Trim the Soda, Trim the Kids

So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!

Recipe: Okra Succotash

Food weight: 2.0
This side dish is colorful, extremely easy-to-make and full of cholesterol-fighting soluble fiber.

Ingredients: 6 servings (serving size: 1/6thof the recipe, 219 grams or ~ 1 cup)
3 large, ripe tomatoes
3 cups frozen, sliced okra (defrosted)
1 teaspoon salt
¼ teaspoon freshly ground black pepper
2 cups frozen, baby lima beans (defrosted)
2 cups frozen, sweet corn kernels (defrosted)
4 tablespoons Take Control Light margarine

Directions
Spray a large saucepan with non-stick cooking spray. Cut tomatoes up into small pieces. Add tomatoes, okra, salt and pepper to saucepan, cover and simmer over low heat for ten minutes, stirring occasionally. Add lima beans and simmer, covered, for an additional 15 minutes. Add corn kernels, stir and simmer covered for five more minutes. Add margarine and stir. Serve immediately.

Nutritional Information per Serving (1/6 the of the recipe):
Food weight: 2.0
Calories: 181, Fat: 5 g, Cholesterol: 0 mg, Sodium: 572 mg, Carbohydrate: 29 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 8 g

Barley: Not Just to Make Beer

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the Stone Age? And, 98% of barley grown in the United States is not used for meals! Barley is either refined to make barley malt - a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined. Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact—so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this week's delicious mushroom barley risotto recipe Here and take advantage of this underused whole grain wonder food.

Recipe: Barley Risotto with Shitake Mushrooms

This side dish is a great way to get in barley--the whole grain and LDL or “bad” cholesterol lowering--alternative to oats.

Food weight: 1.5

Ingredients
Yield: 6 servings (serving size: 1/6thof the recipe)
1 (32 fluid ounce) container of free range organic chicken broth
½ teaspoon thyme
1 bay leaf
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
1 cup whole grain barley
1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1/3 cup freshly shredded parmesan cheese

Directions
In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer. Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat. Add onions and garlic and sauté until onion is translucent, approximately 3 minutes. Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently. Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender. Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6thof the recipe):

Food weight: 1.5, Calories: 128, Fat: 5 g, Cholesterol: 6 mg, Sodium: 577 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Sugars: 2 g, Protein: 6 g

Enjoy!