What are your kids drinking?

As the weather heats up and the kids go back to playing outside, it is important to keep them hydrated. But do you know what is in your family's favorite beverages? According to the Center for Disease Control, sugary beverages are the biggest contributor of empty calories and sugar in children's diets, and those sugary drinks have been linked to weight gain, Type 2 Diabetes, and heart disease in both children and adults.

Sodas contribute vast amounts of calories and sugar to the American diet. The picture below shows just how much sugar is in a regular coke. In just a 12 oz can there are 39 grams of sugar...it is recommended that children get no more than 12 grams of sugar per day!



While most people know that soft drinks are packed with sugar, many other beverages contain almost as much sugar, but are considered "healthy choices". Juice drinks, such as Hi-C, Sunny D, and Hawaiian Punch contain as little as 5% juice, and are high in calories and sugar. A Hi-C juice box contains 90 calories and 25 grams of sugar...more sugar per ounce than in a regular Coke.

Instead of juice drinks, opt for water, calorie free flavored water, or a splash of 100% juice added to a glass of water. Even 100% juice can add calories and extra sugar to your child's diet, so limit juice to no more than 6 oz/day.

What about sports drinks? Sports drinks like Gatorade and Powerade typically have about half as much sugar as a soda, however the portions are much larger, and people tend to drink more of these beverages than they would a soda. A 32 oz Gatorade has about 220 calories, all from sugar. For most kids, even those who play sports, plain water is sufficient for hydration. If your child is vigorously active for more than 60 minutes at a time (i.e. cross country running) then a low calorie sports drink may be a good choice to replenish electrolytes.

The bottom line? Low fat milk (at least 3 servings per day) and water are the best choices for your kids to build strong bodies while limiting excess sugar. Make sure that you have plenty of cold water on hand during the summer months to make sure your kids stay well hydrated.

Coco Nuts

As the weather warms up many of us have thoughts of tropical vacations sitting under palm trees and sipping pina coladas. It's a relaxing image, but are those coconuts in the frozen cocktails doing us harm?

Coconuts have become a sort of nutrition trend recently, and all kinds of new products are popping up on grocery store shelves. With the slew of new products come health claims by manufacturers touting the health benefits of these products. Many of these products, however, are marketed as nutrition supplements, and don't require the same federal regulation applied to foods. So how do you know what you are getting?

Coconut Water is the liquid found in the center of a young coconut. Coconut water is very high in potassium, has some carbohydrate (sugar) and is low in sodium. It has been marketed in the U.S. as "nature's sports drink" and many celebrities have been spouting its health benefits. Some of these claims include the ability to control diabetes, fight viruses, speed metabolism, treat kidney stones, smooth your skin, stop dandruff, or prevent cancer. All of these claims are unsubstantiated.

The Verdict: Coconut water does provide hydration, however it does not provide the correct balance of electrolytes after a particularly strenuous workout. If you are a serious athlete, stick to a conventional source to replenish electrolytes. Unlike water, it does contain calories (65 calories/12 oz), so be mindful of the extra calories to maintain a healthy weight. If you like the taste, coconut water is fine, but don't expect any health miracles from drinking.

Coconut Milk is thicker and richer than coconut water, and is produced from pressing the meat of the coconut to obtain a liquid. It is used by those who are lactose intolerant, vegans, and in cooking. Traditional coconut milk — the kind that comes in a can — has 550 calories per cup and provides more than 250% of the daily recommended limit for saturated-fat intake, according to the U.S. Department of Agriculture. Coconut milk has been marketed as a "fat burning" weight loss supplement.

The Verdict: Saturated fats are the fats that increase cholesterol in the body, and research shows that saturated fats should be avoided. There is no evidence to support the claims for fat burning or increased metabolism after consuming coconut milk. Coconut milk should be used very sparingly.


Coconut Oil is produced from the meat of mature coconuts. Coconut oil contains very high levels of saturated fat. Health claims for coconut oil include stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.

The Verdict: Coconut oil should be avoided due to the high saturated fat content.

Overall, coconut may have its place in the diet in moderation, but offers no exceptional health benefits and the fat may be harmful in large quantities. So enjoy that pina colada, but don't go overboard on the coconut trend!

Spring Fever

Spring brings us dozens of fresh and delicious produce options and tempts us to get outside and enjoy the weather before the heat and humidity become overwhelming. We are also reminded that bathing suit season is just around the corner!
This month also happens to be National Nutrition Month. Celebrate the changing of the seasons and National Nutrition Month by eating fresh, delicious spring fruits and vegetables and enjoying this beautiful weather while getting some exercise.
Look for strawberries, navel oranges, bananas, pineapples, mangoes, kiwi, lemons and limes. These fruits are fresh and in season now, and pack a punch of vitamins, minerals, and fiber. Artichokes, sugar snap peas, asparagus, green onions, sweet peas, broccoli, spinach, mushrooms, and red potatoes are at their best in the spring and require little prep and cooking to make them taste great. Take advantage of Spring’s bounty and aim to get at least five servings of fruits and vegetables each day.
Make it a point to incorporate some exercise into your schedule most days of the week. Take advantage of the nice weather and daylight savings time to get in a nice walk or bike ride after work. Try to get at least 30-45 minutes of exercise 4-5 days a week.
Embrace spring and enjoy some of the best produce and weather the Gulf Coast has to offer! What better way to celebrate National Nutrition Month!

Chicken and Almond Wild Rice

Here on the Gulf Coast, Mardis Gras festivities have been in full force for weeks. Between the parties, parades, Moonpies, heavy hors d'oeuvres, and cocktails, Carnival season can wreak havoc on your health! Now that Fat Tuesday has come and gone, here is a recipe to help you get back to your healthy eating habits! This makes a great easy dinner, or enjoy cold for a quick grab and go lunch.


Ingredients

Dressing:
1/4 cup The Delicious Dietitian White Muscadine wine vinegar
1 teaspoon Dijon mustard
1 tsp The Delicious Dietitian Southern All Purpose Spice Blend
1 garlic clove, minced
2 tablespoons canola oil


Remaining ingredients:
3 cups prepared brown rice
Cooking spray
1 pound skinless, boneless chicken breast
Southern All Purpose Spice Blend
1 cup chopped celery
1/2 cup shredded carrots
1/3 cup dried cranberries
1/4 cup chopped almonds, toasted
2 tablespoons minced red onion

Preparation

1. To prepare dressing, combine first 5 ingredients in a medium bowl. Gradually add oil, stirring with a whisk until well blended. Cover and chill.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with Southern All Purpose Spice Blend. Add chicken to pan; cook 8 minutes on each side or until done. Cool; cut into 1/2-inch cubes.

4. Combine cooked rice, chicken, celery, carrots, cranberries, almonds, and red onion in a large bowl. Add dressing; toss gently to coat. Cover and chill.

Love Your Heart!

Did you know that 1/3 of adults over the age of 20 have high blood pressure? That is more than 76,400,000 Americans.

Did you know that 1/3 of those killed by heart disease in 2008 were less than 65 years old?

The total direct and indirect cost (medical costs and lost productivitydue to mortality) of heart disease is estimated at $300 billion each year.

Heart disease is no longer a disease that affects the elderly, it is showing up in Americans at younger and younger ages. Focus on keeping your heart healthy TODAY to prevent cardiovascular disease in the future.

Follow the "simple 7" to get heart healthy and stay that way!
1. Lose weight. Extra body weight (especially fat around the middle) is a major risk factor for heart disease.
2. Get active. All it takes is 30 minutes a day of brisk walking to reap heart healthy benefits!
3. Eat better. Limit sodium, saturated fats (fat from animal products), trans fats, cholesterol, and added sugar. Increase your intake of fruits and vegetables, whole grains, and lean protein.
4. Keep blood sugar under control. If you have diabetes, manage your blood sugar with the help of your doctor and a diet low in concentrated sweets.
5. Control blood pressure. High blood pressure is the single most significant risk factor for heart disease. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer. Limit sodium intake to less than 1500 mg per day to help manage blood pressure.
6. Manage cholesterol. When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. Blockages in the arteries can lead to heart attack and stroke.
7. Stop smoking. The health benefits of putting down the cigarettes are too many to count! Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots.

If you need help getting started with a heart healthy lifestyle, contact a Registered Dietitian for expert tips and suggestions.

Salt Overload

According to a new article put out by the Center for Disease Control on Tuesday, over 90% of Americans get too much sodium in their diets. And the surprising news is this: most of the salt we eat does not come from the salt shaker, it is hidden in our foods.

More than 40% of the salt we eat comes from 10 types of foods
✗ breads and rolls
✗ cold cuts and cured meats such as deli or packaged ham or turkey
✗ pizza
✗ fresh and processed poultry
✗ soups
✗ sandwiches such as cheeseburgers
✗ cheese
✗ pasta dishes
✗ meat mixed dishes such as meat loaf with tomato sauce
✗ snacks such as chips, pretzels, and popcorn


About 65% of sodium eaten comes from food bought at retail stores, so look for lower sodium choices at the grocery store. About 25% comes from restaurants, and it can be hard for a person to tell how much sodium is in restaurant foods. Ask your server if there are low sodium options, or check the nutrition facts for favorite restaurants online.

So, what can you do? Read food labels for all foods, paying attention to how much sodium each food contains. A good rule of thumb is to limit sodium to less than 200 mg per food. Stay away from processed foods as much as possible, and eat at home as much as you can. And remember, fresh and frozen fruits and vegetables are naturally low in sodium and high in essential vitamins and minerals!

Reducing the sodium Americans eat by 1,200 mg per person per day on average could save up to $20 billion a year in medical costs. Over 400,000 American deaths each year are attributed to high blood pressure, and decreasing the amount of sodium we eat could save thousands of lives.

Four-cheese Stuffed Mushrooms

With the Super Bowl this weekend, you may be in the market for a new appetizer recipe. Well look no more because here is a great one for crowd-pleasing cheesy stuffed mushrooms.

The great thing about this appetizer is that it doesn't taste healthy, and it's full of vegetables! If you like mushrooms, you need to make this recipe! Even if you aren't making anything for a Super Bowl party, you can eat these for a light lunch. They are filling without making you stuffed.

Mushrooms have a lot of health benefits even if they aren't very colorful:

• One cup of mushrooms has only 15 calories, no fat or cholesterol, and a very low amount of sodium.


• Mushrooms can be used to replace meat in some dishes, or they can add bulk to meat dishes while adding beneficial nutrients with very few calories.


• This versatile veggie is high in many vitamins and minerals including vitamin D, multiple B vitamins, potassium, copper, selenium, and phosphorus.

Four-cheese Stuffed Mushrooms

Makes 12 mushrooms

12 medium to large mushrooms
1 tsp olive oil
1 cup onions, diced
1 cup red bell pepper, diced
1 clove garlic, minced
4 cups fresh spinach, chopped
1 TBSP The Delicious Dietitian Red Muscadine Wine Vinegar
½ tsp The Delicious Dietitian Southern All-Purpose Spice Blend
¼ cup reduced-sodium 2% cottage cheese
2 TBSP neufchâtel cream cheese (or reduced-fat cream cheese)
¼ cup shredded part-skim mozzarella cheese
2 TBSP grated Parmesan cheese

Preheat oven to 400°F. Line a baking sheet with tin foil or spray baking sheet with non-stick cooking spray.

Clean mushrooms. Remove stems, scrape out gills, and set aside. Place mushrooms on foil-lined baking sheet, open side down. Bake for 8 minutes. Remove from baking sheet, and dry mushrooms. Dry baking sheet.

Meanwhile, make the mushroom filling. In a large skillet, heat oil over medium. Add bell pepper and onions. Cook for 5 minutes. Stir in reserved mushroom stems and gills. Cook for 3-5 minutes, until mushrooms release their juices. Add in garlic and spinach, and cook until spinach is wilted. Add Red Muscadine Wine Vinegar and Southern All-Purpose Spice Blend to vegetables. Cook for 3 more minutes. Remove pan from heat.

Transfer vegetable mixture to a bowl, and stir in cottage cheese, cream cheese, and mozzarella cheese. Mix until well combined.

Stuff each mushroom with 1-2 tablespoons of vegetable-cheese mixture. Place stuffed mushrooms on baking sheet. Bake for 8 minutes. Top mushrooms with ½ tsp Parmesan cheese each, and bake for 2-4 more minutes.

Enjoy!

Meme Inge is a Registered and Licensed Dietitian/Nutritionist, and has a private practice as a Regional Delicious Dietitian in New Orleans, LA. She holds a Bachelor of Science in food and nutrition from The University of Alabama and a Master of Science in clinical nutrition from The University of Alabama at Birmingham. Follow her on Twitter @memeinge!