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Notes from the Nutritionist
Greetings!
 Old Man Winter got you down? Dreaming of sweet summer corn and snap peas? Well, winter offers a beautiful bounty of produce, too! Fill your shopping cart with Brussels sprouts, fennel, kale, leaks, potatoes, turnips, beets and squash. You'll be ready to make casseroles, soups and hardy stews to keep you healthy and warm.
Buying produce that's in season will save you money and offer fresh flavors. Check out my wintertime inspired recipe below. In this issue, I'm also sharing the top five nutrition tips every parent should know, along with some fitness ideas to get you "warmed" up.
Delicious wishes,
Tina |
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Mommy's Winter Workout
 It's cold, it's dark and you're still suffering from a holiday calorie hangover. Not surprisingly, it's hard to get motivated to exercise during winter. But now really is a great time to exercise! Why? You actually burn more calories exercising in the cold weather, because your body works harder to stay warm.
According to Dave Smith, N.A.S.M., C.E.S, P.E.S. and Premier P.T.S., cardio is an important addition to your fitness routine. So if you're just doing yoga, Pilates, walking or weight-lifting, take note. Three Times a Charm: To lose the baby weight, Smith suggests implementing a cardio program 3 times a week. Just 30 minutes each day is all you need. Finding Your Heart Rate: During your cardio routine, you should keep your heart rate between 65% and 85% of your maximum heart rate. To find your maximum heart rate, subtract your age from 220, then multiply that number by .65 (to find 65%). Add a Day: Once you're comfortable with a three-day program, it's time to shake it up. Add an additional day to your routine, or try to work that 30 minutes up to an hour. Continue to add days or time to your routine as you become more proficient, but remember to plan days off for recovery. Variety is the Spice: Be sure to mix up your cardio workouts and use different types of equipment, so your body doesn't become complacent. This will help you continue to burn more calories and avoid plateaus! |
| Roasted Pears & Brussels Sprouts
This recipe serves two purposes. The first is that you're creating a delicious and healthy side dish for chicken, pork or salmon. The second purpose is that you're roasting pears for baby. What a way to multi-task!
INGREDIENTS:
2 lbs. Brussels sprouts, trimmed and cut in half
2 pears (i.e. Bosque, Bartlett), cored and cut into wedges
1 pear peeled, cored and cut into wedges
6 shallots, quartered
8 fresh thyme sprigs
4 T good quality olive oil
salt and pepper
2 T lemon juice
DIRECTIONS: - Preheat oven to 425 degrees.
- On two rimmed baking sheets, place Brussels sprouts, 2 pears (with skin), shallots and thyme. Drizzle equally with olive oil and season with salt and pepper.
- In a small pie pan, place peeled pear wedges. (This pear is for baby. Do not season.)
- Roast the fruit and vegetables about 35 minutes, or until the sprouts are tender.
- Toss the sprout mixture with lemon juice and serve warm.
- Puree baby's pears when cooled and serve at room temperature.
Yield: serves 8
Each serving contains: 131 calories, 3g fat, 3 g protein, 4 g fiber, 425 mg potassium, 921 IU vitamin A.
©2011 Tina Ruggiero, M.S., R.D. | The Gourmet Nutritionist
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Top 5 Nutrition Tips Every Parent Should Know
 Serve Early & Often: It's never too soon for parents to make healthy food choices for their children. Beginning at six-months of age, baby can begin eating wholesome, all-natural foods. This will prepare a child for a lifetime of wellness, since their palates will be conditioned to enjoy fruits and veggies. Check out The Best Homemade Baby Food on the Planet for recipes and mealtime ideas for baby.
Feel Free to Freeze: Mealtime has turned into a rushed, on-the-go experience. It's time to bring dinner back to the dining table. Pick a day to cook several dishes, and freeze them. You'll always have healthy meals on hand. It's also important to stock your pantry with healthy staples. This way, there's no excuse for not being able to prepare nutritious snacks and meals.
Just Say No: It's time to lead by example and be disciplined about food choices. If children see their parents eating nutritiously, they'll be inclined to eat better, too. Say no to unhealthy snack requests. You may feel like the bad guy, but in the end, you'll be a winner with your child's healthy habits.
What to Avoid: Parents should avoid buying foods that are deep fried, high sodium and processed with a shelf-life of ten years. Remember, the shorter the ingredient list, the better off you'll be!
Get Active (For Free): Walking, running, bike riding, outdoor play and walking the dog are all free and healthy activities. Get out there and move!
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Oh Boy!
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Tina on TV
Tina is the nutrition correspondent for NBC's syndicated TV show Daytime. Nearly 80 million people tune in to hear what she has to say. Her simple tips, recipes
and ideas will inspire you
on a path to good health.
Watch her now!
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FAST FACTS
For new mommies who choose to bottle feed, you should know the shelf life of infant formula: - Ready-to-use formula or liquid concentrate should be used within 48 hours of opening.
- Powdered formula can be use for up to one month after you open the can.
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