Balancing Summer Celebrations and Nutrition
As the warmer weather moves in, many are looking forward to summer celebrations. This may include graduation parties, weddings, BBQs, and other social events such as grilling out with friends. Sunny days often seem like a mini vacation and it’s a wonderful time to catch up with friends and family. Often times as our schedules relax a bit so do our nutrition habits. This is no surprise since we all know traditional summer fare often includes hot dogs and burgers, mayonnaise laden dishes, alcoholic or sugary drinks, and ice cream…
By: Tracy Pritchard (MS, CNS, LDN)
As the warmer weather moves in, many are looking forward to summer celebrations. This may include graduation parties, weddings, BBQs, and other social events such as grilling out with friends. Sunny days often seem like a mini vacation and it’s a wonderful time to catch up with friends and family. Often times as our schedules relax a bit so do our nutrition habits. This is no surprise since we all know traditional summer fare often includes hot dogs and burgers, mayonnaise laden dishes, alcoholic or sugary drinks, and ice cream.
Perhaps we can balance celebrations and indulgences with nutrient dense choices that support our health goals. Each person has to decide how they want to balance celebrations and quality nutrition. This is a great opportunity to avoid an all-or-nothing mentality when it comes to following a nutrition plan. If you know your friends will be enjoying s’mores by a campfire one evening, you can prepare accordingly instead of trying to juggle temptation and social pressures. Each of us may choose a different approach to this and choose strategies like having a balanced dinner before attending the party, skipping alcohol in favor of a smore, or perhaps sharing a smore with a friend.
One way is to take the focus off of the food and place it on relaxation and time outdoors with friends and family. The same mindful eating principles that are helpful through all the winter holidays apply here as well as we enter a season of parties, picnics, and potlucks:
*Do not arrive at an event starving, you will be more likely to indulge. Have a healthy snack prior to arriving to help you make more mindful choices. Choose snacks with protein, fiber and healthy fats to keep you satisfied. Some simple choices may include mixed nuts, vegetables with guacamole or hummus, Greek yogurt with berries, or apple slices with peanut butter. Produce with a high water content such as berries, watermelon, cucumbers, tomatoes, celery and bell peppers will serve as a healthy snack that will also contribute to staying hydrated.
*When there are a lot of options, choose your favorites and balance your plate with vegetables, fruits, and lean proteins. Stay mindful of portion sizes.
*Savor your food and slow down. Give yourself time to enjoy the flavors and aromas. Be aware of distractions and try not to eat mindlessly.
When you think about your favorite picnic dishes, get creative to renovate them with a healthy spin. Have an open mind as you swap out mayonnaise for plain Greek yogurt, soft drinks for sparking water, or cookies for frozen fruit pops. Try some refreshing watermelon or some frozen grapes to satisfy your sweet tooth. You may also choose to experiment with some new recipes so you can share something that you would also like to eat at a get together. It is very likely that others will appreciate your thoughtful and nutritious contribution. If you need some inspiration check out your local farmers market for some fresh produce and find a new recipe to try. Think about using whole foods to bring some color, nutrients and balance to your summer celebrations.
Tips to enjoy gatherings:
· Replace foods high in sugar, salt, and fat with 100% whole grains, fruits, vegetables, lean meats and seafood. Heavy and greasy foods can weigh you down and make you feel sluggish in the heat. One example would be swapping out hot dogs and hamburgers for chicken thighs or turkey burgers.
· Throw some fruit and vegetables on the grill. Fruit and veggie trays are always a great option, and you can even take it up a notch by grilling asparagus and veggie kabobs or peaches and pineapple on the grill.
· Include physical activity – this may include playing corn hole, spike ball, setting up a scavenger hunt or just going for a walk after the meal.
· Stay hydrated – include water instead of juice sodas, juices, and alcoholic beverages. Caffeinated drinks can lead to hydration and are often high in sugar and calories. Try alternating alcoholic beverages and/or caffeinated drinks with water. In addition, try grabbing water when you feel hungry. Often times we think we are hungry but we are actually thirsty. Consuming enough water may curb your hunger and have you eating less. You can make water more fun by adding sliced fruit or fresh herbs to a pitcher of water, or try using frozen fruit instead of ice to flavor and cool plain water.
· Remember to keep food safe – use the four food principles: clean, separate, cook, and chill. Be sure to wash your hands before handling food and sanitize food preparation surfaces. Next, be sure to keep uncooked meat, poultry and seafood separate from cooked foods and fresh produce. Use different cutting boards, plates, and utensils for cooked and uncooked foods. Use a food thermometer to ensure foods are cooked thoroughly.
Summer provides a wonderful opportunity to be with our friends and family outdoors while making memories. Use some of the tips above to make your summer get togethers not just happy but also healthy!
Featured Recipe
carrot apple slaw with cranberries
Ingredients:
1/4 cup unsweetened dried cranberries
1/4 cup very thinly sliced red onion
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
8 ounces carrots, peeled and thinly sliced into 1/4-inch strips
1 Granny Smith apple, thinly sliced into 1/4-inch strips
1 tablespoon chopped fresh mint
1/4 teaspoon sea salt
2 tablespoons extra-virgin olive oil
1 tablespoon slivered almonds, toasted
Instructions:
Put the cranberries, onion, 1 tablespoon of the orange juice, and the lemon juice in a small bowl and stir to combine. Let sit for a few minutes to allow the juices to penetrate the cranberries and onion.
Put the carrots, apple, mint, salt, cranberry mixture, and remaining 2 tablespoons of orange juice, and salt in a large bowl and toss gently to combine. Drizzle with the olive oil and toss again. Scatter the almonds over the top.
Children’s Mental Health: Overcoming Stigma and Empowering Change
“As adults, it’s common to downplay, dismiss, or invalidate the many obstacles faced by children and teenagers. Despite our best intentions, it’s been a while since we’ve worn their shoes, and witnessed the world from a young person’s point of view. Sometimes, adults may minimize the issues our children are facing because our “adult” perspective can make our “adult” problems seem so much greater by comparison. It’s important to remember, however…”
By: Leslie Wells
As adults, it’s common to downplay, dismiss, or invalidate the many obstacles faced by children and teenagers. Despite our best intentions, it’s been a while since we’ve worn their shoes, and witnessed the world from a young person’s point of view. Sometimes, adults may minimize the issues our children are facing because our “adult” perspective can make our “adult” problems seem so much greater by comparison. It’s important to remember, however, that the way a child or teenager experiences challenges is directly proportional to their age, health, coping skills, and support systems. Unfortunately, even the most basic needs of many children go unmet every day, and in recognition of Children’s Mental Health Awareness Month, we’re shining a light on the stigma of mental health, and how breaking it can make all of the difference for our future generations.
According to Convoy of Hope, “in 2021, more than 9 million children in the United States lived in food-insecure households – homes where access to adequate food is limited by a lack of money and other resources.” Child hunger not only impacts our children on a day-to-day basis, but in the long-term, “children facing hunger are more likely to repeat a grade, have lower math scores, and not graduate from high school.”
Furthermore, the prevalence of child hunger is among many challenges that have been exacerbated as a result of the recent COVID-19 health crisis.
According to the American Psychological Association, “across the United States, more than 200,000 children lost a parent or primary caregiver to COVID-19. In the face of those losses, families had to curtail mourning rituals and goodbye traditions because of social distancing requirements and other public health measures. Many children are still grieving, sometimes while facing added challenges such as moving to a different home or transferring to a new school with unfamiliar peers.”
“The CDC also reports that during the pandemic, 29% of U.S. high school students had a parent or caregiver who lost their job, 55% were emotionally abused by a parent or caregiver, and 11% were physically abused.” Adolescent Behaviors and Experiences Survey—United States, January–June 2021, CDC)
While there is a distinct correlation between these statistics and the recent COVID-19 crisis, the issues affecting our youngster’s mental health don’t start or end there. The World Health Organization reports, “one in six school-aged children experiences cyberbullying.”
Many adults can likely recall a time that we experienced and/or witnessed bullying on the playground or in a classroom, however, it’s reasonable to assume that the anonymity and unsupervised spaces offered by social media make these situations substantially more dangerous.
The aforementioned handful of hardships our children are expected to handle are highly concerning, and yet, they barely scratch the surface. So, in addition to increasing our awareness, what can adults do to help safe-guard the mental health of children and teens?
According to Seattle Children’s Hospital, “your child is likely to pick up on your healthy and unhealthy habits, so try to start adding more healthy habits to your family’s daily routine. These include getting enough sleep and exercise, choosing healthy foods and drinks, and reducing and managing stress. These habits are important for physical and mental health.”
In addition to demonstrating and making healthy habits available to children, it’s important to open up lines of communication, especially about difficult or “taboo” topics. Some topics may be uncomfortable to discuss with a child, however, becoming a safe person with whom they share thoughts and experiences can be one of the most preventative mental-health measures of all. In many of these instances, the adult may not do much of the talking, and listening (with the intention to understand, and not necessarily approve or agree) can be just as, if not more important.
Some other measures you may take to help your child maintain their mental health include:
-limiting screen time
-communicating with teachers/coaches/other adults with whom your child spends time
-meeting and becoming familiar with your child’s friends
-encouraging/engaging in the activities your child enjoys
-remembering to praise and acknowledge your child often for how much they’re doing well
-reminding your child that they are loved and supported, especially in times of conflict or dispute
-scheduling quality time with your child during which your attention is undivided
-asking open ended questions that get your child sharing more details about their everyday experiences
…and last but not least…
-making a trip to visit your local therapist, counselor, or mental health provider can empower your child to overcome the stigma of mental health from a young age, and gain access to the specific support they need and deserve.
For more information about therapy for children/teens in Southern, MD, visit:
https://www.hopehealingtherapy.com
Sources:
https://www.who.int/europe/news/item/27-03-2024-one-in-six-school-aged-children-experiences-cyberbullying--finds-new-who-europe-study
https://www.apa.org/monitor/2023/01/trends-improving-youth-mental-health
https://www.seattlechildrens.org/health-safety/keeping-kids-healthy/development/mental-health-and-your-child-or-teen-what-to-watch-for-and-how-to-help/
Eating Seasonally: Spring Edition
Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer…
Written by: Tracy Pritchard, MS, CNS, LDN
Spring has arrived! Here's to saying goodbye to winter and hello to brighter days ahead. This is a wonderful opportunity to change up your family meals by taking advantage of this growing season. Now is a great time to talk about eating seasonally and what this means.
Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer.
Seasonal growing and eating supports the natural cycles of the environment requiring less energy and human intervention. That being said, different regions may feature different foods due to their unique weather patterns.
Most of us like to eat foods like strawberries all year round but have to depend on frozen options or those harvested early and shipped long distances to get to us. The food that travels from far-away places is older, and sat in distribution centers before arriving at the grocery store. In addition, when more steps are added between the grower and the consumer, the chance of contamination increases. Food that is picked and sold immediately does not require the same level of chemicals and artificial preservatives often required of food in the industrial food complex. Most would agree that when strawberries are picked fresh at their peak of ripeness that they are full of flavor. They may also be more nutritious since they were able to fully ripen.
When we eat seasonally, we are also exposed to a larger variety of fruits and vegetables that contain important vitamins and minerals that are easy to miss if we eat the same foods all the time. For those who are willing to learn how to preserve food for when it is no longer available, methods like canning, freezing, and dehydrating can help.
There are other benefits to the local community beyond just more flavorful produce. When consumers choose to purchase locally they are supporting local farmers. This may lead to maintaining farmland and open spaces in the community. Purchasing from local growers also supports the local economy because it keeps the money in the community. Many of the farmers also provide food to local restaurants (you have probably heard of the concept “farm to table”) which may stimulate the local economy by generating additional jobs in the restaurant industry.
Getting in touch with how your food is grown can be very rewarding on many levels. When you shop at a local farmers market you can ask the local grower how the food was grown and what practices they use to raise and harvest their crops. They are likely to have some great recipe ideas for the foods they grow. Since these ingredients will be full of flavor simple ideas such as chopping fresh vegetables to go along with a main course along with some fresh herbs may be all that is needed for a wonderful meal.
Another benefit of prioritizing local food is through the psychological perspective. Research has shown that eating healthy (local fresh food vs industrial ultraprocessed food) contributes to improved mental health. In addition, access to nature and the outdoors may also provide benefits. One study found that farmer’s markets increased opportunities for meaningful social connections for both consumers and farmers. This is a big advantage for many experiencing social isolation and loneliness.
If you haven’t thought about seasonal eating, there are some things you can do to get started. Do some research to find out what fruits and vegetables are in season where you live. The US Department of Agriculture provides a seasonal produce guide with nutrition information and recipes.
Another great resource is the Farmer’s Almanac. You can put in your zipcode to find what grows best in your area and when to plant specific vegetables, fruit, and herbs. Growing your own food is one way to eat seasonally and have a more hands-on relationship with your food.
Getting Started:
*Make a trip to a local farmer’s market. Ask the local growers what is currently in season and what produce you can look forward to. Unlike a grocery store these growers only sell what they grow and harvest. Shopping at local markets may even contribute to improved eating habits. Farmer’s markets typically do not sell ultraprocessed unhealthy foods. After gathering a basket of fresh produce, local meats, and eggs it is less likely one would stay focused on unhealthy foods or fast-food options. If you have kids, take them with you and they can help plan the menu around what you find. You can search for recipes by putting in the name of ingredients you found at the market.
*Head to a local grocery store that sells local produce. Many stores will have signage about sourcing that features local growers.
*Join a Community Supported Agriculture (CSA). This is a relationship between farmers and consumers where you pay upfront and receive weekly shares of harvested crops.
*If you are close to a larger city you can look for co-operative urban garden spaces.
Featured Recipe
Strawberry, Fennel, and Arugula Salad
Ingredients:
4 cups tightly packed baby arugula, rinsed
1 cup thinly sliced fennel
12 organic strawberries, sliced
2 tablespoons chopped fresh mint
6 tablespoons Lemony Balsamic Vinaigrette
1/4 cup sliced almonds, toasted
Instructions:
Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine. Drizzle the vinaigrette over the top and toss again. Scatter the almonds over the top.
Place a small skillet over low flame and add almonds. Toast, stirring often, until slightly golden and nutty smelling, about 2 minutes. Remove to a plate and set aside.
COOK'S NOTE: A mandoline (no you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniformed thickness—and perfect for the fennel in this recipe. There are many inexpensive hand- held models available at kitchen stores and online.
STORAGE: If you must store the salad, don’t add the dressing. After combining the greens, fennel, strawberries, and mint, store them in an airtight container in the refrigerator for 1 day at most.