by admin | Nov 9, 2016 | Child Obesity, Obesity Prevention Tips
Proper consumption of citrus fruits can play a significant role in preventing obesity.
Citrus fruits are loved by kids for their refreshing and tangy sweetness, and they provide various health benefits. As a parent, you can encourage your kids to enjoy them even more, knowing how they may prevent obesity.
Certain citrus fruits, like lemons and oranges,can help keep obesity at bay. Because they are rich in flavonoids (the largest group of plant chemicals), citrus fruits help prevent fat from accumulating in the body.
What Studies Reveal about Citrus Fruits’ Role in Preventing Obesity?
According to research presented at ACS,the world’s largest scientific society, citrus fruits can help prevent obesity-related diseases of the heart and liver.
At that stage, citrus fruits are helpful as their flavanones protect healthy cells from being damaged while minimizing the risk of oxidative stress. They ease pressure on an already overworked immune system.
The research report was presented at ACS by a team of researchers from University Estadual Paulista in Brazil, who reported their findings from experiment on 50 mice. They kept the mice on flavanones from lemons, limes, and oranges for nearly one month. The mice on the flavanones diet showed less fat accumulation and less damage to the liver.Under these conditions, the body doesn’t acquire fat, keeping the subject in good shape. This means that citrus fruits are helpful even for those who are not obese but whose daily diet is highly caloric.
The researchers are hopeful that they “can use citrus flavanones, a class of antioxidants, to prevent or delay chronic diseases caused by obesity in humans” in the future.
Your Kids’ Diet Deserves Oranges and Lemons:
We need such studies to discover more anti-obesity foods because the USA is plagued with childhood obesity like never before. Obese children are prone to various health risks, including heart diseases, liver diseases, and diabetes. Therefore, it makes sense to add anti-obesity foods like oranges and lemons to your diet.
However,the form in which you consume these citrus fruits does matter. Consuming them in juice and pill form is beneficial, but consuming the whole fruit provides the maximum benefit.
by admin | Nov 2, 2016 | Grown Up, Recipes
Sweet potatoes are truly a treat. They make for an excellent addition to all sorts of baked goods like muffins, breads and pancakes. Did you know that sweet potatoes can be in savory dishes too? When combined with the right flavors, a sweet potato becomes less “sweet” and is the perfect binding ingredient in these Sweet Potato Veggie Burgers.
Sweet potatoes are a nutritional powerhouse! One cup of cooked sweet potato has more than 350% of your daily Vitamin A needs. They are also full of fiber and low in fat. When you combine them with the cannellini beans and avocado in this recipe, you are also getting protein and good fats. This meal is the perfect combination of nutrition and makes for a delicious weeknight treat! Simply make the sweet potato “batter” and cook them up on the grill or stove top.
Sweet Potato Veggie Burgers
2016-11-01 16:49:26
Serves 4
388 calories
70 g
47 g
6 g
14 g
1 g
228 g
164 g
4 g
0 g
4 g
Amount Per Serving
Calories 388
Calories from Fat 52
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 70g
23%
Sugars 4g
Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 large sweet potatoes
- 1 15 oz. can cannellini beans, washed and rinsed
- 1/3 cup panko breadcrumbs
- 1/3 cup whole wheat flour
- 1 egg, beaten
- 1 tsp. onion flakes
- 1/4 tsp. garlic powder
- Salt and pepper, to taste
- 1/2 avocado, sliced thin
- 4 whole wheat buns
- Use a fork to poke holes in the sweet potatoes, cover with a paper towel, and microwave for 10 minutes or until they become soft. Let cool for at least 10 minutes.
- Once the sweet potatoes have cooled, slice them open and scoop out the insides into a large mixing bowl. Add the cannellini beans, then use a potato masher or two forks to mash the beans with the potatoes (forming a smooth mixture).
- Next, add the panko, flour, egg and spices and mix well until all ingredients are combined.
- Use your hands to form 4 equal sized patties.
- Cook the patties on the grill for 5 minutes on each side, or on the stovetop in a nonstick pan on medium heat, until heated through and the sides are slightly crispy.
- Transfer to the buns and top with sliced avocado. Enjoy!
- Add a little bit of garlic aoli or mayonnaise for more flavor!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Oct 26, 2016 | Grown Up, Recipes
This recipe for Applesauce Oat Cake will be a hit with your family! When we first decided to make this cake, we were in luck because we already had all the ingredients in our kitchen. We bet you will too! This simple recipe can be prepared in 10 minutes and will make your entire kitchen smell delicious as it cooks. We recommend making it for breakfast the next time you have guests in town.
Cooking this Applesauce Oat Cake in a bundt pan makes the presentation a little more memorable but if you do not have one, a 9 x 9 baking dish works great as well. Also, know that you can customize this recipe by adding in your favorite flavors that go with apples and cinnamon. Some of our favorites are raisins, walnuts, pecans, or even a little bit of pureed canned pumpkin. For this recipe, we kept it plain and simple but the possibilities are endless.
Applesauce Oat Cake
2016-10-25 14:20:13
Serves 6
241 calories
44 g
0 g
6 g
4 g
4 g
148 g
315 g
11 g
0 g
0 g
Amount Per Serving
Calories 241
Calories from Fat 48
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Total Carbohydrates 44g
15%
Sugars 11g
Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 1/2 cups whole wheat flour
- 1/2 cup rolled oats
- 1 tsp. baking soda
- 2 tsp. baking powder
- 2 tsp. cinnamon
- 1 tsp. nutmeg
- 1/4 tsp. salt
- 2 cup unsweetened applesauce
- 1/4 cup agave nectar
- 2 tbsp. coconut oil, melted
- 2 tbsp. lemon juice
- 1 tsp. vanilla
- Preheat oven to 350 degrees.
- Spray a bundt pan or a 9 x 9 baking dish with nonstick spray.
- Combine the dry ingredients (whole wheat flour, oats, baking soda, baking powder and spices) in a large bowl until they are mixed well. Stir in optional toppings.
- In another bowl, combine the wet ingredients (applesauce, agave nectar, coconut oil, lemon juice and vanilla) until they are mixed well.
- Add wet ingredients to the dry ingredients and stir until thoroughly combined.
- Use a spatula to transfer the batter into the baking dish.
- Bake for 45 minutes, or until a toothpick inserted in the middle comes out clean.
- Remove cake from oven, let cool, and enjoy!
- Add 1/2 cup of the optional toppings like walnuts and raisins
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Oct 19, 2016 | Grown Up, Recipes
Nothing says fall more than the smell of a delicious baked apple crisp in the oven. A typical apple crisp has lots of butter (some have almost two sticks!), which can make it not so healthy. Instead of loading on the butter, in this recipe for Baked Apple Crisp, we focus on the best part of the dish – the apples! This modified, healthy version of Baked Apple Crisp is loaded with fresh, in season apples and cuts down the butter to only two tablespoons. Add in some whole grain oats and fall favorite spices like cinnamon and nutmeg, and a little brown sugar, and you’ve got yourself a tasty and healthy treat that is perfect for cooler temperatures.
Baked Apple Crish
2016-10-18 11:21:01
Serves 4
203 calories
36 g
15 g
7 g
2 g
4 g
143 g
6 g
25 g
0 g
3 g
Amount Per Serving
Calories 203
Calories from Fat 58
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrates 36g
12%
Sugars 25g
Protein 2g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 large fuji apples, cored and cut into slices
- 1/2 cup rolled oats
- 1/4 cup brown sugar
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1/2 tsp. vanilla
- 2 tbsp. butter, softened
- Preheat oven to 350 degrees.
- Cut the apples into slices and set aside.
- Using a large mixing bowl, mix all the dry ingredients together (oats, sugar and spices).
- Next, add the softened butter and the vanilla to the bowl and stir until well combined.
- Finally, add the apple slices and toss to coat in the oat mixture.
- Transfer to a glass baking dish and bake for 25 minutes, until the apples are soft.
- Serve warm with a side of Greek yogurt.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Oct 12, 2016 | Grown Up, Recipes
Do you ever go to a restaurant and have a meal that you’d love to be able to make at home? If you live in the Atlanta area, you may have heard of True Food Kitchen. Their menu is full of healthy and fresh foods with lots of vegetarian and vegan options if you follow one of those diets. One of our favorite items on the menu is their Spaghetti Squash Casserole. It’s a delicious mix of spaghetti squash, cheese and tomato sauce. It tastes just like a cheesy pasta dish but filled with veggies instead of carb heavy noodles. We were hooked!
This month, when winter squash like spaghetti squash is an OrganWise Guys Foods of the Month, we knew we had to try our hand and recreating the dish from True Foods Kitchen. It turns out it is so much easier that we thought. In fact, it’s definitely something than any novice chef can recreate in their own kitchen. Without further ado, we present to you our recipe for Italian Spaghetti Squash. It’s a copycat version of True Food Kitchen’s Spaghetti Squash Casserole that tastes just as good as the restaurant version.
Italian Spaghetti Squash
2016-10-11 13:55:32
Serves 8
108 calories
3 g
22 g
8 g
7 g
4 g
46 g
198 g
1 g
0 g
3 g
Amount Per Serving
Calories 108
Calories from Fat 71
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Total Carbohydrates 3g
1%
Sugars 1g
Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 large spaghetti squash
- 1 tbsp. extra virgin olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 1 jar tomato sauce
- 1 package shredded mozzarella cheese
- Salt and pepper, to taste
- Herbs like oregano, basil and parsley (optional)
- Preheat the oven to 425 degrees.
- Cut the spaghetti squash in half the long way, remove the strings and seeds and place face down in a glass baking dish filled with 3 tbsp. water.
- Bake the spaghetti squash for 45 minutes.
- Meanwhile, cook the onion in the extra virgin olive oil on medium low heat for 15 minutes until it caramelizes and turns brown, about 15 minutes. Add the garlic and cook for another 5 minutes. Set aside.
- When the spaghetti squash has finished cooking, let it cool off then take a fork and remove the flesh. This will cause the flesh to turn into "spaghetti" like strands. Transfer the cooked squash to a bowl and season with salt and pepper.
- Use an 11 x 7 glass baking dish (or another small size) to prepare the casserole. First, add a layer of spaghetti squash. Next, add the onion/garlic mixture, then the tomato sauce, then the cheese. Repeat twice, topping with mozzarella cheese and herbs.
- Bake for 30 minutes, until the cheese begins to bubble.
- Serve hot and enjoy!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Oct 5, 2016 | Grown Up, Recipes
It’s officially fall and we love all things pumpkin! Pumpkin is a type of winter squash, which is one of the October Foods of the Month. Cooking with pumpkin can be tricky if you’re a newbie to this food. Remember to always choose canned or boxed pumpkin, not pumpkin pie mix for optimal nutrition. Plain pumpkin has a mild, nutty taste that is delicious in both baked goods and savory dishes like risotto. Pumpkin is naturally high in vitamin A and low in sugar, fat and calories.
This recipe for Pumpkin Power Bars is a great idea for a quick breakfast. These bars are incredibly filling thanks to the whole wheat flour, oatmeal, and pumpkin. The chocolate chips give them a tasty surprise that everyone will love. This recipe for Pumpkin Power Bars is the perfect fall treat!
Pumpkin Power Bars
2016-10-04 13:58:27
Serves 10
226 calories
36 g
20 g
7 g
6 g
3 g
97 g
81 g
13 g
0 g
3 g
Amount Per Serving
Calories 226
Calories from Fat 61
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrates 36g
12%
Sugars 13g
Protein 6g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 cups rolled oats
- 3/4 cup whole wheat flour
- 1 1/4 tsp. baking powder
- 2 tsp. cinnamon
- 1 tsp. ground ginger
- 1/4 tsp. nutmeg
- 1/4 tsp. salt
- 3/4 cup pumpkin puree
- 1 cup skim milk
- 1 egg, beaten
- 1/4 cup natural maple syrup
- 2 tsp. creamy almond butter
- 1/2 cup dark chocolate chips
- 1/2 cup dried cranberries
- Preheat oven to 350 degrees. Spray a 9 x 9 inch baking pan with nonstick cooking spray.
- In a large bowl, mix together the dry ingredients (rolled oats, whole wheat flour, baking powder, spices, and salt).
- In a separate bowl, whisk together the wet ingredients (pumpkin, milk, egg, maple syrup, and peanut butter) until well combined.
- Add the wet ingredients to the dry ingredients, then stir until combined. Fold in the chocolate chips and the dried cranberries.
- Pour the batter into the pan. Bake for 25 minutes, or until a toothpick inserted in the center comes out clean.
- Let cool in the pan completely, then slice into rectangular bars.
- These taste best when eaten within 3 days of cooking.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 28, 2016 | Grown Up, Recipes
Whole grains are the perfect breakfast food. Whole grains come in many different formats. If you plan on baking with them, it’s a great idea to have staples like whole wheat flour and oats in your pantry. These are two of the main ingredients in this recipe for Whole Wheat Muffins with Oatmeal and Dark Chocolate Chips.
The chocolate chips make this recipe kid friendly, so much so that these muffins taste like dessert! However, the whole wheat flour keeps them healthy and will make you feel full for a long time. An important note about whole wheat flour – it can spoil faster than white flour because it has germ oil in it. You will usually know if your whole wheat flour is spoiled because it will have a strong odor to it. Fresh flour should not have a scent. To ensure the longest shelf life possible, store your whole wheat flour in a dark pantry in a container that is tightly sealed.
Whole Wheat Muffins with Oatmeal and Dark Chocolate Chips
2016-09-27 15:33:14
Serves 12
293 calories
34 g
17 g
16 g
5 g
11 g
81 g
217 g
16 g
0 g
4 g
Amount Per Serving
Calories 293
Calories from Fat 141
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 34g
11%
Sugars 16g
Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 cup low-fat milk
- 1 egg
- 1/2 cup coconut oil
- 1/2 cup brown sugar
- 1 1/4 cup quick oats
- 1 1/4 cups whole wheat flour
- 4 tsp baking powder
- 1 tsp salt
- 3/4 cup dark chocolate chips
- Preheat oven to 400 degrees.
- Spray a muffin tin with nonstick spray or use cupcake liners.
- Using a mixer, blend together the wet ingredients (milk, egg, and coconut oil).
- Using another mixing bowl, add the dry ingredients and mix (brown sugar, oats flour, baking powder and salt).
- Slowly add the flour mixture to the wet ingredients and mix until well combined.
- Lastly, add the chocolate chips and mix until they are evenly distributed in the batter.
- Distribute the mixture evenly into the muffin tin.
- Bake in the oven for 25 minutes, or until a toothpick comes out clean.
- Serve hot or store for up to 3 days.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 23, 2016 | Grown Up
Thanks to the tireless effort of our amazing partners, our influence is expanding! Our evidence-base from schools, communities and head starts, has led to a new sector, corporate health and wellness.
How do kids fit into corporate wellness and obesity prevention? To begin, employees are also parents. Many parents wish to instill healthy living habits in their children. Working parents are more likely short on time and not sure of the best approach. Secondly, children are dependents on company health care policies. So, their wellbeing has an impact on the bottom line. As childhood obesity continues to affect youth, corporations recognize the potential impact they can make by investing in obesity prevention for children in schools and communities.
Sponsoring turnkey, evidence-based school and community-wide programs and events, as part of a year round initiative where children and families spend their time, are steps in the right direction, not to mention great opportunities for public relations. Coupling this outreach with consistent messaging in the workplace provides further opportunity for family engagement.
In terms of corporate wellness and obesity prevention, this topic is important because children are the future pool of employees. Empowering children with skills to live healthy and giving them tools to build a foundation of healthy habits makes for a promising future workforce. A workforce that is more productive, vibrant and robust is much better than one filled with missed days, working while sick, and other issues that contribute to enormous, and growing, health care costs.
Extending the impact of corporate wellness programs into the home and community may help achieve the two-fold goal of healthier, happier employees and dependents and the impetus to turn the tide on the obesity trajectory.
We are so appreciative of the tireless efforts of health educators ‘in the field’ – from teachers, county Extension Agents, nutritionists, nurses, etc. As parents take initiative and more resources are available through corporate channels, it follows that the positive impact could be exponential! Click here to continue reading about this issue and to see how promoting family and community engagement is an investment toward a healthier bottom line and happier, more productive employees and families.
by admin | Sep 22, 2016 | Uncategorized
With one in three kids overweight, obesity has become the top health concern in the USA. How has obesity “plagued” the nation, and what can we do about it?
Did you know that nearly one in three American children is overweight? According to the Centers for Disease Control and Prevention, or CDC, the childhood obesity rate has almost been tripled in the past three decades. Overweight children are prone to immediate and long-term health effects, including cardiovascular disease, high blood pressure, type-2 diabetes, dangerous blood cholesterol levels, and even death in adulthood. Moreover, overweight children often suffer from low self-esteem, negative body image, and depression.
For those reasons, childhood obesity is the prime health concern in the USA today, even bigger than smoking and drug abuse. The drastic effects of childhood obesity echo clearly in the words of former Surgeon General Richard Carmona:
“Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents.”
Childhood Obesity According to Ethnicity
Heart.org has released percentages of childhood obesity by ethnicity for children between the ages of 2 and 19:
- For non-Hispanic whites, 17.5 percent of males and 14.7 percent of females.
- For non-Hispanic blacks, 22.6 percent of males and 24.8 percent of females.
- For Mexican-Americans, 28.9 percent of males and 18.6 percent of females.
(Source: Heart.org)
How Do I Know if my Child Is Overweight?
Body Mass Index, or BMI, is widely used to determine a person’s body fat by correlating weight and height measurements. Rather than calculating the ratio yourself, use the BMI calculator for accurate readings.
Once you find your child’s BMI rating, it can be plotted on a standard BMI chart, which is given below for kids aged 2-19.
Underweight: BMI below the 5th percentile
Normal Weight: BMI at the 5th and less than the 85th percentiles
Overweight: BMI at the 85th and below the 95th percentiles
Obese: BMI at or above the 95th percentile
However, BMI calculations are not meant to determine body fat in infants or young toddlers. A physician can use special “weight for length” charts to estimate body fat in babies or infants.
In some cases, BMI can be misleading, for example . . .
- Muscular children may have high BMIs, without being overweight, because much of the weight comes from extra muscle rather than fat.
- Children experience rapid growth during puberty.
If your child seems overweight, consult your doctor, who can suggest changes in lifestyle and diet, based on a medical screening of your child.
Causes of Being Overweight
From genetics to medications, lifestyles and eating habits, many factors contribute to becoming obese. Children prefer snacks and fast foods over healthy and homemade food. Tight schedules and busy lives make it difficult to find time to prepare healthy meals or to exercise. Therefore, even kids with good BMIs can develop the tendency to become overweight.
What is the Role of the Parent in Tackling Childhood Obesity?
A parent’s support and effort are essential to keep childhood obesity at bay. As a responsible parent, you must encourage your children to eat healthy food and engage in physical activities in the following ways:
- Improve your kids’ eating habits by adding healthy, real foods to their daily diet.
- Limit their consumption of fast foods and snacks.
- Motivate them to engage in physical activities, workouts, and sports.
- Explain to them the benefits of health in one’s life, such as increased energy, better focus, etc.
In addition to parents, schools play an important role by creating a safe and supportive environment to encourage healthy eating and physical activities.
by admin | Sep 21, 2016 | Grown Up, Recipes
The weather is getting cooler so it’s time to pull out your slow cooker! Slow cookers are a great kitchen gadget for when you can’t spend more than 30 minutes in the kitchen but want a satisfying meal. Another great use for slow cookers is to make sauces, like this recipe for Slow Cooker Tomato Sauce. To avoid all the flavors blending together, we sauté the onions and garlic first for 10 minutes before putting the rest of the ingredients into the cooker.
The result is a recipe that makes a savory, filling and fresh tomato sauce that you can use in your favorite pasta or pizza recipes. You can also freeze it for up to 6 months and defrost when you need a healthy tomato sauce in a pinch. Also, by making your own tomato sauces you not only use fresh tomatoes, which are in season this fall, but you cut down on added salt and sugar from jarred sauces.
Slow Cooker Tomato Sauce
2016-09-16 16:13:05
Serves 8
111 calories
9 g
0 g
9 g
2 g
1 g
171 g
206 g
5 g
0 g
7 g
Amount Per Serving
Calories 111
Calories from Fat 77
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Total Carbohydrates 9g
3%
Sugars 5g
Protein 2g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 tbsp. extra virgin olive oil
- 3 garlic cloves, minced
- 1 red or white onion, sliced thin
- 1 tomato, chopped
- 1 29 oz. can diced tomatoes
- 1 29 oz can pureed tomatoes
- 2 tbsp. tomato paste
- 1/4 cup pesto
- Salt, sugar and pepper, to taste
- Heat a nonstick skillet to medium heat. Add the extra virgin olive oil. When it begins to sizzle, add the garlic cloves and stir to coat in the oil. As soon as they begin to brown, add the onion. Stir to combine ingredients.
- Set heat to medium low, cover, and let the onion and garlic cook for 10 minutes until the onion becomes translucent.
- After the onion has cooked, add the tomato. Cook for 5 additional minutes.
- Meanwhile, add the rest of the ingredients except the salt, sugar and pepper to the slow cooker. Mix well. Transfer the stovetop ingredients to the slow cooker and combine. Add the salt, sugar and pepper, to taste.
- Cook on low for 2 hours. Before serving, use an immersion blender or blender to blend all ingredients together.
- Store or serve immediately with your favorite pizza or pasta.
OrganWise Guys Blog https://blog.organwiseguys.com/
