JULY 06

THE MEAL DEAL
SEVEN DAYS OF DISHES YOUR WHOLE FAMILY WILL LOVE PLUS SIX TENETS OF HEALTHY
EATING, TIPS FOR GETTING YOUR KIDS TO EAT VEGGIES AND MORE

At TFG, we know how difficult it is to make a quality meal after meal after meal after meal. Your days of ordering in an
egg and cheese sandwich from the local diner for breakfast, two martini lunches and skipping dinner altogether are
over; and now the meal-making is more or less up to you. Nutritionist Kelly Scotti serves up a week's worth of delicious
and healthy meals and spills the beans on the meat and potatoes of good eating habits and the best foods for your family.

Whatcha Got Cookin'?
Summer's here—finally. We're entering the month of barbeques and picnics, of fresh tomatoes and corn, and of baseball games, family parties, and jam-packed schedules. We're all definitely busier and, for a lot of us, the last thing we feel like doing is cooking. During these busy months, in order to avoid trips to fast food restaurants or other bad last-minute food decisions, be prepared to be prepared. The trick to balanced, healthy meals  is planning them ahead of time. You make a grocery list each week, right? Why not make a weeklong menu—yes, all three meals  a day—while you're at it? To get you started, here's your next week's groovy menu; 21 nutritious meals that are light on time (30 minutes or less) not on taste.

Click here for the groovy menus.

Snack Attack
Quick and healthy snacks are a must in the summer months, especially if your family is always on the go. Carrots, celery, strawberries, grapes, and cherries are at the peak of freshness in the summer, and definitely fall under the quick and healthy category. These snacks are also easy to find when you're on family outing  or road trip.

Other great snack ideas include hummus with pita bread, high quality cheese, hard boiled eggs, yogurt with chopped cucumber and mint served with assorted veggies, homemade applesauce, trail mix with raisins, nuts and seeds, and a July party favorite, watermelon. 

Make a Plan
Eating healthy in the summer is easy and cooking in the summer can be easy, too. Grilling, sautéing, broiling, and steaming take little time, and little preparation.  Pick a few meal staples such as fish, chicken, beans, grains, and vegetables, cook a big batch of them once a week, and you can turn a few foods into meals for the week. You can add spice to the meals by adding condiments and different food combinations. Menu planning can also aid in ensuring your family’s meals are varied and enticing, and allow everyone to have a say in what they are eating in advance of the meal. Another benefit of menu planning is that it allows you to avoid time spent every night deciding what to make, and the inevitable family squabbles over who wants what.

THE TENETS OF HEALTHY EATING

• Eat foods which are as close to nature as possible (whole foods).  Whole foods contain natural vitamins and minerals that your body needs.  When foods are processed, their nutrient content is greatly depleted.
• Select foods from a variety of whole grains, fruits, vegetables, beans, legumes, nuts, seeds, healthful oils and free-range, grass-fed, organic animal protein, if desired.  A varied diet ensures you get all of your nutrient needs met, without supplementation.
• Drink plenty of pure water daily.
• Chew your food. 
• Be present when preparing food and eating.
• Take time for your meal and enjoy every single bite.

Eating with the Season is Easy in the Summer
The following produce is fresh this month on the East Coast:  Blackberries, cherries, plums, raspberries, strawberries, basil, chives, mint, parsley, rosemary, sage, eggplant, broccoli, carrots, cauliflower, celery, zucchini, cucumbers, lettuce, snowpeas, summer squash, peas, spinach, scallions, sweet peppers, tomatoes, and watercress.  Yum, yum, yum!

Should I Buy Organic?
It's important to buy organic produce if you can. Be sure to confirm that your local market includes produce that's free of pesticides and genetically-modified organisms (GMOs).  For the most part, buying organic ensures your food with have a higher nutrient content. Foods with water soluble vitamins, such as vitamin C, are less stable than fat soluble vitamins, and can easily be affected by toxins. Most importantly, it's important to choose organic for your children’s health. According to the EPA, children are especially susceptible to the toxic effects of pesticides and GMOs due to their delicate physiology, and the fact that they eat more per pound of body weight than adults do. Their kidneys are not as efficient at excreting toxins as adults, and thus harmful substances can circulate in the body for a longer period of time. A child’s nervous system development, which continues until the age of 18, can be disrupted by exposure to these toxins. Pesticides may also harm your child by blocking the absorption of important food nutrients necessary for normal, healthy growth.

TIPS FOR GETTING YOUR KIDS TO EAT THEIR VEGGIES

• While shopping, have them pick a new vegetable each week or produce from at least five colors of the rainbow
• Let them pick which veggies they want to accompany their meal
• Let them choose from a variety of condiments (tamari, soy sauce, seeds, nuts, oil, sea salt, etc) to flavor their veggies
• Educate them about how veggies are good for their growing bodies
• Try not to bribe them with desserts or other rewards. You want your children to enjoy their veggies, not think of them as something they have to eat to get to the good stuff.

A FEW ORGANIC SUPERFOODS

• Oranges are rich in beta carotene, vitamin C, vitamins B1 and 6, potassium, folic acid, calcium, and iron.
• Potatoes are high in fiber and rich in Vitamins and B, C and potassium.
• Blueberries are low in sugar, high in fiber, and have one of the highest antioxidant contents of all fruits. They're also high in flavanoids which provide anti-cancer activity.
• Grapes are packed with antioxidants, vitamin C, and natural sugars; they give you an instant natural energy boost.
• Tomatoes are high in lycopene, a potent carotenoid antioxidant. There's evidence that frequent intake of foods high in lycopene is associated with reduced risk of cardiovascular disease, cancer (especially prostate cancer), diabetes, osteoporosis, and even male infertility.
• Mushrooms are a great source of phosphorus, magnesium, potassium and selenium.

For tips on picking, storing, and serving these and other fruits and vegetables, visit the Mayo Clinic’s website, www.mayoclinic.com/health/food-and-nutrition/NU00251and www.mayoclinic.com/health/food-and-nutrition/NU00203

Kelly Scotti, HHC, is the Founder and Director of Flying Dragon Wellness, www.flyingdragonwellness.com,a nutrition and wellness counseling practice in Bucks County, Pa. She's Board Certified by the American Association of Drugless Practitioners, and obtained her training from the Institute for Integrative Nutrition in NYC.  She and her husband also run an online baby boutique for boys, www.ohboybabyboutique.com.

Kelly sees clients at her office location in Pipersville, PA, as well as conducting counseling sessions over the phone. She is offering FREE one hour health consultations for all Family Groove readers (children 8 years and up and adults only please). For more information, or to schedule a consultation, please email Kelly at flyingdragonwellness@yahoo.com.