Milk and Cookies for Santa

Santa…the mere mention of his name elicits pure joy in the hearts of the young and those young at heart. Christmas Eve traditions culminate with the laying out of the milk and cookies chosen specifically for Santa’s enjoyment. In my house, making the cookies for Santa has become one of our family’s favorite traditions.

The recipe card for my Great Grandmother’s Sugar cookies is weathered from flour, sticky fingers and the love passed down from generation to generation. Each year, on the 23rd, I am assigned the task of baking a multitude of these cookies to be decorated the following night. I make sure to include the angels, stars, mittens, Christmas trees, Santa hats, stockings, and snow men that my three angels MUST have to create their cookie masterpieces.

After church on Christmas Eve our home transforms into Santa’s workshop. Instead of toys, we have cookies galore with every possible icing color, sprinkle and glittery decoration imaginable. The elves are my children, nieces, nephews, cousins and neighborhood friends who have heard of our tradition and want to be part of it. Fueled by hot cocoa, they work until every last cookie is complete. Favorites are chosen for Santa and an ice cold glass of milk is poured before everyone settles in for a long winters nap.

Try our favorite hot cocoa recipe and share it with family while enjoying your favorite holiday traditions!

Crockpot Hot Chocolate
5 cups Milk
½ cup Hershey’s Cocoa
½ cup sugar
1 cup hot water

Directions
Combine cocoa, sugar and hot water in large pan. Stir and bring to a gentle boil. Transfer mixture to crock pot and add milk. Stir, then cook on high for 2 hours or on low for 4 hours, until hot. Pour into mugs, then top with whipped cream and enjoy!

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Guest blog by Wendi Morgan, RN

Wendi has been a Registered Nurse for 25 years and a School Nurse in Daviess County Public Schools for the last 17 years, where she currently serves as District Health Coordinator.  Wendi oversees the School Health Program in DCPS and participates in the Wellness Initiative for the district.  In addition to her job she currently holds the position of President and Exhibitor Chair of the Kentucky School Nurse Association.   In 2006, Wendi was named the Kentucky School Nurse of the Year by KSNA.

 

Homemade Holiday Gifts

‘Tis the season…for gifts! The holiday season is an exciting time filled with family, friends and shopping. Give yourself a break this year and make some of your gifts instead of buying them. Not only will you save money, but the recipient will appreciate the effort and thoughtfulness of a homemade gift.

Here are a few of my favorites. All your gift recipients will need is milk or yogurt in their fridge to mix in and they are on their way to delicious and healthy treats!

Hot Chocolate Mix

A cup of hot cocoa is one of the hallmarks of the season, so spread holiday cheer with a gift of Homemade Hot Chocolate Mix. There are so many things you can do with the mix—from adding spices and crushed peppermint candies to chocolate chips and mini marshmallows. However, the real treat that you’ll be giving is the gift of health. By adding milk to the mix, your friends and loved ones will be getting 9 essential nutrients with every sip.

Muffin Mix

My favorite basic muffin recipe includes 2 cups flour, 1/4 cup sugar, 1 tablespoon baking powder & 1/2 teaspoon salt. You can add anything to the mix from cinnamon and pecans to blueberries and oats. Attach a note on the mix with instructions to add 1 beaten egg, 1 cup milk and ¼ cup oil, mix well and bake at 400° for 20-25 minutes in greased muffin tins.

If you or your gift recipient wants to decrease the fat, use a conversion chart, which shows you how you can replace fat in recipes with yogurt to pack a real nutrition punch!

Dip Mix

A great dip is perfect for any occasion, so the gift of a dip mix is ideal. Simply mix all of the ingredients in this Homemade Ranch Dip Mix together, place in a glass or plastic bottle and jazz it up with a bow. Include instructions to mix with 1 cup of low-fat, plain Greek yogurt for a delicious treat.

The Greek yogurt in the recipe provides double the protein as regular yogurt and has probiotics to help ward off colds during this cold and flu season.

Spread holiday cheer and save money this holiday season by exploring all of the wonderful homemade gifts that you can make.

Lanier Dabruzzi MS, RD, LD

Let them eat cake (and vegetables) too!

As a mom, I believe every child should be treated like royalty on their birthday. What parent doesn’t want to make a child’s birthday memorable? But as a registered dietitian, I am concerned with the abundance of unhealthy foods being served.

Unfortunately, most birthday bash staples include junk food like chips, pizza, ice cream and soda. This is  fine occasionally, but parties have become a regular weekend activity making unhealthier foods part of our kids’ weekly diets.

Fortunately, there are lots of fun and healthy snacks parents can offer. Read on for yummy ideas – no fizzy drink or junk food required!

Serve up salad on a stick.

Here’s a twist with kabobs, try salad on a stick which also offers a unique way for children to eat vegetables. Skewer carrots, green pepper, cherry tomatoes, and protein-rich low-fat cheese cubes and offer hummus for dipping.  Clip the end of the skewer for safety.

Bypass baked goods.

Keep the cake center stage and avoid any added baked goods. Instead of cookies and cupcakes, create a yogurt parfait station with fresh fruit and whole grain granola toppings.

Skip fizzy beverages.

Sodas and sports drinks are the biggest source of added sugars and calories in children’s diet.  Offer bottled water or low-fat milk with curly long straws. Both white and flavored milk provide nine essential vitamins and minerals that are important for development and good health.   

Healthy party favors.

Keep the spirits of good health alive with party favors. Offer grab and go snacks such as whole grain cereal bars, portable yogurts, dried fruit and string cheese. Consider art supplies or books in place of candy.

Birthdays can still be a very special day- just add healthier menu ideas and let them eat cake and vegetables too!

Rebecca A. Turner, MS, RD, LD 

Don’t Run Thirsty

Extended daylight, local events and the excuse to wear comfy shorts make the season special for runners. As I hit the pavement for an afternoon jog, I am quickly reminded the downside to summer running: humidity! For safety, let’s review good hydration strategies.

Start Hydrated
If you start under hydrated then you start off at a disadvantage. Water should be a part of everyday- training or not. Make sipping on water a daily habit. Before every run drink 2-3 cups of fluid 30 minutes before.

Stay Hydrated
If your run is over an hour, you will need to hydrate in the midst. Develop a system that works best for you and stick with it.  At minimum, drink a cup (8 ounces) of fluid every 15-20 minutes. This can be done at once or take sips along the way.  If you are running over an hour, I advise electrolyte replacement. Look for low-sugar options to avoid unnecessary calories found in sports drinks. Try tablets that dissolve in water or electrolyte pills. Another option is dilute sports drinks by half.

Finish Hydrated
Even the best hydration plan won’t fully replace all the electrolytes and fluid lost during a summer run. Post run hydration fills the gaps.  Low-fat chocolate milk is nature’s recovery drink. It’s a simple and effective way to refuel and rehydrate your body after a hard workout. It is packed with 9 key nutrients, including some nutrients not typically found in sports drinks, like protein, calcium and vitamin D to strengthen bones and reduce the risk for stress fractures. It also tastes great and is affordable!

Dehydration is the most common nutritional cause of poor running performance and the most preventable. With a little forethought and preparation you can develop a hydration plan that will keep your whistle wet.

Rebecca A. Turner, MS, RD, LD

More Game, Less Sports Drinks

Being the pediatrician at my kids’ soccer games is always fun. I get to watch not only my own children, but classmates and rivals of theirs who know me as their doctor. There are plays the likes of which you’ll never see at the World Cup, and the whole thing is free! But after the games, when the snacks and drinks come out, I often wince. These kids have just spent the last hour in the sort of healthy activity that brings a smile to a pediatrician’s face, and then we reward them with cookies, chips, and sports beverages.

Wait, you say, they just played sports! Isn’t that what sports beverages are for? Well, yes, but some pediatricians would be happier seeing those kids drinking water or milk. In fact, a 2011 clinical report in the journal Pediatrics suggested that sports drinks are rarely appropriate for children and teens, and “energy drinks” are pretty much appropriate for no one, ever.

After chasing each other around a field what children need is not more added sugar. They certainly need hydration. But active children also protein, potassium, and calcium, the sorts of nutrients found in healthy snacks and low-fat milk. Some kids and teens drink sports beverages in order to do nothing more taxing than playing Madden NFL 13 on the Xbox. Not only can the sugar content of these beverages rival that of sodas, but they also contain added sodium that may elevate blood pressure and other ingredients that can erode tooth enamel. I know these kids’ thumbs get a real work-out, but really?

So yeah, I am that dad, the one with the cooler full of orange slices, yogurt, water and milk. But every weekend there are more of us, and the kids are better off for it.

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Guest blog post by David Hill, MD, FAAP.

David L. Hill, MD, FAAP is vice president of Cape Fear Pediatrics, a 15-provider, 2-clinic practice in Wilmington, NC. A Memphis native, David attended Rice University then enrolled at the University of Texas Houston Medical School. David moved to North Carolina to train in pediatrics and internal medicine at UNC Chapel Hill and has been board certified in both specialties. He continues to serve the UNC School of Medicine as an Adjunct Assistant Professor of Pediatrics. Dr. Hill is interested in issues related to fatherhood, the impact of media on child health, evidence-based medicine and best practices; he is fluent in Spanish. Dr. Hill writes and broadcasts on childcare issues for local and national radio, television, and Internet-based media, writing a weekly column for Pediatric News and serving on the expert advisory panel of Parents.com. He serves on the Executive Committee of the North Carolina Pediatric Society and as Chair-Elect of the American Academy of Pediatrics Council On Communications And The Media and is on the editorial board of Pediatric News. He is also the author of Dad to Dad: Parenting Like A Pro, (AAP Publishing, 2012). David enjoys running, martial arts, and standup comedy. He lives in Wilmington with his wife, three children, and two step-children.

Cross the Finish Line: Tips for Marathon Training

  Running has been a part of my life for years. Growing up, I watched my Mom compete in 10K races and while in college, I made running a regular part of my exercise routine. I have completed 11 half marathons and ran my first marathon in October 2012. I chose the Marine Corp Marathon, after hearing many reviews about a great course with excellent support from the Marines.

A few tips that I followed during my training to help keep it manageable and enjoyable:

1. Have a support system. Mine consisted of 2 friends that were also training for their first marathon and my family. My training partners understood what each other was going through and knowing that you have running buddies waiting on you to run at 5:30AM is a huge help! My family was supportive of early morning runs, long training runs, and much needed afternoon naps.
2. Have a plan. Find a training schedule online, talk to a running coach, and stick to your plan. Put it in your calendar, print it out for a visual reminder, and track your miles for motivation. I followed Hal Higdon’s Novice 2 and I use dailymile.com a free website to track my mileage.
3. Know that nutrition is an equally important part of training. I found that smaller and more frequent meals worked best to keep me properly fueled. After long runs, I would find that while hungry, the idea of eating a large meal was not appealing, but I knew I needed calories, carbs, and protein. Low-fat chocolate milk was often my go-to after long runs, providing the nutrients that I had depleted. It tastes great, and I felt good knowing that it provided my body what it needed, leaving me satisfied until I was ready to eat a more substantial meal.

After training for nearly five months, running more than 500 miles, I finished my first marathon in the time of 5:04. I love that my daughters ask me if I won the race and are just as excited about the shiny medal, even if it didn’t come with a first-place finish. It makes me proud to show them how to have a healthy lifestyle, just like my Mom showed me.

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Guest blog by Susan Z. Davis.

Susan Davis is a marketing professional living in Greensboro, NC. Her experience includes marketing, project management, and public relations for a variety of clients including those in healthcare, higher education, retail, and the publishing industry. She is married with twin daughters, enjoys writing, running, and writing about running on her blog. To read more about her training experience, please visit www.loveandlabs.wordpress.com.

Reasons I Love Milk

I love milk. You could call it a beverage obsession. But I have my reasons.  As a registered dietitian, a runner, a wife and a first time mom-to-be trying to sustain a hectic schedule, I know taking a few minutes each day for a tall glass of milk is all I need to be recharged.

It builds strong bones.

Research has long shown that dairy’s nutrients are vital to the development of bones and reduce the risk for developing rickets and osteoporosis. A simple cup of low-fat milk provides 30 percent of the daily value of calcium, a mineral that helps build and maintain strong bones and teeth.

Sunshine in a glass.  

It’s not just calcium that makes milk bone-friendly, dairy products contain other bone building nutrients including vitamins D, phosphorus, potassium, and protein. Vitamin D not only helps our bodies absorb calcium, but also may boost immunity, reduce the risk for some cancers, and promote better blood pressure. Today, all commercial fluid milk sold in the United States is fortified with vitamin D.

Refuel from a run.

As a dietitian and marathoner, I know the importance of post-workout nutrition. A growing body of research supports the many recovery benefits of low fat chocolate milk. Low-fat chocolate milk contains high-quality protein to help repair and rebuild muscles after strenuous exercise.

Maintaining a healthy lifestyle is important, no matter how chaotic life may seem. At only 25 cents a serving, a single glass of milk delivers a package of nine essential nutrients important for good health. Few foods provide this unique contribution of nutrients. To answer the popular question “Got Milk?” You bet!

Rebecca A. Turner, MS, RD, LD

 

 

 

Top 5 Reasons You’re Not Losing Weight

As a dietitian, people often ask me why they aren’t losing weight. Sometimes, it takes a deeper look at what you are doing and eating to really uncover the reasons.

Here are the top five surprising reasons why this may be happening to you:

1. Portion Distortion
   Even the healthiest meals can pack on the pounds when you are eating a portion that is too large. Educate yourself on the proper portion sizes of food, so that you can accurately estimate how much you are consuming.
2. Running on Empty…Calories
   Empty calories can pack on the pounds quickly. Pay attention to the foods that are only offering calories and not nutrition, such as sweets and soft drinks.
3. You Are Getting Very Sleepy
   Feeling tired can cause us to reach for the nearest sugary snack to boost our energy or carb-heavy, salty foods for comfort—both of which can pack on the pounds. Research shows that sleeping less than 7 hours a night can lead to weight gain. Try sipping our Chocolate Comfort Sipper before bed to help you fall asleep and stave off that added weight.
4. Healthy Halo
   Granola and salads are healthy, right? Well, it all depends on portion size and ingredients. Read the labels and don’t be afraid to ask your server about how salads are prepared. You might be surprised about foods that you thought were healthy and others might be more nutritious that you thought—like chocolate milk!
5. B-L-T’s (Bites- Licks-Tastes)
   A few samples at the grocery store, making sure the sauce is just right for dinner, a nibble of a cookie at work—those don’t count right? Wrong. Just because it’s not technically a meal doesn’t mean that the calories don’t count. Whether it’s grazing throughout the day or preparing a holiday meal, the small bites, licks and tastes can really add up.

What are some of your favorite tips to shaving the calories and pounds? I’d love to hear from you in the comment box below.

Lanier Dabruzzi, MS, RD, LD

Tennessee Dietitians take to the Farm

Twenty-three registered dietitians from across the state enjoyed a beautiful day in April learning more about agriculture while on an educational farm tour experience. Attendees visited and toured Hatcher Dairy Farm where they tasted butter, white and chocolate milk, and saw firsthand how milk travels safely from farm to glass. During a delicious and healthy lunch at Tap Root Beef farm, Assistant Commissioner of Tennessee Department of Agriculture, Jai Templeton, spoke to the group about the important role of agriculture throughout the state and what resources are available to farmers and dietitians.

To end the day, farm tour attendees took a fun hayride on Tap Root beef farm where they learned more about beef cattle and the beef industry in Tennessee. We couldn’t have asked for a more beautiful day to experience these two great Tennessee farms! The farm tour experience was provided through a partnership between the Tennessee Beef Industry Council and the Southeast Dairy Association.

Tracy Noerper, MS, RD, LDN, SNS

Soccer Mom Snack Attack

It’s official. I am a soccer mom.  This spring my 4 year old son joined his first organized sport.  The day after we received his team information (and snack schedule) I saw this article, citing a study that states kids who play sports eat more junk food and are more likely to eat more fast food, drink soda and consume more total calories overall.  Then I watched this video, which, among many things, states that the average 8 year old will only expends 150 calories in an hour of a high intensity sport, yet the snacks they are typically consuming are around 300-400 calories.  So do 3 and 4 year olds really burn enough calories to justify a snack after a 45 min practice, especially when they will head home for dinner?

If moms are going to offer snacks, we should use this as an opportunity to help fill the nutrient gaps in a child’s diet and offer a nutritious snack while building healthy habits.  The good news from the above mentioned study is that it also found that kids participating in athletics tend to eat more fruits, vegetables and drink more milk than those who don’t.   So, this soccer mom will be sure to bring healthy snacks on my assigned day with hopes that I can instill healthy habits and good nutrition in these budding athletes.   Below are some healthy snack ideas for your aspiring athlete and their teammates.

Additionally, see this blog for more great tips on fueling young athletes.

• String Cheese and fresh fruit
• Yogurt in a tube (try freezing it)
• Chocolate milk
• Trail Mix
• Mini whole wheat bagels with peanut butter or cream cheese
• Fruit Kabobs

What is your favorite snack for young athletes?

Laura Buxenbaum, MPH, RD, LDN