Another enjoyable chat with Sheri Joi from the Grapevine.  Listen in for my top three messages on creating a positive body image.

http://thegrapevineconversations.blogspot.com/

I recently had the chance to discuss my book with Sheri Joi from the Grapevine, an interview segment of LatterDay Women.  We had a really great conversation.  To listen to a recording and check out other interviews go to this website.  http://www.ourladiesroom.com/page/the-grapevine-1

Eating for Good Grades

By Brooke Parker

School is fully upon us. As a new school mom, my oldest just entered first grade, I find myself concerned about his well-being at school. The dietitian in me especially worries about his nutritional health and ability to focus on schoolwork throughout the day. For older children and even adults in the college setting, the worry is extremely valid. Both the length of time away from home and accessibility to nutritious foods pose a problem for optimal energy and focus. The following are basic concepts to simplify the school nutrition obstacle.

 1 – Eat Breakfast – Breakfast is fuel that will help get you through your morning and power you up for the rest of the day. Take time to eat in the morning. If you have to rush to class or work grab some dry cereal in a bag, a piece of fruit with a handful of nuts, a granola bar, or yogurt for example. Remember to include a protein food or high fiber choice for longer lasting energy.

 2 – Keep meals small and frequent if possible – Remember how tired you can feel after Thanksgiving dinner…well, eating large meals has the potential to cause drowsiness.  Make sure you get the energy you need without the sleepiness by eating smaller meals more frequently. This provides a constant source of energy. If meals are not an option, use snacks either purchased at school or stored in a backpack. The goal is to eat about every three to four hours.

 3 – Stay hydrated – The first sign of dehydration is fatigue. Often those who feel lethargic assume they need more food when in fact more fluid is the key. Water is inexpensive and calorie-free, milk is the most nutrient dense source, and juices offer a calorie or energy-dense form of hydration. Alternate fluid choices according to your nutritional needs. If you do not have easy access to fluids, pack around a water bottle with you during the day. 

 4 – Include protein at meals and snacks – A carbohydrate rich meal can leave you feeling drowsy a few hours later. Eating a light meal with a mixture of protein and carbohydrates fuels the body without making you groggy. Try adding deli meats, string cheese, cottage cheese, nuts and even jerky to meals and snacks. The proteins will also provide longer satiety and fullness possibly resulting in fewer calories throughout the day.

 5 – Moderate sugars and caffeine – the rapid rise in blood sugars and energy provided by sugary foods and caffeine can feel like the right answer to a more active brain. The problem lies in a nutritional law similar to the law of gravity. What goes up quickly, must come down quickly. Sugars and caffeine when consumed alone always come with a crash after the high. The long term answer for energy is to eat these foods in moderation and try to always combine them with a protein food.

 6 – Eat vitamin rich foods – Antioxidants such as beta-carotene, vitamin C, and vitamin E, as well as iron and the B vitamins have an impact on brain function and memory.  These nutrients are found in fresh fruits and vegetables, whole grains and lean meats.  Balance your diet with all the food groups and your brain will love you!

 Remember that nutrition is only one piece of the puzzle. Energy is also based on sleep patterns and maintaining an active lifestyle. Proper nutrition can not cover for a chronically sleep deprived individual. It also does not have the power by itself to give you a strong body full of endurance; exercise must be involved. Take care of your physical health and your productivity, happiness, and energy level, will have no where to go but up.

 Brooke Parker is a Registered Dietitian working for Utah State University.  She specializes in Eating Disordered patients and loves helping her clients enjoy food again.  She is the mother of three wonderfully active children and lives in Utah.

I’m am offically hooked on Bountiful Baskets -(a co-op offering a wide variety of fresh produce).  I’ve found out that Smoothies are a great way for me to utilize all of the various fruits I’ve been receiving.  The following is my favorite combination:

6    Ice cubes

1 container    Vanilla Yogurt

8-10      Strawberries

1              Banana

1/4 c.     Blueberries

1              Peach (I like to slice my peaches, place them on wax paper on a cookie sheet and then freeze them. 

                 They are excellent for my  smoothie or as a cold treat.)

As needed       Milk

Come and get some health tips from Brooke Parker this Thursday morning in The Grapevine.

Time: August 12, 2010 from 11am to 12pm Location: Worldwide Organized By: Our Ladies Room Event Description: Join Sheri Joi in The Grapevine, bought to you by Latter-Day Woman, in our LIVE conversation with Brooke Parker – Registered Dietician on August 12th, 2010 at 11:00 AM (PST). To participate call our toll-free Conference Line at 507-726-4240 and when prompted enter passcode 100993#. NOTE: Times for the call are : 11:00 AM (PST), 12:00 PM (MST),1:00 PM (CST), 2:00 PM (EST).

This dip is a great way to liven up raw veggies without adding all the calories of traditional dips. 

8 oz     Lite cream cheese, whipped

1/2 c.   Green Pepper, finely chopped

2 med.   Carrots, finely chopped

1/4 c.   Olives, chopped

4 T.  Green onions, sliced

1 t.   Dill

1/2 t.  Garlic Powder

The popular garden plants, zucchini and yellow squash, will soon begin producing more than many of us know how to manage.  The following recipe is one of my family’s favorite that incorporates both in a fun pasta dish.  I like it served warm and my husband prefers it cold.  Either way it is a great dinner entree or an excellent leftover lunch.  Just last month it became a big hit at BUNCO!

Summer Chicken Pasta Salad – serves 6

1-1/2 lb     Chicken breasts, cut into strips

5 c.              Rotini pasta, cooked

1 med.        Zucchini, sliced

1 med.         Yellow squash, sliced

1 med.         Red Bell Pepper, sliced

1/2 c.          Green onion, chopped

1/2 c.           Light Italian Dressing

1/4 c.           Mayonnaise

1.  Either grill or saute chicken; set aside.  In a large skillet saute zucchini, squash and red pepper until slightly tender.  Remove from heat.

2.  Add chicken, pasta and green onions, mix well. 

3.  Combine Italian dressing and mayonnaise in a small bowl.  Pour over pasta mixture; toss to coat.

Finally, I’ve come across a recipe for guacamole that both my husband and I loved (we have never been guac people before)!

3 Avacadoes, chopped

Juice from 1 Lime

1/2 t.  Salt

1/2 t.  Cumin

1/2 t. Cayenne

1 T.  Cilantro

1 clove  Garlic

1/2  Med. Red Onion, diced

1 or 2 Tomatoes, diced (I liked a lot of tomato which gave it a salsa feel)

Blend all ingredients, except onion and tomato, in a CuisineArt style blender until deserved consistency.  Fold in onion and tomato.

Finally, the spinach in my garden is ready!!  Spinach is my favorite thing we plant.  The simplest concoction I make is to add some craisins and slivered almonds to the spinach leaves and pour my favorite salad dressing over it.  Dressing: 3 T Honey, 2 T Vinegar, 1/2 t. Dry mustard, 1/2 t. celery seeds, 1/4 t. pepper, 1/4 t. paprika and 1/4 c. canola oil.  What is your favorite thing to do with spinach?

I apologize for the time lapse in posts.  Girls Camp took more from my life than I anticipated, but in the end I also received more from it than I ever expected.  I would now like to begin a summer recipe post series to share favorite recipe ideas.  Berries are my focus this week.  My sweet aunt introduced me to a declicious berry dessert recently.  Simply make an angel food cake, cut into slices, top with desired berries (black, blue, rasp, or straw) and then drizzle with melted white chocolate.Serve with ice cream if you would like.  YUM!!  What is your favorite berry idea?