Archive for the ‘Healthy Eating’ CategoryOne Week Healthy Menu Plan…From Scratch!Monday, June 7th, 2010One of the main concerns parents share with me, when it comes to providing good nutrition to the family, is the issue of food preparation. Young parents tell me they have difficulties deciding what to buy, how to prepare it and how to balance work and cooking duties. We all have a busy life; electronic devices and the whole array of technology we all use daily is not helping much. If anything, it is adding to the consumption of time, allowing still less to plan meals.
With all this concerns in mind I decided to put together a one-week sample menu that can be followed step-by-step, taking away a lot of the guessing and decision-making. You can find this menu on my web site; it includes a grocery list and even a financial profile to give you an idea about cost.
But before you start, allow me to explain a few items.
The whole menu week should be started on a Sunday. Why? For decades I have been managing the same challenges you all have by doing my grocery shopping on Sunday and spending a couple of hours of my Sunday afternoon preparing some of the more time consuming dishes, in order to get ahead of the week.
If you start the menu on any other day, you are going to see references to dishes prepared the day before and the whole menu becomes less helpful.
Check out the grocery list first. It provides you with what you need to get from the store for the whole week. You won’t have to go grocery shopping again in 7 days.
I created the menu for a family of four members, two adults and two children. If the children are toddlers, the menu may last more than one week, since you are going to end up with leftovers most of the days.
I don’t mention the amount of food to be served per person. For the children, the amount they eat depends on their age. But I do include some general idea about serving size in the general introduction and information. You really need to read it all in order to understand the principal behind the idea.
The menu includes breakfast, afternoon snack (mainly for the children) and dinner. This is because most children eat lunch at school and parents eat at work. Those staying at home can use leftovers from dinner to prepare lunch. This plan works during school days, when most kids require a snack when they come home form school. Since we are now heading for summer, I should suggest skipping the afternoon snack if kids (and adults) get up later that usual.
I hope this menu is a help to your busy life. I also hope it can give you the tools to understand how to prepare a balanced meal at home.
I am going to ask my patients to try it out and to give me feedback about the menu itself, as well as the layout of the web page and the whole understanding of the concept.
You can find the menu at www.drkatalenas.com.
We all have busy lives, electronic devices and the whole array of technology we all use daily is not helping. If anything, it adds to the consumption of time, allowing still less time to plan meals. With these concerns in mind I’ve created a one-week sample menu that can be followed step-by-step, taking away a lot of the guess-work and decision-making. You can find this menu plan on my web site and it includes a grocery list and even a financial profile to help you understand the cost of eating healthy. But before you start, allow me to explain a few items. The week’s menu should be started on a Sunday. Why? For decades I have been managing the same challenges you have by doing my grocery shopping on Sunday and spending a couple of hours of my Sunday afternoon preparing some of the more time consuming dishes, in order to get ahead of the week. If you start the menu on any other day, you are going to see references to dishes prepared the day before and the whole menu becomes less helpful. Check out the grocery list first. It provides you with what you need to get from the store for the whole week. You won’t have to go grocery shopping again for 7 days. I created the menu for a family of four members, two adults and two children. If the children are toddlers, the menu may last more than one week, since you are going to end up with leftovers on most of the days. I don’t mention the amount of food to be served per person. For the children, the amount they eat depends on their age. But I do include some general ideas about serving size in the introduction and information. You really need to read it all in order to understand the principal behind the idea. The menu includes breakfast, afternoon snack (mainly for the children) and dinner. This is because most children eat lunch at school and parents eat at work. Those staying at home can use leftovers from dinner to prepare lunch. This plan works during school days, when most kids require a snack when they come home from school. If you are following this menu in the summer I would suggest skipping the afternoon snack if kids (and adults) get up later that usual. I hope this menu is a helpful for your busy life. I also hope it can give you the tools to understand how to prepare a balanced meal at home. I invite you to try it out and to give me feedback about the menu itself, as well as the layout of the web content and your understanding of the concept. You can find the Dr. K’s Prescription menu, shopping list, and recipes at www.drkatalenas.com. Posted in Healthy Eating | 4 Comments » Can You Afford to Feed Your Kids Fruits and Vegetables?Tuesday, June 1st, 2010Can You Afford to Feed Your Kids Fruits and Vegetables?
In the White House Task Force on Childhood Obesity Report to the President, issued May 2010 [link: http://www.letsmove.gov/tfco_fullreport_may2010.pdf], the relatively high price of fresh fruits and vegetables is suggested as one possible contributing factor in today’s childhood obesity epidemic. Indeed, the highest incidence of obesity takes place in low-income neighborhoods. Poor children in America aren’t starving to death – they’re eating themselves to death by loading up on high-calorie, low-nutrition foods.
The Task Force recommends changes to national policies that they hope will reduce the price of healthy foods while making unhealthy foods more expensive. They want to level the playing field as far as food prices go because they believe that Americans will choose healthy foods when given that choice. The stated goal of their report is to solve the problem of childhood obesity in the U.S. within a generation.
But You Can’t Wait a Generation
You can’t wait until their policies take effect. Your children are growing up now. The Task Force recommends big-picture changes that will steer the country in the right direction, but the change in direction will happen slowly, like an ocean liner fighting the tide to turn around. You’re more nimble. You can move fast. By acting now, you can make an immediate impact on your children’s health.
Can you afford to feed your kids fruits and vegetables?
The better question is: Can you afford not to?
While you’re budgeting for your family meals, consider this. The financial cost of childhood obesity is likely to be much higher than making healthy choices at the grocery store. Buying fruits and vegetables may be slightly more expensive than buying processed foods, but in the long run, you’ll save money when you eat healthy.
Childhood Obesity Is Expensive
Overweight kids are more likely to suffer from a host of medical problems such as high blood pressure, diabetes, asthma, and more. Don’t allow your eyes to simply brush past those words. Stop and think about what you’re doing to your children when you allow them to get fat. In extreme cases, each of these health issues can lead to death. They will certainly lead to more visits to the doctor and the drugstore, which will cost you more money.
Children who don’t eat a healthy diet often have difficulty academically. They need the proper nutrients in order to focus. They simply can’t concentrate. Weigh the cost of healthy food against the cost of hiring a tutor or shelling out for after-school programs, and the choice becomes a little easier.
Many obese children suffer from low self-esteem, which can lead to behavioral problems in school, at home, and in public. A poorly behaved child is by definition more destructive than a well behaved child, and you as the parent will pay for that destruction in one way or another. If low self-esteem leads to depression, as it often does, you may find yourself paying for counseling, as well.
If you still think you can’t afford to pay a little extra for the fruits, vegetables, and whole grains your children need, take a good, long look at how you spend your money. You love your children. You would die for them. You’re willing to sacrifice your life for them, but are you willing to sacrifice cable TV? Are you willing to sacrifice your cell phone?
Nothing is more important than the wellbeing of your children.
The Task Force recommends changes to national policies that they hope will reduce the price of healthy foods while making unhealthy foods more expensive. They want to level the playing field as far as food prices go because they believe that Americans will choose healthy foods when given that choice. The stated goal of their report is to solve the problem of childhood obesity in the U.S. within a generation. But You Can’t Wait a Generation You can’t wait until their policies take effect. Your children are growing up now. The Task Force recommends big-picture changes that will steer the country in the right direction, but the change in direction will happen slowly, like an ocean liner fighting the tide to turn around. You’re more nimble. You can move fast. By acting now, you can make an immediate impact on your children’s health. Can you afford to feed your kids fruits and vegetables? The better question is: Can you afford not to? While you’re budgeting for your family meals, consider this. The financial cost of childhood obesity is likely to be much higher than making healthy choices at the grocery store. Buying fruits and vegetables may be slightly more expensive than buying processed foods, but in the long run, you’ll save money when you eat healthy. Childhood Obesity Is Expensive Overweight kids are more likely to suffer from a host of medical problems such as high blood pressure, diabetes, asthma, and more. Don’t allow your eyes to simply brush past those words. Stop and think about what you’re doing to your children when you allow them to get fat. In extreme cases, each of these health issues can lead to death. They will certainly lead to more visits to the doctor and the drugstore, which will cost you more money. Children who don’t eat a healthy diet often have difficulty academically. They need the proper nutrients in order to focus. They simply can’t concentrate. Weigh the cost of healthy food against the cost of hiring a tutor or shelling out for after-school programs, and the choice becomes a little easier. Many obese children suffer from low self-esteem, which can lead to behavioral problems in school, at home, and in public. A poorly behaved child is by definition more destructive than a well behaved child, and you as the parent will pay for that destruction in one way or another. If low self-esteem leads to depression, as it often does, you may find yourself paying for counseling, as well. If you still think you can’t afford to pay a little extra for the fruits, vegetables, and whole grains your children need, take a good, long look at how you spend your money. You love your children. You would die for them. You’re willing to sacrifice your life for them, but are you willing to sacrifice cable TV? Are you willing to sacrifice your cell phone? Nothing is more important than the wellbeing of your children. Dr. Marta Katalenas, M.D. Posted in Healthy Eating | No Comments » Simple Tips to Get Teens to Eat HealthierMonday, May 17th, 2010Teenagers are notoriously unhealthy eaters. They are still young enough to feel as though they’ll live forever but are old enough to want to make their own decisions about what to eat. Nagging them won’t work. In fact, nagging is more likely to make them rebel.
Instead, parents should make it easy for teens to make good choices by following these simple tips.
Give them “fast food” choices at home
A bowl of fruit is beautiful. Dark red apples, brilliant oranges, lovely yellow bananas. The colors are eye-catching… and yet, teens may walk past this beautiful bowl of fruit for a week until, sadly, parents are forced to throw it in the trash. If they go through this cycle often enough, they might give up and stop buying fruit.
But when parents put out a plate of apple wedges or orange slices already peeled, the fruit is likely to disappear within minutes. Same food, different presentation. When food is easy to grab and go, teens are likely to reach for a healthy snack.
The same is true of vegetables. When teens come home from school to find a handy vegetable tray in the refrigerator, they can get an after-school energy boost with nutritional value. Grocery stores make this very easy. Busy parents will pay a premium to get fruits and vegetables pre-cut, but when the additional cost is weighed against the health costs of overloading on junk food, the proper choice is clear.
Sneak stealthy healthy foods into their favorite meals
There are easy ways to make teens’ favorite meals healthier, and the whole family benefits from the extra vitamins. With lasagna, for example, fresh, chopped spinach can be added to the cheese layer. The spinach doesn’t noticeably change the flavor, but it certainly changes the nutrition count.
Most teens love pizza. Whole wheat pizza crust is a delicious base. Whole grains take longer to digest, so whole wheat crust will keep teens feeling full longer and will help prevent them from overeating. Pizza can be a very healthy choice, especially when made with low-fat mozzarella and lots of vegetables.
Ask them to pack a lunch each evening
Teens often skip lunch simply because they’re too rushed in the morning to pack lunch, and they don’t have cash to buy a meal at school. (Just as bad, they have plenty of cash, and they fill up on junk.) If parents make it a part of the routine each evening for teens to make their lunch the night before – and provide healthy choices – then the groggy early-morning teen need only grab the lunch bag on his way out the door.
Let them feed the family once a week
Teaching teens about nutrition is great, but when “teaching” turns to “lecturing,” they’ll tune parents out. But teens might appreciate being given responsibility for feeding the family once a week, or even just once in a while. If the young person grumbles, parents can turn it into something fun by allowing a friend to come over to help. At this age, children are very social, and they love any excuse to be with their friends.
The teens can plan the meal in advance, and talk it over briefly with parents to ensure it’s properly balanced. In this way, they’ll learn about nutrition by doing, which is always better than learning by listening to an adult drone on and on.
At kidshealth.org/teens, kids can learn about the food pyramid and find recipes. The site is packed with information about the body, so teens can learn answers to questions they’re too embarrassed to ask.
Instead, parents should make it easy for teens to make good choices by following these simple tips. Give them “fast food” choices at home A bowl of fruit is beautiful. Dark red apples, brilliant oranges, lovely yellow bananas. The colors are eye-catching… and yet, teens may walk past this beautiful bowl of fruit for a week until, sadly, parents are forced to throw it in the trash. If they go through this cycle often enough, they might give up and stop buying fruit. But when parents put out a plate of apple wedges or orange slices already peeled, the fruit is likely to disappear within minutes. Same food, different presentation. When food is easy to grab and go, teens are likely to reach for a healthy snack. The same is true of vegetables. When teens come home from school to find a handy vegetable tray in the refrigerator, they can get an after-school energy boost with nutritional value. Grocery stores make this very easy. Busy parents will pay a premium to get fruits and vegetables pre-cut, but when the additional cost is weighed against the health costs of overloading on junk food, the proper choice is clear. Sneak stealthy healthy foods into their favorite meals There are easy ways to make teens’ favorite meals healthier, and the whole family benefits from the extra vitamins. With lasagna, for example, fresh, chopped spinach can be added to the cheese layer. The spinach doesn’t noticeably change the flavor, but it certainly changes the nutrition count. Most teens love pizza. Whole wheat pizza crust is a delicious base. Whole grains take longer to digest, so whole wheat crust will keep teens feeling full longer and will help prevent them from overeating. Pizza can be a very healthy choice, especially when made with low-fat mozzarella and lots of vegetables. Ask teens to pack a lunch each evening Teens often skip lunch simply because they’re too rushed in the morning to pack lunch, and they don’t have cash to buy a meal at school. (Just as bad, they have plenty of cash, and they fill up on junk.) If parents make it a part of the routine each evening for teens to make their lunch the night before – and provide healthy choices – then the groggy early-morning teen need only grab the lunch bag on his way out the door. Let teens feed the family once a week Teaching teens about nutrition is great, but when “teaching” turns to “lecturing,” they’ll tune parents out. But teens might appreciate being given responsibility for feeding the family once a week, or even just once in a while. If the young person grumbles, parents can turn it into something fun by allowing a friend to come over to help. At this age, children are very social, and they love any excuse to be with their friends. The teens can plan the meal in advance, and talk it over briefly with parents to ensure it’s properly balanced. In this way, they’ll learn about nutrition by doing, which is always better than learning by listening to an adult drone on and on. At www.kidshealth.org/teens, kids can learn about the food pyramid and find recipes. The site is packed with information about the body, so teens can learn answers to questions they’re too embarrassed to ask. Dr. Marta Katalenas, M.D. Posted in Healthy Eating | No Comments » Early Childhood Obesity Intervention Is a MustWednesday, April 28th, 2010Summary:
To be effective, any campaign against childhood obesity must include intervention strategies to combat obesity in preschool children, say researchers at the University of California San Francisco in a report published in the New England Journal of Medicine.
When childhood obesity is in the news, it’s often discussed in tandem with changes needed to school lunch programs. First Lady Michelle Obama’s Let’s Move campaign focuses a lot of attention on making school lunches healthier. A group of retired military veterans recently took up the school lunch cause, as well, because they have found many children graduating high school are too fat to qualify for military service. TV chef Jamie Oliver’s Food Revolution series focused on the issue, as well.
They’re not wrong. School lunches must be made healthier.
But to be effective, any campaign against childhood obesity must also address the needs of preschoolers, say researchers at the University of California San Francisco in a report published in the New England Journal of Medicine. [link: http://healthcarereform.nejm.org/?p=3321] The report was written by Dr. Janet M. Wojcicki and Dr. Melvin B. Heyman.
By the age of two, about one-third of all children in the U.S. are overweight or obese. This is not cute childhood chubbiness; it’s excess weight that causes real harm to their little bodies. Dr. Wojcicki and Dr. Heyman discovered markers in three-year-olds that have been linked to heart disease later in life.
What Parents Can Do for Infants
First, mom should not smoke while she’s pregnant, period. Ironically, although smoking is linked to low birth weight in babies, the bad habit also influences the body’s ability to regulate weight later in life. So an underweight infant can become an overweight toddler.
Second, mothers should follow their doctors’ recommendations when it comes to breast feeding. Shorter-than-recommended breastfeeding has been linked to childhood obesity, as well as many other health concerns.
Third, parents should establish a routine that allows the baby to get plenty of sleep. Lack of sleep also hurts the body’s ability to regulate weight. This is true from infancy through adulthood.
Whenever possible, an infant should be allowed to sleep in quiet surroundings. In other words, parents should not rely on the fact that their baby is sleeping in the car or at the ball game and say that the baby gets plenty of sleep. At loud sounds, deep sleep is frequently interrupted, even if the baby’s eyes don’t completely open. Deep, uninterrupted sleep is the goal.
What Parents Can Do for Toddlers
Parents of small children should turn off the TV and the computer until after the children are in bed. Even if the children aren’t watching the TV or playing on the computer, these machines deprive the child of the parent’s attention. Parents need to make a commitment to unplug from the world for at least a couple of hours each evening.
Instead of mindlessly watching TV or chatting online with their friends, parents can play with their children. Play is exercise, and this activity can help a child to maintain a healthy weight. This time together will also cement the bond between parent and child, in addition to helping the child develop great social skills.
Another step parents can take is to abolish unhealthy snacks from the house. These snacks are hard for adults to resist, impossible for toddlers. If, instead of stocking the pantry with potato chips and sugary cereal, parents only kept on hand fruit, vegetables, cheese, and other healthy snacks, children wouldn’t have the option to fill their bodies with junk.
It is undoubtedly true that school lunches must be made healthier. However, the problem of childhood obesity is evident long before children reach school age. That means that parents must take charge of their child’s diet right from the start.
When childhood obesity is in the news, it’s often discussed in tandem with changes needed to school lunch programs. First Lady Michelle Obama’s Let’s Move campaign focuses a lot of attention on making school lunches healthier. A group of retired military veterans recently took up the school lunch cause, as well, because they have found many children graduating high school are too fat to qualify for military service. TV chef Jamie Oliver’s Food Revolution series focused on the issue, as well. They’re not wrong. School lunches must be made healthier. But to be effective, any campaign against childhood obesity must also address the needs of preschoolers, say researchers at the University of California San Francisco in a report published in the New England Journal of Medicine. The report was written by Dr. Janet M. Wojcicki and Dr. Melvin B. Heyman. By the age of two, about one-third of all children in the U.S. are overweight or obese. This is not cute childhood chubbiness; it’s excess weight that causes real harm to their little bodies. Dr. Wojcicki and Dr. Heyman discovered markers in three-year-olds that have been linked to heart disease later in life. What Parents Can Do for Infants to Prevent an Overweight ToddlersFirst, mom should not smoke while she’s pregnant, period. Ironically, although smoking is linked to low birth weight in babies, the bad habit also influences the body’s ability to regulate weight later in life. So an underweight infant can become an overweight toddler. Second, mothers should follow their doctors’ recommendations when it comes to breast feeding. Shorter-than-recommended breastfeeding has been linked to childhood obesity, as well as many other health concerns. Third, parents should establish a routine that allows the baby to get plenty of sleep. Lack of sleep also hurts the body’s ability to regulate weight. This is true from infancy through adulthood. Whenever possible, an infant should be allowed to sleep in quiet surroundings. In other words, parents should not rely on the fact that their baby is sleeping in the car or at the ball game and say that the baby gets plenty of sleep. At loud sounds, deep sleep is frequently interrupted, even if the baby’s eyes don’t completely open. Deep, uninterrupted sleep is the goal. What Parents Can Do to Encourage Healthy Habits ToddlersParents of small children should turn off the TV and the computer until after the children are in bed. Even if the children aren’t watching the TV or playing on the computer, these machines deprive the child of the parent’s attention. Parents need to make a commitment to unplug from the world for at least a couple of hours each evening. Instead of mindlessly watching TV or chatting online with their friends, parents can play with their children. Play is exercise, and this activity can help a child to maintain a healthy weight. This time together will also cement the bond between parent and child, in addition to helping the child develop great social skills. Another step parents can take is to abolish unhealthy snacks from the house. These snacks are hard for adults to resist, impossible for toddlers. If, instead of stocking the pantry with potato chips and sugary cereal, parents only kept on hand fruit, vegetables, cheese, and other healthy snacks, children wouldn’t have the option to fill their bodies with junk. It is undoubtedly true that school lunches must be made healthier. However, the problem of childhood obesity is evident long before children reach school age. That means that parents must take charge of their child’s diet right from the start. Posted in Healthy Eating, Newborns & Infants | 4 Comments » Visit Farmers Markets to Battle Childhood ObesityWednesday, April 21st, 2010One reason for today’s childhood obesity epidemic is that children do not eat enough fruits and vegetables. Instead, they fill up on packaged food with little to no nutritional value. But how do you get your kids excited about eating more fruits and veggies? Introduce them to farmers markets!
This is especially important if you ask your child where vegetables come from, and she answers, “The grocery store.”
With the arrival of spring comes the return of farmers markets throughout most of the United States. In addition to helping the local economy when you regularly visit farmers markets, you can help your kids combat childhood obesity simply because of the personal connection that children make with the people who grow their food.
Let Your Child Decide What’s for Dinner
Children love to shop. In the grocery store, it can be dangerous to allow your child to shop for himself because kids often gravitate toward the high sugar, high salt, packaged foods they see advertised on TV. But at a farmers market, you can give your child a few dollars and let him choose something that looks delicious to him.
Make the experience a multisensory one. Encourage him to admire all the colors of fresh produce. Talk about how you can tell when various fruits and vegetables are ripe. Smell the produce. If farmers offer small samples, let your child take a bite and then tell you what he thinks.
When your child settles on a purchase, don’t question the decision, even if it’s an unconventional choice. Together, you can find recipes online for anything you buy. If it’s not a hit, tell your child that he can choose something else next week. Make a game of it!
Meet Local Farmers
As you’re walking around the farmers market, encourage your child to ask questions of the farmers. How long does it take to grow green beans? What time of year should you plant a tomato?
And my favorite question: Do you welcome visitors to your farm? Farmers are some of the hardest workers of any career field, but even so, many will allow visitors from time to time. Visiting a farm is another amazing way to help your child look at vegetables as a good thing. As you and your child walk through rows of plants, you can foster a sense of wonder at the incredible life cycle of plants.
While you’re there, buy a dozen fresh eggs if you get the chance! Breakfast for dinner with farm fresh eggs is an experience your child won’t soon forget.
Grow Your Own Vegetables
The farmers market might inspire your child to want to grow something of her own. You might not have the space or time to grow a vegetable garden in your back yard, but do you have enough time to grow one plant in a pot? Choose a plant that is likely to succeed, such as a tomato or a green bean. You can even read Jack & the Beanstalk before you get started, although that story might set up unreasonable expectations in young children. Let your child dig the hole, plant the seed, and care for the plant as it grows. And, of course, your little farmer gets the first bite of the delicious results.
How to Find a Farmers Market Near You
LocalHarvest.org has a database of thousands of farmers markets around the country. Search for your zip code to find a farmers market near you. Enjoy nature’s bounty!
This is especially important if you ask your child where vegetables come from, and she answers, “The grocery store.” With the arrival of spring comes the return of farmers markets throughout most of the United States. In addition to helping the local economy when you regularly visit farmers markets, you can help your kids combat childhood obesity simply because of the personal connection that children make with the people who grow their food. Let Your Child Decide What’s for DinnerChildren love to shop. In the grocery store, it can be dangerous to allow your child to shop for himself because kids often gravitate toward the high sugar, high salt, packaged foods they see advertised on TV. But at a farmers market, you can give your child a few dollars and let him choose something that looks delicious to him. Make the experience a multisensory one. Encourage him to admire all the colors of fresh produce. Talk about how you can tell when various fruits and vegetables are ripe. Smell the produce. If farmers offer small samples, let your child take a bite and then tell you what he thinks. When your child settles on a purchase, don’t question the decision, even if it’s an unconventional choice. Together, you can find recipes online for anything you buy. If it’s not a hit, tell your child that he can choose something else next week. Make a game of it! Meet Local FarmersAs you’re walking around the farmers market, encourage your child to ask questions of the farmers. How long does it take to grow green beans? What time of year should you plant a tomato? And my favorite question: Do you welcome visitors to your farm? Farmers are some of the hardest workers of any career field, but even so, many will allow visitors from time to time. Visiting a farm is another amazing way to help your child look at vegetables as a good thing. As you and your child walk through rows of plants, you can foster a sense of wonder at the incredible life cycle of plants. While you’re there, buy a dozen fresh eggs if you get the chance! Breakfast for dinner with farm fresh eggs is an experience your child won’t soon forget. Grow Your Own VegetablesThe farmers market might inspire your child to want to grow something of her own. You might not have the space or time to grow a vegetable garden in your back yard, but do you have enough time to grow one plant in a pot? Choose a plant that is likely to succeed, such as a tomato or a green bean. You can even read Jack & the Beanstalk before you get started, although that story might set up unreasonable expectations in young children. Let your child dig the hole, plant the seed, and care for the plant as it grows. And, of course, your little farmer gets the first bite of the delicious results. How to Find a Farmers Market Near YouLocalHarvest.org has a database of thousands of farmers markets around the country. Search for your zip code to find a farmers market near you. Enjoy nature’s bounty! Posted in Healthy Eating | No Comments » Walking and DinnerMonday, April 12th, 2010
Some Japanese companies encourage their employees to exercise for a few minutes at the beginning of the working day, in order to boost their productivity. We started a walking club at Pediatric Center of Round Rock. Right now it is just five of us, but we are having a lot of fun as we enjoy the fresh spring air in the morning. We walk for about 30 minutes around the Round Rock Hospital campus and surrounding area, from 8 AM to 8:30 AM. Come and join us! Winter is not a good season for me. Like many of you I prefer spring, summer and fall in Texas. Now that I started walking again I feel like taking every opportunity to escape out of the house with any excuse in mind. Yesterday, as I was starting dinner, I realized I needed a couple of ingredients for my meal. Natalie and I strapped the dogs in their harnesses, grabbed the eco-friendly HEB green bag and started our walk to the grocery store. I was planning on cooking black-eyed peas for dinner, but at the last minute I found out I was missing leeks and carrots. The ingredients for my black-eyed pea soup include a 1 bag of peas (1 lb), 1 leek, 2 carrots, 1 medium onion, 2 garlic cloves, olive oil and pimenton (Spanish Paprika). When I looked in the refrigerator I found no leeks and no carrots. Surprise! But I did have a bunch of celery that was looking at me with despair while appearing warped and sad. The peas had been soaking since the morning and there was no turning back now. While Natalie was getting the dogs ready to walk to the store, I salted the onion, garlic and cut-up celery in some olive oil. A couple of minutes later I added the black-eyed peas, stirring constantly and added water to cover. I turned the stove to low and I instructed my husband to keep an eye on the soup, adding cold water if needed, while we walked to HEB to buy the leeks and carrots. It was warm and humid, which made us use even more energy during the walk. The dogs loved it; they enjoy stopping at the Cat Hollow Park for some water in the middle of the trip. By the time we made it back to the house the soup was already cooked. Soaking the beans ahead really cuts down cooking time. I didn’t see the need to add the leeks and carrots now, when the other ingredients were completely cooked. The next step consisted of heating some olive oil in a saucepan and adding two links of sausage, cut up in small pieces. Then we added a couple of teaspoonfuls of Spanish paprika (pimenton) and when the sausage was mildly brown, we added it all to the peas, stirring all ingredients together. We add salt to taste and the soup was complete. We prepared a green salad with some lettuce and tomatoes and dinner was done. Painless! A couple of slices of French bread gave the final touch. Who said cooking a healthy meal has to be elaborate and difficult? Marta Katalenas M.D. Posted in Healthy Eating | No Comments » Let’s Move: A Campaign against Childhood ObesityTuesday, April 6th, 2010
The government is getting involved because the obesity epidemic in children will lead to even more obesity in adults, which will further lead to a greatly increased toll on our public sector. If the obesity trend is not reversed, more people will develop diabetes, more people will suffer from debilitating joint pain, more people will have strokes, and more people will become unable to work and have to rely upon public assistance. Let’s Move has four components:
Better Educated Parents The parent education component is key, particularly when children are young. Children don’t often choose what they are going to eat. Parents choose, and parents also choose how the children will spend their free time, too. When parents understand the consequences of their choices, they will make better decisions on behalf of the children they love. As part of the parent education component of the Let’s Move program, the AAP recommends that pediatricians measure their patients’ body-mass index (BMI) at every well child check-up beginning at age 2, and then discuss the results with parents. When necessary, the pediatrician should write a prescription for healthy living, with recommendations on food choices and how to encourage the children to be more active.Healthier School Lunches Many children eat half of their daily calories at school, so it’s important that those calories are packed with nutritional value. If unhealthy choices are unavailable, children will develop a palate for healthy foods such as fresh fruit and vegetables. This year, the U.S. Department of Agriculture will work with schools and with partners in the private sector to double the number of schools that meet the Healthier U.S. Schools Challenge. Major school food suppliers are reworking their menus to decrease fat, salt, and sugar in their foods, and to increase the amount of fruit, vegetables, and whole grains they serve. More Active Children Parents and children can have fun together earning the President’s Active Lifestyle Challenge award. [link: http://www.presidentschallenge.org/the_challenge/active_lifestyle.aspx For six weeks, adults must document at least 30 minutes of activity per day, six days a week, and children must document at least 60 minutes per day, six days a week. It is hoped that by the end of the challenge, this level of activity will become a habit, and will be maintained after the award is earned. Once a person earns the President’s Active Lifestyle Challenge award, he or she can work toward becoming a President’s Champion. Mrs. Obama has also called upon the help of professional sports organizations such as the National Football League to help in this effort. The NFL and other pro sports organizations will help motivate and inspire kids to become more active by showing how fun it can be. Available, Healthy Food Nationwide Some of the poorest people in this country are also the most prone to obesity because poverty-stricken people are more likely to live in areas where fresh, healthy food choices are either not available or are prohibitively expensive. These low-income areas, both urban and rural, are more than a mile from the nearest supermarket, and the people who live here often do not have reliable transportation. In conjunction with the Let’s Move campaign, the government plans to provide financing to bring supermarkets and grants to bring farmers markets into the food deserts. For more information about this exciting new campaign in the war against childhood obesity, visit www.letsmove.gov Posted in Healthy Eating | 1 Comment » TV Commercials Tied to Childhood ObesityMonday, March 22nd, 2010It probably won’t surprise parents that the amount of TV their children watch can impact the ability to maintain a healthy weight. After all, watching TV is a sedentary activity, so the more TV a kid watches, the less exercise he or she gets. However, parents must also be aware that the type of TV their children watch can also have an enormous effect.
In February, the UCLA School of Public Health issued a press release in February titled “Childhood Obesity: It’s not the amount of TV, it’s the number of junk food commercials.” [link:http://newsroom.ucla.edu/portal/ucla/it-s-not-how-much-tv-kids-watch-153255.aspx ] Researchers Frederick J. Zimmerman and Janice F. Bell found that children who watch commercial TV programming with junk food commercials are more likely to be overweight than children who watch other types of TV.
Everyone has experienced the siren call of the refrigerator after a commercial for a popular snack chip. The viewer sees the ad, feels a pang of hunger, and checks the pantry. Children have less impulse control than adults, and less awareness of the consequences of their actions.
And children are bombarded with junk food commercials.
For every half-hour television program, there are about eight minutes of commercials. Adult programs come with ads for cars and life insurance and all sorts of things that won’t make anyone gain weight, but commercials during children’s programs advertise toys and food, and that’s about it. This wouldn’t matter so much if the food ads touted the benefits of leafy green vegetables and smaller portion sizes. But no, the food commercials advertise high sugar, high fat, high salt, high calorie foods with little to no nutritional value. Junk.
The ads are loud, bright, and entertaining, and they feature attractive people singing catchy little songs that kids hear over and over again in their heads. At the grocery store, many kids sing jingles or re-enact commercials when they see a heavily promoted product. That’s a good sign that the children are being brainwashed by junk food companies, and it’s the parents’ job to put a stop to it.
The American Academy of Pediatrics recommends no TV viewing whatsoever for children under the age of 2. For older children, they recommend no more than 1-2 hours of TV… but specifically of educational, nonviolent TV. To that, I’ll add my own personal recommendation that children avoid commercial TV altogether. If parents find that to be impossible, then I recommend that at a minimum, they develop a family habit of muting the TV during commercials.
According to the UCLA study, “Non-commercial viewing, including watching DVDs or educational television programming, had no significant association with [childhood] obesity.”
Parents on a budget can often get DVDs for free at their local library, or purchase used DVDs at yard sales and video stores. Even if the children watch the same programs on DVD that they would have been watching on TV, they won’t be tempted by the commercials.
Children may complain about the change in their routine, but parents should stand firm as they remember the long-term goal of helping their child to reach and maintain a healthy weight. This is one change that every parent can make, and that will show positive, measurable results.
In February, the UCLA School of Public Health issued a press release in February titled “Childhood Obesity: It’s not the amount of TV, it’s the number of junk food commercials.” Researchers Frederick J. Zimmerman and Janice F. Bell found that children who watch commercial TV programming with junk food commercials are more likely to be overweight than children who watch other types of TV. Everyone has experienced the siren call of the refrigerator after a commercial for a popular snack chip. The viewer sees the ad, feels a pang of hunger, and checks the pantry. Children have less impulse control than adults, and less awareness of the consequences of their actions. And children are bombarded with junk food commercials. For every half-hour television program, there are about eight minutes of commercials. Adult programs come with ads for cars and life insurance and all sorts of things that won’t make anyone gain weight, but commercials during children’s programs advertise toys and food, and that’s about it. This wouldn’t matter so much if the food ads touted the benefits of leafy green vegetables and smaller portion sizes. But no, the food commercials advertise high sugar, high fat, high salt, high calorie foods with little to no nutritional value. Junk. The ads are loud, bright, and entertaining, and they feature attractive people singing catchy little songs that kids hear over and over again in their heads. At the grocery store, many kids sing jingles or re-enact commercials when they see a heavily promoted product. That’s a good sign that the children are being brainwashed by junk food companies, and it’s the parents’ job to put a stop to it. The American Academy of Pediatrics recommends no TV viewing whatsoever for children under the age of 2. For older children, they recommend no more than 1-2 hours of TV… but specifically of educational, nonviolent TV. To that, I’ll add my own personal recommendation that children avoid commercial TV altogether. If parents find that to be impossible, then I recommend that at a minimum, they develop a family habit of muting the TV during commercials. According to the UCLA study, “Non-commercial viewing, including watching DVDs or educational television programming, had no significant association with [childhood] obesity.” Parents on a budget can often get DVDs for free at their local library, or purchase used DVDs at yard sales and video stores. Even if the children watch the same programs on DVD that they would have been watching on TV, they won’t be tempted by the commercials. Children may complain about the change in their routine, but parents should stand firm as they remember the long-term goal of helping their child to reach and maintain a healthy weight. This is one change that every parent can make, and that will show positive, measurable results. Dr. Marta Katalenas Posted in Health Alerts, Healthy Eating | No Comments » Potatoes Omelet- Tortilla EspanolaFriday, March 5th, 2010
I can save your airfare right now by showing you how to make Tortilla Espanola, right here. In the United States we think about breakfast when we serve eggs in any form, but Tortilla Espanola is mostly eaten as part of lunch or dinner, or as a “tapa” at any time of the day. The nutrition advantage starts with the proportion of carbohydrates and protein provided by the potatoes and eggs; it also includes onion, adding vitamin C and fiber; and it ends with the flavor of olive oil that helps maintain your cholesterol in balance. In itself, Tortilla Espanola is a meal. You can serve it for dinner and, with a lettuce and tomato salad, the Mediterranean flavor is complete. You may as well be sitting in a terrace at a café in Madrid. Ingredients: 4 medium potatoes. Cut the potatoes in small cubes, after pilling them; add salt. Fry them in abundant olive oil. Now, when it comes to answering the question of how much olive oil to use, I only can tell you A LOT. I remember when I prepared Tortilla for some friends in California, at their house, and they gave me a tiny container of olive oil to fry my potatoes. At the time, in the 80’s, there was a big “low fat” and “fat free” movement. The whole population was scared about eating anything containing fat, even if it was natural, monounsaturated fat that is good-for-you, as is the case with olive oil. My friends did not want to listen to my arguments and requested that I boil the potatoes, instead of frying them. I did, but the result was not spectacular, like it should be. I encourage using enough olive oil where you can easily fry your potatoes without them becoming too dry and sticky. Mince the onion and add it to the frying pan after about 5 minutes, since onions cook faster than potatoes. During the frying process, I like to mash the potatoes with a rubber spatula, as they become softer. They are done when they are lightly brown. Take the potatoes and onion mixture out of the oil, squeezing out extra oil, and reserve. Beat the 4 eggs and add salt to them. Add the fried potatoes and onions to the beaten eggs and mix all well. In an 8” frying pan, put 3 tablespoons of olive oil and heat it up. When is hot, add the eggs, potatoes and onions mixture and turn the heat to medium. Shape the sides with a fork, making the edges round and smooth. Cook for about 5 minutes. Turn the omelet by placing a plate over the pan and flipping it over. Add one tablespoon of olive oil to the pan and place the omelet in the pan to cook on the other side for about 4-5 minutes. Tortilla Espanola makes a nice dish that is enjoyed by all ages. If you have a concern about calories, eat a small piece. Remember, it is best to eat good quality food in small amounts. Get your stomach used to handling smaller portions of nutritious foods and you won’t feel hungry as often. Marta Katalenas M.D. Posted in Healthy Eating, Healthy Recipes | No Comments » Childhood Obesity: Kids Must Play the Hand They’re DealtFriday, February 19th, 2010
Biology plays a significant role in weight. On HealthyChildren.org, the American Academy of Pediatrics cites a Danish study which compared the body mass index (BMI) of adults who had been adopted with their birth parents’ and with their adoptive parents’. Overwhelmingly, their BMI matched that of their biological parents, even though they had been raised with the eating habits of their adoptive family. Without a doubt, it is more difficult for some children to maintain a healthy weight than it is for other children. But – and this is a key point – staying at a healthy weight is beneficial for all children. So whether it’s easy or difficult for a child to stay trim, the effort is worthwhile. Children who are obese are more likely to suffer from asthma, joint pain, high blood pressure, severe headaches, gallstones… the list goes on and on. One of the most serious potential health issues an overweight child might face is Type 2 diabetes. With diabetes come daily blood sugar testing, possible injections, medications, frequent doctor visits, and constant vigilance that is much more onerous than losing weight would’ve been in the first place. What should parents do when their children complain it’s not fair? With kindness and understanding, parents should help their children to understand that each person must play the hand they’re dealt. In other words, what is, is. Every person is unique and must find her way through the world from her unique perspective, with all the advantages and disadvantages that go with it. When genetics are a factor in a child being overweight, in all likelihood, her parents have struggled with the same issues. This, again, can be both positive and negative. If parents have given up the fight and keep an abundance of unhealthy foods in the house, then it’s nearly impossible for a child to lose weight. On the other hand, if the parents change their habits, start eating healthy and exercising more, they can be the best possible support system for their children. Their shared DNA means they can share the frustrations and triumphs, and grow closer than ever. Losing weight for some families might not be easy, but by working together, they can do it. And because they made that commitment and stuck with it, those families will live happier, healthier, and longer lives. Posted in Healthy Eating | 1 Comment » |
 
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One of the main concerns parents share with me, when it comes to providing good nutrition to their family, is the issue of food preparation. Young parents tell me they have difficulties deciding what to buy, how to prepare it and how to balance work and cooking duties.
Walking is an easy exercise modality available to everyone. Walking in the morning stimulates the body’s metabolic rate for the day making us more productive and energized.
If you go to a restaurant in Spain and ask for a “tortilla”, they are not going to bring you the flat, flour pancake like they would here in Texas, or anywhere in the United States. You are going to be presented with a golden color potato and egg, round, pie-like dish I assure you are going to love.