529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable

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October 2008 - Times-Standard Articles

October 1, 2008 - Get Children on the Path to Health Cool Zucchini Slaw

October 8, 2008 - Healthy Ideas for Halloween Peachy Peanut Butter Pita Pockets

October 15, 2008 - Learn About the “Feeding Dynamics” Approach Sour Cream and Salsa Chicken

October 22, 2008 - Decrease Children’s Exposure to Lead Microwave Taco Casserole

October 29, 2008 - Nutrition Tips for the Holidays Chickpea Dip with Fresh Vegetables

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October 1, 2008 - Get Children on the Path to Health

October is here. It’s the month designated as National Child Health Month - a good time to look at some things you can do to better ensure the health of the children in your life, whether they be your children, your grandchildren, or other children in your neighborhood or community.

1. Get involved in your local school district’s efforts to implement their School Wellness Policy.

   Every school district has a Policy as a result of federal legislation, but not all school districts have implemented them, and sometimes it’s because they need input and participation from parents and those people in the community who are concerned with the welfare of children. These policies can determine the quality of foods offered for school meals and for other times during the school day, as well as determine the quality of physical education and activities offered in each district. Students learn better when they are well nourished and physically active. Find out how you can be involved.

   
   
2. Make sure children receive regular health exams. Health exams help give us some confidence that our children are growing properly.

   The CHDP Program (Child Health and Disability Prevention) has been a part of the Humboldt County Public Health Branch since 1976. It provides a way for low to moderate-income families to get free periodic health exams and immunizations through a network of local doctors and clinics.
   
   Periodic health exams are the only way to catch unseen health problems that may be creeping into your family life. CHDP is available to children from birth through 18 years of age, and sometimes longer. Starting at 11 years of age, children need additional immunizations, so don't forget the teenagers! Adolescents are frequently overlooked for health exams unless they're involved in sports or going to camp, and CHDP is an easy, inexpensive way to get a very complete exam for those different activities. The CHDP exam includes a "nutrition assessment". What, and how well children are eating, are two of the most common concerns of parents. A CHDP exam gives families a good indication of their children's health, but is not a permanent source of complete health care. For more information, call 445-6210.

   
   
3. To plan for complete health care, find a permanent medical and dental “home” for your child.

   A medical and dental home is where your child will have all their preventive care, from annual well-child check ups to bi-annual dental exams. Having one doctor and dentist that your child sees regularly ensures they have consistent care. Healthy Kids Humboldt is a program that helps families complete the paperwork necessary to get comprehensive, low cost or free health insurance that will cover the cost of well-child exams and emergencies. Once a child is on insurance, enrollment staff will help the family make appointments with a doctor and dentist. A family of four with an annual income of up to $62,000 is eligible for the program. The Healthy Kids Humboldt staff also helps family with re-enrolling in the insurance programs. For more information, call 442-6066.

   
   
4. Make regular meals and snacks available that provide variety, moderation, and balance.

   Sometimes that can be a real challenge! Children tend to go on "food jags," where only a few foods are eaten; and what tastes good to them may not be what you plan to prepare. Get their input for meals, and know that the more often you eat together as a family, the better are chances that your children will be well-nourished. As children enter preadolescence they are more affected by advertising and the foods their friends prefer. Help your children be the trendsetters for healthy foods.

   
   
5. Introduce children to a wide variety of vegetables, fruits and whole grains, and limit the amounts of fat used in food preparation.

   Childhood is when food preferences and eating habits can be established for a lifetime . . . make them good habits from the start! Surveys of children and parents have shown that parents are kids’ top role models when it comes to nutrition and healthy eating.

   
   

Celebrate the wide variety of seasonal vegetables and fruits available at the Farmer’s Market and other local markets by trying the following recipe. It features a north coast favorite- zucchini! Decorate your dinner - add a vegetable . . . or two!


Cool Zucchini Slaw
(adapted from The Essential Eating Well Cookbook)

1 ½ lbs. zucchini (3 medium), grated
1 medium sweet onion, such as Vidalia or Walla Walla, very thinly sliced
1 ½ tsp. coarse kosher salt
1 small red bell pepper, diced
¼ c. cider vinegar
3 Tbsp. frozen apple juice concentrate
2 Tbsp. chopped fresh basil, or 1 tsp. dried
Salt and pepper to taste

1. Place zucchini and onion in a colander set over a bowl. Add salt and toss to coat. Let drain at room temperature for 30 minutes. Rinse vegetables and squeeze to remove as much moisture and salt as possible.
2. Transfer vegetables to a medium bowl. Add bell pepper, vinegar, apple juice concentrate and basil; toss well. Season lightly with salt and pepper. Serve immediately.

Makes 6 servings about 2/3 c. each, with 61 calories per serving, 0 g. fat, 0 mg. cholesterol, 534 mg. sodium, 2 g. fiber, 14 g. carb., 2 g. protein.

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October 8, 2008 - Healthy Ideas for Halloween

It’s still very early in October, but the holiday advertising blitz has begun! Halloween is being liberally marketed wherever you turn, and there are ongoing “special deals” for the latest candies to hand out to trick-or-treaters or to use at Halloween parties.

Is candy bad? Not necessarily. Children have high-energy needs and their stomachs are small, so sugar can give them some concentrated energy. But letting children frequently fill up on any source of sugar keeps them from getting the nutrients they need for healthy growth. Sugar-only snacks and beverages leave children hungry and cranky in a very short time. Sugar causes blood sugar to rise quickly, and then drop very low after it has been “burned” by the body. However, when sweets are given to children in small amounts as part of a meal or snack that also contains protein, the sugar takes a longer time to be absorbed and there are fewer problems with sugar highs and lows.

Tooth decay is the only proven problem that results from too much sugar, too often. But many items containing lots of sugar are also full of fat and calories that contribute to the growing problem of childhood obesity. Frequent consumption of soda and other sugary drinks, candies, fruit juice and even refined grains can contribute to cavities, and the longer and more frequently a child is exposed to these “sugars”, the greater the possibility that tooth decay and overweight will be the end result. Variety, moderation and balance will help decrease their influence.

There are numerous items you might consider as alternates to candy for trick-or-treaters or holiday parties this year. They can provide lots of enjoyment without being a detriment to health. Start some new, healthier traditions in your neighborhood. Here are some ideas compiled by Project LEAN, think about it:

• Spin tops, mini-frisbees, slide puzzles, whistles, jump ropes,
• Mazes, pencils, bracelets, plastic animals, magnets, notepads, party favors,
• Kazoos, pencil toppers, trading cards, stickers, crayons, play money, erasers,
• Marbles, toothbrushes, shoelaces, yo-yo’s, stickers
• Wax fangs, spider rings, jacks, rubber balls,
• Animal crackers, wrapped fruit, pretzels, trail mix, cheese and cracker packages,
• Fruit cups, applesauce cups, pudding cups, mini box of raisins, granola bars
• Mini-packaged items such as rice cereal bars, popcorn, dark chocolate bars with nuts, or juice boxes

The kids will love the following snack at a Halloween party. Cut them in fourths for a party snack.


Peachy Peanut Butter Pita Pockets
(adapted from Every Day Healthy Meals)

2 medium-size whole wheat pita pocket breads
¼ c. reduced-fat chunky peanut butter
½ apple, cored and thinly sliced
½ banana, thinly sliced
½ fresh peach, pear, or mango, thinly sliced

1. Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible.
2. Carefully open each pocket and spread a thin layer of peanut butter on the inside walls.
3. Fill with your combination of fruits. Serve at room temperature, or microwave for 15 seconds.

Serves 4, with 180 calories per half pita, 7 g. fat, 0 mg. chol., 217 mg. sodium, 4 g. fiber, 26 g. carb., 7 g. protein.

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October 15, 2008 - Learn About the “Feeding Dynamics” Approach

The feeding of our children, and the relationship we have with them about food, are two of the most important jobs we have as parents. Parents have incredible pressures on their time and money, and our society currently puts little time or money into teaching about good parenting and healthy feeding relationships.

With all of the emphasis these days on obesity in both children and adults, some parents are feeling less confident of their ability to feed their children appropriately, and in some cases are overly restrictive. A child who has been told they are overweight feels bad about them self in many ways – attractiveness, intelligence, ability to succeed, worth, etc.

Parents and health professionals will benefit children by becoming familiar with Ellyn Satter’s work around feeding dynamics and the feeding relationship. The feeding dynamics approach does not target children for weight loss or aim for specific weight outcomes. Instead it supports normal growth and development, and can be used to identify and correct problems in both feeding and overall parenting, if the division of responsibility is successfully practiced all of the time.

The division of responsibility provides an outline to specific jobs for parents and for children. Ellyn states that “parents provide structure, support, and opportunities” for eating. Children are responsible for choosing “how much and whether to eat from what the parents provide.” If these dynamics are followed, children will grow up to have bodies that are right for them. Some of the parent jobs include the following:

Parents:

• Choosing and preparing the food, with focus on healthy choices.
• Making regular meals and snacks available, and eating time pleasant.
• Helping children gently learn how to behave during mealtime.
• Avoiding grazing for food or beverages between meals and snack times.

If food is presented to children in a positive, non-threatening, overly structured way, they will eat, and they will eat the amount they need for their growth. If new foods are regularly presented to them in a positive way, they will increase the variety of foods they enjoy. And, if mealtime is treated as a special time of the day when everyone gathers to enjoy each other’s company, children will learn to have a healthy relationship with food as well as their family. You can find out more about Ellyn Satter’s educational materials and programs by going to www.EllynSatter.com. Her books are very informative and readable. They’re helpful for both parents and professionals. Her most recent book, Your Child’s Weight: Helping Without Harming gives useful information for parents of children from birth through adolescence.

The following recipe is very simple, and especially popular with children.


Sour Cream and Salsa Chicken
(adapted from The Parenting Cookbook)

1 ½ tsp. canola or olive oil
1 ½ lbs. skinless, boneless chicken breast halves, cut crosswise into 1-inch wide strips
½ c. homemade or commercially made salsa of your choice
½ c. low-fat sour cream or nonfat plain yogurt
½ tsp. salt
Freshly ground black pepper
6 cups cooked brown rice or whole wheat pasta

1. In a large, nonstick skillet, heat the oil over moderate heat. Add the chicken and cook until browned, about 3-4 minutes on each side.
2. While the chicken cooks, mix together the salsa and sour cream (or yogurt). Pour over the chicken, reduce the heat, and simmer for 10 to 15 minutes, turning the chicken once. Sprinkle with salt and pepper and serve over brown rice or whole wheat pasta.

Serves 6 with 382 calories per serving, 7 g. fat, 74 mg. chol., 290 mg. sodium, 3.7 g. fiber, 46 g. carb., 32 g. protein.

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October 22, 2008 - Decrease Children’s Exposure to Lead

When a child is exposed to lead, they are at greater risk for a variety of physical and behavioral problems, as well as increased learning problems that could affect them for their whole life. Lead is particularly dangerous to a child’s developing brain and nervous system.

This is Childhood Lead Poisoning Prevention Week and this year’s theme is “Plant Your Way to Lead Free Play”. There are a number of ways to decrease a child’s exposure to lead, and since lead is sometimes found in bare dirt or soil, simply planting grass, flowers, or shrubs around your home can help keep children safe from a possible lead source.

According to recent statistics by California’s Childhood Lead Poisoning Prevention Branch, children in Humboldt County are in greater danger of having elevated blood lead levels than some other places because we have many old homes that were probably painted with lead-containing paint for many years. Lead-containing paint is a problem because as paint ages it sometimes flakes off of surfaces. Because it has a sweet flavor, it can be very tempting for young children to put into their mouths. In addition, if old paint has been removed from a house by power-washing or scraping, it can frequently be found in the soil around the house. That’s where the bushes and flowers are best grown.

If you enjoy growing vegetables (and we heartily encourage it!), it is recommended that they be grown away from the house and away from roads, especially if your house was built before 1978. This is especially true for root vegetables such as carrots and beets.

Testing is the only way to know if a child is lead poisoned. Most children with lead poisoning do not look or act sick. Parents need to ask their doctor to test their child’s blood for lead. It is especially important to test all children at ages one and two years.

This morning two local medical providers, the Open Door Community Health Centers and United Indian Health Services are being recognized at the Board of Supervisors for their commitment to testing young children for lead poisoning when they are seen at their offices. Please join us in thanking them for their efforts.

One of the key ways to prevent childhood lead poisoning is through good nutrition. Eating foods high in iron, calcium and Vitamin C, and low to moderate in fat can help protect children by minimizing the amount of lead that can be absorbed into their blood. If you’d like more information about lead poisoning, testing, or a list of food sources to protect against lead poisoning, call the Humboldt County Public Health Branch at (707) 268-2132 or toll-free at 1-866-597-1574.

Here’s a recipe that includes all of the traits to help with lead poisoning prevention. It’s a good source of protein, iron and calcium, and has a moderate amount of fat... and kids will enjoy it!


Microwave Taco Casserole
(adapted from Magic Beans)

1 lb. ground turkey or lean ground beef
½ c. chopped onion
1 – 15-oz. can pinto beans, rinsed and drained
8-oz can no-added-salt tomato sauce
¼ c. salsa (your spice preference)
1 tsp. chili powder
½ tsp. ground cumin
1 ½ c. shredded low-fat Monterey Jack or part-skim mozzarella cheese
2 c. broken, baked tortilla chips
1 c. shredded leaf lettuce
¼ c. sliced green onions
¼ c. sliced ripe olives
8 oz. fat-free sour cream or nonfat plain yogurt

1. Crumble meat into a 1 ½ qt. microwave-safe casserole (that has a lid); stir in chopped onion. Cover with wax paper; cook on high for 4-5 minutes, or until meat is no longer pink, stirring once. Drain off any fat.
2. Mix in pinto beans, tomato sauce, salsa, chili powder, and cumin; cover with lid; cook on high about 6 minutes, or until bubbly. Stir half-way through the cooking.
3. Top with shredded cheese and cook uncovered, on high for about 1 more minute, or until cheese melts.
4. Top with broken tortilla chips and lettuce. Garnish with green onions, olives, and sour cream or yogurt.

Serves 6, 1 ½ cup servings, with 383 calories per serving, 11 g. fat, 58 mg. chol., 295 mg. sodium, 7 g. fiber, 35 g. carb., 36 g. protein.

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October 29, 2008 - Nutrition Tips for the Holidays

There are just a couple of days until Halloween, and the “official” beginning of the holiday season. This week, Colleen Ogle, a fellow dietitian with Public Health is sharing some ideas for this time of the year.

The holiday season is a great time to enjoy time with family and friends. As with any tradition there is good food, and lots of it! This fantastic time of year doesn’t have to mean weight gain and guilty eating! The trick is to focus on a balance of good food, fun and activity! The following ideas will make it easier!

• Take it easy on yourself and be realistic. The holidays are not a time to lose weight. Instead, strive to maintain your current weight. Decide not to begin dieting on January 2! Just the anticipation of food restriction can encourage overeating…and, restrictive diets don’t work well.
• Make it a habit to eat meals! As much as possible, keep regular meal times to assure adequate nutrition, and include lots of vegetables and fruits. It’s easy to think of an upcoming party and decide to go hungry in order to “really enjoy” all the great food, but that makes overeating hard to avoid! Instead, eat a light protein snack before going to an event.
• Be sure that children also have access to regular, healthy meals. Help them make good choices from holiday fare while still allowing them to enjoy foods of the season.
• If possible, offer to bring a healthier dish to a party. Your host might appreciate it and you will know that there is at least one healthy offering on the menu.
• Create a plan. Think about what foods may be at the party, which ones are favorites and which ones can be bypassed. Use the smallest plate available and fill it with the foods you really want! Choose small amounts. Avoid heaping food on the plate. Then move away from the table! Find a comfy place to sit, relax, and slowly eat. Savor each bite and only eat until satisfied. You’ll feel content rather than uncomfortably stuffed.
• Choose beverages wisely. Alcohol contains empty calories. If you choose to drink, select light wines and beers. Limit alcohol, because it can cause you to eat more than you were planning to. Soda, fruit punch and eggnog can also contain many calories! In contrast, water with a splash of fruit juice is virtually calorie free.
• What really matters is the total amount and types of food eaten over a period of several days. Overeating one day won’t sabotage your weight. If too much is eaten at one meal, go light at the next!
• When hosting a party, take the focus from eating and plan activities such as making wreaths, dough art decorations, or creating a gingerbread house. Try serving a holiday meal to the community or taking a walking tour of decorated homes.
• Steer clear of fast food. The holiday season can keep you busy and at times fast food might appear to be a good option. These foods are usually high in fat. A little planning ahead and some frozen meals that you’ve prepared ahead of time can help to keep your family eating well.
• Work some physical activity into every day, even if it’s just a stroll around the block. Taking a quick walk can alleviate stress that can come with holiday bliss, in addition to helping regulate appetite and burn calories.

Enjoy your loved ones! Reach out to someone new! Food is a big part of the Holiday Season, but it doesn’t have to dominate. Put the “shouldn’t” of eating behind you! Relax, enjoy yourself and remember what the season means to you!

Here’s a quick, delicious dip to share at holiday parties.


Chickpea Dip with Fresh Vegetables
(adapted from Everyday Healthy Meals)

1 (15-oz) can chickpeas (also known as garbanzo beans)
3 cloves garlic
¼ c. plain nonfat or lowfat yogurt
1 Tbsp. lemon juice
1 tsp. olive oil
¼ tsp. salt
¼ tsp. paprika
1/8 tsp. ground black pepper
Fresh vegetables of your choice cut into “dip-able” shapes, such as carrots, celery, bell peppers, cucumbers, raw sweet potatoes, or snap peas

1. Put the first eight ingredients into a food processor or blender and blend until smooth. (If you don’t have a processor, you can use a fork, but the dip will be a little lumpy.)
2. Serve at room temperature with vegetable slices and snap peas.

Makes 4 servings, with 2 Tbsp. per serving, and 211 calories, 4 g. fat, 1 mg. chol., 336 mg. sodium, 8 g. fiber, 34 g. carb., 11 g. protein.