New Research Released About Food Restriction, Pressure and Kids

It seems like you can’t turn a corner nowadays without being bombarded with messages about the obesity epidemic. This fear around obesity seems to be one of the reasons parents have started to police their kids’ food. They think that policing helps them, but recent research has shown that this is not the case.

In a recent study published in Pediatrics, the journal of the American Academy of Pediatrics, they looked at diverse population (racially/ethnically and socioeconomically) of 2231 adolescents and 3431 parents of those adolescents to explore parent behaviors surrounding both food restriction and pressure to eat. Here are a few of their findings:

• Mean food restriction was significantly higher among parents of overweight and obese adolescents compared with nonoverweight adolescents

• Mean pressure-to-eat was significantly higher among nonoverweight adolescents.

• No significant interactions by race/ethnicity or household income were found in the relationship between pressure-to-eat or restriction and adolescent weight status.

The authors also suggest that “the relationship between parental restriction and child weight status is likely to be bidirectional” and that “results from a small number of studies indicate that parental restriction often precedes excess weight in young children, suggesting that the bidirectional path begins with parental use of controlling feeding practices; this exposure then leads to weight gain over time for the child and creates a feedback cycle in which both food-related parenting practices and the child’s excess weight gain persist across time.”

My advice? Don’t police them to start with.

We all know that labeling something “bad” makes a kid (or adult for that matter) want to do it more probably because they’ll wonder about the appeal of this forbidden thing. Instead of restriction, and telling them food X is bad and off limits, think about introducing structure, and the concept of moderate restraint around food and meal times.

Moderation vs. Restriction

Moderation means that each person is responsible for eating in a way that feels pleasurable and calm vs. something they think they should be ashamed of or sneak and hide. It also means being able to pay enough attention to what you’re doing to know that food doesn’t feel good when you overeat it. It means baking a fresh batch of cookies with your kids, and sitting down together at the table to enjoy them.

Restriction means setting strict rules, and labeling foods as good/allowed and bad/not allowed. For example telling your kids that cookies are not allowed in the house because they’re bad for you. Kids are born intuitive eaters that recognize overfullness. Anyone that’s fed a baby knows that it’s pretty hard to overfeed them — they let you know when they’re done because they just stop when they’re full.

As your kids get older the structure that you provide in your household has a major impact on the taste preferences and skills that they develop, and that they’ll eventually pass onto their kids.

Eating Competence

I’m a big fan of Ellyn Satter, her books, and training for confident eating. Check out her eating competence model.

Consider the Satter Eating Competence Model (ecSatter). ecSatter encourages you to feel positive about your eating, to be reliable about feeding yourself, to eat food you enjoy, to eat enough to feel satisfied, and to let your body weigh what it will in accordance with your lifestyle and genetic endowment. Rather than expecting you to manage your eating by the rules, ecSatter encourages you to base your eating on your body’s natural processes: hunger and the drive to survive, appetite and the need for pleasure, the social reward of sharing food and the tendency to maintain preferred and stable body weight.

What Do You Think?

Leave me a comment below and let me know your thoughts on raising kids to be mindful eaters.

Carrot Cake Recipe from Green Mountain At Fox Run

For many people trying to reach a healthy natural weight, a retreat can be a great way to step outside of your environment, so you can learn new behaviors without the distraction of everyday life. While there are a number of weight loss-focused retreat options out there (and some are certainly better than others), I’ve personally been to Green Mountain At Fox Run and can tell you it’s different.

First, and foremost, it’s not focused on weight loss — it’s focused on self care. It’s definitely a place worth checking out, if you haven’t already. For more information about their programs and services you can visit their website at www.fitwoman.com. They help you to learn more about yourself in order to improve your self care, and to help you achieve real wellness (not just in terms of your scale weight).

I encourage anyone to  subscribe to their newsletter or check out their blog — both are worthwhile reads. One of their latest newsletters featured this carrot cake recipe that sounded too delicious not to share. The recipe can be found below, or you can visit their website — enjoy!

Carrot Cake Recipe (Serves 18)

Dry Ingredients:

• 2 cups all-purpose flour
• 1/4  cup whole wheat flour
• ½ teaspoon allspice
• ½ teaspoon nutmeg
• ½  teaspoon salt
•  2 ½  teaspoons baking powder
• 2 teaspoons cinnamon

Wet Ingredients:

• 1 ¾ cups sugar
• ¼ cup brown sugar, packed
• ¾ cups canola oil
• 2 eggs
• 2 teaspoons vanilla
• 3 cups grated carrots

Directions:

1. Pre-heat oven to 375° F.
2. Prepare an 8 by 13 inch glass pan with cooking spray.
3. Mix dry ingredients in a large bowl and set aside.
4. In separate bowl, mix sugar, brown sugar, and oil well.  Slowly mix in eggs and vanilla.
5. Blend wet and dry ingredients together, being careful to not over mix.
6. Once blended, fold in the carrots.
7. Pour batter into prepared pan
8. Bake in oven at 375° F for 30 to 35 minutes.
9. Let the cake cool completely before cutting.

Do you have a favorite recipe you’d like to share?

Leave a comment below and tell me what recipe you love to make when you’re craving something sweet. Maybe I will feature it in my next e-newsletter…coming soon!

Breastfeeding: Going Back to Work — Strategies for Success

I recently hosted my third live Pregnancy Magazine Google Hangout about breastfeeding basics that specifically focused on strategies for heading back to work. I was joined by fellow experts Margarita Marasigan, RN, CCE and Leslie Schilling, MA, RD, LDN.

The panelists shared their personal stories about juggling work and breastfeeding. We discussed strategies for planning (whether you’re part-time or full-time), how much inventory to keep and how to store it, and what products/supplies made it easier. We also shared tips for business travel and how to deal with being on the road. See below to watch the full video:

Keep Checking Back Weekly for More Episodes

You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy.

Share Your Story

Leave a comment below and share an experience you had while trying to breastfeed while going back to work. What challenges did you experience?

Foods and Gadgets to “Fuel” Your Active Lifestyle

If you like exercise like I do, then you might also like to know how to stay energized before, during, and after your workout. When it comes to eating, the key is quality foods, quality nutrients. I also think it’s important to “train smart,” meaning push yourself when you need to and cut yourself some slack when you need to. I support heart rate training as method for customizing your program to meet your goals and current fitness level.

I was on Let’s Talk Live DC this week sharing foods and gear that will help fuel an active lifestyle. Check out my tips on hydration, pre-exercise fuel, recovery nutrition and heart rate training tips.

You can watch the full video here, or check out highlights from my segment below:

Tip #1: Fuel Up Before You Exercise

You need to eat before you workout… the same way you put gas in your car before you drive. You want carbs, which provide “quick energy” to burn during exercise and quality protein for sustained and lasting energy.

I love KIND bars for “on the go” energy, because they have ingredients you can see and pronounce (like real fruit and delicious nuts)  that provide that balance of carbs and protein you are looking for. As pre-exercise fuel “on the go” you can pair a KIND Bar with a piece of fruit, or on their own they’re a great snack too.

KIND Healthy Grain “clusters” provide quality carbohydrates from five whole grains, including ancient grains like amaranth, buckwheat and quinoa. Plus, they’re a good source of fiber to keep you feeling fuller, longer. Perfect for topping yogurt or oatmeal, or even on it’s own with milk.

Another great pre-fuel idea for any time of day is pancakes. The only problem is they tend to be low in protein. I was thrilled to find all natural “Flap Jacked Protein Pancakes” that have the protein already in the packet — a whopping 15-17 grams protein per serving! You’ll get your dose of carbohydrate from the whole grains (like whole oats and quinoa), and the protein and fiber will keep you full for hours.

They’re convenient and easy-to-make (just add water!) Plus they’re non-GMO, have no additives and no preservatives. Not only are they full of good nutrition, but they come in 3 delicious flavors – banana hazelnut, cinnamon apple, and buttermilk. You can find them in 4 ounce and 28 ounce packages on their website at www.flapjacked.com.

Tip #2: Replenish Nutrients and Reduce Inflammation with Recovery Nutrition

Endurance exercise creates inflammation and depletes your body of carbohydrates. Recovery nutrition is important to replenish those lost nutrients and to help reduce inflammation. Tart cherry juice and dried tart cherries are packed antioxidants called anthocyanins that reduce pain and inflammation comparable to some pain medications.

I drank/ate them as part of the Red Recovery Routine when I ran NYC marathon and recovered within 2 days and was back in yoga. The juice is great on its own or in a smoothie, and I love the dried cherries in my oatmeal and in yogurt parfaits. You can get the recipe for their Red Recharger Smoothie and other tasty goodies at www.choosecherries.com.

Tip #3: Train Smart with Heart Rate Training

Whether you want to manage a healthy weight, run faster, or just be more active, using a heart rate monitor is the best, most reliable way to maximize results. Polar is the industry leader in fitness assessment technology and has a number of affordable and simple to use monitors to fit any fitness level. Whether you’re new to heart rate training and are, or are an endurance athlete with thousands of miles under your belt.

As a bonus, every monitor comes with access to their Smart Coaching Program that can help you with tailored training advice. Go online to see all their heart rate monitors, including the FT4 and RCX3 models. You can also join their online community, or visit PolarPersonalTrainer.com to set up your free training plan.

Tip #4: Stay Hydrated with the Right Fitness Beverage

We all need to stay hydrated all day long, but it’s especially important during physical activity. Vita Coco coconut water is a great alternative to many sports drinks, especially if you aren’t out there doing endurance training. You don’t need the calories or sugar from a fitness beverage, but you need to stay hydrated. Coconut water has electrolytes (like calcium, potassium and magnesium) and only 45-60 calories per serving.

A couple of recent studies showed that replacing sports drinks with coconut water helped to decrease sugar intake and increase nutrient intake. Check out the abstracts.

I also love that it is just the water from young coconuts — simple and delicious. It’s particularly delicious in “green smoothies” because it can actually help keep them from turning brown.

Here’s a refreshing “green smoothie” recipe you can try at home:

• 2 c. Vita Coco coconut water
• 1 sliced avocado
• 2 c. lightly packed spinach
• 1 sliced green apple, skin on
• 1 cup chopped pineapple
• 1/2 c. ice

Directions: Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

To find Vita Coco coconut water in a store near you, visit vitacoco.com.

Disclaimer: I was compensated for my time to do this segment by Kind Snacks, Flap Jacked, Cherry Marketing Institute, Polar and Vita Coco, but was not compensated to write this post.

Breastfeeding: Challenges of the First Days to Success

Last week I had the pleasure of hosting my second live Pregnancy Magazine Google Hangout about breastfeeding basics that specifically focused on those first few important days after your baby is born. I was joined by fellow experts Corey Colwell-Lipson, LMFT, ATR-BC Margarita Marasigan, RN, CCE and Leslie Schilling, MA, RD, LDN.

We talked about what challenges can come up during those first few days when you’re waiting for you milk to come in, creating a good environment for breastfeeding, and tools to help make latching easier. We also discussed maintaining your milk supply, how to manage demanding feeding schedules and the importance of family support. See below to watch the full video:

The next topic will cover breastfeeding strategies for going back to work, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 22!

Keep Checking Back Weekly for More Episodes

You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy.

Join Us Wednesday May 22 for Breastfeeding Hangout

The next topic will cover breastfeeding strategies for going back to work, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 22!

Share Your Story

Leave a comment below and share an experience you had during those early days. What made it easier for you? What did you learn from it?

Cold Smoothie Ideas Perfect for Warmer Weather

As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.

Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:

“Red Recharger” Recovery Smoothie

For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.

Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.

I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)

Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.

This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.

Soy Banana Nut Smoothie

This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.

I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.

To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.

Here’s the recipe I created especially for the segment:

Ingredients:

• 2 cups Silk soymilk
• 1 sliced banana, fresh or frozen overripe
• 3 Tablespoons peanut butter
• 2 Tablespoons honey
• ½ cup ice

Directions:
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

You can get more recipes in addition to the smoothies at nationalpeanutboard.org and silk.com.

Mango Lassi

This is a great option for a quick snack on a warm afternoon or if you wanted, you could add some ‘spirits’ to this and make it a frozen cocktail.

I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.

This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at
http://silk.com/recipes/mango-lassi
.

“Green” Fruit and Veggie Smoothie

It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.

In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.

Get all these recipes on the WBAL website

To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.

Share your favorite smoothie recipes!

Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!

Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.

Breastfeeding Basics: A Google Hangout Hosted by Parenting Magazine and Me!

Recently I had the amazing opportunity to host a live Pregnancy Magazine Google Hangout about breastfeeding alongside other experts like Leslie Schilling, MA, RD, LDN and Margarita Marasigan, RN, CCE.  We talked about why breastfeeding is so important, why you should breastfeed and guidelines for how long to keep at it. We also shared challenges and successes that we as moms experienced in order to better prepare and support other new moms that are looking to breastfeed. See below to watch the full video:

Check Back Weekly for More Episodes

You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy. The next topic will cover those important first few days of breastfeeding, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 8!

Share Your Story

Leave a comment below and share an experience you had while trying to decide to breastfeed.