Breakfast

Here are some ideas to keep in mind next morning you find yourself looking for a delicious jump-start to your day:

Make your own yogurt parfait. Get a glass or bowl, add some low-fat yogurt, add granola (recipe to make your own below), put on your favorite fruit (bananas, sliced strawberries, berries, dried fruits), even top with nuts and honey.

Cook up an omelet. Add chopped peppers, onions, tomatoes, mushrooms, basil-- or create a breakfast sandwich by putting it between a piece of whole grain bread and a slice of low fat cheese

Instant oatmeal. Quick and easy to prepare, and it tastes good when you add berries, dried fruit, nuts, and honey!

Breakfast Sandwiches. These can be creative and good for on-the-go. Start with a whole grain tortilla and add low-fat cream cheese with fruit, peanut butter and banana slices, or a scrambled egg with peppers and vegetables.

Fruit smoothies. A refreshing and nutritious way satisfy hunger on the go, adding vitamins and fiber to your day. Blend fruit (frozen fruit can work here too!), ice, milk, yoguryjuice, Try out different combinations, like blueberry and peach, mango and strawberry, orange and papaya) to find your favorite combo.

Granola. A great on-the-go snack to keep on hand, mix with dried fruits, topped on yogurt, added to cereal, or eaten alone for a sweet treat. Start by preheating the oven to 325 degrees, and in a large bowl, combine 3.5 cups old fashioned rolled oats, along with 1/4 cup chopped pecans, 1/4 cup chopped almonds, 1/4 cup chopped walnuts (or any other kind of nuts you want to add) along with 1/4 teaspoon salt, 5 teaspoons vegetable oil, 5 tablespoons maple syrup, and 1/2 teaspoon vanilla extract. Mix together, spread mixture on a baking sheet and bake for 25-30, or, until golden brown.(Makes 4 cups; stores for up to 2 weeks at room temperature)

...and don’t forget to check out the websites below for additional breakfast recipes!

Resources:
http://www.livestrong.com/article/240595-ideas-for-a-healthy-breakfast-menu/

http://www.livestrong.com/article/291726-10-healthy-breakfast-ideas/

http://www.livestrong.com/article/337649-healthy-breakfast-fruit-smoothies/

http://www.cookinglight.com/food/quick-healthy/quick-breakfast-recipes-00412000070253/

Healthy Eatings!

-Anth249 H

Recipes (for the whole family!)

We all know how hard it can be to get in all those daily recommended fruits and veggies, but there are ways to incorporate them into your everyday meals in delicious ways. Vegetables can be thrown on a skillet, roasted on a baking sheet, added to stews and stir-frys, steamed, chopped in a salad, tossed in with pasta or rice, added to a wrap or sandwich- the possibilities are endless! Spice up salads light dressings, nuts, fresh fruits, lean meat.

In the following posts, be on the lookout for some basic meal ideas to get started.

Healthy Eatings!

-Anth249 H

Kitchen and Meal Prep

Before cooking, here are a list of some cookware, ingredients, and go-to items that are a good thing to keep on hand in the kitchen.

Cookware Essentials- it is a a good idea to have some basic kitchen utensils that many recipes may call for. Here are some items you make sure you have next time you make a meal:

skillet, cutting boards, dry and liquid measuring cups, pots, baking sheet, loaf pan, blender, microwave, strainer, paring knife, large knife, grater, whisk

Choice Items-1) to keep on hand in the cupboard:
peanut butter, rice (brown rice is a healthy alternative to white rice!), pasta (look for whole grain!), extra virgin olive oil, flour, sugar, baking powder, baking soda, aluminum foil and plastic wrap, honey, salt and pepper

2) in the fridge:
milk, cheese, yogurt, eggs, butter, jam/jelly, low fat mayo, ketchup, mustard

3) suggested spices to keep on hand:
basil, black pepper, cinnamon, garlic, ginger, oregano, salt

Things to keep in mind when cooking:

• when defrosting items
• if defrosting meats or fish, always use within 24 hours (you can’t refreeze them!)
• use microwave for easy defrosting
• handling meats:
• minimize your contact with raw meat; if your cutting board comes in contact with raw meat, be sure to wash it thoroughly before using it to cut vegetables and other items. Better yet, if you have more than one cutting board, designate each solely for either meat or produce.
• when cooking meat (chicken or pork), make sure you cook it all the way through (no pink on the inside)

With a good foundation, the prospect of eating more nutritiously becomes that much less daunting.

Healthy Eatings!

-Anth249 H

Utilizing Leftovers

Everyone wants to get the most out of their dollar, and with food the easiest way to do that is to buy in bulk and create meals that utilize leftovers. An easy way to make sure that you are getting the most out of your purchases is to plan a week’s menu around a couple staple food items. As stated before, many vegetables can be bought in season and then stored frozen or canned. This is a great way to buy items in bulk. Overall, there are a variety of menu ideas that can incorporate any leftovers to form an original meal. Here are a few ideas:

Chicken pot pie: utilizes the leftover chicken and broccoli very nicely. One would need to purchase pie crusts, any other veggies, and a simple gravy mix.

Sausage Jambalaya: would use leftover sausage and rice. One can easily purchase a spice packet for this meal and it’s as good as done.

Chicken soup: which would take the smaller pieces of chicken leftovers and broccoli can easily be included. Add noodles and any other veggies that you prefer.

Chicken stir fry: would use leftover chicken, rice, and broccoli. Add any other veggies such as carrots or water chestnuts. For a more colorful meal canned fruit can be added too, such as mandarin oranges or pineapple tidbits.

These are just a couple ideas to show how such meal planning should be planned in advance and can easily use every bit of food you purchase. The staple food of course does not only have to be a meat, it could be something such as potatoes or pasta. Along with being creative in your meal making combinations there are many sites that offer assistance in putting together a meal. For example LeftOverChef is a site where you simply put in the staple foods you would like to include for that week and it gives you menu ideas that can utilize that food. Planning weekly menus out in this manner saves time, wasted food, and money.

References:
http://www.lovefoodhatewaste.com/recipes

http://www.leftoverchef.com/

http://teriskitchen.com/leftovers.html

Healthy Eatings!

-Anth249 H

Getting Kids to Eat Healthy: Even More Ideas!

Another obstacle that parents find is getting their child to eat food that is healthy. As mentioned earlier, if there are a lot of options a child will eventually work out on their own what they like and don’t like. We would like to add to that that we think that if a parent only supplies healthy options there should be no problem for a child to like them. For example, buy large bags of carrots, apples, fruit cups, raisins, etc and have those sitting around and available instead of candy or chips. Another big part of getting kids to explore certain food options is to make it something they can interact with. For example, providing options where the child is able to make themselves a dish or use their imagination in creating will make healthy options fun. Here are some ideas to try with a child that would make healthy food fun!

• Ants on a Log: this is a classic for a reason. Celery stalks, peanut butter, and raisins. Let the kids build them on their own and they will enjoy eating it that much more, not even realizing the health benefits.
• Pizza Tortilla Chips: a healthier option to pizza is to make mini pizzas on tortilla chips. This recipe can be altered to anyone’s preference. Just provide healthy options such as shredded cheese, salsa, shredded leftover chicken or sausage, onions, or olives and let the imaginations run wild!
• Homemade Parfait: this can be made also depending upon the kids taste variation. Frozen or dried fruit can be put on top of yogurt. If one wants to get more creative you can supply different types of cereal to put on top (ex: Honey bunches of Oats or Cheerios). Some people like to add honey, others graham crackers… all up to personal preference.

Again, kids love to explore so the best a parent can do is to provide healthy food and allow the child to do the rest and figure out what they want. If you want there are always websites that have tons of fun, creative snack options to show your kids to get their creative juices flowing. My personal favorite is the banana dog (peanut butter and banana sandwich made to look like a hot dog).

References:

http://recipes.kaboose.com/afternoon-snacks.html

http://www.momswhothink.com/kids-recipe/kids-recipes-a-to-z.html

Healthy Eatings!

 -Anth249 H

Picky Eaters

For student parents, making healthier food choices can sometimes be only half the battle, for perhaps an ever greater obstacle to overcome is getting your child to actually try newer, healthier foods. We all know that children can be some of the most reluctant “food explorers”. Nearly two thirds of parents describe at least one problem with their child’s eating habits (according to a study in Contemporary Pediatrics). And while such pickiness does not immediately result in drastic nutritional problems, modifying these habits as early as possible will give your child a more well-rounded diet, while relieving some stress on parents as well.  The following are just a few strategies suggested to combat picky eating.

• Don’t push you children too hard. Forcing may just lead to an even greater aversion to the food at hand. Simply suggest they try the food first, even if it be just one bite.
• Praise, Praise, Praise! Positive reinforcement is always a good strategy, again, even if your child takes just one bite.
• Set an example. Don’t give them another reason to not want to try the food! That being said, make healthy choices that the whole family may enjoy.
• Give non-food alternatives. Sometimes pickiness doesn’t even have to be about the food. Does your child have a favorite plate? A certain way he/she wants their food cut? Humor these little idiosyncrasies. It may be extra work, but if the difference between getting your child to try a healthier food is something as simple as the color of the dish, then it may just be worth it.

Picky eaters can be a drain on parents in various ways, so combating such problems are imperative for establishing good eating habits. Of course, pickiness may just fade with time. With this in mind, as stated before, remember not to overwhelm yourself with getting your child to try certain foods. Perhaps the best strategy is to always give (healthy) alternatives and variety. Give your children the chance to make their own decisions and discoveries. As long as it’s relatively healthy, you can’t go wrong!

Resources:

http://www.parenting.com/gallery/7-picky-eater-solutions?cid=tgchannel

http://www.mayoclinic.com/health/childrens-health/HQ01107

Healthy Eatings!

-Anth249 H

Kid-Friendly Recipes

Looking for new ways to shake up your daily menu, especially for your kids? Well there are a plethora of websites out there geared towards kid-friendly recipes. However, to make things a little easier, we have compiled a modest list of sites especially concerned with healthy meal prep. From so called “superfoods” for children, to sneaking in vegetables, to simple after-school snacks, feel free to explore and find the recipes that work best for your child and your lifestyle. Remember, be creative with your eating. Living nutritiously never has to be boring!

Resources:

http://www.parenting.com/article/sneak-in-healthy-food

http://www.parenting.com/gallery/healthy-kids-snacks

http://www.myrecipes.com/kids/

http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

Healthy Eatings!

-Anth29 H

Shopping and Technology

Now it seems that no matter what you want to do, there’s an iPhone, PDA, Andriod, cell phone, internet app for it. In today’s post, we are going to explore the technology out there to help you plan, shop, and cook.

First up, the Kraft Foods iFood Assistant (http://www.kraftrecipes.com/media/ifood.aspx ). This app is available for iPhone, Blackberry, Andriod, and Windows 7 and allows users to browse and share recipes, create customized shopping lists, download coupons (for Kraft products), and locate recipes that use Kraft products. The app is currently one of the most popular “Lifestyle” apps, and has gotten both positive and negative reviews. Pros include access to recipes, how-to instructional videos, and a familiar lay-out to iPod owners. Cons include constant Kraft advertising. At $0.99, it’s a budget-friendly choice for young shoppers.

The No Time to Cook? (http://www.realsimple.com/work-life/technology/iphone-ipad/index.html ) iPhone, iPad, and Andriod app from Real Simple magazine also offers an interactive grocery list, “over 850 quick and easy recipes,” step-by-step instructions for recipes., and built-in cooking timers. At $4.99, it’s more expensive than the Kraft iFood Assistant and online reviews suggest that navigation is not as intuitive for some users. However, because the app is not sponsored by a food company, it features fewer ads and has fewer brand-name ingredients.

iGrocery (http://appshopper.com/productivity/igrocery-shopping-list ), an app available for iPhones, is not so much an app to help you cook as an organizational app that lets you create and manage many types of lists, including grocery lists. At $1.99, its main draw is that you may never leave your grocery list behind again.

Martha’s Everyday Food: Fresh and Easy Recipes is another iPhone app available for $4.99. It also has features that allow you to create and manage grocery lists, as well as access to recipes from Martha Stewart’s magazine, Everyday Food. Users can also scan item bar codes to add them to add foods to lists of favorite items.

Other apps allow users to compare prices in the store with prices online and in other stores.

References

http://www.retailtouchpoints.com/cross-channel-strategies/208-retailwire-krafts-iphone-app-draws-eyeballs-shopper-insights-

Healthy Eatings!


-Anth249 H

Fresh vs. Frozen vs. Canned

If you read articles or blogs about healthy eating, eventually, you will read that you should be eating more fresh fruits and vegetables. But the reality is that fresh fruits and vegetables aren’t always available. These days, canned or frozen fruits and veggies are fairly cheap, convenient ways to get your greens.

But are canned and frozen vegetables just as good as fresh ones? Maybe.

The biggest factor in the amount of nutrients found in canned or frozen foods versus fresh foods is the amount of time that passed between harvesting and processing. The longer food sits around waiting to be canned or frozen, the more the “good stuff” inside- the vitamins, minerals, and fiber-will disappear. However, this is not a large concern for today’s consumer as most companies today have very short waiting periods before food is processed- potentially shorter than the time it takes your fresh fruit to get from the farm to the store. So if the nutrients aren’t considerably different because of processing or travel time, what is different?

The nutritional value of canned and frozen produce also depends on how it’s packaged and prepared. For example, canned foods with a lot of added sodium, or salt, are much less nutritious than their fresh or frozen counterparts. Food scientists at the University of Tennessee found that you can easily reduce up to 40% of the extra sodium in canned beans simply by draining and rinsing them before adding them to your recipe! Similarly, canned fruit packed in heavy syrup has much more sugar than fresh or frozen fruit. However, canned fruit packed in its own juice generally has much less added sugar and is nutritionally comparable to fresh fruit.

In regard to other proccesses/preparation,  one thing to remember about any type of fruit or vegetable is that cooking can also affect nutrient content. To make sure you get the most nutrients out of your fruits and veggies, try lightly steaming them (either on the stove or in the microwave, see instructions here) instead of boiling them in water for long periods of time. Also, to make sure your frozen foods are tasting their best, buy packages that are frozen solid and don’t have ice on the outside of the bag. This can be a sign that the bag has thawed and refrozen. While thawing and refreezing doesn’t affect the nutritional quality of the food, too much refreezing can affect the food’s texture. Canned goods should also be used before their expiration date for best flavor.

In the end, as long as you make some effort to avoid canned or frozen items with lots of added salt and sugar, it doesn’t really matter where you get your fruits and vegetables. What's most important is that you’re actually eating them!

References:

http://www.nlm.nih.gov/medlineplus/ency/article/002095.htm

http://www.healthcastle.com/veggies_fresh_frozen.shtml

http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_recipes_for_frozen_fruit_and_vegetables

http://www.todaysdietitian.com/newarchives/011110p62.shtml

http://healthlibrary.epnet.com/GetContent.aspx?token=a4c1f00b-d245-44f2-a90e-20b047f84a6a&chunkiid=160561

Healthy Eatings!


-Anth249 H

Shopping Seasonally

Every health class and pamphlet about eating well will tell you that fresh fruits and vegetables are a great addition to your diet. From a fresh green salad to start a meal, to strawberries on top of a little vanilla ice cream for dessert, fruits and vegetables are also incredibly flexible ingredients. However, fresh fruits and vegetables can get expensive. But don’t despair yet- there are still ways to get your fruits and vegetables without breaking the bank!

First off, one of the ways to get your fill of fruits and veggies is to shop seasonally. When farmers and grocery stores have a lot of a product, they usually lower prices in order to move it out the door more quickly. In fact, prices for some items can be 3 to 5 times higher when they aren’t in season. You can shop seasonally simply by taking a few minutes to browse the displays by the entry (first few produce stands) every time you enter a store. Additionally, if you have a little knowledge about your favorite fruits and vegetables, you can surely be more proactive in looking for these specific deals. (Additional hint: Some fruits and vegetables can be frozen for months! Look for upcoming posts on food preservation)

And now that it’s March, Spring is rapidly approaching, which means that some of the cooler weather foods will be available soon. But what are those? In Illinois, March is when the earliest crops of broccoli, cabbage, and lettuce are becoming available. Upcoming in April, asparagus, onions, and peas will be added to this list. May adds even more variety to this list, including: cherries, cucumbers, strawberries, rhubarb, and potatoes.

April is also a good time to start exploring local farmer’s markets. In Champaign-Urbana, there are two different farmer’s markets: Urbana’s Market at the Square (http://www.market-at-the-square.blogspot.com/ ) and Champaign’s Historic North First Street Market (http://thefarmersmarketonhistoricn1st.blogspot.com/ ).  Though not always the cheapest option, sometimes the reduced transportation costs and a bumper crop can result in great deals. As an added bonus, the farmer’s markets usually have free entertainment or activities for children.

How about the rest of the year? Here is a quick summary of what produce to look for in Illinois at different times of the year.

June

• Veggies: Asparagus, Cabbage, Eggplant, Okra, Peas
• Fruits: Cherries, Strawberries, Rhubarb, Nectarines

July

• Veggies: Artichokes, Eggplant, Okra
• Fruits: Blackberries, Blueberries, Peaches, Raspberries, Nectarines, Strawberries, Rhubarb

August

• Veggies: Peppers, Corn, Eggplant, Summer Squash, Tomatoes
• Fruits: Melon, Nectarines, Peaches, Plums, Watermelon

September

• Veggies: Cucumbers, Corn, Eggplant, Okra, Peppers, Tomatoes
• Fruits: Asian Pears, Grapes, Rhubarb, Watermelon

October

• Veggies: Cabbage, Cauliflower, Onions, Potatoes, Sweet Potatoes, Pumpkins
• Fruits: Apples, Pears

November

• Veggies: Broccoli, Cabbage, Onions, Peppers, Pumpkins, Spinach, Squash, Sweet Potatoes, Winter Squash
• Fruits: Apples

December, January, and February are usually too cold for big crops.

In addition to seasonal trends for fresh produce, other items in your grocery store also have seasonal trends. For example, many grocery stores try to get rid of excess stocks of frozen foods in March to make room for the new packaging and stocks that will come in as the growing season starts again. In April, many items in Easter packaging find themselves on sale shelves or with reduced prices. Also, April marks the beginning of the olive oil season, so last year’s crop will most likely be on sale, making it a great time to stock up!

Hopefully with a few tips about when to be on the lookout for good deals, we’ve given you some ideas about how to be a smarter shopper. Stay tuned for an upcoming post about the debate over the nutritional qualities of fresh, frozen, and canned foods.

Resources:

http://www.dummies.com/how-to/content/seasonal-grocery-sales.html

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

http://www.grocerycouponguide.com/articles/product-seasonal-sales/

Healthy Eatings!

-Anth249 H

Welcome!

Greetings and welcome to our little project- a blog geared specifically towards student-parents! As college students, we know how stressful academic life can be. We can only imagine that caring for a child on top of that adds new and unique challenges- from limited resources, to social support, and even a possible lack of nutritional information. Taking this into consideration, we hope to help relieve some of those stresses for student-parents, and contribute and disseminate what information and knowledge we have. First though, we'd like to take this opportunity to introduce ourselves. Together, we are a group of students taking an Anthropology class:

Laura Klein

Yr: Senior

Major: Integrative Biology

Favorite Healthy Food: "Ants on a Log"- Celery, peanut butter, raisins

Elsa Tippy

Yr: Sophomore

Major: Elementary Education

Favorite Healthy Food: Strawberry Fields cereal

Misaki Suehiro

Yr: Freshmen

Major: Undeclared

Favorite Healthy Food: Sushi

Riley Guillet

Yr: Senior

Major: Molecular and Cellular Biology

Favorite Healthy Food: Peaches and cottage cheese

Valeriya Botvinik

Yr: Freshman

Major: Spanish

Favorite Healthy Food: Strawberries

Be on the lookout for upcoming posts and updates. We will be blogging about everything from shopping tips, to meal planning, to kid-friendly meals, to much more! Take care and healthy eatings for now!

-Anth249 H :)