Flavoured Milk: What's all the Fuss?

I have a confession to make- I give Fussy Toddler flavored milk… Even after all the publicity about banning this controversial beverage from school cafeterias across the USA (read more at Jamie Oliver's Food Revolution). To be fair to myself, the reason I have given in to this ‘vice’ is that I’m concerned about said Toddler’s low calcium intake. Despite regularly offering her other rich sources, like cheese, tofu, beans and yogurt, being as she is, she will eagerly wolf down these foods today, only to reject them completely tomorrow, so there is no regular calcium source that’s as convenient as milk, and she drinks it almost everyday.

So what's all the hype about banning flavored milk from schools? It appears that the initial reason was to encourage milk consumption with the aim of improving nutritional quality and to discourage high intakes of sugary beverages, such as soft drinks (pop) and fruit juices. 

The findings of a fairly recent study of over 7000 children published in the Journal of the American Dietetic Association supported the inclusion of flavored milk for school children and adolescents, finding a positive influence on nutritional status with no effect on weight. Sugar intake did not differ between milk drinkers and non-milk drinkers. Bear in mind this study was funded by the Dairy Council.

Still, childhood obesity statistics in the US are alarming. The Centers for Disease Control and Prevention (CDC) report about 17% of children and adolescents between ages 2 and 19 are obese. Also, certain racial and ethnic groups, particularly in low-income societies, are at much higher risk. There is an urgency that we need to do something about this epidemic, and I guess sugar-loaded milk was an easy target.

Is it a step in the right direction? Children learn to eat a certain way through a variety of factors: it begins in their homes, but elements such as peer pressure, media, taste preferences (we all have a hedonistic preference for sweet things), and access to food/food availability, all influence their food choices. So yes, I think it is a very good place to start. With the right 'marketing', clever nutrition education and health promotion in schools, it can be very successful. All school districts are also revamping their menu's to reduce bad fats and sugary foods, and hopefully using innovative ways to encourage more fresh fruits and vegetables.

Until I get Fussy Toddler (Daughter #2) to drink plain milk exclusively, here are some strategies I use in the meantime:
I try to offer plain milk regularly, especially when her sister is drinking it, in a special cup with a colourful straw, and that seems to work sometimes. I prefer to use chocolate milk mix powder or strawberry-flavored syrup mixed with plain milk instead of buying the pre-made flavored milk, because I can easily control how sweet to make it (I use just enough to flavor it). Secondly, most commercially available flavored milks contain 1% fat, whereas I prefer to use 2% or whole milk for my petite toddler who could do with the extra calories. Other ideas are flavoring milk with blended fruit, offering smoothies, or adding a few drops of vanilla extract and honey to vary the taste. With the heat, I've also been making yogurt pops, which are the current favorite.Very occasionally I buy chocolate milk from the store as a treat for Daughter #1, and by diluting it with plain milk they both find it just as acceptable!

Egg-free Cupcakes: Bittersweet Birthdays

Recently my daughter (Daughter #1) celebrated her fourth birthday. In the past few months, it's as if she has really blossomed out of her little shell. Although I feel as if I still have a little shadow that follows me around everywhere, even at home, it's become less intense. In the early years, she used to burst into tears if a stranger even looked at her, then later on it would be a certain glare that clearly communicated "don't come any closer!", even to friends and relatives. Any social occasion was always very stressful for me, as it entailed her sitting on my lap the entire time, or crying if I didn't carry her around with me everywhere I went. Adult conversations were almost impossible, and play dates were frustrating. I started to think there was something wrong with my parenting skills, that I wasn't challenging her to socialise and that I was being overprotective. Then Daughter #2 came along, and suddenly all the guilt evaporated: like almost complete opposites, Daughter #2 is friendly, outgoing, adventurous and independent. Same parenting, different personality. Even Daughter #1 notices the difference. The other day, she asked me why her sister 'talks to everyone' and I explained that she's being friendly and enjoys meeting new people.

The last four years have been testing and trying, but as we celebrate Daughter #1's birthday and proudly reflect on how she's grown and matured, it is also with a bit of sadness as I realize my Baby is growing up!

All the Birthday Girl requested were cupcakes with pink frosting and sprinkles to celebrate her day, so I thought I'd give these a try. Of course, to accommodate my toddler's egg-allergy, I needed something egg-free, but I wanted to avoid the usual banana muffin-type cupcake. I was impressed with the texture- not too heavy and moist -and my idea of using evaporated milk added a richness and depth of flavour that I like. I must admit that I don't think they would be as tasty without the buttercream frosting, but then again, a cupcake is not quite a cupcake without frosting!

Egg-free Birthday Cupcake Recipe

Adapted from Chef Chloe's Vegan cupcakes

Ingredients

1 1/2 cups all-purpose flour
1 cup granulated sugar
1 teaspoon baking soda
1/2 teaspoon salt
1 cup evaporated milk (or coconut milk, non-dairy milk, or water)
1/2 cup canola oil
2 teaspoons pure vanilla extract
2 tablespoons white vinegar

Directions

Preheat oven to 350 degrees F (180 degrees Celsius)
Combine flour, sugar, baking soda, and salt in a mixing bowl.
In another bowl, combine the milk, oil, vanilla and vinegar.
Combine the wet mixture with the dry ingredients until completely mixed.
Pour batter into a lined cupcake baking pan.
Bake for 15-20 minutes, or until an inserted toothpick comes out clean.

Buttercream frosting

1/2 cup softened butter or margarine
3-4 Cups icing sugar
3-4 tablespoons milk
1 teaspoon pure vanilla extract
Few drops food colouring

Combine all ingredients.
Beat until creamy (about 1-2 minutes).
Add more milk if necessary to reach spreading consistency.
Spread on cooled cupcakes.

This gives you an idea of the texture- a bit denser than with egg, but equally delicious.

Happy Birthday my Sweetie Pie!

Food with Conscience: Healthy Summer Holiday Eating

We've just returned from a great holiday in Washington DC, conveniently timed with Husband's long-time wish to attend the 111th annual US Open. We courageously decided to drive the 10 hours instead of flying, but chickened out 6 hours later by staying over at a popular hotel chain, with complimentary breakfast. There aren't many safe food options in the middle of nowhere, so we decided to play it safe and ordered hamburgers, fries and a high calorie salad (yes, ranch dressing with croutons) from a well-known food chain. The breakfast offered good variety, but turned out to be not very satisfying. Everything was plastic, including the food. Less than an hour later, my 4 year old was ready for a snack (and she had had a substantial-sized breakfast). So we jokingly called it the 'Dollar store' breakfast- looks good but will probably not last long.

When we arrived in Washington, I was pleasantly surprised by the number of healthy eating-out options available that are also child- and budget-friendly, all within walking distance from our hotel (Dupont Circle area). By healthy I mean amazing on-site open flame stone baked flat-breads such as that found at Cosi, who offer fresh sandwiches with wholesome toppings (with a side of baby carrots or chips with each meal) and the Mexican Grill Chipotle, who make a delicious gourmet burrito (see picture below) stuffed with cilantro-lime rice, black beans, a variety of barbecued meats, and fresh salsa and guacamole. Panera Bread offers yummy breads and pastries, but we opted for a refreshing strawberry poppyseed and blueberry salad, and the Sierra Turkey on Asiago Cheese Focaccia with smoked turkey, chipotle mayonnaise, field greens and onions. With our South African roots, Nando's Peri Peri Chicken is a firm family favourite, so we were happy to stumble upon one close by. The chicken marinade can be spicy for some kids, so opt for the lemon and herb sauce that has less of a zing (or the kids menu), but there are options like corn on the cob and fresh Portuguese rolls to complement the meal as an alternate to fries, and pita's and wraps. A whole chicken plus two large sides comes to less than $24.

If you're heading to the Capital, the frozen custard at the Shake Shack is creamy-delicious and so nice in the summer heat. Also good to know that all their dairy is hormone-free. The burgers looked good, but we didn't get to try them.

All restaurants have a kids menu, though we preferred to order two adult portions for all four of us. Most meals came to no more than $25-30 per meal. We always carried chilled bottled water, so there was no need to buy any drinks.

Incidentally, on writing this post, I discovered that three of the four restaurants we visited were chosen as one of America's 10 Best Family restaurants 2011 by Parents Magazine. Coming from Canada, we weren't familiar with these restaurant chains, so I was quite pleased to see our parent radars seem to work very well! Kudo's to Husband who picked many of our meals.

While most people may associate holidays with overindulging, I think we left Washington with good 'food conscience', despite our initial 'plastic' food encounter!

The Chipotle Burrito- tastes as yummy as it looks.

Food Revolution Part II: Lighting fires

This week I was very interested to tune in again to see Jamie Oliver's Food Revolution, and it was all about shock tactics- getting people to see and feel the consequences of their food choices.
The first was teaching teens the concept of calories, where students were given the choice of a snack and then had to work off the equivalent calories they had just consumed by doing laps around an athletic field (with weighted backpacks). To give you an example, one orange needed 3 laps to be worked off, while a candy bar needed 11 laps. There were other things like overfilling a car with a week's worth of fast foods, and people sharing their life stories of what it's like to live with their diabetes, obesity, hypertension etc. There's nothing like lighting a fire under your behind to get you moving, and I think Mr Oliver and his team are doing a great job in getting people to change their eating habits, despite barriers from the LA school board.

In practice most of us don't have the luxury of these same sensory shock tactics, but in the days before I had kids when I was in full time practice, I used to share rooms with a family physician. I don't know exactly what she said to her patients, but some of them used to run into my office to make an appointment as if their life depended on it (which in many cases it did). Now that's excellent healthcare- getting patients motivated in such a way as to seek dietary and lifestyle advice as if a fire had been lit under them.

Also, if you're a fan of Dr Oz, you may find his June cover story in Time magazine to be interesting reading. It's one thing to dispense advice to change your lifestyle, but when you become the patient it's funny how things change- this article provides excellent insight into what it's like to be the patient with the disease, and how important it is to take your doctor's advice seriously.

Take some time today to honestly review your health- it may just save your life!

Tortillas: Avoiding 'sliced bread fatigue'

I think my girls and I have 'bread fatigue'. Okay, it might just be me (and something to do with this heat wave), but the idea of having anything bread-like for lunch today was not appealing. I already did pasta, Chinese noodles, English muffins, and pizza in the preceding days, so my options were few. Also, with temperatures soaring to 40 deg C, I was not going to drag my already cranky children to the grocery store. That's when I thought of making tortillas. I used to do a simple batter version- flour and polenta (maize meal) mixed with milk- but I think the recipe is packed away somewhere (we moved house recently). The recipe below is a simple dough version of tortillas and is healthier than the classic recipes that tend to use animal fat or lard. By adding wholewheat flour, I increased the nutrient and fibre content. It's so easy to make, and it provided an excellent activity for my preschooler who loves to help me in the kitchen. Nothing beats 'home-made' and to me, it tasted so much better than sliced bread!

Recipe

1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1 teaspoon salt
1/3 cup vegetable oil
2/3 cup warm water

Combine flour and salt in a mixing bowl.
Add oil and water and mix together to form a dough.
Place the dough on a floured surface and knead until smooth.

Divide the dough into 10-12 pieces and roll into balls.
Place in the fridge for about 30 minutes (or more if you have time) to allow it time to rest.
Roll each ball out to about 6 inches (15 cm) in diameter, or to your desired thickness.
Fry on a good non-stick or cast iron pan - high heat if you want them soft, medium-high heat if you like them crispy. When bubbles start to form, flip over to brown the other side.

Food Revolution: Food for Thought

Lately I've been following the reality show "Jamie Oliver's Food Revolution- Season 2" and I must say, I was shocked by what I saw. Yesterday's episode showed Jamie asking 17-year-old students basic questions about food, something like "Where does butter come from- a cow, corn, or cheese?". You wouldn't believe the answers he got. This most basic lack of knowledge about where our food comes from really gets me fired up. It's no wonder we're facing a multitude of health problems related to poor diet.

Here's a preview of Jamie giving an education session to elementary school children, another eye-opener. Of course it's a good idea to include topics about nutrition and healthy eating in schools, but our homes should be the first place our children learn basic things, like what a tomato looks like.

Although my preschooler already has a keen interest in cooking and foods, I for one am making sure my girls are involved in shopping and cooking, and that they are aware of the benefits and pleasures of fresh, home-made, free-range, organic, locally-produced foods.

Blueberries, a Super-food: No mother's guilt today

Did you know there are only three fruits native to North America? Commercially viable fruits, that is. They are blueberries, cranberries and concord grapes. Blueberries have been labelled a superfood for their numerous health benefits. According to the USDA database of the antioxidant activity of over 40 different fruits and vegetables, blueberries rank among the highest on a per serving basis, and wild blueberries outranked cultivated blueberries.

Why blueberries are super:

Rich in Vitamin C- a serving of blueberries provides almost 25 % of your daily requirement.
Anthocyanins are the 'blue' in blueberries. They are members of the flavonoid group of phytochemicals that are thought to provide a whole host of benefits:
Like cranberries, blueberries contain a substance that can assist in preventing urinary tract infections by inhibiting bacteria attachment to the bladder wall.
They may aid in the prevention of cancer, particularly from eating wild blueberries.
Blueberries may help reduce stroke damage in the brain.
They may reduce the risk for heart disease by protecting blood vessels in the heart and potentially reduce the build-up of cholesterol in artery walls.
Blueberries also show anti-ageing benefits and may reduce the risk for Alzeimer's.
A more recent study showed an improvement in insulin sensitivity in a group of obese adults when supplemented with a blueberry smoothie over a six week period, suggesting anti-diabetic potential.

Before you overdose on blueberries and do a 'Violet Beauregarde' from Charlie and the Chocolate factory, take note that many of these studies have been conducted in animals and have yet to be translated to human studies.

I currently have about seven to eight different boxes of cereal in my pantry, not because I like it that way, but because I have two fussy palates to appease (they get bored easily) and a strong motherly and nutritionist's determination to feed my family well. Now that the weather's finally warmed up, this morning I decided to make a fruit smoothie. I mashed up some frozen wild blueberries, banana, low fat vanilla yoghurt, crushed bran flakes and some milk. No hand blender necessary. And the best part is it was lapped up without complaint and the kids got their boost of superfoods, fibre, and calcium. Healthy mission accomplished! No mother's guilt today.