Try It Bite #5

Want a way to cut 49 calories quickly and easily?  Repeat after me, "hold the mayo."

Mayonnaise is incredibly fatty; of its 49 calories per tablespoon serving, 44 of those come from fat. 
I will admit, there is nothing better than Fat-free Miracle Whip on a BLT, but on any other sandwich, between the bold tastes of mustard and ketchup, the taste is lost, so why not simply lose it from the sandwich all together?

Children's Menu: Now Offering Obesity

While on vacation, I discovered that childhood obesity is the only thing being offered on children's menus.  It is no exaggeration to say that every restaurant from fine dining to a quick lunch spot offered the following: chicken fingers, hamburger, grilled cheese, mac n cheese, and fried shrimp served with French fries or fruit, which is like super-sizing your double quarter-pounder with cheese and then ordering a diet coke to keep the calories down.



Chicken fingers and fries: 508 calories and 47% of the fat one should consume in a day
(based on a 2000 calorie diet).
A hot dog and bun alone can have 420 calories.



Restaurants are working on the path of cheapest and least resistance and acting on the assumption that children will only eat junk food, not recognizing that they are contributing to a health crisis, when they are in a position to make a positive difference, as kids may not be willing to try mom's asparagus, but a chef, who knows a secret or two that mom may not, might be able to turn a child on to something new.  I would even be happy if instead of something new, some of the old favorites were reinvented; a baked chicken breast cut into strips would be a healthier option than chicken fingers, while still not taking children out of their comfort zone. 

So after I diplomatically made subtle faces over the menu and respectfully pointed out my issues with the menu (remember that the server is not responsible for what the restaurant offers and you are setting an example for your child on treating others with respect), I created a healthy meal in the following ways:

1. Send them in full.  Before leaving for the restaurant, provide a small, healthy meal so that kids do not need a full meal, thus not putting you at the mercy of a children's menu, but do not give them so much that they will not be interested in a little more food. This allows them to share your meal without mom and dad walking away hungry. 

2.  Bring it with you.  As my son gets older, more people stare as I tote in his dinner and do not order their food, but it has yet to bother me, especially as these unhealthy children's menu items are not cheap.  When they offer something healthy, I am always happy to pay for it.

3.  Work with your server.  Most restaurants have healthy options for adults, like a baked or grilled chicken or fish, so ask if they can substitute one for the fried chicken fingers.  Another easy option is to combine ingredients from two locations, such as a basic pasta with cherry tomatoes that are used on a salad.  Frequently, restaurants are so embarrassed that their children's menu offers nothing remotely healthy that they will not charge for the change.

4.  Order yourself a healthy extra and let them share.  If a child needs a full meal and there are no options on the children's menu, instead of paying for an entire entree for them, simply let them share with you, while you order a salad or soup to complete your meal.  Also, many restaurants will allow you to rearrange items to accommodate a sharing child, such as using more cucumbers and tomatoes on a salad if your child is not a fan of lettuce.  Anytime a child is sharing a meal with you, make sure that they are eating off a separate plate.

5.  Make a meal of sides.  Many restaurants have healthy options hiding in their side items, so order steamed vegetables and wild rice and let your child have some of your fish.  If a child is still hungry, there is always yogurt or fresh fruit at home.

The golden rule is that if a waiter is helpful and kind to your family, tip them well for their service.  If they helped to create a meal for a child and did not charge, calculate the tip based upon what the bill would have been with the extra meal.  Not only will it make you feel good, but it will help out the next family who sits at their table.

Related posts from Healthy.Happy.Simple:

Tips for helping with a picky eater

Making the basic burger healthier

Two healthy dinners in fifteen minutes that are two-year-old approved

Help with portion control

Try It Bite #4

"Man cannot live by bread[ing] alone."  I love spicy foods, and when I eat fast foods, I cannot resist a spicy chicken sandwich from Wendy's or Chick-fil-a, but both are coated in a layer of added calories that gives them their heat (actually, I have heard that Chic-fil-a soaks their chicken so that there is spice in the meat, but it may only be a fantastic rumor!).  So as I remove the excess bun (see previous "Try It Bite"), I also remove the excess deep-fried breading that collects on the edges, as it is only greasy mush that my arteries will be happier without. 

The next time you eat a fast food meal, pile up the bun and excess fried mush, and see how much of that $4 sandwich is left; it may be shocking enough to make you bring your lunch more often!

Related posts from Healthy.Happy.Simple.:

Try It Bite #1: Beat the Bun

Recipe: Healthy French Fries

Finding the best meat for your burger.

Amazing sandwich ideas that combine health and taste.

Why is Fruit Juice Not Healthy?

Many parents do not understand how something made from fruit can be unhealthy, and the answer lies in the calories. Juices are packed with calories and our caloric intakes and level of activity (i.e. how many calories we burn) dictate our weight, and, unfortunately, health is not just vitamins and healthy or unhealthy foods, but their overall impact on our bodies. So though juice may give you 100% of your Vitamin C or a full serving of fruits and vegetables, it comes with a heavy hit to the number of calories one should consume in a day.

Children's caloric needs vary based largely upon weight and activity level, though other factors do play a part, but as they are growing they need to consume all the recommended nutritional elements of a balanced diet without exceeding their caloric needs, and to accomplish this, their food has to multi-task. So when faced with snack, you have to choose between a 100 calorie juice box with 100% Vitamin C and 10% calcium or a mango that is sweet, but with only 1/3 of the sugar of the apple juice, and dripping with juice, all while being a fiber powerhouse, with one cup contributing 45% of your daily fiber need, but also 24% of your iron and 25% of your protein. The mango fills and fuels while the juice simply hydrates and hypes, but leaves them needing more before they can head out to play, because juice has no fiber to fill or stick with them, which means juice now will require another snack and more calories later to keep them satisfied and playing.

So offer children hydrating fruit over fruit juice, but don't expect them to eat apples every day just because they like apple juice. In the summer, watermelon is filling and so hydrating that they put water in the name; grapes and kiwi are also juicy options, but there is always, the classic orange, which gives a boost of Vitamin C with tons of juice and comes in a convenient carrying case!

When you do choose juice, look for the following:
-100% Juice
-No Sugar or other additives
-Not from Concentrate
-Contains pulp or puree

My New Travel Essential: A Balance Bike

LIKEaBIKE Mountain - German Walking Bike

My son has a balance-bike, which is a small bike with no pedals or chain so it is propelled by pushing off the ground.  These bikes teach children the balance needed to ride a bike, which is the most difficult skill to acquire vs training wheels that though they give children the confidence to ride, they do not teach them how to steer and balance, as the training wheels stabilize the bike.  Thus when they are removed, the child steers into a turn, which they could safely do with their training wheels, and they fall....and erase all the confidence acquired by the training wheels.


Balance bikes are also safer for children than tricycles, another option for the younger set, as tricycles have a high center of gravity and no brakes, so once they start to roll down a hill, not only does the child have no way of stopping, but they are on an object that is easily tipped, making a fall not just more likely, but also a longer distance.  Parents frequently do not help the safety of tricycles because they do not require helmets, which should always be worn by children on ride-ons, if only to ingrain the life-saving habit.


Enough with the safety lecture.  I knew that I wanted a balance bike for my son, but as they are expensive, I did copious research, and came to a far-more expensive conclusion.  I had only notice the Skuut brand of balance bikes prior to my research and initially found that they received four stars from Amazon buyers, but further research scared me, as I found multiple comments that the front fork, which is made of wood, had broken while being ridden, which would create an ugly face-plant, not to mention a scared and possibly scarred child. Granted, this appeared rare, but as there were several concerns about the wood de-laminating, I looked to another brand.


Next, I considered the Smart Gear bike, but found that not only were there issues with the tubes arriving slashed, but that the bolts easily came lose and reviewers suggested that you tighten them before each ride.  Um, even the most attentive parent will not do this, if for no other reason than by the time you track down your wrench and tighten bolts, your child has lost interest, so if the bike would not be ridden, it was not worth paying any amount.  Also, when I was shopping, my son was two, and this bike is tall for even the above-average two-year-old.


It was in the Smart Gear reviews that I learned that most wooden balance bikes are a knock-off of the Like-a-Bike, which I learned is a horribly expensive bike made in Germany of quality materials.  It got great marks for safety, in part due to the fact that it limits the turning range of the bike, and reviewers loved it because the bikes held up through multiple children. 

Strider PREbike Balance Running Bike
With an average of 4.5 stars from 138
reviews and at only $99, the Strider
may be worth considering.

But at $315 (no tax or shipping over $100 from the Like-a-bike website), I was not convinced.  I began to search for Like-a-bikes on ebay, but could not find one.  Finally, one appeared; it sold for $169 plus shipping, which made the Like-a-bike my choice, as resale brought it down to the price range of other bikes.  Although, I will say that after having seen our neighbor's child on the Strider balance bike, I might have considered it, as his two-year-old is very fast and confident on it, but I am concerned that as it is a considerably smaller bike, he may out-grow it quickly, even with the adjustable seat.


Fast-forward to vacation: the bike quickly and neatly (no greasy chain) fit in the foot well of the back seat with a helmet stashed in a corner.  Now, on a quiet island with little traffic and flat roads (see our Facebook page for details and tips on great rates), my son is riding all over the place, and sleeping like a baby for both nights and naps.  I have found no other travel gadget that could deliver that impossible feat, so from here out, our vacation packing list will start with "Like-a-Bike." 

Try It Bite #3

Use fruit and a multi-grain or whole wheat
batter to create a healthier breakfast.

If you kids like frozen waffles or you make pancakes or French toast on the weekend, instead of smothering it in syrup, which has 420 calories in a 1/2 cup serving, open a bag of frozen raspberries, blackberries, or blueberries, or combine all three, and warm them in a pan using about 1/2c of fruit and 3T of syrup per person for a frozen waffle and up to 1/4c for a larger meal.  Thus, you still get the sweet of the syrup, but with fewer calories and the added taste and nutrition of the fruit.
(Of course, it goes without saying that all of this is on top of a whole grain waffle or wheat bread if you made French toast!)

Active Diaper Bag

From carriers to jogging strollers, I made every effort to make my son portable, but parenting would be too easy if we just had to tote our children, so the make sure that we are adequatley challenged, with them comes six tons of stuff....or so new parents think.

But as you gain a few months, outings, and confidence in general, you realize that you do not need the massive diaper bag, nor do you want to have to lug the extra fifteen pounds, as your little one is slowly coming to weigh as much as the bag, and by the time they are walking, you need both hands free to chase your little speed demon.

Mountainsmith Tour Recycled-Fabric Lumbar Pack
This pack comes in a range of colors and sizes.

Back in my single days, I loved to hike, so once I realized that I wanted something more compact, not to mention more rugged, as my diaper bag got dropped, soiled, and dragged, I reached for my retired lumbar pack.  I have not used anything else ever since and here is why:

-The strap that is meant to fit around the waist is perfect for tossing over your head and wearing over one shoulder, diagonally across your back (think messenger bag), though it can simply hang off of one shoulder.  For a quick trip, simply slip your arm through the top straps.

-You child is not the only one who drinks, and this bag has an adjustable cup pocket on both sides so that nothing spills.

-With multiple zippered pockets, you can easily separate credit cards, phone, diapers, and snack.

-Bright lining makes it easy to find items with a quick glance so that you can stay focused on your little one.

-Measuring 10in(h)x11.5x5(d) and at only 1lb 5oz, it is quite light.

-Best of all, you can hose it off and it looks brand new, as these bags are made to last....even through toddlers.

For those of you seeking cutesy baby stuff, this is not your answer, but if you are active, have an active little one, or just want something indestructible, the option is worth exploring if only because of the comments that I get from dads: "look, it's a cool diaper bag" and "I would actually carry that."

Related posts from Healthy. Happy. Simple.:
Find the right baby jogger for your lifestyle

The reality of making your own baby food (you really can do it!)

Help with highchairs

What you need to consider before making your first batch of baby food

Try It Bite #2

I prefer substituting Greek yogurt
for sour cream because of its
great texture. 

Love to add sour cream to your favorite foods and recipes?  Try plain yogurt or plain Greek yogurt instead.
2 tablespoons of sour cream contain 58 calories, 5 grams of saturated fat, which is 25% of the recommended daily allowance, and though it is contains the word "cream," it is not a significant source of calcium (i.e. less than 1% of your daily calcium needs).  
Two tablespoons of plain yogurt, which gives the same great twang as sour cream, has only 16 calories and 0 saturated fat.  It also is a great source of protein and calcium.   

Try It Bite: Introduction

Everyone wants nutrition without sacrificing taste, which is completely possible and even easy, but because taste is personal, there is no single way to achieve this goal.  Thus, I am going to post small, simple ways to make meals more nutritious and I challenge you to try it.  If a suggestion works for you, incorporate it into your routine, but if you try it and hate it, simply vow to try the next thing.

 

As a parent, don't you hate it when you have to follow the rules that you create?!?!

 

Try It Bite #1

Do you buy a burger for the taste of
white bread?

Hamburger and sandwich buns contain about 180 calories, and premium or larger buns about 200 ("bun"= the top and bottom of a roll, not individual slices or total amount of bread used, as in a double or triple sandwich, where an extra layer of bun is added).  I would love to be able to suggest that you opt for a whole wheat bun, but good luck in finding one in your classic fast food restaurants!  Instead, remove as much of the bread as possible, and throw out some empty carbs and calories. 

Option 1: Remove the top bun, which is generally larger and could reduce the calories from your bun by up to 60%.  If you elect this route, it will make the sandwich messier and you need remember to ask for an additional packet of mustard or ketchup, which may have been applied to the discarded bun, but the savings of 108-120 calories just may be worth it.

 

Option 2: Trim.  Buns are larger than the sandwich that they cover, so where you see an edge that would only be a bite of bread and white lettuce (doesn't that sound tasty?), simply tear off the bun.  You can also discard the very top of the bun without causing the sandwich to fall apart.  With this method, condiments remain in tact, and you can still reduce the calories from the bun by approximately 40% or 72-80 calories, depending upon the size of the bun. 

How to Dress Kids for Outdoor Winter Playtime

Kids would play outside in their summer best on mid-winter days if given the choice.  And while they are actually more prone to heat loss than their bundled up parents, their desire to expend energy regardless of the temperature may actually work to keep them healthier through the winter, as regular activity boosts the immune system.  So parents are left negotiate the fine line between what kids need to wear to stay warm and what they will actually wear. Technology has come a long way since the days of dressing like the Abominable Snowman for winter play, and now parents simply need to know what to buy and how to layer. 

A fleece pullover is easier to clean,
endures harder wear & keeps them
warmer than a sweater.  Zippers allow
for further temperature adjustments.

Building an outdoor-play-worthy winter wardrobe start with "cotton is the fabric of death."  It is a little extreme for just playing outside, but for any layer that will be exposed to the elements, stay away from cotton.  If you plan to be outside for an extended period, especially in the snow or rain, nothing should be cotton, as when wet, it stays wet and keeps moisture against your skin, making you colder.

Layer.  Think of layering as having an adjustable thermostat versus an on/off switch.  This is twice as important with kids who need to be able to take off a layer when they get hot, which they will do even at -20, and you don't want the only layer to be their coat.

Make it comfortable.  Do not get anything that makes them itch, is too tight, or restricts movement, as it is a waste of money, because they will not wear it.

Invest money when necessary.  Winter clothing is not cheap, especially with ever-growing children, but certain pieces are worth the investment.  To make winter essentials more budget=friendly, consider buying at the end of the previous season, a size up, or used.
 
Beyond coat and boots, whose requirements vary by area of the country, below are essential winter wardrobe elements and recommendations for keeping kids warm and parents happy this winter:


Breathable, warm & soft.
Smartwool beanies endure
even the toughest wear.

It doesn't matter what percentage of body heat escapes through the head; put on a hat.  Kids aren't always the biggest fans of hats, but they quickly learn that they will help keep them warm without getting in the way. 
The best hats come down low on the head and should never be made of cotton.  For really cold days or kids with sensitive skin, elect a fleece or fleece-lined hat. For active kids, elect a tight-fitting, breathable beanie, such as by Smartwool.  Though they cover the ears, for a layer of added wind-protection, and the ability to remove the hat during vigorous activity, consider a windproof headband, such as the Barrier headband by Pearl Izumi. 
 

Keep their feet dry and warm.  All kids need rain boots that will allow them to go outside as soon as the rain has passed and expend energy.  No need for investment here, as the goal is to get these shoes as dirty as possible, so make them fun and cheap and turn your kids loose to enjoy them.
What is more important than the rain boots are the socks that go inside them.  Cotton socks are not sufficient for winter on dry or wet days, so invest in wool socks, as they will keep little feet warm and dry.  Wool socks are not cheap but a good pair will last three children through multiple winters each.
These are not your itchy rag-wool socks of yester-year, so do not worry about itching.  Let your kids pick out their favorite design, but consider a tall and thick pair and another with slightly less cushion for the option of wearing them with tennis shoes, as once your kids try them, they will be addicted.  This will also allow for layering on really cold days.    
The most famous brand of wool socks is Smartwool, as they have an incredible variety.  You can pick them up at REI, where if you buy 3 or more pairs of socks, they are 10% off.  REI also has a high quality private label that offers a considerable savings, but they do not have as many design choices.

Choose a good base layer.  Base layers sit next to the skin and should wick moisture, such as sweat, which kids will still do on the coldest days, away from the body.  They should also dry quickly.  The best materials for base layers for kids are polypropylene, capilene, merino wool, or fleece.  Most companies make their long underwear in a variety of weights, so to make the pieces go further, choose an appropriate weight for your average winter temperature, not the extremes, and consider style and comfort so that the piece can be a wardrobe staple not a drawer liner.  
Above the base layer is an insulating layer, and there is no better or more kid-friendly insulator than fleece, as it wears hard and washes easily.  Consider two essential fleece pieces; first, a thinner, straight-cut piece such as the North Face's Glacier pullover or LL Bean's Fitness Fleece.  Both can work as an insulating layer in milder temps or as a mid- or even base layer on cold days.  Next comes a thicker, more wind-resistance fleece, such as Patagonia's Snap-T pullover or Synchilla jacket, which may work as a winter coat in milder climates.       

Perfect for layering, vests keep the
core warm without limiting arm
movement.

The most important area to keep warm is their core, and there is no better layer than a vest.  Vests were made with kids in mind, as it is impossible for them to confine movement.  A vest made of a dense fleece is less bulky under a water/wind proof shell than the "puffy" or down vests, which also carry a bulkier price tag.
These vests are available through many retailers, but if buying from a retailer that does not specialize in outdoor clothing, make sure to read the tag, as they frequently slip in cotton.

There are many ways to make a winter wardrobe more affordable, but my favorites are 1) Join REI and shop there.  REI is a co-op, and a lifetime membership is only $20.  If you do any form of outdoor sport or you just like fleece, you will save a great deal by joining, especially if you make any major purchases through REI, such as a stroller, bike trailer, or a first bike.  2) E-bay.  Outdoor clothing is meant to be long-lasting, and generally even children cannot destroy it, so try getting some gently used items. 

Labor Day Sale on BOB Strollers

BOB Ironman

Outdoor retailer REI has BOB strollers at 15% off through September 5, 2011.  For help with choosing the best BOB for your family, visit our review of their jogging strollers.