Kids and Body Image

You are the most influential person in your child's life. With that said, you can promote a positive body image in your child, and it needs to start at the earliest age possible. Body image disturbances can begin as early as preschool, so it is important to check your own issues with body image. Children naturally absorb negative messages about diet, exercise, appearances, and your latest food peeve. They will begin to worry about their weight and think they should be dieting. Kids with a negative body image feel more self-conscious, anxious and isolated. They are at greater risk for excessive weight gain and for eating disorders, and weight-related teasing is a major basis for bullying.
For your kid's sake and your own, shift your focus from weight to health. Stop obsessing about numbers on the scale and concentrate on delicious nutrition and fun physical activity. Children don't need to work out; they need to play. Encourage physical activities and let them choose what interests them, whether is is sports, hip-hop dancing, or karate. The important thing is to get them moving. Teach them healthy eating habits with smart, tasty snacking ideas instead of counting calories or restricting their intake. Whatever our age or size, we feel better when we take care of our bodies.
Young people with a positive image of themselves feel more comfortable and confident in their ability to succeed. They don't obsess about  food, weight, or how others judge their appearance.
Nutrition and fitness make for great goals because they give us the energy to do all things that we want to do, and the health to enjoy our accomplishments.
 

Oh, The Power of Carotenoids!

We already know that foods rich in beta-carotene and lutein are crazy wonderful for us, and now we have proof that they are even better than we thought. Results from a long term study (11 years) involving over one million people show that in people who consumed the most beta carotene and lutein had the least incidences of amyotrophic lateral sclerosis (Lou Gehrig's Disease/ALS). A 15 - 20% difference from the general population.  The amount of beta carotene in a single small carrot reduces the risk by 6 - 10%. It was also shown that those who took the supplement instead showed no difference in risk than those who ate neither the foods or supplements. So, something in those foods either help protect from disease or help to metabolize the carotenoids. The best way to get your vitamins and antioxidants is by eating a diet rich in fruits and vegetables, especially dark greens. First on the list are peppers, all colors! Here are the ones that pack the most (in order):
Foods for Beta Carotene & Lutein
Romain lettuce
Kale
Collards
Mustard greens
Carrots
Broccoli
Spinach
Pumpkin & Squash (orange varieties contain the most)
Tomatoes

~ Ann. Neurol., 2013

One More Reason to Eat Less Red Meat

In April, The Cleveland Clinic published studies pointing a finger at a new hazardous chemical naturally found in red meat: Trimethylamine-N-oxide, or TMAO. TMAO is the byproduct of carnitine digestion. Carnitine is a nutrient that fuels the cells that contribute to the replication of new cells throughout the body, primarily muscle tissue. In both animals and humans, when carnitine is ingested, microbes in the intestines break down the carnitine and convert it into TMAO, which turns out to be the trouble-maker.The Cleveland Clinic's Lerner Research Institute theorizes that excess amounts of carnitine ingestion leads to accelerated atherosclerosis (hardening of the arteries).
The everyday diet can effect the amount of TMAO the gut microbes make. People who eat large amounts of meat on a regular basis produce exponential amounts of the damaging compound. Vegetarians produce none of the compound, and people who had taken oral antibiotics for other ailments, yet ate moderate amounts of red meat, temporarily produced none. It shows that the amount of natural microflora in the gut effects how much TMAO gets produced. It is believed then, that by ingesting small amounts of red meat on occasion, the production is greatly reduced, because the bacteria strain has a chance to "die off" between the culprit meals.
To make matters worse, the TMAO was found to accelerate the deposit of cholesterol on the artery walls, and the liver was found to produce fewer bile acids, which aid in removing cholesterol from the blood and depositing them into the gut, where they are shuttled out of the body. The LDL cholesterol threat is raised on all fronts.
Although carnitine is a necessary nutrient, it is found in just about everything, so deficiencies in this country are extremely rare. Unless you have a mitochondrial disorder and are under doctor's care, throw out the carnitine & choline supplements. Limit your red meats to one serving a week. How much is a serving? 3 ounces. Not much, when you consider the average steak is 14 - 16 oz. The Panera Smoked Ham & Swiss sandwich contains 4 servings of meat. The average burger joint serves up 3 servings in one sandwich.
Reducing consumption is no easy task, but it can be done by keeping conscientious of your intake. According to Walter Willet, chair of the dept. of nutrition at the Harvard School of Public Health, "eating meat only once a week can eliminate most of the risk."
  ~CSPI, 2013 

Safe Snacking on the Road

Road trip season is in full swing and driving hazards aren't the only safety issues for concern. Where ever you head this summer, don't forget to pack nutritious snacks and keep your back seat treats safe. Choose easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, cans of tuna, peanut butter sandwiches, fresh fruit, carrots or celery. Lunch box sizes of canned tuna can be added to fast food side salads for an economical meal that won't destroy your diet. Keep coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on. Use plenty of ice, and know the safe limits of food items. Don't let cold foods sit for more than an hour at temps. above 40 degrees. Don't keep leftovers for more than one to two hours, depending on out door temps.
Remember to wash hands often, especially when handling food, even with fast food and carry-out items. If you don't have access to soap and water, keep antibacterial wipes and hand sanitizer on board.
Keep your summer safe and fun!

Say Goodbye to Ginkgo

One of the most popular (& over rated)  herbal supplements has been found to cause cancer in laboratory animals. The National Toxicology Program announces after 2 years of study, clear evidence shows that recommended doses of Ginkgo Biloba causes liver cancer in mice and thyroid cancer in rats. Some of the cancers were quite aggressive, and some of the animals developed more cancers ever seen in an NTP lab before. Furthermore, there has yet to be any evidence to show that the use of Ginkgo improves memory and concentration, or delays cognitive decline.
The Food & Drug Administration has been telling food manufacturers to stop adding Gingko to foods and drinks for years. Since Congress passed the law of 1994 stating that the public has the right to make their own choices, it is harder for an agency to ban unsafe ingredients. Until it is removed from the shelves, the smart choice for the public is to ban the items themselves.
 ~ National Toxicology Program.gov, 2013