By: Jennifer L. Long, RN, NCN 

Have you already started thinking about your New Year resolution? Chances are you’re not alone. On December 13, 2012, The University of Scranton’s Journal of Clinical Psychology published statistics on New Years resolutions made by Americans. In 2012 45 % of Americans made a resolution, 38% of those were weight related. Losing weight ranked #1 out of the top 10 list. When I asked some of my current clients and friends what came to mind when thinking about making a New Years resolution, the responses were very similar. Laurie Crowley of Hyannis says, “I always think of myself making a commitment to doing something that I never commit to…” Athena Viera, also of Hyannis tells me, “I've learned to make small goals instead of one large one and naming it my new years resolution”. The fear for these two ladies and many others is failure. The reality is overwhelming with 8% actually having success in their resolutions. So, why is it so hard for us to succeed in these goals? It’s not a lack of determination, or desire to improve. It is the mere fact of setting our selves up to fail with unrealistic goals that are so extreme and require such drastic changes. When a client comes to me and I ask them what their goals are, there is another question I ask. What are you willing to do to make that happen, and WHY is it important to you? Many times they believe they are going to completely give up something they have spent a long time or even their entire life doing. Sadly, this is the root of failure. It takes 30 days to create a new habit and 90 days to make it a lifestyle change. This requires practice, some failure, support and small attainable goals along the way like Athena said earlier. Lets say you are coming to me with a goal to lose fat and gain muscle, notice I didn’t say lose weight. Weight is too general and getting obsessed with the scale is one of the main reasons people will give up. If the scale doesn’t move they assume they’ve failed. I teach people to focus on inches and body fat % lost and their whole attitude changes. When the scale doesn’t show much change but the measuring tape does, they are thrilled and tell me about the pants they couldn’t wear before, but now fit. That’s success! 

So how do we make New Years resolutions we can truly commit to and be successful with? Resist the all or nothing attitude. Do not expect to give up the pleasures in your life. Being human means we will like a piece of cake, glass of wine or soda and the all American cheeseburger. The key is to find a plan that allows you to be human, that is designed to be a lifestyle. Diets wont work, they will restrict and deprive you and leave you. You will feel like you failed when in reality the DIET failed YOU! Focus on the basics. I teach my clients to get used to eating less more often, drinking more water and limit their vices. Then once that pattern has become a habit, we introduce another goal. When you can feel the excitement of even the smallest accomplishment, you learn to be human. You learn to see yourself as a success, making the “I can’t” expression extinct and
learning to say “I CAN” and to know it’s a matter of figuring out how! This is how we thrive in a negative world, seeing every one of the positive changes as a victory and strive to keep moving forward! There are two types of people in this world, the one who says “I can” and the one who says “I can’t”, they are BOTH usually right.  

By: Jennifer L. Long, RN, NCN

Do you have a love-hate relationship with your food? I hear it all the time, people’s love of food and eating become a burden. They try to restrict and deprive themselves from what they love, thus developing a hate for “healthy eating” and “dieting”. Well, I’m here to tell you can quit the dieting and go back to your love for food! It’s all about changing your relationship with food and learning how to make it work for YOU and your body! 

Lets talk about the dreaded “diet” for a minute. What is a “diet” to most people? A hated word associated with “I can’t have” or “I shouldn’t eat that” and worse, “If I eat that, I have to work out for 2 vigorous hours to work it off!” This is madness! First of all we need to get back to basics. The word DIET means the foods that make up what we eat on a daily basis, not a period of time where you go without things your body actually needs. All too often people tend to go on a “diet” around or after the holidays out of guilt for enjoying the pies, potatoes and stuffing. 

What if I told you that you no longer have to feel that way and can still have what you love from that dinner table at Thanksgiving and for the REST OF YOUR LIFE? Well, its true. It’s all about what I teach my clients, that stabilizing your blood sugar and learning how to eat will avoid spikes and crashes in your blood sugar, preventing fat storage and increase lean muscle. This in turn will ensure stored fat to be released and burned up in the muscle, increased metabolism and sustained energy throughout the day. 

So how? The key is learning not to restrict or deprive your body from the key macronutrients it needs everyday. Your body is a fuel as it goes machine, it needs to be fueled every 3-4 hours with protein, fat and carbohydrates to sustain energy and brain function. If you deprive your body and brain of a key element in maintaining homeostasis (balance), your body will go into starvation mode and begin to store fat as a result. 
 
Most “diets” require either a temporary or permanent avoidance of a particular macro and an increase most commonly in protein. Lets say your to restrict on carbohydrates (most common), you avoid these foods for a period of time, how do you feel? Usually, the first few weeks you can maintain, but shortly thereafter, your brain cannot take any more restriction of the one thing it needs most for function, glucose. The brain requires carbs for glucose to maintain focus and energy. So, you eventually think you cave and give into “temptation” and have a bagel or a cookie. So now you go back to eating how you were before, and gain everything you lost and maybe even more! Now you feel an unnecessary moment of FAILURE! Did YOU actually fail? NO! YOU did not fail the “diet”…the diet failed you! Dieting does NOT work because it is not designed to be a lifestyle change. Blood sugar stabilization WORKS because it is exactly how we were designed to eat since the moment we were born. It is something you can do for life. Ditch dieting and learn a better way! I can show you how to eat to live, how to enjoy living and make the most of your workouts, all while looking and feeling your absolute best!

By: Jennifer L. Long, RN, NCN

October is here! Oh how I love the fall colors, the fall themes and especially the fall FOOD! This month makes me think of two MAJOR things, PUMPKINS and HALLOWEEN! With that being said this can also pose as a stressful season for anyone struggling with weight management or children with food allergies. I plan to cover the nutritional benefits of pumpkin and how it can help you lose weight as well as alternative goodies for trick-or-treating.

When you think of a pumpkin, what comes to mind? Well, for the average person I would assume, the color orange, jack-o-lanterns, carving, pies and maybe even Cinderella! Since we know there will not be a fairy godmother changing our pumpkins into beautiful fairy tale coaches, lets re-think this whole pumpkin idea and switch gears into how these beautiful veggies can benefit our health.

Pumpkins can boost your immune system because they are loaded with vitamin A and vitamin C to help fight the common cold; they are packed with antioxidants and can even improve your skin. They contain phytosterols, which lower your LDL (bad cholesterol). Struggle with digestion issues? Grab some pumpkin and reap the fiber benefits, which also will aid in keeping your blood sugar stable and help you shed a few extra pounds. One cup of pumpkin contains 3 grams of fiber and only 49 calories.

There are multiple uses for pumpkins. Carving, baking, cooking and even spa treatments! When shopping this October, grab a fresh pumpkin or even a few cans that can be convenient for quick use.

Trick-or-treating advice: If you are aware a child in your neighborhood struggles with a food allergy, get together with your neighbors and offer a special goody bag for that child to be able to enjoy going house to house in their costume and fit in with the other superheroes and princesses. If you are a parent of a child with a food allergy, talk to your friends and neighbors and offer to make goody bags to be handed out to your child as they bounce from yard to yard. Goody bag ideas are stickers, little party favor toys, markers, coins, etc.

Here are 2 recipes for a PUMPKIN SPICE SMOOTHIE

VEGAN PUMPKIN SPICE RECIPE: makes 2 servings

2 CUPS ALMOND MILK

½ CUP ROLLED OATS

CHIA OR FLAX SEEDS

1 CUP CANNED OR FRESH PUMPKIN

BLACKSTRAP MOLASSES

1 FROZEN RIPE BANANA

2 TSP CINNAMON

GROUND GINGER/ NUTMEG

MAPLE SYRUP (optional on top at the end)

PROTEIN BOOST with HEMP PROTEIN

FOR A THICKER CONSISTENCY ADD ICE

VANILLA PUMPKIN SPICE SMOOTHIE: makes 2 servings

​2 CUPS ALMOND MILK

​2 SCOOPS MONAVIE VANILLA RVL SHAKE MIX

​1 CUP CANNED OR FRESH PUMPKIN

PUMPKIN SPICE/ NUTMEG

​ICE

For nutrition consulting & to get your Monavie RVL please emailRNutrition2013@gmail.com or call (508) 360-2032


Jennifer L. Long, RN, NCN DBA RNutrition Health & Wellness 
"Transformation Begins With Nutrition"

By: Jennifer L. Long, RN, NCN

As a mother myself, I know that we want what is best for our children. We want them to be safe, eat healthy, make good choices and become successful in everything they do. In the process of trying to do everything for our babies, we tend to neglect our health, nutrition, hobbies and what we enjoy doing. It does not have to be this way! There is a way to have it all. To live a healthy lifestyle, maintain a healthy weight while influencing our kids positively. Children are a product of what they see. What habits you possess now are almost certain to become visible in your children, as they get older. I have found a way to incorporate my children in a healthy lifestyle and I’m getting in the best shape of my life doing it!
           
Stabilizing your blood sugar by eating within an hour of waking, within an hour of bedtime, a balance of protein, fats and carbohydrates every 3-4 hours is the key to unlocking your body’s full potential; releasing stored body fat and finally seeing the definition you have always wanted to see. The bonus, MORE ENERGY and NO MORE CRAVINGS! You can eat less more often and NEVER feel hungry or deprived again. No more yo-yo diets that will fail you time and again. No more missing out on family functions or BBQs or dinner out with the girls. You can still eat the foods you love while feeling and looking AMAZING. Oh and those
mood swings? Yes, they will be controlled because you are creating homeostasis (balance) in your body. Stabilizing your blood sugar will in turn balance hormones to control the release of cortisol, a hormone released when the body is under acute stress. Chronic stress contributes to increase in belly fat due to the constant release of cortisol, which sits right where you hate it most. This is why losing weight after a baby can be more difficult. The lack of sleep causes more stress and for an extended period of time, which also can contribute to skipping meals.
           
Exercise is important as well. You must incorporate core strengthening, interval training and fat burning cardio exercise each week. 
           
Supplementation is important. Eating every 3-4 hours can be a difficult task for some. A complete meal replacement, shake or a bar can easily fill in difficult meal times and close those gaps where a meal might get skipped. Antioxidants are highly necessary to combat free radicals, which cause oxidative damage to your cells. In order to maintain the level of antioxidants high enough to prevent oxidative damage, you must eat 13 servings of fruits and vegetables a day. If that were difficult for you or your family, a supplement would be
beneficial for you. This is also true of our picky little eaters. 
           
The first thing my clients report is more energy, no cravings and better sleep! The inches and weight follow. There is no quick fix or miracle pill to lose weight, but there is one thing that will guarantee you positive results, quality nutrition, hard work, dedication and a commitment to yourself. We moms are super heroes, if we want our kids to look and feel their best, shouldn’t we?

We are excited to welcome new Advisor Jennifer L. Long, RN, NCN, owner of RNutrition Health & Wellness.  Jennifer will be sharing current health, wellness & nutrition information & sharing tips on how to stay healthy with each passing season. We look forward to her blogs and welcome her to the team!

Hello everyone, name is Jennifer Long. I was born at Cape Cod Hospital at 11:32am on September 22, 1980. I grew up in the town of Yarmouth Port where I attended Trinity School of Cape Cod, now known as Trinity Academy. I was sent to public school for the first time in fifth grade to Mattacheese Middle School & went on to graduate from D-Y High School in 1998. 
           
Being the oldest of seven children, my passion for helping & caring for others came to me at an early age. I always wanted to make people happy by making a difference in their lives. I truly began working towards this dream when I became an infant/toddler and preschool teacher. After years of potty training toddlers and teaching them to share toys, I was given the BIGGEST and most IMPORTANT job ever, being a mommy. By the time my first-born son was about 2 years old I had put in 15 years of teaching and decided I was ready to change careers. I started working as a personal care assistant for a home care agency. It was here that I found a passion for the medical field and started on my goals to becoming a registered nurse.  I enrolled at Cape Cod Community College in 2006 and by 2010 I had earned my Associate Degree in Science in Nursing, then passed my state boards in August 2010. I was officially an RN! I enrolled within the next year at Curry College to get my BSN; I will be graduating with that degree in May 2014. While working various nursing jobs, I was quickly disappointed by what I envisioned myself as and what I was actually doing. Pushing meds and barely seeing patients was NOT what I went to school for, I went to promote wellness, better health and disease prevention, this was disease care!  I decided to take a break from nursing and had my second baby boy. 
           
After my pregnancy, I gained more weight post-partum. This was extremely upsetting because I had never let myself go like this! I was up to 246 pounds! I had just had enough of feeling helpless and hopeless. I knew that I had the power to change and I could totally help myself. I decided to completely take back control of my life and my body. I did not want my kids to have an overweight unhealthy mother and I was going to do everything I could to change! 
 
Being part of one of the top health and wellness companies, I had access to an amazing weight management product, program and support. I took it on 100% and made it NOT optional. On February 25, 2012 I began my weight-loss, confidence-gaining program. I posted my before pictures on Facebook, which was
extremely difficult for me to do but I felt it was necessary to empower others and let them know they are not alone.  I really wanted to help people and without even realizing it, I was already doing it. I was going to take my story and my struggles and help others change. If I could do it, they can do it! 
           
Being involved with this company has and is still opening so many doors for me. Our spokesperson, Mark Macdonald is a fitness and nutrition expert, NY Times best selling author and is featured on CNN weekly. He is also the owner of Venice Nutrition and because of his involvement with the company I am involved with, I was able to become a Nationally Certified Nutritionist through Venice Nutrition. Now with 60 pounds of fat and countless inches off my body gone, dropping from a size 18/20 to a 10/12 and with this added credential to my name, I KNEW I could really change lives. I founded my own practice, RNutrition Health & Wellness in the spring of 2013. I have already helped a handful of people in this short time become successful. My significant other has lost 25 pounds, my best friend has shed 40 and I have others that are dropping inches and pounds
every week!

So I’m sure the question is how does it work? By stabilizing your blood sugar. By eating less, more often and eating in 3’s you can keep your body in a state of homeostasis, allowing the release of stored fat to be burned up in the muscle when you exercise. The result? More energy, less cravings, better moods and sleep, increase in libido, decrease in stress response, looking leaner and losing fat and gaining lean muscle. Imagine walking by a mirror to admire your hard work rather than avoiding it. That is body confidence! 
           
I know that everyone learns differently and at their own pace, for that reason I start people at their own readiness level. Everyone has different needs, skills, struggles and weaknesses. I help people where they are and give them personal attainable goals. It’s about making small permanent changes. It takes 30 days to learn a new habit and 90 days to make that habit a lifestyle. Some people need more time than others; my clients and I discuss what they will need. I believe in a hands-on approach. I make myself available 24/7 via email, text and phone. I incorporate all aspects of health and nutrition into my assessments and teaching as well as a complete history. 
           
My goal for the RNutrition program is to help people realize their full potential, to know that they can have success and to understand that through quality nutrition, fitness and strong relationships, they can and will achieve their own body confidence. 

My mission as owner and founder of RNutrition Health & Wellness, is to teach everyone that counting calories is a thing of the past and to provide each client with the simple tools necessary to take back control over their health. By learning how to stabilize their blood sugar they will ignite their metabolism and transform themselves into fat burning machines. I want to eliminate the emotional stress of yo-yo dieting for my clients. My goal is to help people realize they don’t have to spend a fortune to be told how to restrict or deprive
themselves  to get the results they want. They can learn how to look AND feel amazing at affordable rates, while still enjoying the foods they love. The uniqueness of being a Registered Nurse, a Nationally Certified Nutritionist and fitness coach means that I am able to provide a nutritional, health and fitness approach to each client.  

Jennifer L. Long, RN, NCN 
DBA RNutrition Health & Wellness 
"Transformation Begins With Nutrition"

 For more information I can be reached via:
 Email: RNutrition2013@gmail.com
Phone: (508) 360-2032
Website: www.rnutritionhealwell.com

Advisor Heidi Ingram:

We take alot of road trips this time of year due to the holidays and stopping and getting fast food is at times unavoidable.  If we do end up stopping what are some healthier choices to get?

Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium and calories..for example, a single meal of a Double Whopper with cheese, a medium order of fries and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days!! Moderation is key.    It's OK to indulge a craving for French fries every now and then, but to stay healthy you can't make it a regular habit.  Finding a healthy, well-balancd meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.  

Use common sense guidelines to help you make your meal healthier.  For example , a seemingly healthy salad can be diet-minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings, and a lighter dressing.  Portion control is also important, as many fast food 
restautants serve enough food for several meals in the quise of a single serving.

Tips for making healthier choices at fast food restaurants
 ·       Make careful menu selections- pay attention to the descriptions on the menu.  Dishes labeled deep-fried, pan-fried , basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au graton,or in cream sauce are usually high in calories, unhealthy fats, or sodium.  Order items with more vegetables and choose leaner meats

 ·       Drink water with your meal -Soda is a huge source of hidden calories. One 32-oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea

 ·       "Undress" your food.  When choosing items be aware of calorie - and fat packed salad dressings, spreads, cheese, sour cream, etc.  For example, ask for a grilled chicken sandwich withour the mayonnaise. you can ask for a packet of ketchup or mustard and add it yourself controlling how much you put on your sandwich

 ·       Special order.  Many menu items would be healthy if it weren't for the way they were prepared. Ask for your main dishes to be served without the sauces.  Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time.  If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.


·       Eat mindfully.  Pay attention to what you eat an savor each bite.  Chew your food more thoroughly and avoid eating on the run.  Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten.  Mindful eating relaxes you, so you digest better, and makes you feel more
satisfied. 

Tips for what to AVOID at fast food restaurants

 ·       Supersized portions.  An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.

 ·       Salt.  Fast food restaurant food tends to be very high in sodium, a major contributer to high blood pressure.  Don't add insult to injury by adding more salt.

 ·       Bacon.  It's always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories.  Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat

 ·       Buffets - even seemingly healthy ones like salad bars.  You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil& vinegar or low-fat dressings, broiled entrees, and steamed vegetables.  Resist the temptation make sure you are hungry before going back for more.

Less healthy choice                                       
 
Double-patty hamburger with cheese, mayo, special sauce, and bacon. Fried chicken sandwich, Fried fish
sandwich, Salad with toppings such as bacon, cheese, and ranch dressing, Breakfast burrito with steak, French fries, milkshake, Chicken"nuggets" or tenders, Adding cheese, extra mayo, any special
sauces

Healthier choices

Regular, single-patty hamburger without mayo or cheese, grilled chicken sandwich, Veggie burger, Garden salad with grilled chicken and low-fat dressing, Egg on a muffin, Baked potato or a side salad, Yogurt parafait, Grilled chicken strips, limiting cheese, mayo, and special sauces.

Heidi's BiMonthly Nutritional Questions Answered!  Check out Cape Cod Moms latest nutrition questions to Heidi... if you have questions for Heidi, please email us at info@ccmommies.com or comment below! Also check out Heidi's Daycare page on Facebook!

What are your thoughts on LAKE Dyes (artificial dyes, in U.S. foods, banned especially red 40 - rash, head banging, loss of eye contact, basic Dr. Jeckle, Mr. Hyde. After I stopped eating red 40 - I stopped having migraines.  If these chemicals have such a bad effect and or reactions, can these chemicals be good for anyone?  Why are these chemicals still found in our foods?  

What makes Twinkies appear unchanged, even after months on the shelf? In part, it’s the food dyes.  Some government -approved food dyes also cause hyperactivity in children, leading the British government to ask food companies to stop using them.  Industrialization of the food system, including a rise in food processing, has increased the use of food additives such as food dyes; preservatives and sweeteners.  The FDA maintains of list of over 3,000 food additives, which includes those that are FDA-approved as well as those bypassing the approval process because the FDA  has designated them as GRAS (generally recognized as safe). 

Scientists have long been concerned that synthetic food dyes and other additives may contribute to hyperactivity and other disturbed behavior in children. Water soluble "dyes" are added to beverages, baked and dairy goods, and other products; non-soluble dye versions of the colors, called "lakes,” are used in hard candies, chewing gums and to coat tablets.  Since 1990, all synthetic food dyes must be listed in food products by their common name. In 2008, based on recent science, the Center for Science in the Public Interest petitioned the FDA to ban the use of the existing food dyes in the U.S., and to require for the first time that new food additives be tested before going on the market for their toxicity to the brain and behavior.  The petition also demands that the FDA remove the obviously false statement from its Web site that there is "no evidence that the food color additives cause hyperactivity or learning disabilities in children."  We know synthetic food dyes are unnecessary.  So, while more study could shed light on the exact impacts of food dyes on children, we know enough right now to choose safer substitutes, whether as parents, consumers or as food companies. 

Things you can do?  Eat whole foods, whole foods are better for you, and allow you to avoid the inspection of food labels necessary to avoid toxic food dyes.  At home or at restaurants, avoid foods with synthetic food dyes, especially if your child duffers from hyperactivity, ADHD, or other learning or developmental disabilities and finally garden with your kids, visit a farm or join a CSA to help teach your children how ripe whole foods should actually look, smell and taste.

My son is 5 and has been beyond a picky eater since we started solid food.  He literally gags and vomits when asked to even lick a new food.  As the years have gone by he has now begun eliminating foods he has always eaten.  He is now down to about 5 foods he will eat.  When we bring this up to his pediatrician we are told that he falls on the height/weight chart so we shouldn't worry.  This doesn't sit well with me.  He basically eats pasta.  I am concerned all those carbs are not good for him.  We have an appointment for a feeding evaluation, but it's not for a few weeks...Do you have suggestions?

I would recommend involving your child in the preparation of the meals he is to consume, making it a fun time where he has some control and enjoyment in the process. I think the more you allow him to participate, the more he would be willing to try different and new foods. It may also be a matter of texture. Sometimes the texture of the food is a turnoff.  I would experiment with different texture foods or possible using smoothies to add nutrients he may be lacking from not eating a variety of foods.

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.

Vegetable Dip:
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

Best Bets:
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: info@ccmommies.com 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: info@ccmommies.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!!!!

Fruit Kebabs
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.