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Oatmeal is like a blank canvas.  You can add just about anything to it that you want and it’s usually delicious!  With February being American Heart Month, oatmeal is a good think to consider adding to your diet to help out your ticker and make up for all those Valentine’s Day indulgences!

Here’s the low-down on your oats:

• Oats help to reduce cholesterol.   Simply put, soluble fiber binds to cholesterol in your gut and keeps it from being absorbed into your bloodstream, thereby reducing your LDL (bad) cholesterol.
• All oats are created equal.  Old fashioned, steel cut, instant, Irish – it doesn’t matter – they all have heart health benefits.
• Oats might help you lose weight.  Oats have lots of fiber and fiber keeps you full.  Having a fiber-rich breakfast may help curb afternoon snacking.
• ½ cup of oats has 4 grams of fiber, which is 15% of your daily needs.
• Oatmeal is a great vehicle for other healthy foods – like nuts, fruit and peanut butter.

Try these yummy, Nurturing Nutrition-tested oatmeal recipes:

Chunky Monkey Hot Brekkie

• ½ cup instant oats
• 1 tsp. Skippy, all-natural peanut butter
• ½ ripe banana, sliced

Classic Morning Oats

• ½ cup instant oatmeal
• 2 tbsp raisins
• ½ tbsp brown sugar
• 1 tbsp sliced almonds
• Cinnamon, as desired

Tropical Treat Oatmeal – sorry, no pic.

• ½ cup instant oats
• 1 tbsp sweetened coconut
• 1 tbsp dried cherries
• 1 tsp vanilla extract
• ½ tbsp. macadamia nuts, chopped
• Cinnamon, as desired

Other delicious additions – apples, dried cranberries, chocolate chips, dates, walnuts, flax seeds, honey, mango, pineapple, blueberries.  What do you add?

Budgets can be tough to stick too, especially if sticking to a budget is a new thing for you.  If you’re the type of family that doesn’t think twice about what groceries cost, like we used to be, going from that to a budget is an eye-opening experience.

We were never ones to overspend, we pay our credit card in full every month, we’re never behind on mortgage or car payments and we can still afford to eat out and buy extras when we want.  But then life changes, a baby and a job loss moved us from easy comfort and into stretching every dollar.  We put tape around our credit cards and I imposed the “envelope method” for budgeting.  We allot a certain amount each month for groceries, gas and extras.  At the beginning of the month the envelopes are filled with cash and we can only use that cash to buy our essentials.  It has taught B and me a thing or two about how much we used to spend and how we can really live off of so much less.

The biggest change to come out of this is how we’ve been able to stretch a meal.  This is the story about how we got 12 meals out of one chicken.

Day 1: Roasted Chicken with mashed potatoes, gravy and broccoli.  This was a frozen whole oven roaster chicken that finally saw the light of day.  It was bought at a BOGO sale months ago, so already half-price chicken!  Fed 2 adults (Meals 1 and 2).

Day 2: Chicken soup.  The night before I got my hands slimy and tore apart the chicken to remove every edible morsel of meat.  The chicken soup was simple enough – Sautéed onion, celery and carrots, sliced garlic, and whole peppercorns.  Then chicken broth,  1 1/2 cups of chicken meat and pre-cooked whole wheat egg noodles.  This was served with ½ a grilled cheese sandwich.  Fed us for 2 dinners and 2 lunches. (Meals 3-6).  With about 3 cups of chicken meat left I froze 1 cup knowing that I wouldn’t be using it until the next week.

Day 3: Chicken Pot Pie.  See Cooking Light recipe here.  We used a real pie crust, B was sick of the biscuit top, so it was a treat!  Meals 7, 8, 9 and 10 because we had it on day 3 and day 5.

Day 7: Chicken Quesadillas.  I took the 1 cup of frozen meat out to thaw.  We whipped together sautéed garlic, onions and peppers, the thawed chicken meat, frozen corn with some chili powder, cumin and garlic salt.  Used whole wheat tortillas and cheddar cheese to make 1 whole quesadilla, split in half for 2 adults.  Served with avocado, sour cream and salsa and a green salad on the side.  Meals 11 and 12.

And that’s that, twelve meals made from one chicken.  Granted, B and I eat small portions, I know that one family could easily devour a whole chicken in one sitting, so you might need a bigger bird.  But by following proper portion guidelines and adding vegetables or fruit to every meal and this plan can easily feed two adults for a week.

What are some ways your family stretches your food dollar?

What else would you do with extras from a whole chicken or turkey?

U.S. News – Students to see healthier school lunches under new USDA rules.

My sister, who is a fabulous cook, had my family over for dinner last weekend and when she told me her menu I wasn’t sure what to make of her salad decision – Kale and Brussels Sprout Salad.

Normally, I only eat Brussels sprouts once a year – on Thanksgiving when they are swimming in butter and cream!  However, one bite of the Kale and Brussels Sprout Salad and I was hooked – three plates later I’m pretty sure I had met my fiber, iron and vitamin K needs for the week!  So, in the spirit of adding more green to your Thanksgiving table give this a try – you won’t be disappointed – I promise!

Kale and Brussels Sprout Salad

From Bon Appetite Nov. 2011

www.epicurious.com

Ingredients:

• 1/4 cup fresh lemon juice
• 2 tablespoons Dijon mustard
• 1 tablespoon minced shallot
• 1 small garlic clove, finely grated
• 1/4 teaspoon kosher salt plus more for seasoning
• Freshly ground black pepper
• 2 large bunches of Tuscan kale (about 1 1/2 pounds total), center stem discarded, leaves thinly sliced
• 12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
• 1/2 cup extra-virgin olive oil, divided
• 1/3 cup almonds with skins, coarsely chopped (my sister used slivered almonds)
• 1 cup finely grated Pecorino

Directions:

Combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 tablespoon oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel–lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper. DO AHEAD: Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Photo courtsey of stock.xchng.com. Photographer: nkzs

Read More http://www.epicurious.com/recipes/food/views/Kale-Brussels-Sprout-Salad-368295#ixzz1dExNjxbQ

As promised here are my recommendations for how much food you should be serving your 2 to 5 year old.  In my practice I give parents a handy card with this information on it which I purchase from www.numatters.com – this is a great website with all sorts of convenient nutrition info cards for those of you who want this kind of stuff in large quantities.

Recommended Daily Amounts for Boys and Girls Ages 2 through 5 years

2 Year Old Boys and Girls

Grains – 3 ounces – make sure at least ½ these grains are whole grains.

Vegetables – 1 cup – bright colors and a wide variety are best for meeting needs.

Fruits – 1 cup – introduce a variety on a daily basis.

Dairy – 2 cups – this includes milk, yogurt and cheese.

Protein – 2 ounces – this is not very much! Your kids don’t need as much protein as you think they do.

3 Year Old Girls

Grains – 4 ounces

Vegetables – 1 ½ cups

Fruits – 1 cup

Dairy – 2 cups

Protein – 3 ounces

3 Year Old Boys and 4 and 5 Year Old Boys and Girls

Grain – 5 ounces

Vegetables – 1 ½ cups

Fruits – 1 ½ cups

Dairy – 2 cups

Protein – 4 ounces

 It’s also helpful to know what counts as an ounce or a cup so you don’t over feed or under feed your child.

One ounce of grain is 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked pasta, rice or cereal, 1 6” tortilla, 7 round or square crackers

A half cup of vegetables is ½ cup of mashed, sliced, chopped vegetables (cooked or raw), 1 cup of leafy greens, 4 ounces of 100% vegetables juice.

A half cup for fruit is ½ cup mashed, sliced or chopped fruit, 4 ounces of 100% fruit juice, ¼ cup dried fruit.  Fruit juice and dried fruits should be served on occasion.

A half cup of dairy is 4 ounces of milk, 4 ounces of yogurt, ¾ ounces of cheese, 1 ounce of processed cheese.

One ounce of protein is 1 ounce of cooked beef, poultry, fish and other meats, 1 egg, 1 tablespoon of peanut butter, ½ cup of cooked beans.

One of my good friends requested some information about what her 3 ½ year old son should be eating. So, instead of just informing just her I figured there might be more than one person out there interested in this information as well.  This information is just for a 3 year old male,  my next post will give detailed information like this for girls and boys ages 2 to 5 years old.  Check back!

The portion sizes offered here come from www.choosemyplate.gov.  Your child’s intake may vary slightly and will very likely vary day to day as kids rarely eat the same way every single day.  Use this guide as an average.

3 Year Old Male – 1,400 calorie diet

Grains – 5 ounces/day.  One ounce is 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked cereal, cooked pasta or rice, 5 round crackers, 1 cup of snack food (goldfish, pretzels).

Vegetables – 1.5 cups/day.  One cup of raw or cooked vegetables or 2 cups of leafy greens.

Fruit – 1.5 cups/day.  One whole piece of fruit or 1 cup of sliced or chopped fruit. Do not exceed more than 6 ounces (3/4 cup) per day of 100% juice.

Protein Foods – 4 ounces/day.  1 chicken tender is about 1.5 oz.  3 oz. piece of meat, chicken or fish is about the size of a deck of cards, ¼ cups of beans equals 1 ounce, about 12 almonds or 1 tbsp of peanut butter also equals 1 ounce.

Dairy Foods – 2.5 cups/day.  1 cup (8oz.) of milk, 1 cup of yogurt, and 1 slice of cheese are all equal to a 1 cup portion from the Dairy Group.

In addition, my friend’s 3 year old son can have up to 120 extra calories of fats and/or sweets a day. These would be what I call “treat” foods.

Image from www.stock.xchng.com, by tg44.

Nurturing Nutrition, LLC. is pleased to welcome Stephanie O’Donnell, RD, LDN to the practice.  Stephanie is a Warwick, Rhode Island native, she attended the University of Rhode Island where she graduated Magna Cum Laude with a Bachelor of Science in Nutrition and Dietetics. Stephanie completed her Dietetic Internship at the University of Rhode Island and has worked for Easter Seals Early Intervention, Roger Williams Medical Center and Newport Hospital.

She has extensive experience in early childhood services and is certified in Childhood and Adolescent Weight Management.  She is currently pursuing her Master of Science in Nutrition in Food Sciences at the University of Rhode Island.

Welcome to the practice, Stephanie!

No, not sofas – those are for sitting, which, while detrimental to your health too, those aren’t the sofas I’m talking about today.  I’m talking about “SoFAS” a new term that you’re likely to hear thrown around a bit more often.

So – Solid

F – Fats

A – Added

S – Sugars

All those junky things that make our food taste awesome, but our bodies cry out in pain!  They are responsible for our obesity epidemic in one way or another.  It doesn’t matter why we over consume SoFAS the point is we do and they are everywhere!  Let’s break it down and see why they have such bad effects on our health.

Solid Fats – Specifically, fats that are solid at room temperature.  So, this is your bacon fat, any meat fat, chicken skin, butter and shortening.  These fats give us great flavor and mouth-feel, which keeps us coming back for more!  But they are also a major cause of heart disease, clogged arteries, high cholesterol and obesity.  Fats that are solid are room temperature can form plaque that sticks to the inside of your arteries this plaque builds up over the years and can eventually cut off blood supply.  Or a tiny flake of this plaque comes loose and causes a blockage – either way the end result is heart attack or stroke.  Neither are much fun.

You’ll find solid fats by reading the food label and just looking at your food.  On the food label solid fats are saturated fats and trans fats.  For saturated fats you should aim to keep the % DV as close to 5% as possible, this means that that food is LOW in saturated fat.  For trans fat the nutrition facts label should say 0 grams, but you can’t stop there, trans fats are sneaky.  Go a little further and read the ingredients.  If your food has “partially hydrogenated oil” leave it on the shelf, this is a sneaky way of saying trans fats.  You can see solid fats when you look at meats and at your pan when you’re done frying.  The white part of steak and bacon – solid fat; the skin of chicken and turkey – solid fat; the drippings from burgers – solid fat.  Just imagine – solid on your plate, solid in your arteries.

Added Sugars– Added sugars can show up in surprising places – bread, baby food?  And under surprising names –dextrose anyone?  Added sugars like those found in sugary cereals, cookies, granola bars, fruit snacks, drinks, granola, yogurts – pretty much everything – are another cause of bad health.  Most humans naturally crave sugar, broken down sugar is your brains first choice of a fuel source.  That’s why when you’re starving or stressed you crave carbs – they breakdown to sugar to feed your brain.  But sugars do more than just cause addictions.  They are also a major contributor to obesity, diabetes, high triglyceride, low HDL and insulin resistance.  Oh, and cavities too.

from stock.xchng.com. Courtsey of amp2

However, you have to keep in mind the major difference between added sugars and natural sugars.  Natural sugars like those found in fruit and milk do not cause the same health problems that added sugars cause.  Unfortunately, the nutrition facts label gives us no help because they don’t specify between natural and added sugars, you have to read the ingredient list.

Here is a list of common added sugars:

• Brown sugar
• Cane juice, cane syrup
• Confectioner’s sugar
• Corn syrup, corn sugar
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• White sugar
• High fructose corn syrup
• Invert sugar
• Lactose – naturally occurring in milk, but added to other products for sweetness
• Maltose
• Sucrose
• Molasses
• Malt syrup
• Syrup