Great tips for healthy summer eating

Posted on August 5, 2010 by viviankirkfield

We’re in the dog days of August and the temperatures are soaring in many parts of the country. Here in Colorado, we’ve actually had days and days of RAIN and HUMIDITY, two things we almost never get! But, before you think I’m complaining, I know we need the moisture – gardens are bursting with ripe fruits and vegetables, lawns look beautifully green without using sprinklers, and the reservoirs are being replenished. In every situation, there is positive side, although sometimes you really have to search for it.

Check out the following great tips for healthy summer eating:

Drink, drink, drink! It’s more important than ever to stay hydrated – drink plenty of water – and remember to encourage young children to drink. Health experts say we are already dehydrated if we are feeling thirsty.
Eat 6 small meals instead of 3 big ones. Studies have shown that eating smaller meals more often is better for us in many ways – keeping blood sugar levels more balanced throughout the day. Also, we are less likely to overeat because we are not starving when we sit down.
Make sure snacks are nutritious ones. Nut butters on whole wheat crackers, celery sticks or apple slices always hit the spot in our home – this type of snack is brimming with protein, vitamins, minerals and fiber.
Prepare more vegetarian main dishes and fruit desserts. The harvest season is upon us in Colorado, with fresh sweet corn, firm zucchini, plump tomatoes, ripe peaches. Using locally grown, in-season produce is not only healthy for you, it is also eco-friendly, with a less negative impact on the environment.
Check out your local farmer’s markets. Many cities have at least one. Here in Colorado Springs, there are quite a few. Check them out at http://bit.ly/bApQyb.

Here’s a recipe from my new book, SHOW ME HOW! BUILD YOUR CHILD’S SELF-ESTEEM THROUGH READING, CRAFTING AND COOKING that uses some of those summer fruits to make a wonderfully cooling homemade fruity raisin sorbet – the best of desserts – bursting with flavor and nutritious as well!

You will need: 2 cups chopped fruit (strawberries, blueberries, peaches – use your imagination), 2 cups sliced bananas, 1 cup orange or pineapple juice, 1/2 cup raisins, blender, and a large bowl.

Freeze the fruits and bananas until solid.
Put the frozen fruits in the blender with the juice and blend until stiff.
Scoop out of blender and stir in raisins.
Serve immediately or store in the freezer in a covered container.
Makes about 2 cups (6-8 servings). Best eaten within a few days.

Tips to keep your child healthy when school starts

Posted on August 3, 2010 by viviankirkfield

The start of school usually brings hurried shopping trips to purchase needed school supplies and new outfits. It also has generated lots of blogs and columns with advice about school anxieties. But another big issue that arrives with the start of school is the increase of colds, sore throats, pink eye and other infectious diseases that sometimes run rampant through classrooms.

How can we help keep our children as healthy as possible? Here are several simple tips:

Provide your child with healthful balanced meals and snacks.
Encourage your child to wash his hands frequently (or wash them for him if he is too young).
Make sure your child gets a good night’s sleep – older children with cell phones, TV’s and computers in their own rooms can often stay up half the night while their parents think they are sleeping.
If your child does get sick, please keep her home, even though this may be inconvenient (if you work) or she begs to go because she will “miss” something. You will be doing your child no favors if you send her when she is ill, and the teacher and the other children will not be exposed to whatever she has – also, if she is sick, her resisitance will be lowered and she might catch something even worse from another child.

It is definitely difficult to keep preschoolers doing quiet activities indoors when they are sick, especially when they start to feel a little better. We always had a special box which contained small toys and games, stickers, small boxes of crayons, small pads of paper – all brightly wrapped and beribboned. When all else failed, out came the box and the sick child was able to choose something from the box. The eager anticipation while unwrapping the package was beautifully distracting – make sure there is lots of wrapping and ribbon on each. We also had a special, ornate spoon which was the medicine dispensing spoon.

Need some quiet activities to help pass the time? My new book contains several picture story suggestions, with related craft and cooking projects, that focus on sick children. Here is one of them.

For a story to help your young child feel he is not the only one who doesn’t like being sick – read JOHNNY LION’S BAD DAY by Edith Hurd.

Then make paper plate lions: You will need: 1 paper plate, 1 piece of brown or yellow construction paper, markers or crayons, paste and scissors.

Cut the paper into one-inch wide strips and roll each strip around a marker or crayon to create the curl.
Paste one end of one strip to the edge of the plate. Continue with the rest of the strips all around the edge of the plate to form the lion’s mane.
Using markers or crayons, draw the lion’s features.

For a yummy, healthful, child-friendly alphabet chicken soup (studies have shown it really DOES help make you feel better): You will need: 1 quart chicken broth, 2 Tb diced onion, 1/4 cup alphabet noodles, 1 cup diced cooked chicken, 1/2 cup sliced carrots, 1/2 cup cut green beans, 1/4 cup corn kernels, fresh parsley (optional), and a large pot with a cover.

In a large pot, mix broth, onion and noodles and bring to a boil.
Lower the heat to simmer and add the chicken, carrots, beans and corn. Simmer with the cover on for 20 minutes, stirring occasionally.
Garnish each serving with parsley, if you like.
Makes about 4 to 5 cups of soup – refrigerate or freeze what you don’t use.
You can substitute other vegetables if you like – peas, lima beans, zucchini – use your imagination!

Hold onto the summer with a great fruit crisp recipe!

Posted on August 3, 2010 by viviankirkfield

Every blog and tweet I read seems to talk about the end of summer and the start of school. However, right now the harvest season is just getting underway. How about a GREAT recipe for COLORFUL SUMMER FRUIT CRISP…delicious, and so easy to prepare that it appears in my new book, SHOW ME HOW! BUILD YOUR CHILD’S SELF-ESTEEM THROUGH READING, CRAFTING AND COOKING! Preschoolers love to help in the kitchen…the competence and confidence it builds contribute to a positive self-image for them.

COLORFUL SUMMER FRUIT CRISP

You will need: 5 cups mixed summer fruit, washed and then sliced if necessary (peaches, plums, apricots, strawberries, blueberries,etc.); 1/4 cup white sugar (you can substitute honey or agave), 1/4 cup orange juice, 1 tsp lemon juice, 3 Tb flour, 1/4 cup flour, 2 cups rolled oats, 1/4 cup brown sugar, 1 tsp cinnamon, 1/4 cup margarine (you can use one of the more healthy non-GMO spreads), a greased 9×13 inch pan, and 2 large bowls.

In a large bowl, gently toss fruit with white sugar, orange juice and lemon juice.
Sprinkle with 3 Tb flour, toss gently again and spread in the greased pan.
In another bowl, mix oats, brown sugar, cinnamon and the remaining flour. Then add margarine and mix till crumbly.
Sprinkle crumbly mixture over fruit in pan.
Bake 20-25 minutes at 375 degrees until fruit is tender and topping is golden brown.
Serve warm or at room temperature.
Serves 12.
TIP: You can use your imagination when assembling the fruits…how many different colors will there be in this delicious and healthful dessert?

The summer may be winding down…but make the most of the healthful fruits and vegetables that are part of the season. Check out your local farmer’s markets…a great family outing!