Healthy Super Bowl Party Ideas

They may be tossing the pigskin on the screen but that is no reason to eat like a pig, but with some estimates placing the average number of calories consumed per person while watching the game at over 2,700 (and, yes, that does include the average 6 beers at 150 calories a piece or approximately 900 calories), that is exactly what most Americans are doing.  

2,700 calories is more than most adults should consume in a day, so it may seem impossible to eat that much over just a few hours, but the issue is not just how much is consumed but what.  Below are some ways to serve the foods that people want in a way that not only reduces the number of calories but actually delivers some nutrition without having people boycott your bash next year.

Everyone looks for finger foods at a Super Bowl party, with the most popular being chips and dip.  Most jarred salsas are made of tomatoes, peppers and onions, so they are not loaded in calories, but their delivery system, the chip is, with Fritos' Scoops at 160 calories for 10 chips or 10 tortilla chips at 146 calories. 

Help your guests limit their chips and beyond by making your own salsa and loading it with beans (Try our Black Bean Salsa recipe.).  Beans are a great source of protein and fiber, which means that they fill you up and keep you full, so start your guests with salsa, paired with a healthier chip, such as a variety of Terra Chips (some varieties boast a full serving of vegetables in every ounce, no trans fats, and approximately 16 chips at only 140 calories, not to mention with all of their colors they look great on the buffet!) or Beanitoes, which are chips made from beans (don't knock it 'til you try it-my favorite are the Chipotle BBQ, which have a great crunch and kick) or find another to suit your style from Cooking Light's list of Top 10 Healthy Chips.

The only other dip that you need is guacamole, which is too easy to make to even consider buying in a store (see our recipe).  Avocadoes are full of fat, which makes them filling, but as they are a fruit it is a plant-based fat or good fat, so offer a large bowl of guacamole, and beside it, a selection of familiar and favorite veggies (remember, you already have chips with the salsa, so a guest has chips if desired, but if you offer familiar veggies for dips, many people will readily grab them.); I always like carrot sticks, but many people prefer bell pepper strips or cherry tomatoes.

You are now well on your way to filling your guests, but now you must make a critical decision.  Do you stay with finger foods or elect an entree?  If you elect to go with finger foods, some ideas are to throw out the pigs in a blanket and offer some of the following:

Sautéed mushrooms: roll clean mushrooms in flour and toss them in a pan with 2-3 tablespoons of olive oil.  Sprinkle with salt and pepper and cook until mushrooms are juicy.

Chicken strips: soak boneless, skinless breasts in brine for a few hours and then grill, basting with olive oil, lemon, cayenne, and oregano mixture or smoke with a honey glaze.

Potato Bites: cut a potato into 1/4-1/2 inch-thick "chips" and place on a foil-covered baking sheet.  Brush lightly with olive oil and turn over.  Top with chives, lean bacon, and a sprinkle of cheese, salt, black and cayenne pepper.  Serve with a dipping sauce of plain Greek yogurt mixed with chives. 

Want a healthier and simpler option for potatoes that will add a sweet offering?  Try our Sweet Potato Fries.

If you elect an entree, stick with a classic, so that everyone is happy, but add your healthy twist.  Instead of a meat filled chili, try our Vegetable Chili, to which you could add a lean beef or turkey, and Brunswick Stew is another hearty and flavorful alternative that packs plenty of lean meats. 

Another way to please is to go with a "build-your-own" dish, such as a sandwich or make use of your guacamole and salsa and let guests make their own fajitas; all you need are shells, plain Greek yogurt, instead of sour cream (I promise no one will know), grated, low-fat cheese (let people melt it in the microwave), jalapenos, and grilled chicken, lean beef, and even fish or shrimp, which you could cook the day before.  Sauté some peppers, mushrooms and onions in olive oil and garlic just before guests arrive and everyone will be so wild over the aromas from your kitchen that they will not care that there are no chicken wings, which at about 80 calories per wing, they should be grateful!

With the warm winter, another great option is to use the grill for chicken or use our guide to select the healthiest meat for your burgers.  We also have recipes for everyone's favorite cookout foods like baked beans and German Potato Salad, if 60 degrees on Super Bowl Sunday is just too much to resist!

Most of your guests will not know nor care that their football food is healthy, so long as it tastes great and fits with the party atmosphere of the event, so reduce the fat, up the veggie count, and serve it all with flavor, flare, and at least some light beer, and you should hear cheers all night!

For other foods to choose and those to lose, check out "Eat This, Not That's" Best and worst Super Bowl foods.

Related posts from Healthy. Happy. Simple.:
Is pizza really bad for you?  A look at a favorite food and easy ways to make it better for you.

Know what you're really eating: a crash course in reading food labels

Two healthy, flavorful meals ready in fifteen minutes or less 

Salad makeover: how to actually enjoy a salad for dinner (and walk away satisfied)

Four Favorite Soup Recipes

January may be my new favorite month, as it is both national oatmeal and soup month.  As a mom, I love soup for two reasons: 1. it freezes well and 2. kids cannot pick it apart, so all the veggies get eaten.  So load up your pots and warm up your family with some of our favorite soups and stews.

Everyone loves Chicken Noodle Soup, and this recipe makes it too easy to serve homemade soup for dinner.  If you want to add a pop of color and nutrition boost, consider adding chopped, fresh organic spinach leaves.

Want a creative and nutritious twist on classic chili?  This amazing Vegetable Chili calls for summer squash for a taste that is over the top.  A whole wheat biscuit to dip or crumble is always a great addition to chili; make it more savory by adding a sprinkle of cheese to your biscuit dough. 

Thick, hearty and packed with lean protein, our Brunswick Stew recipe is the best that you will find (note: this recipe makes about three to four meals worth of food, but needs to cook all day).  I love serving this with a hearty bran muffin.

Finally, there is my favorite, which I pair with a crusty whole wheat bread.  It does call for a small amount of wine, which you can always replace if serving to children.  This recipe does require some time, so invite over some friends this weekend and enjoy a bowl in good company.

Butternut Squash White Bean Soup

324 calories per serving

3 lean bacon slices (we do a few more)
Remove slices and crumble. Reserve 2t of drippings.

1c chopped onion
2/3 c chopped celery
3 garlic cloves minced
4c (plus some!) cubed and peeled butternut squash

(no need for intimidation: Using a sharp, large knife, cut the squash into slices about 1in thick. Stack two slices and cutting straight down, work around the squash removing the peel. It sounds far more troublesome than it is.)

¼ c dry white wine (always add a little extra)
4c chicken broth
1t ground cumin
¼ t ground red pepper (we like it hot and add more)
1/8 t cinnamon
1/8 t cloves
¼ c whipping cream
1T chopped oregano1t salt
¼ t ground black pepper
2 15oz cans Great Northern beans rinsed and drained
3T toasted pumpkin seeds

To drippings, add onion, celery, and garlic and cook three minutes or until tender, stirring occasionally. Add squash and cook another three minutes. Add wine and cook until liquid almost evaporates. Stir in chicken broth and add cumin, red pepper, cinnamon, and cloves; bring to a boil. Reduce heat and allow to simmer until squash is tender (5+minutes). Stir in cream, oregano, salt, pepper, and beans and again, bring to a boil.
Allow soup to stand for as long as possible (you will understand when you have the leftovers!). Serve each bowl with pumpkin seeds and bacon sprinkled on top.

The Walkabout Way: Getting Kids Moving in Nature

Baylor School is ideally located by the
Tennessee River, but you do not have
to have rivers and mountains for
amazing outdoor adventures.

Kids love adventures, but "exercise" is generally not as interesting.  Unfortunately, many parents because of a lack of comfort, knowledge, or interest forget to look to nature, and its inherent adventures, as the easiest, not to mention most educational, way to get kids active.  The best part about adventures in nature is that the only thing that you need is an open mind; the rest, you and your children can learn together, and that is what I call the Walkabout Way.  

I grew up in Chattanooga, Tennessee, a town planted on the banks of the Tennessee River.  Within this small town is a co-ed school for grades 6-12 named Baylor School.  In the mid-1970's, Baylor faculty members created a now-nationally acclaimed outdoor program that in the intervening decades has led countless students up cliff faces, over waterfall, through mountain ranges, and far beyond their comfort zones.  The program is called Walkabout.

Walkabout is not a requirement of students, yet through it, in our current plugged-in age of sedentary screen-time, Baylor students elect to spend their weekends, afternoon, and holidays on the move and wrapped in adventure.  So what is it about Walkabout that inspires children that parents can apply to get their children moving and excited?

The first thing that Baylor students know about Walkabout is that it is fun.  It is not taking samples from a pond for biology class or listening to lectures on conservation; it is about having fun in nature.  Young kids especially, do not need to be "taught" about nature to develop a love of it, instead they simply need to have positive experiences in it.  So pack a snack and water and set out on a hike.  Do not try to name each species of tree, and instead, for example, talk about the sound and feel of the leaves under your feet (for other activities and ideas, consult REI's Family Adventure Program).  Mainly, listen to your children and for what excites them, and explore it together.  By choosing their direction and interests, children will enjoy the experience far more, making them more likely to want to go on another adventure, so do not over-think your hike, and instead enjoy it as it unfolds.

Never under-estimate the
playground of the outdoors,
especially for children.

Second, Walkabout allows you to do something different than you do on most days.  If your children play ball in the street or watch TV Monday through Friday, then a hike through a wooded lot or beside a pond will be different and probably exciting.  My three-year-old wants to be carried until you ask him if he wants to walk in the grass, through which he will immediately run, but put him on a trail and he will happily climb every hill.  The secret that adults grow up and forget is that hiking is not the same as walking, so even if your child will not walk around the block, he or she may hike for an hour in the woods, because it is an adventure to them.  The best news is that even if you take your kids on a hike five days per week, they will probably still find a joy in it, as the woods are always changing and climbing over a log or running down a hill never grow old.

Third, Walkabout allows children to guide their own learning and follow their passions, so for moms and dads, sometimes this means that you follow your child's lead.  It could be that they lead on a hike or that they see a rock climber or kayaker and want to learn more.  Either way, if you allow them to determine (not dictate) their adventure, they may discover something that they love. (On the practical side, outdoor sports are not cheap, but do not fret if your child develops an interest in kayaking with all of its gear.  Many communities have resources that make outdoor adventures accessible to all.  REI and its knowledgeable employees are an amazing resource, as are most outdoor retailers, but many local nature centers have classes and learning opportunities or they may be able to guide you to someone who can help.) 

Finally, Walkabout adventures do not have to be any bigger or further than your own back yard.  Walkabout trips may take students to the other side of the globe, but it is also an after-school activity, which means that students are not traveling to exotic locations for adventures-of-a-lifetime every day.  Instead, they are exploring the nature that surrounds them.  Adults may think such trips boring, but to children, even the smallest outings are exciting, so in the fall, go on a hike just to collect leaves and treasures; on a rainy day, take a walk to stomp puddles, and in the spring, count how many colors you can find in the woods, but get your kids outside, engaged, and moving and adventures will always follow.

A note about Walkabout: Walkabout is a life-changing program that is led by individuals who spend their lives developing their passion and skills for outdoor activities and sharing their knowledge with students.  Their level of skill is by no means required for spending time in the outdoors, but parents should choose activities for their families that are appropriate for their skill-level, and should always take steps to insure safety.  If you or your children want to explore an outdoor activity more in depth, the first step is to learn from someone with knowledge and experience.  REI has classes and trips in almost every outdoor sport, but other outdoor retailers may offer the same, and are a great place to start.   

Try It Bite: Fresh Fruit Bowl

Take a nod from Whole Foods and
sell your family on a fresh fruit snack.

Need a simple way to get your family to eat more fruits?  Find your favorite large container, whether it be a wooden bowl or basket (I would suggest non-breakable as you want your kids to use it daily), fill it with fresh fruit, and place it in a prominent place on your kitchen counter.  Keep it stocked and odds are in your favor that your family will consume more fruit than when it is hidden in plastic grocery bags in the refrigerator.

My fresh fruit bowl: always
available for snacks and a great
reminder for choosing
fresh veggies for dinner.

Not sure that something this simple will work?  Ask yourself why Whole Foods' produce sections can make you believe that you could live off fresh fruits and vegetables alone but the average grocery store's produce section only leads you to look for the frozen foods?  The answer is merchandising; Whole Foods displays their vegetables spilling from rustic baskets, under soft lighting, but a beautiful bowl filled with the bright colors of the freshest fruits of the season will also create an enticing reminder for your toughest customers (i.e. your children) to reach for fruit.  

Smoothies in Winter: Shake Up Your Child's Snacks

In the middle of winter, adults yearn for hot soups, but just as kids will play outside in winter with no coat, they do not care whether their snack is weather-appropriate, they simply want it to taste good. 
During the summer, for afternoon snack, my family made yogurt and fruit smoothies, but following my logical adult path, I put away these nutrient-packed snacks for fall apples and winter oranges.  My toddler was not pleased with shelving his favorite snack, so after a short hiatus, we got the handy-chopper out and resumed our smoothies.
As parents, daily, if not hourly, we need to ask the question "is this the hill I want to die on?"  With hitting or climbing the drapes, the answer is probably "yes," but who has the energy to argue about what fruit is in season and that cold weather means warm food, when during cold and flu season, they need every bit of nourishment they can get?  So, as the snow piles up outside, break out the handy-chopper, your favorite smoothie fresh or frozen fruits, and yogurt and watch your kid's eyes light up like on Christmas morning.

Need some smoothie inspiration?  Try some of the following combinations:
For a super purple smoothie: blueberries, raspberries, and blackberry with low-fat vanilla yogurt or blueberry Kefir
For a little girl who likes pink: raspberries, peaches, and mango with low-fat peach yogurt or Kefir
Have a little one who needs it all one color: banana, peach, mango, and low-fat vanilla
Finally, my son's fav (pictured above): banana, blueberry, strawberry, raspberry, and peach with low-fat peach yogurt

From the picture above, you can see that I add fresh, raw, organic spinach to my son's smoothies in no small amount.  Before wrinkling your nose, remember that spinach is a Super Green that can be a super slip-in for parents because its mild taste allows it to be added to many foods undetected by a momentarily finicky child.  The first time that you add it, chop or shred it before adding to the chopper so that kids do not get a larger piece of a leaf, which some might find less-than-smooth, but if they ask about it, be honest and matter-of-fact and go about enjoying your smoothie.  Remember, a smoothie is like ice cream to children, so they want to want it, and chances are in your favor that they may not protest too long for fear of a melted treat.  Actually, my son now requests spinach specifically because he knows and loves it from his smoothies.

Children's Caloric Needs

HHS/USDA Dietary Guidelines for Americans: 2005
The numbers in the chart are calculated based upon median height and weight. 
"Moderate activity"= activity equal to walking 1.5-3 miles per day at 3-4mph
"Active"= activity equal to walking 3+ miles per day at 3-4mph

2,000 is a magic number in the food world, as it is the number of calories upon which food labels base their calculations, but in reality, that number varies greatly based upon age, gender, and activity level, along with other contributing factors, and, unfortunately, 2,000 calories may be more than many should be consuming, especially children*.
Calories are the energy in food.  If we take in more calories than we expend, the calories are stored in our bodies; conversely, if we burn more calories than we consume, we lose weight.  It takes 3,500 calories to equal one pound, so if every day your son eats 100 more calories than he burns, then in a little over a month, he has gained an extra pound, which does not seem bad, until across a year, he stands to gain eleven extra pounds, so an accurate idea of your child’s diet and the number of calories they need can make a sizable difference in their long-term health. 
Want some insight into your child's diet?  As children are creatures of habit, choose the five food and drink items that your child consumes most frequently and study their food labels.  Determine how many servings your child actually consumes and multiply that by the number of calories in a single serving (remember that labels deceive and one bottle of a favorite drink may actually be two servings, so the caloric intake may be double what the label states).  Are those foods alone putting him or her too close to how many calories he or she should consume?  Read the rest of the label.  Are those foods matching calories with healthy contributions to nutrition or are they delivering too much of unhealthy items, reminding yourself as you read that the percentages given beside items like sodium are the percentage of a 2,000 calorie adult diet, and need to be adjusted accordingly.  (Visit the Mayo Clinic's nutrition recommendations for children for sodium and beyond.). 
If you do not like what you discover, take action.  Jot down all that your child eats in a week for a better picture of their diet.  If you are still concerned, make an appointment with your pediatrician to review the food log you recorded and get recommendations for how to improve your child's diet so that it meets the needs of his or her growing body and helps them to thrive.  

Now to get on my soapbox: Though parents need no more servings of guilt heaped onto their plates, we do need to remember that we are in charge of our children's diet.  So if your child "will only eat junk," it is because that is what is being offered, as they do not go to the store and buy their food.  Easily dismissed as being "just kids," children learn their eating habits from their parents, and as they mature and are able to make food choices, not surprisingly, they will choose what they know.  If bad habits are ingrained, then they will make poor choices, potentially setting them up for a lifetime of issues with weight, diabetes, and heart disease, just to name a few.  So before you rush them to the pediatrician because of their bad diet, check out your own plate to see if your dietary choices may need to improve before you can expect the same of your children.

*Nutritional needs are unique to each individual and no radical changes should be made to a child's diet without first consulting a medical professional.

Healthy and Simple Home-made Pizza

Though you can make pizzeria pizza more nutritious, there is an alternative that can be made as healthy as you would like and ready in less time than it takes for the delivery person to arrive on your doorstep.

1.  Start with Boboli pizza crust, which takes no more prep than opening a bag, but stick with either their thin crust (140 calories per slice (one slice=1/6 of pie) vs 180 calories of original) or 100% whole wheat crust (120 calories).  Put a teaspoon of olive oil on a plate and use a paper towel to spread it on the outer edges, which you then lightly dust with your cheese.  I use this to create a "speed-bump" for my toppings, as this crust is completely flat.

2.  Empty a bottle of Ragu Homestyle Pizza Sauce into a bowl.  Mince or dice, depending upon your love of garlic, 5-6 medium-sized fresh garlic gloves and about half of a diced onion, stir thoroughly and cover crust to edges.

3.  Add your favorite fresh toppings, but if you are going to add chopped spinach, which is a must on my pizza, add it first, and remember to make a generous pile, as it will cook down (think 1/2-2/3 of a pre-washed bag).  My favorite combo for the top of my spinach is mushroom and yellow pepper, but you could add olives, jalapenos, artichokes, asparagus, sun-dried tomatoes, summer or cooked butternut squash, fresh herbs or whatever you crave, so that your pizza is different every time. 

4.  Cover with 5-6 oz or less, depending upon your toppings, of your favorite low-fat cheese.  Trust me, with all the flavors you have piling up, you will not miss whole milk cheese or the extra ten calories per serving!

5.  Finish with your favorite cooked meat.  I love salmon on mine, but you could also add chicken, turkey, or your favorite fish.  Make sure that it is cooked ahead of time, as most pizzas only need 9-12 minutes in the over, which is generally not enough time to safely cook meat. 

6.  Bake until edges are golden and allow to cool.  Serve with slices of fresh tomato on top.

If you elected to use the spinach and whole wheat crust, you have just delivered a super green and whole grain to your table in less time and for less money than the average delivered pizza, and it should be devoured far more quickly!

Putting One Foot in Front of the Other: A Family Pedometer Walking Challenge

There is no better motivator than competition.  Young or old, no one wants to be passed and everyone wants to cross the line first, and there is no one that children would rather triumph over than their parents.  If parents are smart, they will use this knowledge to propel their entire family into better shape with a healthy, walking competition.
Before anyone comments that fitness should be intrinsically motivated for continued and long-term success and that health should be its own reward, let me ask, when your car battery is dead, do you wait for it to motivate itself to work or do you get another car to jump-start it into action?  It is important that rewards further encourage health, and my favorites are those that keep families moving together.  A great example is entering a run/race (which can be walked) together, as nothing gets more people addicted to fitness than the adrenaline rush of a race (if you need help finding a race, try active.com or watch for flyers or signs in your community), but you could also reward your family's "most improved" or "longest distance" winners with new running shoes or shorts, but avoid rewards like a trip to Bruster's or a new video game.

So how do you get started?

Buy on Amazon
Omron HJ-150 Hip Pedometer
4.5 stars average rating

1. Buy pedometers for the entire family.  You may meet with greater success if your children choose their pedometer, but if you choose them, you could let them decorate them.   

2.  Learn all about it: pedometers count the vibrations made by your feet striking the ground and are most accurate when worn on your waist, centered above your knee, and parallel to the ground (not tilted); counts are not as accurate when the pedometer is worn in a pocket.  Be warned that if you tell teens that the pedometer works on vibrations that they will figure out that shaking the device will advance the counter.  Also, as the device works on vibrations, it will not register consistent movement on a bike, which is a great outdoor activity for kids and teens; if you want to include biking in your step-miles, an estimate is that one mile biked equals 2,000 steps.

Now that you understand the basics of pedometers, learn what your goals should be, and, unfortunately, it is not an even playing field, as girls ages 6-12 need about 12,000 daily steps and boys 15,000 to maintain a healthy Body Mass Index (June, 2004 "Preventative Medicine" by Catrine Tudor-Locke Ph.D. and associates) versus adults who only need 10,000 steps.  As the average person is no where near these numbers, use the first week to simply record your daily steps and make subsequent weeks about improvement.

Print our chart to track your steps.

3.  Track your progress: use a simple chart to track your daily and weekly progress.  The American Academy of Sports Medicine, who recommends the 10,000 steps per day, which is approximately five miles, also suggests that if you are below the 10,000 mark to increase your steps by 1,000 or 1/2 mile per day, but if you have health concerns or do not regularly exercise, consult a physician before making changes to your exercise routine and follow their advice for how to safely increase your steps.

4.  Need more encouragement: There are many neat programs that help you to track your progress and offer ways to encourage you to keep moving.  Webwalking allows you to virtually walk the American Discovery Trail, which crosses the midsection of the United States.  GeoPalz is a program geared toward children with special pedometers made to look like a variety of things and pointers for parents, but a little internet research will reveal plenty of additional options.

5.  So how do you reach your goal: if five miles per day seems impossible, whether because of time, energy, or distance, remind yourself that on the first day, you do not have to set out on a five-mile walk.  Instead, start small; park in the last available spot in the parking lot, if you are going up or down two stories, then take the stairs, if you have an office, pace briskly while on the phone.  Also, remember that multiple small walks are just as good as one long walk, so recruit a co-worker to walk with you for the second half of lunch or walk the track instead of sitting in the bleachers to watch your daughter's practice.  Finally, our family favorite is the after-dinner-walk, which has many benefits, such as walking-off that stuffed feeling from dinner instead of going to bed feeling uncomfortable, and as exercise suppresses your appetite, if you are a bedtime snacker, it will help to curb your snacking habit, but the best part about this walk is that your family can do it together.

Related posts from Healthy. Happy. Simple.:
Dressing Kids for Outdoor Play in the Winter

Tips on Great Gear to Warm Your Winter Walk

Buying the Best Jogging Stroller for Your Lifestyle

Make Learning to Ride a Bike Easier: Our Balance Bike Review

Try It Bite: Tomatoes for Snack

Tomatoes are probably not the favorite snack of most children, as they are messy and frequently lacking flavor, which is why I love Sunset Produce's Gourmet Medley.  This funky-shaped, clear box reveals a collection of vine-ripened tomatoes in a variety of shapes and color, but all are the perfect size for snacking.  So the colors and shapes will draw kids in, but the taste will keep them interested, as these little tomatoes pack a serious punch of flavor.

Another reason that I love them: they are great for lunch boxes, as you do not have to worry about keeping them cold.

2015 UPDATE: Is Pizza Bad for You?

Thin crust pizzas let the taste
of a great sauce and
tasty toppings shine.

Pizza gets its unhealthy rap from piling fatty meats on top of thick, greasy cheese and multiple sandwiches-worth of dough, and made worse by the tendency to eat three-times how much is needed.  So how do you make pizza into a healthy meal?

Think thin: for most national chains, a slice of cheese pizza on original crust is around 240 calories, but switch to thin crust and you are down to 190 calories per slice.  Do the math and you find that as the average person eats three slices of pizza, that is a total savings of 150 calories.

Order what you need: if you order three pizzas, you will eat three pizzas (even if you are just ordering for yourself), so order enough for each person to have 2-3 slices and no leftovers.  And if you do not need that second free pizza, have the willpower to resist on the phone, as once you are standing over a warm cheesy pizza, your willpower will be out the window.

Choose healthy toppings: if you look at the nutritional info of many pizzas topped with veggies vs plain cheese, there are no additional calories.  Partially because you are not getting an overwhelming amount of vegetables, but also because the vegetables displace some cheese.  On the other hand, when you add meat, you add anywhere from 50-90 calories per slice.  Do the math and those same average three slices just added 150-270 additional calories to your day.  Another option, especially if you want to punch up your pizza, is to take it home and add anything from fresh tomato, avocado or raw pepper slices to salmon to the top.



Atlanta's best pizza:
try independent pizza joints for more
variety and, in some cases,
healthier menu options 

Have a side: no, not bread sticks (a national chain's one breadstick contains 140 calories plus 60 for 3oz of tomato-based dipping sauce) or fried cheese sticks (380 calories for a single serving of four sticks plus 60 for dipping sauce which represent 56% of the average person's recommended amount of saturated fat for a day (based on 2000 calorie diet) and 100% of recommended trans-fats), instead elect something healthy.  A huge salad will give you the serving of vegetables that you may be missing, but if you want to stick to finger foods, order in and bake asparagus, as it adds little work and only about three minutes of prep.

If you want even healthier options, then think small; independently owned pizzerias may offer options such as whole wheat crust, a wider variety of fresh toppings, and more menu offerings to prevent pizza calorie over-kill.  My family chooses this route every Friday with an order to the best pizza-makers in Atlanta, Urban Pie, who serve thin crust pies with amazing sauce and never disappoint in the creation of this favorite comfort food.

Leftover Pizza Salad: The only exception to the "do-not-order-more-than-you-can-eat" rule is if you turn your leftovers into a healthy, filling, veggie-loaded treat the next day.  Start by warming your pizza in the oven.  Add a bed of your favorite raw greens, then top them with avocado, raw onion, bell pepper, and tomato slices.  Quickly and easily, and with only one slice of pizza, you have made an eye-poppingly colorful meal packed with good-for-you raw veggies and enough fat to keep you full and carbs to satisfy even your toughest cravings.

7 Simple and Kid-friendly Ways to Help Prevent Colds

I dread winter, as with a three-year-old in preschool, it is the season of unending colds.  Though I recognize that colds are a fact of life, I am always seeking simple ways to keep them at bay, and below are some of my favorites.   



Probiotics: my grandfather was a doctor who believed "the gut is the window to the soul," so could it also be the gateway to a strong immune system?  Always consult with your doctor before giving your child any drug, supplement, etc., but as probiotics are found in yogurt, they are probably not too scary.

Keep fingernails trimmed: for one reason or another, kids always have their hands in their mouths and noses and long fingernails trap extra dirt and germs, so keep them short to minimize how much they can store.  

Order on Amazon:
Call it something cute, never make an
issue of it and your kids should
not object.

Saline Nasal Spray: if the cold virus enters the body through the nose, why not clean the nose as we do our hands?  Most children will not stand for a neti pot, so elect a saline mist.  Have your child lean forward and spray (so that everything rolls back and not into their ears), and then ask them to gently blow their nose. 

Clean Well Wipes: Washing your hands is the best way to win the war on germs, but soap and water are not always convenient. Clean Well wipes are all natural, store easily, and allow you to scrub some of the grime off of little hands before snack time.

Sunlight: most people spend more time outside and have fewer colds in the summer, but is there a connection between these two?  Research has shown that there may be, as sunlight is our most efficient source of Vitamin D, which is not naturally abundant in many foods, but plays a major role in helping our bodies fight disease, even the common cold.  Many sources state that as little as fifteen minutes in the sun is sufficient for the average-size person, but why limit your kids?  If they want to play (exercise is another great way to help keep you healthy) in the fresh, winter air all afternoon, then dress them well (see post for help with dressing kids for winter play) and let them have fun.

Sleep: your body needs sleep to fight infection, and a lack of sleep can not only make you more likely to get sick but also prolong your illness.  Most adults need 7-9 hours, school-aged kids 10-11, toddlers 12-14,  infants 14-15 (source: Mayo Clinic).

Eat well: a well balanced diet, which is rich in fruits, vegetables, and whole grains and low in saturated fats, is key to your body's ability to produce germ-fighting cells.

None of the aforementioned will keep you 100% cold-free.  Colds are a fact of life, especialy for children, who can have up to twelve per year.  And as there is no proven way to boost your immune system, as everyone's body is unique, the best way to stay healthy a majority of the time is to make healthy decisions for yourself and your family on an ongoing basis, which means making exercise, hygene, sleep, and a healthy diet your habit not a hail Mary when all else has failed.