1. ) What diet additions or changes do you recommend for underweight children?
First of all it is difficult to make suggestions or changes without really knowing what your child is consuming and/or his activity level however there are a few things that are pretty much universal for everyone who is trying to gain weight.
First, create a daily diary containing the time, the food consumed and the amount. Do this for about a week and evaluate the amount of carbs, fats, proteins and calories being consumed as well as the amount of time that elapses between meals and/or snacks. Along with the food diary, start an exercise journal containing the type of activity, the duration, intensity and the amount of calories expended. Compare the amount of calories expended to the calories consumed and chart the differences. If your child is consuming less calories then he/she is expended then I would start there and begin a diet of caloric dense foods and other words, foods that are rich in calories such as peanut butter, grains, nuts and some fats such as olive oil dip for veggies (olive oil and seasonings with a little balsamic vinegar and lemon to taste)..if however your child is consuming equal or more calories than being expended than I would focus on the meals you are preparing, trying to increase the total intake of calories to about 500 more calories per day. You can do that again by following the same tips I gave you previously and/or increasing the frequency of your child's meals or snacks. You also could include smoothies to your child's diet supplementing their intake of fluids with smoothies enables you to increase calorie consumption without dramatically changing anything else..while making smoothies think yogurt, juice, milk and all the fresh fruit you can find...
2.) Do you have a healthy recipe for veggie dip?
Salmon Dip for Vegetables:
1 can (7 3/4 oz.) salmon drained and flaked
1/2 cup sour cream
1/4 cup chopped celery
2 tbsp. chopped green onion (scallion)
1 tbsp. chopped parsely
Grated peel and juice of 1/2 a lemon
1/4 tsp. seasoned salt
Makes about 1/4 cups dip.
In a bowl, combine all ingredients. Cover and chill. Serve as a dip with assorted raw vegetables such as cauliflowerets, sweet green pepper sticks, carrot sticks, broccoli flowerettes, etc.
Creamy Crab Dip with Vegetables and Chips:
Drain and slice a 7 1/2 ounce can of crab or a 6 oz package of frozen crab. Combine the crab with a 3 oz package of softened cream cheese, 1 cup dairy sour creame, 1 tbsp of lemon juice, 2 tbsp of finely chopped green onion, 1/2 tsp Worcestershire sauce, 1/4 teaspoon of salt, dash of garlic salt, and 1/2 tsp of dill weed. Chill to blend flavors.
2 cup Dannon plain lowfat yogurt
1 pkg. (10 oz.) frozen chopped spinach, thawed & drained
1/3 cup minced fresh onion
1 env. (0.9 oz.) Lipton vegetable recipe soup mix
Assorted raw vegetables for dipping
In a medium bowl comine all ingredients (expect raw veggies for dipping). Cover and regridgerate until ready to serve. Serve as a dip for raw vegetables. Makes approximately 3 cups.
3.) What are some healthy diary free suggestions?
A dairy-free diet contains no milk, cheese, butter, cream cheese, cottage cheese, sour cream, ice cream, whey, casein, or foods that contain any of these ingredients. To avoid milk and milk products ask about ingredients at restaurants and other's homes, read food labels and become familiar with the technical or scientific terms for milk. The following list is not complete. Consult with a healthcare professional if you are planning to omit milk from your diet or your child's diet. Many Americans recieve the majority of their calcium intake from dairy products. Therefore, when switching to a dairy-free diet, taking calcium supplements is often advisable....
Baked foods such as pancakes, biscuits, muffins, cakes, crackers, baking mixes (read labels for dairy product ingredients), Au gratin foods, Butter, Buttermilk, Calcium casinate, Candy (especially creams and chocolate), Casein, Cheese, Cheese sauces, Cholcolate mild and drinks, Coffeemate, Cold cuts (such as bologna), Cottage cheese, Cream, Creamed or scalloped foods, Curds, Dry Cereals containing milk powder, such as some granolas, Dry milk powder,Dry milk solids, Evaporated milk, Fondues, Grated cheese, Gravies (some), Ice cream, Malted milk, margarine (most), Meat loaf and patties (some), Milk- whole, skim, 1% and 2%, Milk shakes, Milk sherbets, Nondairy creamers (most), Nondairy creamers (most), Non-kosher luncheon meats (some), Ovaltine, Puddings (most), Sausage (some), Sodium caseinate, Wieners (some),Whey, White Sauces and Yogurt
Milk substitutes...Soy milk, Rice milk, Almond milk, Nondairy products....Margarine, Nondairy ice cream, Nondairy chocolate, Nondairy cheese, Nondairy yogurt, anything milk-free or nondairy products
Groups and Books
The No Milk Page... www.nomilk.com
Food Allergy Network.... www.foodallergy.org
Nondairy Milk Recipes - Leave the Cow's Milk for the Calves... www.veganmania.com/pages/non_dairy_milk_recipes.htm
Go Dairy Free... www.godairyfree.com
Today we are featuring 3 Questions to Cape Cod Mom Advisor: Heidi Ingram.. If you have questions for Heidi or ANY of our Cape Cod Mom Advisors, please e-mail them to: firstname.lastname@example.org and we will get them answered.
I was wondering if you could discuss GMO foods and how they affect our children, whether we should exclude them completely or limit them since it may be hard to avoid completely. ~ Emily, Truro
Genetically-modified foods (GM foods) have made a big splash in the news lately. European environmental organizations and public interest groups have been actively protesting GM foods for months , and recent controversial studies about the effects of genetically-modified corn pollen on monarch butterfly caterpillars have brought the issue of genetic engineering to the forefront of the public consciousness, the U.S. Food and Drug Administration(FDA) held three open meetings in Chicago, Washington, DC and Oakland, California to solicit public opinions and begin the process of establishing a new regulatory procedure for government approval of GM foods.
What are genetically-modified foods? The term GM foods or GMO (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content. The enhancement of desired traits has traditionally been undertaken through breeding, but conventional plant breeding methods can be very time
consuming and are often not very accurate. Genetic engineering, on the other hand, can create plants with the exact desired trait very rapidly and with great accuracy. For example, plant geneticists can isolate a gene responsible for drought tolerance and insert that gene into a different plant. The new genetically-modified plant will gain drought tolerance as well.
What plants are involved? According to the FDA and the USDA there are over 40 plant varieties which include tomatoes and cantaloupes that have modified ripening characteristics, soybeans and sugar beets that are resistant to herbicides, and corn and cotton plants with increased resistance to insect pests. While there are very, very few genetically-modified whole fruits and vegetables available on produce stands, highly processed foods, such as vegetable oils or breakfast cereals, most likely contain some tiny percentage of genetically-modified ingredients because the raw ingredients have been pooled into one processing stream from many different sources.
What are the human health risks? Allergenicity...many children in the US and Europe have developed life-threatening allergies to peanuts and other foods. There is a possibility that introducing a gene into a plant may create a new allergen or cause an allergic reaction in susceptible individuals. Unknown effects on human health...there is a growing concern that introducing foreign genes into food plants may have an unexpected and negative impact on human health. A recent article published by Lancet examined the effects of GM potatoes on the digestive tract in rats. This study claimed that there were appreciable differences in the intestines of rats fed GM potatoes and rats fed unmodified potatoes.
Conclusion...Many people feel that genetic engineering is the inevitable wave of the future and that we cannot afford to ignore a technology that has such enormous potential benefits. However, we must proceed with caution to avoid causing unintended harm to human health and the environment as a result of our enthusiasm for this powerful but scary technology.
Bottom line use your gut instinct, there is too much unknown about these foods to give a definitive answer as to whether we should exclude them completely or even know if we are consuming them...be your on advocate!
My son likes to eat the same thing for breakfast every day, eggs. Should I be worried about cholesterol with the amount he is consuming? ~Molly, Wareham
The myth about the link between eating eggs and their effect on blood cholesterol has been a hard shell
to crack and a topic registered dietitian Keith Ayoob, Associate Clinical Professor of Pediatrics at the Albert Einstein College of medicine and the Director of the Nutrition Clinic at the Rose Kennedy Children’s Evaluation and Rehabilitation Center, often address with this clients. When it comes to assessing the risk of heart disease, the ratio of "bad" LDL-cholesterol to "good" HDL-cholesterol is one of the best known and proven indicators. " It is important that we clear up all the confusion that surrounds what people should or shouldn't eat to reduce their risk of heart disease" says Ayoob. "Egg consumption does not significantly impact the LDL:HDL ratio, so enjoying an egg or two a day can fall within current cholesterol guidelines,
particularly if you eat lower-cholesterol nutrient- rich foods throughout the rest of the day, like fresh fruits, vegetables, whole grains and low-fat dairy. Follow these guidelines with your son and he should be fine but feel free to check with your physician.
How do I control my night time hunger? With all the stress of day to day life and raising my daughter the night hunger is getting to me! ~ Kirsten, Sandwich
Night hunger is generally in direct correlation to what you are consuming during the day. I would suggest you start a daily food diary of what you’re eating during the course of several days. After reviewing what
you wrote down, take note of what you have and haven’t been eating and or drinking...often times people confuse hunger with thirst. Generally I suggest you consume 3 to 4 small meals throughout the day
which include a good source of protein such as yogurt, peanut butter or cottage cheese as well as some carbs such as whole grain crackers or toast, pasta or cereal and a clean fat, (no partially hydrogenated fats) such as olive oil, avocado and all types of nuts but especially almonds and walnuts. Some fat is essential to keep you feeling satisfied and full longer and always eat as many fruits and vegetables you can stand. Finally be sure you are consuming enough fluids throughout the day, strive for at least 6-8 ounces of water three to five times a day as well as getting enough exercise to help curb those hunger pangs.
You ask our Advisors questions, they give you the Answer!
Today we are featuring 3 Questions to Cape Cod Mom Advisor: Heidi Ingram If you have questions for Heidi or ANY of our Cape Cod Mom Advisors, please e-mail them to: email@example.com and we will get them answered.
1.) I find myself struggling to eat healthy. The chip, soda, candy diet is not working. What are some easy and quick nutritious meals to keep me energized enough to chase after my toddler? ~ Katie, Falmouth
I would suggest planning ahead and making small baggies of celery sticks stuffed with peanut butter, carrot sticks with slices of Swiss cheese, almond’s with dried fruit such as cranberries, raisins and apricots. You could also make
small Tupperware containers of yogurt with slices of fresh fruit such as apples, pineapple, cantaloupe and blueberries.
If yogurt isn’t one of your favorites, you could try cottage cheese. Essentially you want to create small, fresh packages of nutritionally sound meals. The less processed the better!!!
2.) I feel like my son is not getting enough vegetables in his diet. How much should he get a day or per week? What are some creative ways to incorporate them so he will eat them? ~ Lauren, Harwich
Toddlers should have (3) servings of veggies per day. A serving is one half of a cup of cooked diced vegetables – a half cup of tomato sauce also constitutes a serving of vegetables. Make sure your toddler’s veggie servings amount to a rainbow of color each day so that he or she gets a variety of vitamins and antioxidants. Sweet potatoes, broccoli, and tomatoes are all nutritional powerhouses. Any vegetable diced can be placed in scrambled eggs, in a dish of pasta
and on top of a pizza. Any vegetable covered with cheese is usually enticing and inviting to a toddler. I have even diced up butternut squash and added it to some macaroni noodles with some grated cheese at the daycare and the children never even guessed there was a vegetable lurking in their meal!!!
3.) What are some healthy snacks that I can share with my child? ~ Ashley, Mashpee
I suggest making snacks a fun time with your child to explore new tastes and textures. Make the event an opportunity for the both of you to discover different types of produce together… make it fun!!!!
About 1 cup each of fresh fruits: Watermelon, honeydew, cantaloupe, banana, pineapple, and strawberries.
Wash and cut fruit into ½ inch thick slices. Discard rinds and peels. Press cookie cutters into the melon and pineapple slices to make different shapes. Peel the banana and cut it into chunks with a butter knife. Put all the pieces of fruit in their own small bowls so they are easy to reach. Hold up a skewer so you can see the pointy end, and very carefully, start sliding fruit onto the skewer in any order you like. Lay the filled skewers
on the serving plate. Repeat until all the fruit is gone.
Tuscan Bean Dip
1 can or 15.5 ounces cannellini beans, ¼ cup extra virgin olive oil, 3 garlic cloves (peeled), veggies, chips and crackers for serving.
Open the can of beans and pour them into the bowl of the food processor. Add the olive oil and garlic. Process until the mixture is smooth. Remove the blade in the processor and use a rubber spatula to scrape the mixture into a serving bowl. Serve with your favorite veggies, chips, or crackers.
Tropical Celery Boats
1 can or 8 ounces crushed pineapple, drained; 4 celery stalks (washed and patted dry); 3 tablespoons soft cream cheese.
Open the can of pineapple and drain it through a strainer over a bowl. Save the juice to drink or use later. Trim the ends and any leafy parts off the celery stalks. Cut the stalks in half across the middle. Put the cream cheese in a bowl and add pineapple. With a rubber spatula mix the two together until even. Use a butter knife to spread the mixture into the hollows of the celery stalk halves. Place the filled stalks on the plate and cover in the refrigerator until you are ready to serve.
Hello! My name is Heidi Ingram and I have owned and operated a large family daycare for 13 years. and have been in the fitness world for approximately 17 years.
My personal philosohy is: I believe everyone has the potential to achieve excellence, given the right tools and methods, the possibilities to achieve your goals are greatly increased... encouragement, engagement and enthusiasm are my key ingredients in producing success.
I have been teaching Pilates for 6 years both Mat and Reformer, group and privates. I am also comprehensively certified in classical Pilates through the Peak Pilates System. I have worked with teenage girls and boys for the last 5 years in both summer and winter fit camps with excellent results.
Having worked in various gyms and studios throughout the Cape including Balance Health & fitness, Gym Express, Falmouth Sports Center, Cynthia Lane Studios and most recently Fitness Directions; I have gained tremendous experience and knowledge. I also owned and operated my own personal training business for 5 years before I opened Heidi's Daycare.
I have an Associate in Early Childhood Education and Medical Assistant, graduating Phi Beta Kappa in both. I am certified in Nutrition and have worked with personal training clients as well as the children in my care for about 15
years. I am also an avid runner and triathlete and have also competed in the Falmouth Road Race for 15 consecutive years with my best time of 49 minutes. Last year I participated in the Pan Mass Challenge and intend to do so again this year.
I look forward to answering your questions regarding fitness and nutrition!
Nutrition is an important topic to any mother. We are always trying to give our children the best and most balanced foods we can. Sometimes though, especially if you have picky eaters, it becomes difficult. Also as mothers, we often overlook our own nutrition. I am personally guilty of this quite a bit. I am constantly the last one I think about in our house when it comes to meals, exercise, etc. I am constantly grabbing little snacks to keep me fueled throughout the day and 75% of the time, they are definitely NOT healthy... unless you count the peanut butter in Reese Cup's healthy. I know these are concerns out there for many of you as well. As parents we do our best, but the best way to promote a healthy lifestyle is to lead by example.
So Moms... you have been asking us for Nutrition information and we listened! Cape Cod Mommies will be welcoming on 2 Nutritionists as Advisors and they will be posting answers to questions YOU ask! Look for their Welcome Blog next week.
Our new nutrition advisor is..... Heidi Ingram of Fitness Directions in Falmouth. Heidi also runs a wonderful home daycare in Falmouth as well. Both women lead very healthy lifestyles and are excited to share their knowledge with Cape Cod Moms!
To get this party started, let us know what kinds of questions you have, whether it be for your children or yourself! You can let us know by posting on our FB page, commenting below or e-mailing us: firstname.lastname@example.org
We are looking forward to hearing your questions and seeing the answers!
Holiday Hair Cuts for you or your children or spouses.... Precision cuts....
Salon Silhouette-57 Rt. 6a orleans, Ma 774-316-4281
Just a reminder for our fund raiser on Sat., December 10 from 2-5pm! Cut-a-thon going on to benefit the Cape Cod Children's Place, a minimum of $15 donation is requested. Come help our local organizations while enjoying our beautiful new salon! Everyone welcome...see you there! http://www.salonsilhouette.com/
Cape Cod Moms