Written by Sarah Pennington, Dietetic Student at Miami University
There have been many studies done on the health effects of garlic recently. Throughout history garlic has been used for a large variety of purposes. These recent studies have found that many of the historic uses for garlic are very accurate and researchers now have scientific evidence to prove it.
Garlic has been linked to cardiovascular health with the ability to lower blood pressure, lower cholesterol levels, and blood sugar levels. It has also been shown in studies to help prevent cancer, specifically stomach, esophagus, and breast cancers.
Studies have shown it is also able to activate white blood cells which are part the immune system, keeping it active to help fight of sickness. Although you should not rely on garlic alone to solve health problems, it is easy and delicious to add into your diet.Enjoy garlic fresh or roasted to enjoy its health benefits. Try it in savory dishes for added flavor, or mix fresh garlic with olive oil for an easy and delicious salad dressing.
Jacqueline King, an Arlington Heights dietitian, was given two diabetes awards for having lived with diabetes for over 50 years. The first award was given by the Joslin Diabetes Center for living courageously with diabetes for over 50 years. The second award is the Eli Lilly Diabetes Journey Award. This award recognizes those with Type1 diabetes who have successfully managed their diabetes for over 50 years.
Jacqueline King has spent her career providing Medical Nutrition Therapy and Diabetes Education to those with diabetes and other medical conditions. She worked as the Research Dietitian at the Diabetes in Pregnancy Center at Northwestern Memorial Hospital in Chicago. She not only worked with patients the Diabetes in Pregnancy Center but by had two children of her own as part of the program. Her son Chris is a director of digital marketing. Her daughter, Loryn is an anesthesiologist.
Jacqueline has been in private practice in Glenview for the last 35 years and wrote a book called Too Busy to Diet available on Amazon.com.
Jacqueline attributes her success at managing her diabetes to following a careful diet, exercising daily, and keeping in close contact with her medical team. She is very proud to have to received these awards as a testament to being able to live a life successfully with diabetes. She has been unwavering in her pursuit to help others to prevent diabetes and to reduce risks for those who have it.
3 cups (5 medium) cooking apples cored and sliced
¼ cup apple juice
2 tsp. cinnamon
2 tbs. sugar or sugar substitute- can also omit sweetener to reduce calories and carbohydrate
Combine apples, apple juice, cinnamon, and sweetener to a 1 ½ quart casserole dish covered.
Microwave for 6-7 minutes on HIGH or until apples are tender. Mash apples by hand or put in a food processor with a steel blade if you prefer a smoother consistency.
Apple picking is one of the first Fall activities that you think of when the season starts to change. Packing the kids up and heading to the nearest orchard is one of my favorite memories. The kids used to love filling up baskets with different apples and then running into the store to get fresh apple cider
Now that my kids are grown it is fun to see my children doing the same activities with their kids that we shared. My grand-daughter, Nora had the most fun eating the apples off the trees and dripping apple juice on Daddy’s head!
Apples are a great taste treat that is high not only in Vitamin C, but also fiber. It is always more effective to teach your children about healthy nutrition by letting them see how the food is grown. And using that food to make a tasty and healthy treat makes their learning even more fun and lasting.
Try the homemade applesauce recipe that follows that is not only healthy, but quick and easy.
Written By Sarah Pennington, Dietetic Student at Miami University
With fall finally here, and the school year starting to pick up, it’s important to eat a healthy and large breakfast to start the metabolism for the day. However, it’s also important to pack snacks throughout the day to maintain hunger levels. When you get hungry it becomes difficult to focus on tasks, and can become extremely distracting (especially when you’re stomach is growling in class). Carrying around a lunchbox for snacks isn’t ideal, so I’ve created a list of easy snacks that can be thrown in a backpack, purse and taken anywhere throughout the day. A few healthy snack ideas that don’t require refrigeration or an ice pack includes:
1. An apple with peanut butter
2. ¼ cup of nuts
3. Small bag of popcorn
5. Trail mix
6. Roasted chickpeas
7. Homemade banana chocolate chip muffins, recipe found here
8. Powerballs, recipe found here
9. Rice cake with nutbutter, coconut flakes, and cranberries
10. Orange with a tablespoon of dark chocolate chips
Written By Sarah Pennington, Dietetic Student at Miami University
Powerballs are easy to make, and take on the go. They’re basically a healthier version of a no bake cookie, and there are so many variations, you can constantly change it up. There are a variety of add ins you can add and mix. I love them for snacks or desserts. The general recipe makes about 24 1-inch balls, and the serving size is two balls. Freeze extras for later, or halve the recipe if you don’t need a large batch.
1 cup dry oatmeal
2/3 cup coconut flakes
1/2 cup peanut butter (any kind)
1/2 cup ground flax seed
1/3 cup honey
2 Tablespoons flax seed
1/2 cup mini chocolate chips
1/2 cup sunflower seeds
1/2 cup raisins
1/2 cup chopped almonds
1/2 cup craisins
1/2 cup sunflower seeds
Combine all the basic ingredients in a bowl. Choose desired add ins and combine ingredients.
Mix all the ingredients and roll into 1 inch balls. May need to add additional peanut butter or honey if the consistency is not sticky enough to form shape.
(Optional) Refrigerate to harden and solidify shape.
Are you concerned about what your child does (and does not) eat? The solution could be as close as your kitchen table. “Gathering around the table to eat as a family has many benefits,” says Jacqueline King, Registered Dietitian with the North Suburban Illinois Academy of Nutrition & Dietetics. “Family meals allow parents to be role models who create a supportive environment that promotes healthy eating.”
Family meals can mean more than better nutrition. Children of families who regularly eat together also are more likely to have higher intakes of fruits and vegetables and are less likely to be obese, have behavior problems, or use drugs, cigarettes or alcohol when they get older. No wonder family meals are on the upswing!
Try these easy-to-follow tips to make family meals happen more often in your home:
• Keep it simple: Attempting to make a meal with 20 ingredients can be a recipe for disaster. Instead, build a small collection of go-to recipes to help you get in and out of the kitchen in under 30 minutes
• Choose ingredients that multitask: Ingredients you can use for more than one meal are a major time saver. Instead of making just three chicken breasts, consider making six. This way, you can use the extras in other dishes later in the week, such as chicken salad or fajitas.
• Make it a habit. Make sure each family member knows that everyone is to be home for dinner at a particular time. When everyone expects to enjoy dinner at a specific time, they will begin to look forward to this and will arrange their schedules around it.
• It’s OK to ask for help: You have a little army of helpers right at your fingertips. Asking kids to set the table, pour drinks, chop veggies or help make a salad doesn’t just make your job easier—it also teaches them that taking the time and effort to eat together as a family is important. Little kids can practice counting skills by getting the correct number of forks and napkins for the table. Teens love the independence they have when shopping for groceries. Hand them a grocery list and enough money to cover it and let them pick out an extra vegetable or some whole-grain bread for dinner.
• Make it fun. Add some fun and excitement with food themes. You can use a checkered tablecloth for an Italian-inspired meal, or prepare fresh Asian cuisine and eat with chopsticks. Throw a blanket on your family room floor and enjoy a family picnic. Let everyone choose a theme and you will see that your choices are endless.
Start your new family meal tradition today by making a commitment to eating at least one meal together each week. Many families look forward to and love a dinner tradition. Before you know it, family dinner will be a time that everyone looks forward to enjoying together
Send them back with a copy of “Too Busy to Diet” (TBTD) to help them navigate their way to eating healthy. TBTD provides college students with healthy
snack ideas, guidelines for easy meals, ways to handle alcohol sensibly, and much more!
“Too Busy to Diet” is written like a travel book to pick up for quick nutrition
questions in spare moments. No need to read from cover to cover.
Written by two Award winning dietitian/nutritionists with over 75 years of combined nutrition experience.
Buy your copy today at Amazon.com
Available in paperback and Kindle forms
Back to School Lunch Makeover
Kids are back to school and parents begin another year of making breakfasts, packing sack lunches, preparing school snacks, and scrambling to get dinner on the table. This makes August a perfect month of new beginnings and a time to improve past eating habits! One of the most important things parents can do for children is to model healthy eating and exercise habits that will carry throughout their lives.
Jacqueline King with the North Suburban Illinois Academy of Nutrition and Dietetics recommends healthy lunches that include a protein, starch, vegetable or fruit, and a dairy or substitute choice. Protein choices include: hard cooked egg, low-fat lunchmeats, tuna, low-fat cheese, hummus, or beans. A starch choice would include: whole-wheat bread, whole-wheat tortillas, quinoa, beans, or whole-wheat pasta. Remember to check that your grain choice includes 3 grams of fiber for each serving to help reach the goal of 20 or more grams for the day. Fruit choices or vegetable choices include: fresh fruit or individual packs of canned or fresh fruit, no added sugar added fruit cups, raw vegetables with a side of light salad dressing or hummus, or adding lettuce and tomato to a sandwich. For dairy, (or dairy substitute), try yogurt, low-fat cheese slices, cheese sticks, Greek yogurt, low-fat milk or soymilk.
Make Lunches Fun and Successful with our Top Tips
1) Purchase insulated lunches bags and don’t forget the freezer packs to insure foods do not spoil in warmer temperatures. Otherwise, freeze a water bottle to keep the food cold.)
2) Try a Bento box! They can be found at local department stores or online. Place protein, starch, fruit and vegetables into the individual sections. Give an occasional treat like dark chocolate chips or chocolate covered almonds.
3) Buy a thermos for hot soup or even chili for variety.
4) Consider making extra portions at dinner for lunches the next day. Many kids love leftovers rather than the old standby sandwiches.
Have a great school year by allowing your children to enjoy healthy eating for a fresh start to success.
Whether you are a practicing vegetarian, or an avid meat eater you should take part in “Meatless Monday” with great sources of vegetarian protein to be aware of. According to Choosemyplate.gov, women need about 5 ounces of protein each day, while men need about 6 ounces.
Protein is important in normal body function by playing roles in cell growth, creating new blood cells, building muscle, as well as proteins found in bone, teeth, skin, and cartilage. It aids in the fluid and electrolyte balance, acid-base balance, the immune system and hormones.
Animal sources of proteins are the most common sources of protein consumed. However, plant based protein is still important to be aware of. Some of these sources include:
Soy: Tofu, tempeh, soymilk
Legumes and beans – Kidney beans, pinto beans, black beans, chick peas, lentils, green peas
Nuts – Peanuts, nut butters, almonds
Grains – Oatmeal, brown Rice, Raisin Bran