sweetener in diet drinks, to increased blood sugar levels in mice predisposed to diabetes. Researchers fed diabetes-prone mice a diet that included asparatame for a period of three months. Those mice that were fed aspartame showed higher blood glucose levels than mice whose diet didn’t include the aspartame.

Whether it’s regular or diet, it’s probably best to avoid soda all together, or at least keep consumption to limited levels. Instead, for a refreshing summer drink, reach for unsweetened iced tea (see recipe a few posts back) or seltzer mixed with 100% fruit juice.

TEENS & SNACKS: BEING THERE

Posted on: May 1st, 2011 by Emma Fogt No Comments

Teens and snacks

The teen years can be frought with angst, questions of self doubt and teetering back and forth on the see-saw of adolescence into adulthood. Part of making home a sanctuary and a place where teens feel they can be themselves is simply just being there.

Part of being there for teens includes maintaining the parent’s responsibilities of feeding. The responsibility of providing foods and supporting timely eating is still part of the parent’s job and can support teens both mentally and physically. Teens may not let you know that your being there is important to them and providing regularly timed snacks may not be on the top of their minds. Helping young adults to fuel every three to four hours can be made easier by helping them to make snacks portable or by having some of these snack foods easily available at home for them to grab. Here are some quick foods to have be there for your teens!

PROTEIN/DAIRY FRUIT/VEGGIE GRAIN
1/2C cottage cheese 1 pear 2 slices cinnamon toast
1 oz cheddar cheese 1 apple 7 wheat crackers
1C skim milk 1c blueberries 1C Cereal (5gm fiber)
1 oz almonds ¼ c died cranberries 1C whole wheat pretzels
2 oz turkey 1C lettuce /tomato 2 slices whole wheat bread
1 oz hummus 1C baby carrots 1 med whole wheat Pita
2 oz lean roast beef 1/2C sliced red peppers 1 whole wheat roll
1 C skim milk 1 med banana 2 Graham Crackers
1 oz cheese stick 18 grapes 3c air popped popcorn
1C Soy milk 1C strawberries 6 Nilla Wafers

The last days of Pregnancy what next…

Posted on: March 16th, 2011 by Emma Fogt No Comments

OK so you have managed to survive 9 months (Really 40 weeks=10 months!) of morning sickness, swollen body parts and now uncomfortable nights of GERD (gastro esophageal reflux) not to mention multiple trips to bathroom to pee yet again…Finally the day is arriving where that little bundle (or bundles) will be in your arms and you will be a Mom!
So it took 9 months for your body to gradually evolve and change to first produce and then nurture this gift. The weight you have gained is not only the baby, but placenta, increased blood volume and body fat preparing you to breast feed and take care of the baby. Moms should know it takes time to readjust after a child- the body has an amazing ability to bounce back , but it needs some extra time and TLC. Here are 5 TLC tips for post partum moms.
1. Breast Feed: Studies show breast feeding not only provides your baby with the best nutrition it can get, it shows babies have lower incidences obesity- and moms- you burn 500 calories/day breast feeding. You can lose those baby pounds so much faster.
2. Drink plenty of water to support breast feeding.
3. When the baby naps…YOU nap! Forget cleaning up or doing laundry. You need to be able to function and keep sane. Rested mom= can cope with baby mom.
4. Baby may feed every 3 hours or so. That means you need to feed yourself as well 3-4x/day. Get help in preparing food you can grab directly from the fridge- soups, salads, sandwiches. Heck even go out and buy pre-made healthy foods. Stock up without having to worry. Freeze foods like home made soups and casseroles for a quick meal. Have healthy snacks available from nuts and fruit to trail mix and yogurt.
5. Finally: Say to yourself “I am a perfect MOM because heck I just produced a “perfect” baby.” Enjoy!

Some excellent Pre/Post Natal websites from www.nursingschools.net

Beyond Prenatals: Learn what you can do to get the right nutrition you need beyond taking vitamins if you’re pregnant or hoping to conceive. Recommended post: “Vitamin D in Pregnancy and Beyond.”
Expect the Best: This blog will help moms eat healthy before, during and after their pregnancies. Recommended post: “Quick Healthy Meals for Your Family.”
Fresh Start Nutrition: This site is full of great advice and ideas for parents and little ones alike. Recommended post: “How to Choose a Fish Oil Supplement.”
Cassandra Forsythe: Check out this blog for stories and help for pregnant women on what to eat, how to stay fit and how to feed your baby. Recommended post: “Whole Grains are GREAT.”
Your Baby Eats WHAT?: If you’re on a mission to make your own baby food and baby meals, this blog is a must-read. Recommended post: “Futari– pumpkin and yam stew for baby led weaning.”
Mama Knows Breast: For newborns, there’s little better for them to eat than breast milk. Learn more about the benefits of breastfeeding here. Recommended post: “The IRS and Breast Pumps.”

Kid’s Afterschool Snacks can follow the NEW 2010 Dietary Guidelines!

Posted on: February 7th, 2011 by Emma Fogt 2 Comments

Healthy After School Snacks

Last week, The 2010 Dietary Guidelines were launched  by the U.S. Department of Agriculture and Department of Health and Human Services to prevent diet related disease and obesity as well as increase activity among the American population . Unlike previous Dietary Guidelines, these new guidelines are focused on research – lots of research!

The statistics now show that over 33 % of children and now 66% of adults are overweight or obese. As a result, the new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourages Americans to consume more vegetables, fruits, whole grains (fiber) , fat-free and low-fat dairy products, and seafood, and eat less salt, saturated and trans fats, added sugars, and refined grains (white flour, white rice).

Five Healthy after school  snacks for kids:

THINK :         1. GRAIN       2. FRUIT /VEG     3. PROT/DAIRY

  • 1/4C Salsa, 1 serving Baked Tortilla Chips & 1C OJ with calcium
  • 1C Cereal (containing 4gm or more of fiber) , 1 C skim milk and 1C whole strawberries
  • 2 slices whole grain bread, 1 Tbsp peanut butter, 1/2 large sliced banana
  • 1 C low fat yogurt, 1/4C low fat granola, 1C blueberries
  • 1C  reduced sodium soup, 7 reduced reduced fat /reduced sodium Triscuits , 1C skim milk
  • 2 corn tortilla’s, 1/4 C refried beans, low fat mexican mix cheese- heated in oven or microwave, 1C water
  • 1C carrots/celery, 1/4C hummus, 1/2C no salt pretzels, 1c skim milk
  • 1 whole wheat tortilla, 1/2C baby spinach, 2-3 slices tomato , 2 oz lean Dietz & Watson Lite Gourmet Breast of Turkey, 1 tsp Dietz & Watson Honey Mustard. 1C OJ with calcium
  • 1 C chili, 1 slice whole wheat toast, 1 C skim milk

Should Parents Hide the Veggies?

Posted on: January 26th, 2011 by Emma Fogt No Comments

In my Nutrition for Kids, Teens & Families practice over the last 9 years I have seen my fair share of limited eaters. We all know the least liked food group for kids are veggies. Color, texture and flavor come into play. I agree , some children are super tasters -Kids have more taste buds and pick up on flavors in general when compared to adults. These super taster children may not only be more sensitive to taste but also to smell or have a more sensitive mouth feel with regards to food. Anxiety or OCD can play a BIG role in not wanting certain foods. Just the sight of something “green” for some children is a turn off and a “yuck” food. I am often saying to kids and families “How do you know you don’t like it (the food) if you’ve never tried it?”

Farmer' Veggies

I also agree children will try new foods when they’re ready. I have heard from parents that they themselves were picky eaters as children but grew out of it. In addition, if forced to eat a veggie as a child then these parents never had that food as an adult EVER again as that food was associated with a negative experience where they had had no choice or autonomy. Mechanical or physiological processes may also play a role in not being able to chew veggies especially with the little ones- but usually there is a clue- whipped squash/carrot is OK chunks are not. Or textural issues- chunks are OK and whipped is not…

So do you force a kid to eat their veggies- no- but what about a polite bite? “Hey ,you know you don’t always have to like a food to try it” I tell kids that alot. But I like to have kids give it a chance with simple encouragement from an adult then let it go. The child decides to eat it or not.  This is authoritarian parenting which ends up to be the best in feeding practice. (Neither permissive and not authoritative).

Hiding veggies- well that is not what I agree with. Not on purpose anyways- If I serve a yummy leek potato soup then you may consider that “Stealth veggies” I don’t- it’s just leek-potato soup. What’s for dinner? Leek-potato soup! The bigger deal we make out of food- the more kids pick up on it and the more food becomes and issue. Kids pick up on parental anxiety like no tomorrow- so a relaxed approach seems to work well. Positive and relaxed.

Don’t hide veggies- eat what you normally would serve (Ok maybe it’s veggie lasagna- stealthfully hidden between layers of pasta, but that is not hidden veggies in my mind- just good food. ) Suggest kids try a polite bite and if they don’t want the food -whatever- Keep only positive and have at least one food a child likes at each meal presented family style. Keep meals positive not based on what kids eat or not but on what’s going on in their lives, your dialogue etc.. Forget hiding the veggies and enjoy your meal together!


Make Your 2011 Resolutions S.M.A.R.T. Goals

Posted on: December 31st, 2010 by Emma Fogt 1 Comment

It’s New Year’s Eve today. At midnight the clock strikes 2011. This new year signifies the the turning over of a new leaf.Today is the day when New Year resolutions are made and when motivation to make change is high.  Why not make this year a healthy year for you and your family? A “healthy  makeover” does not mean you need to overhaul your life overnight.

If you expect to run a marathon, lose 25 pounds and quit smoking tomorrow then that is not  just overwhelming, it’s unrealistic . A healthy makeover means taking small steps towards a larger goal over time. What is the best way to approach goals?  In the 90′s (yes : the dinosaur era and can you believe 0ver 20 year ago!)  I remember giving a talk to patients on S.M.A.R.T goals.  These goals are : small , measurable, attainable,realistic and tangible. Let’s break it down for example.

“I need to lose weight.” or “I will exercise every day.”, or “I want to quit smoking” are large goals.

Small: Think about a goal in parts- break it down into small pieces. “I woud like to lose a certain amount of weight this month.”

Measurable: “I would like to lose 1-2 pounds this week – that’s 4-8 pounds over the month.”

Attainable: ” I need to decrease my usual intake by 500 calories each day- I would like to replace the usual cookies after dinner with fruit 3 times  this week.”

Realistic:” I don’t like fruit alone- it’s boring especially bananas and oranges but I  like grapes, berries and apples.”

Tangible: “Maybe I can have a yogurt parfait with fruit one night then grapes and a low fat cheese stick another night and strawberries and 1/2C low fat frozen yogurt on another night.”

I suggest writing down 3 healthy goals this January 2011 Then break them down into SMART Goals!

MY  HEALTHY GOALS FOR 2011:

1. Healthfully Blog 3x/week to Support, Network and Creatively Inspire Clients to “create a lifetime of healthy eating”

2. Continue to Exercise 4x/week.  Gym: 2x weights and cardio and 1x yoga. Tennis 1x/week

3. Creatively Cook Healthy meals and catalogue recipes on website for family, friends and you!

Facebook Your SMART Goals!

Cooking Healthy Meals for Many!

How to have your kids eat less candy this Halloween

Posted on: October 25th, 2010 by Emma Fogt

Here are some quick strategies to have your kids eat less candy this Halloween…

THINK OUTSIDE THE WRAPPER
This year think about handing out less candy and more stickers, mini pumpkins, mini toys and dollar gifts such as fake tattoos, stick on gems, crayons, pencils, erasers or sticky notes, Try passing out more nutritious foods such as individually wrapped Fig Newtons, dried fruits , pretzels , baked chips or popcorn.

HAVE THE FAMILY EAT BEFORE GOING OUT
Make sure to feed children and yourself before trick or treating even if it is early. I guarantee your kids (and you!) will be able to manage less candy on a fuller stomach.

BUDGET THE CANDY
The amount of candy kids collect in one night goes far beyond the USDA’s advice of having approximately 250 calories of discretionary calories/ day (3). Discretionary calories are those calories that contain added fats and sugars. It is so easy to overspend these discretionary calories especially at Halloween time. In line with the USDA- budgeting these candy calories is what I recommend.

EAT THE CANDY AFTER DINNER NOT IN BETWEEN MEALS
Have candy only after dinner not as a snack or when you are hungry- if you start to eat candy on an empty stomach you will fill up on these non nutritive calories. Keep fresh fruits on the table- if you are truly hungry and apple will sound just as good as a candy bar!

HAVE HOUSE CANDY RULE!
As the parent, you are responsible not only for what and where your kids eat but when. You can definitely have them pick any 2 pieces of candy after dinner and they can have it over the next few weeks. After some time- the “best “is gone and you can chuck the rest. The younger your children- the more control you have over their food choices, timing of meals and when they eat. be an authoritarian parent- have structure, be consistent and let the kids know- “it’s because you said so!”

The Family and Preschool Obesity

Posted on: October 11th, 2010 by Emma Fogt No Comments

In the United States overweight has doubled in our youngest children ages 2 to 6 years (Generation Z) in just 4 decades. Almost 1/3 of children ages 2-19 years are overweight or obese as defined as above the 85th %ile CDC (1).

Most recently, some studies have looked at obesogenic factors affecting our youngest children. It is clear that overconsumption of food and inactivity are at the root of the problem. However, Christine Olson at Cornell University looked at mother’s weight status on predicting the weight of their children at 4 years of age. This study concluded that mothers who were obese in their first trimester of pregnancy had double the risk of having obese children ages 2-4 years and women gaining too much weight during pregnancy also negatively affected the weight of children at age 4 years (2).

Another study by Anderson et al.(3) concluded that preschool children exposed to
1. Regularly eating the evening meal as a family
2. Getting adequate night time sleep
3. Having limited screen time on week days (<2hrs/day)
had a 40% lower prevalence of obesity than those preschoolers exposed to none of these routines.

1. Van Horn, L., First Assess…Then address childhood obesity. Childhood Obesity. 2010 Aug ; 6:4, 165.
2. Olson, CL, Associations between mothers’ and their children’s weight at 4 years of age, Childhood Obesity. 2010 Aug: 6: 4, 201-7.
3. Anderson SE, Whitaker, RC, Household routine and obesity in US preschool-aged children, Pediatrics, 2010 Mar:125 (3): 420-8.

Fat or Fiction : Seven healthy tips

Posted on: February 6th, 2010 by Emma Fogt No Comments

Fats are confusing. How much fat in the diet is too much? How much is too little? What kinds of fats are heart healthy?

Most of us know fat contains twice the calories as protein and carbohydrates whether it is saturated butter or bacon fat or heart healthy oils and avocado fat. But fat in the diet provides flavor and satiety. It is important for healthy skins, nails and hair, helps cushion vital organs and dietary fats help maintain body temperature and cell integrity.
Without counting fat grams or worrying about getting the American Heart Association and American Dietetic Association recommended “30% total fat” in the diet, I encourage my clients to eat lean and to eat low fat as often as possible using these simple 7 tips:

1. Look for low fat foods- those containing less than 3 grams/fat per serving on the Food Facts Labels.

2. Keep Saturated Fat levels less than 1/3 that of Total Fat. For Example: If Total Fat on a Foods Facts Label is 9 gm, Saturated Fat should be less than 3 gms/serving and consume foods with zero trans fat.

3. Non fat processed foods may contain more sugar versus low fat foods. specifically nonfat cookies or nonfat yogurts. I encourage consumption of low fat foods for taste and satiety over many non fat versions

4. Cook and prepare foods with heart healthy fats such as safflower oil, canola oil and olive oil.

5. Fats in the form of heart healthy monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond, walnuts and the avocado.

6. Stick to lean meats: chicken, turkey, lean cuts of beef: “loin” and “round” cuts, pork and plenty of fish and sea food.

7. Keep added fats to a minimum such as salad dressings, sauces and spreads. Try spray dressings or order dressings on the side when eating out. Choose or make dressings with heart healthy oils.

YEAR IN HEALTH: NUTRITION

Posted on: December 19th, 2009 by Emma Fogt No Comments

The Year In Health published in the December 7, 2009 Issue of Time Magazine
summarizes the scientific highlights over this last year. From the details of alcoholism to“zzz” science has made great strides in wellness and health- many of these trends are nutrition related. Here are just a few.

Healthy New Year 2010!

Healthy New Year 2010!


Diabetes: The Mediterranean style diet- that high in fruits and veggies, whole grains, olive oil, lean meats and nuts with less than 50% of calories coming from carbohydrates controlled blood sugar in Type 2 diabetes better (56%) compared to diabetics on a low fat diet.

Exercise: Walking 30 minutes a day can help fight depression – getting the blood pumping can help relieve sadness and lethargy. Exercise lowers the risk of dementia, and helps relieve chronic pain.

Energy Drinks: An energy drink increases a brain surge which creates an expectation of more fuel to come and may prod the body to move on for distance runners.

Food Safety: New government guidelines will reform the US food safety system- allowing the FDA to regulate food at the farm level and review corporate records from processing to pathogen testing.

Quercetin: A flavenoid found in some fruit teas, boosted stamina in mice, but tests don’t confirm that it helps in athletic performance in humans.

Vitamins: Researchers at The University of California, Davis found that lower-income kids need vitamin supplements more secondary to a less nutritious diet compared to higher income children who have access to better nutrition and also take supplements.

Weight-Lifting: Breast Cancer Survivors who lift weight had less lymphedema flare ups and were stronger after one year of lifting weights 2x/week for 90 minutes compared to those women who did not.

Weight Guidelines: The Institute of Medicine has issued new weight gain guidelines for pregnant women. Those women with in normal weight should gain 25-35 pounds during pregnancy. Overweight women should gain up to 25 pounds and obese women 11-20 pounds. Underweight women should gain up to 40 pounds.

Yoga: Yoga for teens with eating disorders provides a spiritual and physical boost but may help reduce obsessive concern about weight. One participant stated” This is the only hour in my week when I don’t think about my weight.”