Chris Sare : Nutritionally Yours

BEWARE THOSE LINGERING COLD & FLU GERMS

noreply@blogger.com (Chris Sare) — Wed, 07 Mar 2012 18:00:00 +0000

Spring is near, but cold and flu season is still here. Don’t let down your guard. Keep those bugs away with healthy habits.

Wash your hands. Cold and flu viruses often creep inside your body by way of your hands to your face. Keep your hands clean by thorough washing, with soap and lots of water. Use hand sanitizer in between. It works.

Use the sanitizer setting on your dishwasher. Get your glassware, dishes and utensils germ-free.

Be aware of potentially hazardous surfaces – door knobs, phones, computer keyboards. The tops of desks at work are notorious. Use sanitizer wipes as needed.
Don’t get too close to sneezy, sniffly people. Some things you don’t want to share.

Stay dry and warm. Spring showers may bring flowers, but they can also chill you, which may make you more vulnerable to viruses. Use common sense.
Keep your immune system strong. Get the right foods, especially those with Vitamin C and antioxidants, to keep your body’s protective system strong. Citrus fruits, berries, tomatoes and green vegetables are good sources of many key nutrients.

Get a good night’s sleep. Yes, you still need about 8 hours, and children and teens need more. Don’t short yourself on nature’s great healer and soother. A sleep deficit can accumulate slowly and leave you worn out.

Goodbye, Pyramid. Hello, Plate.

noreply@blogger.com (Chris Sare) — Tue, 07 Jun 2011 18:37:00 +0000

The Obama administration and the U.S. Department of Agriculture have launched a new guide for healthy eating, dumping the familiar but confusing Food Pyramid. The new symbol is a plate with four sections, the two larger ones for vegetables and grains, and the two medium-sized ones for fruits and protein. A smaller circle on the upper right side, like a moon, represents dairy products.

The name of the new symbol? MyPlate, of course. The website? http://www.choosemyplate.gov/
We are pleased to see the new graphic, having previously suggested the idea on our own websites. Other organizations have offered the healthy plate concept, too. For kids, it makes a lot of sense to see what and how much to eat. For all of us, the daily reminder to eat vegetables and fruits is worthwhile. As we eat more health-promoting foods (especially high-fiber vegetables and fruits), we eat less of the fattening processed carbs and high-fat meats and treats. This new concept supports First Lady Michelle Obama’s Let’s Move! campaign to combat childhood obesity, an initiative that we wholeheartedly endorse.

For the grains, the USDA notes that the hearty portion on the plate should be at least one-half whole grains. We would suggest more.

For dairy, the USDA advises nonfat and low-fat. This could include milk and yogurt

Two more tips from the USDA:

Check sodium levels and choose lower-sodium foods

Drink water instead of sugary drinks.

Plus another tip from us:

Use a smaller plate to control portion size and thus calories. An 8-inch diameter plate, for instance, holds about 36 percent less food than a 10-inch plate.

Also be aware that eating and preparing food with your family promotes healthier eating patterns.

Kid’s Nutrition!!!

noreply@blogger.com (Chris Sare) — Wed, 11 May 2011 06:00:00 +0000

I’m so happy to share my new kid’s website at jaspersfoodiefriends.com with all of you! I hope you and your families will love my approach to making nutrition entertaining for kids! I developed these characters over the years after seeing how my daughter was teaching her kids to eat healthy and how the lessons I once taught her she was now teaching her children. There are characters, animation, games, lesson plans and so much to learn with the Superfoodies and our quirky guide Jasper. Make it a Superfoodie adventure with all your friends and family! Have fun, get healthy, and have loads of energy for school and play.

Happy Holidays, Everyone!

noreply@blogger.com (Chris Sare) — Wed, 15 Dec 2010 06:51:00 +0000

We hope the season is happy and healthy for all. Bringing in 2011 giving and feeling grateful for all we have is a wonderful way to start the year and end the year! One thing we are especially grateful for is our men and women in the military. We want to let them know we honor and support them all year long
We are also very grateful to have become associated with The Alliance for a Healthier Generation this past year. Our lesson plans are downloaded all over the world! Heather and I have been working diligently to help kids learn nutrition at an early age.
Health & Happiness
Chris

ALLIANCE FOR A HEALTHIER GENERATION APPROVES OUR LESSON PLANS!

noreply@blogger.com (Chris Sare) — Wed, 01 Sep 2010 05:09:00 +0000

We received some exciting news recently -- our lesson plans have been approved by the Alliance for a Healthier Generation, which was founded by the American Heart Association and the William J. Clinton Foundation to combat childhood obesity. Specifically, we can say: “The Alliance for a Healthier Generation has approved the ChrisSare4Kids.com lesson plans to be included in the Healthy Schools Resource Database used by schools enrolled in their Healthy Schools Program.”
We feel very gratified that our concept has received such prestigious recognition. Much of the credit goes to our education consultant, Heather S. Kahn, who has a multiple-subject clear Crosscultural, Language, and Academic Development (CLAD) credential with a multicultural emphasis, as well as a bachelor’s degree in biology. A proud mother of two sons, Heather has used many of her teaching strategies, lesson plans, and activities featured on ChrisSare4Kids.com at home and hopes to inspire a healthy lifestyle and eco-awareness with her children and other families. Visit our website and use these materials at home and at school for your family's health. Together, we can build a healthier generation.

COOL SUMMER SALADS

noreply@blogger.com (Chris Sare) — Thu, 22 Jul 2010 01:44:00 +0000

This summer I have enjoyed having family and friends over and making salads filled with fresh fruit, such as mangos, papaya, avocado, pears, grapefruit and oranges, along with walnuts or pecans and grilled chicken or grilled salmon.
Add raspberry or lemon vinaigrette and you have a powerful meal packed with nutrients including Vitamin C, beta-carotene, potassium, zinc and more. Instead of lettuce, I use spinach leaves combined with other greens. You can add shredded carrots and low-fat cheese if you like.
This salad, with its Omega 3’s and beta-carotene, is also great for your hair and skin. Papaya has Vitamin K, which is necessary for normal blood clotting and helps your body absorb calcium, which especially important for people at risk for osteoporosis. Raspberry is full of fiber and Vitamin C. Enjoy summer’s bounty. It not only tastes good, but it’s good for you.

June 2010

noreply@blogger.com (Chris Sare) — Sat, 05 Jun 2010 06:24:00 +0000

Summer is here and hopefully that gives us more time to spend with our families. In addition to reading outdoors under a shady tree with my grandsons, we’ll also be playing soccer, baseball and basketball and just running around. Boys are full of energy! My oldest grandson is taking swimming lessons, which I have to admit makes me very nervous. My little grandson is taking his first steps! We really enjoy taking the time to watch a sunset together, eating outdoors, and listening to each member tell a story about their day. Tucking my grandsons in bed at night is the perfect time for a make-believe story, cuddling and tenderness … they bring me so much joy.

Here are some summer tips!

Remember heat slows the metabolism so you need fewer calories. Also alternate your cardio workout with swimming; you will enjoy the change and enjoy doing it with your family. This is also a great time to rev up your metabolism twice a day. Try doing half of your cardio in morning and the other half in the evening. It’s a great way to keep your metabolism charged.
Good nutrition is key! Eat for fuel.
Stay hydrated. I cannot stress how important it is to drink water and lots of it. Your skin will glow!
Exercise properly to avoid heat exhaustion and remember to rest more often -- along with staying hydrated.
Now is the time for biking, hiking and many outdoor activities. Consider modifying your routine and work out outdoors.
Sunscreen. I can’t stress enough how important it is to use your sunscreen and spread it on liberally. Using too little is like diluting it and leaves you unprotected. Also, if swimming, reapply each time you get out of water. If you’re working up a sweat, you also need to reapply your sunscreen.
Add a little extra salt to replace sodium lost in perspiration. Eat more nutrient-rich foods like fruits and vegetables. They supply water and potassium.
For protein, try eating more fish, soy and lentils.
For a refreshing drink, have water with fresh orange slices, fresh strawberries, fresh mint, and crushed ice. Your family will enjoy it all summer long.

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noreply@blogger.com (Chris Sare) — Sat, 05 Jun 2010 05:01:00 +0000

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DON’T BASH VEGGIES

noreply@blogger.com (Chris Sare) — Sat, 24 Apr 2010 01:50:00 +0000

Hidden vegetables! Sneak in those vegetables so your kids don’t notice! What kind of message is that to give to our children? A very wrong one. The kind of message that will prevent children from developing healthy attitudes toward food and life.
Children learn what they live. They learn from the examples their parents set. Fathers who won’t eat vegetables have sons who won’t eat vegetables. Mothers with eating issues often have daughters will eating issues.

What our children learn at a very young age stays with them for life. That’s why parents need to nurture their young children in healthy ways. Parents are always the first and best teachers, and when parents don’t eat and enjoy a variety of healthy foods, their children don’t either.

When parents try to hide vegetables as purees camouflaged in pasta sauce or mixed with other foods, sure you might get your child to consume a serving of vegetables, but you might also create a lifelong aversion to vegetables. In my family, we enjoy eating a variety of vegetables. Just as my daughter grew up eating and enjoying healthy foods, so do my grandchildren today. We also know what those foods do for us and why we need them.

As the epidemic of childhood obesity worsens, wise parents provide their children with healthy foods, healthy activities and practical knowledge to make good choices. Don’t make healthy eating into an ordeal. Many healthy foods are very tasty—in fact, far better than the junk-food alternatives. Try small portions of healthy foods—just a few slices of apple or orange, a stalk of baby broccoli, carrot sticks, organic strawberries or blueberries, for example.

Have meals as a family. Eating together leads to better nutrition as well as stronger family bonds. Do physical activities together—walking, hiking, or bicycling. Playing games outdoors just for fun is a great way to get moving. Allow time in your yard or in the park for tag and just running free. You’ll all have a great time together. Health is a family matter, and it’s the best gift you can give your children.

Sesame Street

noreply@blogger.com (Chris Sare) — Tue, 09 Mar 2010 06:55:00 +0000

I recently visited the set of Sesame Street and met cookie monster! Enjoy this video with your children and then learn more about healthy eating at chrissare4kids.com.

HAPPY NEW YEAR

noreply@blogger.com (Chris Sare) — Mon, 11 Jan 2010 19:23:00 +0000

So most of you have made your New Year’s resolution to lose weight and become more fit. Now what? Where to start? You can make your lifestyle change easy by eating more super foods! What are the super foods? They are foods with more nutrients. To show you how easy it is to include them, check out my children’s and family site chrissare4kids.com. You and your family will learn together just how important super foods can be for weight management and and how much healthier you will feel.

Some favorite super foods
Turkey
Spinach
Wild salmon
Tomatoes
Blueberries
Kiwi
Pumpkin
Broccoli
Beans
Oatmeal
Oranges

TO YOUR OPTIMUM HEALTH IN 2010 AND MANY YEARS TO COME!

OATMEAL & SUPERFOODS

noreply@blogger.com (Chris Sare) — Wed, 02 Dec 2009 22:13:00 +0000

Even during the hectic holiday season, you need to make time for your health. Start each day with a healthy breakfast, and eat highly nutritious superfoods every day.

SENSATIONAL BREAKFAST
Here’s a fabulous breakfast that will keep you satisfied until lunch.
Prepare one serving of McCann’s Steel-Cut Irish Oatmeal as the package indicates, adding:
A dash of cinnamon (This helps keep your blood glucose levels even throughout the day, and is great for diabetics)
1 tablespoon of wheat germ (full of antioxidants and Vitamin E)
Top with:
A handful of walnuts (full of Omega 3s)
¼ cup of blueberries (a superfood highest in antioxidants and provides fiber and vitamins)

This is naturally sweet, but you can sweeten with sugar substitute if you wish. You just need a small serving to derive the benefits of all the nutrients.

TOP SUPERFOODS TO EAT DAILY
SPINACH—The dark leafy green has an exceptional nutrient profile, including Vitamin C, folate, thiamin, riboflavin, Vitamin B6, magnesium and zinc. It has three key carotenoids—beta-carotene, lutein and zeaxanthin.

BLUEBERRIES—This tiny treat scores at the top of the antioxidant chart. Its powerful antioxidants help prevent cell damage, and thus help protect against heart disease, cancer and possibly mental decline. Blueberries also have fiber, Vitamins C and E and potassium.

SALMON—Wild salmon is a top source of Omega 3 fatty acids and protein. It also has B vitamins, potassium and selenium.

KIWI--This superfood can help prevent heart disease and protect your eyesight. With Vitamins C and E, it helps keep your immune system strong, which is vital with so many viruses going around. It also provides potassium, magnesium and lutein.

To get through the holidays, I remember these simple lifestyle changes to keep me healthy and satisfied. For more practical advice geared to the holidays, see “Lose Weight and Improve Your Mood” and “De-Stressing Tips,” both in my Family Nutrition section.

One more motivator: Have your lab work done in 30 days or so and see if your cholesterol, triglyceride and glucose levels have changed for the better. It’s a great incentive to get you through the holidays!

Be well. Happy, healthy holidays to you and your families!

BEACH BODY COUNTDOWN: PROTEIN POWER

noreply@blogger.com (Chris Sare) — Fri, 26 Jun 2009 15:59:00 +0000

Here's the key to weight-loss success: Eat some protein at every meal. This helps tide you over until your next meal if you get hungry. You don't need a steak or something heavy at every feeding. A small piece of turkey or chicken breast, an egg or some cottage cheese is fine.

Nuts are another snack that increases satiety. Just a handful between meals will decrease your appetite.

Eating protein throughout the day, such as a tablespoon of almond or peanut butter, some yogurt or soynuts, all keep your blood sugar levels stabilized.

Remember to eat your carbs when you are most active (carbs are fuel for your body) and to eat three well- balanced meals each day.

PARENTS MAKE SURE YOUR CHILDREN GET YOUR OMEGA 3S BY EATING THE FOLLOWING FOODS DAILY

noreply@blogger.com (Chris Sare) — Mon, 01 Jun 2009 15:53:00 +0000

Omega 3s, a special kind of polyunsaturated fat, is important for children as well as for adults. Since they are found only in a limited number of foods, especially cold-water fish, parents need to make a special effort to ensure their children get this crucial nutrient.

Researchers continue to find that two Omega 3s, docosahexaenoic acid (DHA) and arachidonic acid (ARA), may have major health benefits for children. For example, one recent study found that eating foods rich in DHA fatty acids may help protect high-risk children from developing type 1 diabetes. Other studies suggest that DHA and AHA, when added to infant formula, aid the development of the brain and improve eyesight.

Babies get omega 3s naturally from breast milk, which is the recommended nutrition for infants. But when babies need to be fed formula, look for a major brand that includes these omega 3s.

For toddlers, fish is by far the richest natural source of omega-3 fatty acids, but with all the worries about mercury contamination, children are eating less fish than ever. Help your child learn to enjoy seafood such as salmon, shrimp, canned light (not white) tuna and pollock, which all contain omega 3s and have the lowest levels of mercury.

For babies, you can puree a mild fish with a higher omega-3 variety like salmon, mixing it with steamed veggies and grated cheese. For toddlers and preschoolers, try salmon kabobs and tiny salmon patties. Also look for foods fortified with DHA; the version added to food is made from algae or purified fish oil.

One fish to stay away from is tilapia. It is high in mega 6, a fatty acid we generally get too much of and which can have unhealthy effects in disproportionate amounts.

REV UP YOUR ENERGY, BODY AND BRAIN WITH POTATOES!

noreply@blogger.com (Chris Sare) — Mon, 01 Jun 2009 15:44:00 +0000

The potato is a great fitness food for kids and adults, providing long-lasting energy, vitamins, minerals and fiber. The potato has some iron and its high Vitamin C content promotes iron absorption. It is also high in vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and it contains folate, pantothenic acid and riboflavin. Potatoes also provide antioxidants, which may play a part in preventing diseases related to aging.

Sweet potatoes, which botanically aren't related to white potatoes, also have a lot of beta-carotene, a powerful antioxidant. I bake sweet potatoes ahead of time and have one for preworkout fuel or a snack during the day. They are easy to carry in a food container or to keep handy in the refrigerator for times when the kids need refueling.

Potatoes not only help control blood sugar, but improve mood by boosting levels of serotonin, a brain neurotransmitter that aids mood and behavior. A hearty potato can also help fill you up, providing appetite control for later in the day.

You can bake, boil, steam or microwave potatoes, cut them into bite-size pieces and then add some herbs and little olive or canola oil for a tasty side dish or snack. Use fresh potatoes. Instant mashed potatoes don’t provide the same long-lasting energy.

EAT CHOCOLATE!

noreply@blogger.com (Chris Sare) — Fri, 17 Apr 2009 21:20:00 +0000

Surprise—chocolate can be good for you. But it needs to be a certain kind of chocolate – dark chocolate (not milk chocolate) that is non-alkalized or only lightly alkalized (dutch or dutched chocolate). Cocoa beans, from which chocolate and cocoa are made, are loaded with flavanols, powerful antioxidants that protect the body from dangerous molecules and thus aid in cardiovascular health. A recent study put dark chocolate at the top of the list for antioxidant power. Milk chocolate isn’t on the list because milk mitigates the effectiveness of the polyphenols.

Savor some dark chocolate every day. You can have about 100 calories of chocolate daily if you are active. Choose carefully, selecting darker chocolate with at least 40 percent cocoa bean or cacao content, notes the American Dietetic Association (ADA). Keep your portion small, since dark chocolate is still candy, with sugar, fats and calories. To enjoy the flavor fully, let the dark chocolate melt in your mouth at first, and then chew it slowly.

For a double treat, try dark-chocolate covered strawberries. Make your chocolate go farther by dipping only the bottom half of the strawberry in the melted chocolate. You get the nutrition benefits of dark chocolate as well as the antioxidant power of strawberries, which are also on the top antioxidants list.

For great health, eat a variety of foods, focusing on the superfoods that provide multiple nutrition benefits. Dark chocolate and strawberries are both on the list.

BLESSINGS

noreply@blogger.com (Chris Sare) — Thu, 16 Apr 2009 17:14:00 +0000

I was blessed this month with the birth of my second grandson, and the following week, my dear Wendy, who is like a daughter to me, had a baby girl. What a wonderful time for my family, filled with love and joy! Soon we will all be sharing the holidays and lots of baby, parent and grandparent tips! If you have any to share, please send me an email at info@chrissare.com. Thank you.

10 Steps To Getting Your Best Abs Ever - Advanced Course

noreply@blogger.com (Chris Sare) — Thu, 12 Mar 2009 13:51:00 +0000

1. Slow down. Concentrate more on feeling the muscle you are working, contracting and slowly releasing it, than on getting so many reps done. Don't rush through the movement.

2. When doing crunch movements, let your upper back come off the floor, but never pull on your neck. Concentrate on using your abdominals to do the work.

3. Do your cardio. This is key to burning the fat so those muscles will show.

4. Add weight, not repetitions, to your ab movements. Until I started using weights, I could not get the results I was looking for.

5. Use a medicine ball. Start out with a light weight and work up to your desired goal. Concentrate on using the ball correctly and maintaining excellent form to avoid injury.

6. Invest in a vertical leg raise apparatus, or use one at the gym. You can really hit the abs with this.

7. Do your ab work daily. Ab muscles do not need a day of rest. You can work them seven days a week.

8. Hold your abs in throughout the day. Train your abdominal muscles constantly.

9. Eat a diet low in fat to avoid excess bodyfat. Fat will obscure your abs no matter how hard you train them.

10. Don't eat 4 hours before bed. Those calories tend to be stored as bodyfat.

Before starting any physical program check with your health care
professional.