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Kids in the Kitchen

Getting kids in the kitchen early is a healthy pursuit in more ways than one.

Food is a sensory experience. As we see from the time they are babies and start putting hand to mouth, kids learn through sight, touch, taste and smell. The sooner we get little ones into the kitchen to enjoy food as a sensory experience, the more likely they will be to experiment with color and texture at meal time.

Since cooking is a tactile activity that you can break down into dozens of tasks, each child can take on easy or challenging ones. First, show them the task and then let them do it on their own. Only step in to help if they are truly struggling or if you see a danger. Maturity and dexterity differs in each child so work within your child’s ability and interest level.

Of course, safety is a big concern but it presents parents with a teaching and bonding opportunity that benefits not only the child but Mom and Dad too.Here are some valuable SAFETY TIPS.

Working together to create simple dishes will help kids build their math skills by counting and measuring ingredients for a recipe.  It can also increase their dexterity and improve their fine motor skills and overall coordination. How about reading the recipe out loud and hunting down the ingredients? That is mini scavenger hunt in the making.

Let’s not forget the feeling of accomplishment which builds self-esteem and sharing skills.  Getting kids into the kitchen can be a joyful experience for all. Motivating your kiddo to expand their interest and the variety of foods they are willing to eat: Bonus! Be adventurous and create memories that will be there for years to come.

Try my Kid-friendly Pizza recipe!

Depending on the age of your little ones, they may be able to do many of the prep tasks in this recipe. Use this guide to help you decide what will be age/ability appropriate. I will tell you that my little one did most all of the tasks (except oven/grill) with my supervision and she is just 4 years old.

 

RESOURCES

https://www.nutrition.gov/life-stages/children/kids-kitchen

http://www.choosemyplate.gov/sites/default/files/audiences/KitchenHelperActivities.pdf

https://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingWithChildren-SafetyTipsForCookingWithChildren.pdf

One of my favorite cooking sprays-http://winonapure.com/

http://www.parents.com/baby/safety/food/toddler-kitchen-safety-basics/

 

 

 

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Kid Friendly Pizza

This is just one of my Kids in the Kitchen friendly recipes for you to try out.

Depending on the age of your little ones, they may be able to do many of the prep tasks in this recipe. Use this guide to help you decide what will be age/ability appropriate. I will tell you that my little one did most all of the tasks (except oven/grill) with my supervision and she is just 4 years old.

Check out my blog post on Kids in the Kitchen

 

Shows an image of a little girl making mini pizzas

Kid friendly Pizza

Yield: 6
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Easy Kid friendly Pizza recipe to enjoy with your kiddos.

Ingredients

  • 6 whole grain or sourdough English muffins
  • 1 tablespoon mild BBQ sauce mixed with one teaspoon filtered water
  • 3 (1/2-inch-thick) fresh or canned (drain if canned) pineapple slices
  • 1 (4-ounce) cooked chicken breast, sliced (about 1/4 inch thick)
  • Winona pure Cooking spray **
  • 2/3 cup organic pizza sauce
  • 4 ounces organic grated mozzarella cheese
  • 1/2 teaspoon freshly ground black pepper

Instructions

  1. Remove English muffins from package and split into 12 halves
  2. Arrange English muffins on cookie sheet sprayed with cooking spray or covered in parchment paper
  3. Place BBQ sauce/water in a medium bowl. Add pineapple and cooked chicken breast toss to coat. Drain sauce, then add pineapple and chicken to grill or grill-skillet rack coated with cooking spray; grill 3 minutes on each side or until well marked. Remove from grill/grill skillet; cut into 1-inch pieces.
  4. Preheat oven or BBQ grill to 325 degrees
  5. Spread marinara evenly over pizzas, leaving a 1/2-inch border. Arrange pineapple and chicken over pizzas; sprinkle with cheese.
  6. Place pizzas in oven or on grill rack or BBQ and grill pizzas 5-8 minutes or until cheese melts.
  7. Sprinkle with pepper.
  8. Allow to cool to avoid burns from the cheese


**WINONA PURE COOKING SPRAY can be found here

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© Carol Takakura
Cuisine: Healthy / Category: Entrees, Snacks

 

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12 Tips for Healthy Holidays

12 tips for Healthy Holidays

12 tips for Healthy Holidays

Tis the season to eat largely fa la la la la la la la la… At least that is it seems when the holidays arrive.  Between holiday office parties, gifts of sweet treats, cocktail parties with friends and bountiful buffets; it can be difficult to tame our taste buds. As you gather with friends, family and coworkers to make merry this season and chances are you’ll do this more than once, now it the time to think of ways to be mindful of healthy eating habits. The good news is you can indulge at a festivity without propelling your healthy diet into the abyss. Use these 12 tips to sail through the holidays without fears of fitting into your clothes come January. I propose the this is the Season to Stay Fit and Healthy!

  1. Have a plan– Planning ahead is your new BFF! You will feel confident, in control and clear minded when you take the time to be organized, with your food, your workouts, your gift giving and calendar of events.
  1. Don’t show up to any event on an empty stomach– Rather than “saving up” your days calories for a big meal or lots of nibbling, arrive with some food in your belly. Pack a few little snacks the night before, so time won’t be a factor when you are getting ready to dash out the door. Items such as a small snack of almonds, walnuts, a Greek yogurt or even a small protein shake before you head out, will help to tame your appetite.
  1. Zzzz’s Please: Being chronically tired not only affects your ability to fight off winter viruses but also your perception of hunger. Many times we find ourselves finishing the last bite of something sweet before we even realize that the second and third bites landed in our mouth. If you are well rested you will look healthier and stroll through the holi-daze happier, knowing you didn’t give your health away.
  1. Just Say No to overdo– Do you really want to go to every single one of the holiday gathering you’ve been invited to? Learn to say No to overdo and say yes to your good health. You will feel and look much more vibrant if you are taking care of yourself.
  1. Don’t lose your fitness routine!- Don’t let go of the good habits you’ve worked hard to establish all year.  Having a fitness goal is a great way to keep you on track. It may not seem like it, but this is the perfect time to plan that 5k in the spring, connect with a biking or a hiking group. Fitness goals that are consistently managed are much easier to keep that those that are big and seemingly improbable.  Start slow, working up to a bigger goal. Plan and prioritize for you. Do not give anyone permission to talk you out of it. You are far more valuable than that!
  1. Get a grip on Holiday shopping – I personally do not take pleasure in crowded holiday shopping. I am also a task oriented gal and enjoy seeing a list completed. I used to approach holiday shopping as a challenge, trying to cram my whole list into one trip. The problem I ended up having, was I was tired, starving and grumpy by the time I was done and willing to eat whatever was in front of me. I don’t operate that way anymore; it is counterproductive to my well-being. Now I plan ahead, getting my workout in first, grabbing my smoothie loaded with protein, veggies and good fats to keep my energy up and my belly full. I highly recommend keeping a water bottle with you as well as quick healthy snacks. Lastly, make a list of where you want go, what you are getting and don’t add stress to your trip by pushing through-accept that when you’re done you’re done!
  1. Avoid the “bar” syndrome– protein bars, granola bars and the like can be a decent option but there are many out there that contain high amounts of sugar, loads of preservatives and artificial everything, that bars may not be your best option. Read the label when considering whether the good truly outweighs the questionable. When it comes to sugar, every 4 grams of sugar listed is equivalent to one (1) teaspoon. One last thought on bars, when was the last time you ate one and felt that you really enjoyed a meal? The process of eating a meal, seeing the colors on your plate, sharing a conversation over good food, chewing, taking time to savor it, these are the qualities that make a meal feel like a meal, and give you a feeling of being satiated , bars can be a great option but , well you get the idea.
  1. “A stitch in time saves nine” – This brilliant proverb holds true with healthy eating habits too. Planning meals ahead of time is crucial, especially during the holidays. This should not mean spending hours in the kitchen, rather, well planned organization for the busy week ahead. I recommend hitting the farmers market and/or grocery store on a day when home tasks will follow the shopping trip. Once home you can quickly unload the bags, soak, chop and store your greens, dice up fruits for smoothies, salads and snacks and even cook up a pot of grains or quinoa , all while the laundry is going, getting gifts wrapped or other at-home tasks you are  taking care of. Take it a step further and roast a chicken or cook up a pot of soup that can easily be reheated for a few quick , home cooked meals during the week, much more healthy and less expensive than eating out.
  1. About that drink– Alcohol packs a surprising amount of calories. This is particularly true for holiday libations such as eggnog and that tasty looking spiked punch. Peak around at the bar to see if there are fresh slices of limes or lemons, seltzer or sparkling water that you could concoct a spritzer or other light drink to sip. In between each drink, have a glass of water. This way you have something to hold in your hand, sip on and stay hydrated, sober and not pack on the pounds. Keep in mind that the more drinks you have, the lower your inhibitions, and the greater your chances of mindless overeating.
  1. Make one trip — with one plate-Have you seen that guy who creates an impressive tower of food on his plate? Don’t be that guy. Choose a snack or salad size plate. If one is not available, make a “no-stacking” rule to ensure reasonable portions. Avoid the temptation to go back for seconds. Similarly, decide on a small snack size plate for one trip to the dessert table, no going back for seconds. Stick with the whole foods when possible, avoiding the processed junk. Make a conscious effort to balance and brighten your plate with plenty of fruits and veggies, and don’t drown them with dips and sauces.
  1. Take the focus off food-Friends and conversation are what holiday parties are all about anyway, right? Enjoy, but back away from the buffet table. Stand or sit somewhere that makes the trip to the food table feel not worth the trek.
  1. Invest in yourself and your sanity- Take a bit of the pressure off by hiring a private chef, like me, who will shop, prepare and drop off healthy, quick to heat and eat meals for your week. This can be an affordable option both for your time and wallet.  Contac me for more details. Ps-I also prepare dishes for your holiday potlucks, its ok you can tell them you created it yourself :>)

 

 

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PROTEIN, are you getting what you need?

proteinWhile it seems everyone can give you their take on high protein low carbohydrate diets, the confusion over just how much is best for the today’s average woman verses man, still seems to be a mystery for many folks. Just last week while I was doing some fact checking, I came across an article, written by a reputable expert/MD in which he delivered what I considered to be pretty reasonable guidelines and practical solutions that I mostly agreed with. I am leaving his name out since this poor Dr. was having his head served to him by his readers. After seeing the comments and how some were so brutal, others ridiculous and still more tooting their on horns (people please…) whilst bashing away on this Doc., I hesitate to given my “opinion”.  I can only tell you what works for me and what I have experienced with my clients.

I want to address a specific request from a private client of mine. Her question today is this “I’ve been told a few different things on how much protein I should be getting in. My friend, who is a dietician had me off of all protein powders, drinks and bars about a year ago, and only had me getting my protein though my three meals. I did lose 5 pounds on her plan but… I really need to lose at least 10 pounds, which I did a year ago but gained it back. How much protein do you tell people?” Client- San Fernando Valley

To answer- While I do not necessarily agree with all of the previous recommendations given to this client, I do understand from the prospective of an RD what she was trying to accomplish- She was trying to steer this client toward eating whole foods and skip the packaged, and the protein powders, which be a whole other issue (more on protein powders later).

The Institute of Medicine recommends that adult women get “an average” of 46 grams of protein a day, while men should aim for 56 grams.  That said, there is also a “range” that is dependent on various things including, activity level and general health.  Another way to look at it about 15.0% of total daily caloric intake for women, verses 16% for men in the same age range. I included a chart below that will help you find your approximate range.  Rice University suggests that if you weigh more and are more active, you may consume higher amounts and stay healthy. Aim for up to 0.6 to 0.9 grams per pound per day if you are a growing athlete or an adult building muscle mass.

For weight loss, protein should stay at the minimum and perhaps more depending on your lifestyle. The key in weight loss, maintenance or gain is the same. If you are trying to lose weight head to the higher end of the range offered on the chart below, and Do not let yourself get so hungry you would eat a shoe! I do not believe it skipping meals to lose weight, disappointment always follows when your body goes into defense mode to protect itself from starvation and you will gain every ounce and more back-just a fact!

It’s all about the quality.  I mean All about it. Think close the earth, close to natural as possible every time you eat. If you eat beef, eat grass-fed, humanely raised, antibiotic free meat. Same goes for poultry. If you eat fish, do yourself and the sustainability of our oceans a huge favor and follow the seafoodwatch. They have an app that you can download for free and take it with you to the market.  I cannot stress enough how dangerous eating fish ladened with mercury and other toxins is for your health.

For those eating a vegetarian and vegan diet, you can absolutely get your protein from greens, legumes, beans and a host of other non-animal products. The key is you have to be flexible and open to eating a good variety of non-animal proteins to stay in good health (see below).

In closing, I never recommend dieting; rather I prefer to focus on lifestyle upgrades.  Treat your body as you would treat your very best friend in the world, with tender loving care, kindness and respect.

Read on for suggestions on good quality protein, links to reputable sources, recipes and a few charts for the visual folks out there like me.

Facts to note:    notes_Pencil

1-Protein helps you feel fuller, simple as that. It takes longer to digest, making you feel satiated longer.

2-Eating protein within 30 minutes after a strength training or endurance workout, helps your muscles recover, repair and regenerate.

3-Your muscles don’t care if the protein comes from a hard-boiled egg, or a tuna burger.-Just keep it clean and lean baby!

4-A calorie is a calorie is a calorie! Too much is too much. Just because protein can help you lose weight does not mean eating more than recommended is a good idea.  You will pack on unwanted weight if you eat too much.

5- While Protein Shakes Can be a wonderful way to get your daily protein, be careful with which ones you choose. Many are not all that healthy with lots of chemical additives meant to “mimic” protein rich foods. Further, if you are making protein smoothies and adding fruit,although tasty and they do have benefits, they also carry tons of added sugar. Lastly, I find my clients do not always feel satisfied and still eat on top of the already calorie dense shake, thereby packing on unwanted pounds.

6- An excess amount of protein puts a strain on your kidneys and liver and are among the most common of the other health risks.

7-Everybody needs to poop, and regularly. Too much protein combined with not enough fiber i.e. green fresh veggies, beans, legumes will cause constipation. Further, chronic constipation can lead to a higher probability of colon cancer!

8-Pay attention to how your body reacts when you add more protein and also to what kind of protein. Some people do not handle animal proteins as well as others, myself included. I can’t eat the stuff. I thrive on a pescetarian diet (fish, eggs, but no meat, pork, poultry). While others thrive on it. Get to know your body better!

9- According to an article published in 2006 in the “International Journal of Sports Nutrition & Exercise Metabolism,” very high-protein diets, which can be defined as diets that advocate eating more than 200 grams of protein daily, raise the risk of certain conditions. These include hyperaminoacidemia, which is an excess of amino acids;, hyperammonemia, which results in an excess of ammonia; hyperinsulinemia nausea from an excess of insulin; and even early death. Some negative effects, including beginning hyperaminoacidemia and hyperammonemia, are observable after just one meal of 40 grams of protein or more, but those effects only become chronic and severe over time.

protein funnyChoosing the Best Protein Sources   

  • Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
  • Canned Tuna (I only recommend Safe Catch!) https://safecatch.com/
  • Lean, organic, grass-fed beef meats
  • Seafood-click before you pick-http://www.seafoodwatch.org/
  • Beans
  • Soy
  • Low-fat dairy (stick with organic)
  • Eggs-organic, range free, no antibiotics
  • Nuts and seeds-walnuts are my favorite!
  • Remember variety is King! Choose different protein sources to get the best of all sources.

Foods for thought 

Senior Nutrition Balance

Senior Nutrition Balance

Here is a short-list of protein sources (count is in grams):

1/2 cup low-fat cottage cheese: 14

3 ounces tofu, firm: 13

1/2 cup cooked lentils: 9

2 tablespoons almond butter: 8

1 hard boiled egg: 6.29

1 cup sweet potato 2.9

½ cup green beans 2.1

One ounce of pumpkin seeds contains 9.35

Eight spears of this delectable veggie has 3.08

One cup cooked cauliflower = 2.28

Approx.. 28 peanuts dry roasted without salt = 6.71

One cooked cup oatmeal has a whopping 6.08

one ounce raw unsalted almonds (approximately 24 nuts) containing 6.03

One cup cooked spinach = 5.35

One cup of chopped broccoli = 5.7

Quinoa: All of the plants on my list that have preceded this one fall short in comparison to quinoa’s potential.* On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! This means that a measly ¼ cup (dry) quinoa has 6 grams** of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stir–fry, you would have an easy meal with 30 grams of protein or more!

How to figure it out:

Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active), 1.3 (active or pregnant), or 1.8 (extremely active), depending on how much exercise you get.

Take a look at the chart below the range of protein you should be eating each day. Note, the importance of determining your activity level.  Basically, the CDC says if you don’t see your weight, just use the formula above to calculate your daily protein.

Click to open protein chart

Based on the numbers above, do you already get enough protein per day?

 

resources

Resources and products- clean protein from companies I LOVE!

Tuna-https://safecatch.com/

Vegetarian/Vegan http://www.sweetearthfoods.com/

http://openspacemeats.com/

http://www.organicpastures.com/landing/

http://www.seafoodwatch.org/

 

 

recipesGreat snack! – http://www.mysagegourmet.com/recipes/snacks/black-bean-tomato-avocado-salsa/

Year-round Salad– http://www.mysagegourmet.com/recipes/vegetables/stove-top-sweet-potato-salad/

Energy/Protein Smoothie: http://www.mysagegourmet.com/strawberry-chia-energyprotein-smoothie/

Fish/seafood: http://www.mysagegourmet.com/recipes/fish-and-seafood/

High protein/low carb black bean patties: http://www.mysagegourmet.com/recipes/quinoa-cakes-recipe/

 

 

books resources                         Great Reads

Seafood choices-Balancing the benefits and the risks- http://iom.nationalacademies.org/reports/2006/seafood-choices-balancing-benefits-and-risks.aspx

http://iom.nationalacademies.org/

http://onlinelibrary.wiley.com/journal/10.1002/(ISSN)1097-0134

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein//

 

 

Disclaimer: All health content on MySageGourmet.com and by Carol Takakura, is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

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