In Part 1 of 3 of this blog series we mentioned a chance encounter in a supermarket with a man who had reached the produce section and wanted to buy more salad vegetables, but was stymied once he was actually in the store at the point of purchase.

He almost walked away without any salad ingredients because he was still going through the stages of making an actual behavior change.

All he needed was a little encouragement, information & support in his decision making once he was right there in the store. Timing can make such a huge difference in life!

He’d been thinking about eating more vegetables as one of his New Year’s Resolutions for 2013, but hadn’t yet gone through all of the stages of readiness to really be fully prepared to follow through on such behavior change.

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We’ll start off this blog post with a true story about a chance encounter with someone in the supermarket who appeared to be ready to make behavior change just this week.

While shopping on the day before New Year’s Eve, a fellow shopper was staring at various salad making packages in the produce section.

He seemed to be trying to decide if he should get a package and if so, which one to get.

He had put a package with added seasoning packets into his cart, then just as our cart was reaching that section, turned right around and put the package back onto the produce cooler shelf. His hands were then moving around between two other packages and he was hesitating before he drew them back. His body language indicated it was likely he was about to leave the produce area with no selection made.

Noticing our cart, he offered to get out of the way, saying he knew he should be eating more vegetables and was thinking of getting some salad greens, but he really was unsure of what to get. “I know I should be eating more vegetables and I really want to, but I’m not much of a cook” he said.

This was a split second opportunity to support him in what he really wanted to do, before he wheeled his cart away due to self doubt in his own food shopping & preparation skills and missed the chance to turn his intent into action. Fortunately he had no dietary restrictions to consider.

Asking him if he preferred any type of salad green(s) over others, it turned out he did prefer the mixed baby greens. Next we determined if he had any seasonings already at home and he remembered he had some Italian Seasoning blend he liked–so we discussed quickly how he could sprinkle that on a plate of mixed baby greens.

Then it was time to determine if he liked his salad with anything else in it or on it. Once it was clearer what he enjoyed, it was easy to discuss how to simply add some of those other raw vegetable items he liked that were right there ready-to-use, and then working with some other preferences he expressed, review options for a touch of a more healthful salad dressing with taste and flavor elements he liked to top it all off.

This discussion in total literally took just about a minute, but in that time he was able to move into preparation for behavior change and then next hopefully take action and actually change his behavior since he left the produce section with ingredients in his cart and a big smile on his face and said “thanks” for the help.

He appeared ready to make behavior change–he just needed to see how he could successfully do it. He verbalized a stumbling block to making change was his doubt of his own food shopping & preparation skills. He just needed a little help when shopping in order to feel confident about making fresh produce choices in the supermarket.

Coping With New Year’s Resolutions That Involve Behavior Change

Yes, it’s that time of year again when people begin the annual cycle of making New Year’s Resolutions that might involve behavior change.

It happens every new year. Just as life is a cycle, so is each year. Sometimes failed attempts at previous New Year’s Resolutions are “recycled” and sometimes new resolutions that involve behavior change are contemplated.

Many people have probably been going through thinking about making some 2013 New Year’s Resolutions, just as this man stated his desire to start eating more vegetables in the new year. Some might even be considering exactly how they might implement such behavior change.

The man in the supermarket went shopping without a grocery list, so he hadn’t taken all the steps necessary to help himself once he got to the supermarket to shop more confidently and purchase the items that would allow him to make the behavior change to eat more vegetables.

Others may not yet have fully crystallized their thoughts on the topic. They may not realize what is actually involved in making serious behavior change or they may not yet be convinced they need to make any serious behavior change.

(Image of “A Year of Being Well” property of & courtesy of the Michael and Susan Bell Foundation and shown here for illustrative purposes only).

Many New Year’s Resolutions have to do with behavior change involving food consumption +/or fitness. Keep in mind that for an approach to work long term, you will probably have to adopt some new behaviors.

If you seek professional advice and assistance, just what should you expect to receive?

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Many people are considering the merits of a Whole Food focus basis for planning their upcoming Thanksgiving meal.

Of course, the most important aspect of Thanksgiving is truly the opportunity give thanks for the blessings in our lives and to share that sentiment while being able to spend time with family and friends, so any food choices should enhance that overall experience.

Memories of Thanksgivings past are connected to our emotional perceptions of those times, so there are sounds, sights, smells/aromas, tastes, textures that all contributed to the sensory perceptions we have locked in our memory banks of those special times. When we again hear similar sounds, perceive similar smells, etc., it brings back a rush of emotion that makes us feel connected to that past and to hopefully many cherished memories that we can enjoy re-experiencing in the present.

Adults often want to recreate and evoke those sensory memories for themselves, while at the same time helping younger members to create similar sorts of hopefully happy memories for children and grandchildren, nieces and nephews, cousins, etc.

For many families, Thanksgiving conjures up memories of home and home is a safe haven most of us yearn for at holiday time.

To help insure those memories are as happy as they can be this year, it is important to take into account any particular dietary needs of family and/or other guests.

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GLUTEN

A summer issue of the Journal published by the Academy one of us belongs to had an interesting article on a new type of gluten-free pasta. The article title is: Green Banana Pasta: An Alternative for Gluten-Free Diets. Journal of the Academy of Nutrition and Dietetics – July 2012 (Vol. 112, Issue 7, Pages 1068-1072, DOI: 10.1016/j.jand.2012.04.002).

The gluten-free flour pasta product is made from green banana flour, egg whites, water, and edible food source gum. Some people actually found the gluten-free pasta product more acceptable than pasta made from whole wheat flour.

(Image of Green Bananas courtesy of johnnyberg at rgbstock.com).

As a matter of fact, some people felt there was no significant difference in either the appearance, aroma, flavor or overall quality of the green banana flour based pasta product as compared to the whole wheat pasta. Inclusion of egg whites and edible gum in the green banana flour based pasta product actually promoted elasticity, firmness, moisture content, and uniformity in the green banana flour based pasta, which made it less sticky than most typical gluten-free pastas are.

Interestingly, the green banana based pasta includes a high amount of what are called “resistant starches” (meaning they are resistant to digestion by humans). Resistant starches typically help to better control glycemic indexes of food items they are found in, and may have positive effects on intestinal actions such as reducing resorption of cholesterol in the gut, may decrease fermentation of starch in the gut by intestinal bacteria (which would result in less gas production in the gut), and might improve intestinal regularity of movement.

GLUTEN FOCUS WEBINAR

We also wanted to mention an upcoming Nutri-Bites Webinar Series with a Gluten focus: Title: Behind the Claims: Chasing Down Gluten

• Date: Thursday, November 8, 2012
• Time: 2:00PM – 3:00 PM EST
• Register
• Presenter: Scott HegenbartManager Scientific AffairsConAgra Foods

Learner Educational Objectives:

• Recognize the function and food sources of gluten in food
• Discuss pros/cons of typical ingredient substitutions to replace gluten
• Become familiar with federal regulations regarding gluten-free labeling claims
• Describe the validation steps needed to label a food ‘gluten-free’
• Identify key resources on gluten-free standards and foods

DIABETES

Nov. 14, 2012 is World Diabetes Day and once again, the Diabetes Hands Foundation is promoting the Big Blue Test between October 14, 2012 -November 14, 2012.

“The Big Blue Test encourages people with diabetes to test their blood sugar, exercise for 14-20 minutes, test again and share their experience on BigBlueTest.org… For every test, people with diabetes in need receive life-saving supplies through Big Blue Test grants that are awarded to humanitarian diabetes charities in the US and around the world, made possible thanks to the program sponsor…Each entry = a $5 donation from Roche Diabetes Care, makers of ACCU-CHEK® diabetes products and services up to a total of $100,000.”

Exercise helps people with diabetes to lower elevated blood glucose levels. Persons with diabetes should learn about how much certain exercises of particular intensity & specific duration help them to better control their blood glucose levels. Lowering elevated blood glucose levels can help to lessen complications from diabetes in the lives of persons of all ages who are living with diabetes.

Again, those four simple steps are:

1. Test
2. Get Active
3. Test Again
4. Share the results to encourage others to exercise, too!

Help others while possibly helping yourself or helping someone you know–spread the word:

2012 video

2011 video  (safe and sound–great video, great song!)

 2013 WOMEN’S HEART HEALTH NATIONAL WEAR RED DAY

February 1, 2013, American Heart Association’s 10th Anniversary Celebration National Wear Red Day for Women’s Heart Health Awareness

Women’s Heart Health: Women Putting Women’s Health First for a Change, which raises the question”Are You a Priority in Your Own Life?”

This February 2013 accept the challenge of National Wear Red Day and wear red for women’s heart health! Make yourself a top priority in your own life.

According to a couple of different sources–two women who have survived life threatening cardiac emergencies–Carolyn Thomas of My Heart Sisters blog site  and Kathy Kastan (who has been a President of WomenHeart, The National Coalition for Women With Heart Disease in her book From the Heart: A Woman’s Guide to Living Well with Heart Disease, published in 2007, it is reported that nationally known cardiologist, Sharonne N. Hayes M.D., Founder of the Mayo Women’s Heart Clinic, tells women who attend the WomenHeart Science & Leadership Symposium for Women with Heart Disease about a study she is aware of addressing the priorities women have mentioned having as the latest millennium was dawning.

Back in the year 2000, it is reported that in a study underwritten by Proctor and Gamble and conducted by the Mayo Clinic (P&G 2000 Health Archetype Study) “Hierarchy of Female Concerns” identified that typically, the majority of women put everyone else’s health concerns above their own, in the following descending order of the top 6 responses given to the question asked of the women:

“What is most important to you?”

The top 6 responses of the women surveyed in descending order were reported as:

1. children
2. home
3. work/career
4. pets
5. spouses
6. self

Isn’t it time that maybe women started putting themselves first on that list? Can’t we possibly take better care of those we love if we take care of ourselves first and foremost?

Check out Kathy Kastan’s book (one of us actually read it while recently on vacation) or Carolyn Thomas’ blog, then explore ways you can get involved in raising heart health awareness.

Consider participating in this year’s American Heart Association National Wear Red Day and promote women’s heart health awareness among your family, friends and neighbors in your community and beyond. You can even sign up to spearhead support of National Wear Red Day at an area school, workplace, community center, etc.

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In Part 1 of 2 in this series, we mentioned some sites to check for emergency information for storm preparedness, including for downloading apps to a smart phone, and some water and food considerations to stock in advance of any emergency storm situation.

In this Part 2 of 2 of this series, we’ll mention various other considerations, including clothing; paperwork pointers including having handy paper versions of emergency contact info for your own family and then for local services; other equipment and supplies to consider and some ideas of what to possibly have handy for the various human family members; and as well supplies to have handy for any family pets.

NOTE: Please remember that the following is for infotainment purposes only and is NOT meant to be all inclusive and is NOT meant to replace information available in your own unique location. You are URGED to make yourself aware of information available in your own locale from emergency management services there as they are most familiar with the location where you live and how you should prepare for any emergency in your area.

Clothing:

• Any water resistant clothing should be stored in waterproof containers so it can be easily accessed as needed– the space-saving type bags (which allow you to remove any extra air) can be especially useful for this purpose.
• Depending upon your climate, that could mean extra outerwear and other items such as water resistant shoes and/or water resistant boots, jackets with hoods, ponchos, gloves, hats, wraps/blankets, etc.

 Appropriate Fire Extinguishers:

• Remind yourself where you keep your A-B-C or other type fire extinguisher(s) in case you need to reach same in the dark with only flashlights to guide you. Especially keep these near by if you plan to use a camp stove to heat up any food and/or water.

Paperwork:

• All important papers for you and your family including copies of credit cards and passports should be stored in a water-proof and fire-proof safe.

Available on you, in water resistant pouches should be:

• drivers license
• medical insurance cards
• credit cards
• passport if you live near a border crossing and might be considering crossing over into another country, along with some
• paper money in various denominations (we’ll mention this again later as well, since during a power outage in an area your credit cards might not be useful to you initially, whereas cash and/or traveller’s checks depending upon where your location is and where else you may be going may be king)
• contact number for insurance of all sorts

Emergency Information including Health & Medical Information; other Contact Information:

• Any child needs emergency contact info in waterproof packaging to be kept with the child at all times–and make sure any medical condition alert, including any allergy or intolerance information is FIRST on the listing, and make sure a picture of the child with the child’s name on it is also there, plus a picture of the child with the family in case family members get separated.
• Each member of the family should have emergency contact information with them as unfortunately in emergencies sometimes family members may become separated. If possible, include contact information for any family members or close friends who live in an area not anticipated to be affected by the storm system and could provide support if they can be reached and might even be able to provide shelter later on if need be.
• Medical Alert Bracelet, etc.: Make sure any family members who have a medical alert bracelet, etc., are wearing the bracelet, etc.

UPDATE your List of Emergency Contact Info for Local Services:

• Local Emergency Management Agency if run by your county
• Local Community Red Cross Including for area shelters
• Other Local Shelters (besides Red Cross) such as at schools, Salvation Army, etc.
• Police & Fire Depts if any number other than 911 is used in your area
• Public Health Department services your family might need to access
• Rescue services in your area if any are private
• Area Emergency Rooms and
• Area Urgent Care Centers

Other Equipment & Supplies:

• Portable radio(s) with fresh batteries and we actually like also having the emergency type radio(s) that you hand crank as backups –especially any one that has NOAA frequency setting, etc; make a note of the local AM and FM radio stations that provide updated information pertinent to your locale during an emergency in your area as well).
• At least one working flashlight with fresh batteries per person of appropriate size for the individual plus a couple of extra flashlights for the entire family unit that are of a larger size.
• Make sure you have refilled any medications and store them in easy enough to open containers inside resealable plastic bags and keep them with you at all times.
• Personal hygiene items of all types–include disposable special pads as needed, any needed disposable diapers for babies even if you usually use cloth diapers, disposable personal wipes, hand sanitizer)
• Emergency first aid kit with alcohol wipes and ointments and bandages, etc., including ace-type wrap bandages to deal with sprains that might occur
• Space-saving type (removal of excess air) stored washable blankets and sleeping bags (they are more portable if enclosed in the space-saving type bags), packaged tarp (to put under sleeping bags to help keep them dry), etc.
• Backup prescription glasses (better than contacts d/t dirty hands issues, wind issues, etc.–plus contacts need special cleaner solutions, etc.)
• Disposable dust masks sometimes can come in handy in windstorms; also bring scarf type wraps with you
• Check battery supplies including for specialty batteries such as hearing aid batteries, etc.
• Fill up the gas tanks on any cars
• Have gas can(s) filled up in case they are needed for refueling a vehicle (gas becomes scarce in many a storm situation)
• Area map should be kept in water-proof packaging
• Walking sticks should be available for older family members
• Evacuation travel bag packed with appropriate level of warmth clothing in case you somehow wind up at an emergency shelter; extra set of house keys and car keys with each adult or teen licensed to drive
• Cash of various denominations in water proof bags inside water proof container
• Emergency medical form for each family member inside water proof bag
• Fully charged cell phone inside waterproof bag; portable charger inside waterproof bag
• Waterproof matches
• Light sticks (which are considered safer than candles) for each family member
• *Manual safety-type can opener (that is actually a can lid uncrimper) as noted on our Pinterest site under Kitchen Gadget Favorites (the type of can opener that unseals cans, rather than cutting them is always best to use, especially in a storm crisis when the last thing anyone needs is a cut from a can lid, but a can opener that cuts off can lids could be used if there is no other option) for whoever will be opening canned food supplies as needed. Uncrimping style safety can openers really are much safer to use under low lighting conditions.
• Adults or children old enough to use them should each have their own multi-purpose tool, again because during an emergency sometimes family members become separated
• Walkie-talkie type two way radios if available
• If you have to leave your home, you may choose to use a wrench to shut off the main water supply and also the main gas supply to your house prior to leaving (this can help when it comes to gas main/water main emergencies)

Pet Supplies:

Pet supplies for your pet including adequate water & food/snacks (keep all pet food & snacks in waterproof containers) & appropriate bowls, medications, extra leashes, extra pet towels, cleanup bags and more, proof of rabies vaccination (in case you have to go to a shelter), records of microchip information, and photos and descriptions of pet(s) (should pet(s) become separated from you), emergency contact info that includes for their veterinarian, etc.

Portioning dry pet food into sealed plastic bags or having some canned product you can open with a safety can opener* can be particularly helpful (some pets only take certain meds with canned food, etc., so bring what your animal(s) are used to). Some pets actually are used to having a travel bag on their back and if so, bring that, also if possible, pet blanket/pad and at least one sturdy toy. (Image of pet dog with travel bag ©2012 courtesy of webmaster)

Make sure any dog and/or cat, etc., wears the collar and tags you have for the animal.

Hopefully you, your family and friends, and any pet family members will be able to make the best of a difficult situation by being better prepared for it. Sharing your own tips for coping with storms with family and friends may also benefit them as well.

If you are safe and sound and able, consider checking on those around you in your area, including any with various physical or intellectual challenges. Don’t forget to check on any elderly persons you know of, especially those who are frail and/or may live alone. Hopefully they will be able to find some support before the brunt of the storm hits, but be sure to check on them at least afterwards to see if they need any additional help.

Also consider contributing to any of the relief agencies that help those who experience the worst brunt of the storms to get through them. Your contribution might be of your time, and/or your talent, and/or your money.

Anyone who has gone through and survived a bad storm knows there’s no feeling comparable to being safe and sound after a storm. The aftermath of a storm can seem to last forever sometimes and any help is always welcome in the days, weeks, and sometimes months of cleanup & rebuilding of lives afterwards.

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There have been many kinds of storms including hurricanes, tornadoes, nor’easters & more over the years & such storm activity will continue in the future. One can’t stress enough how important it is to have an emergency plan of preparedness that includes a checklist for supplies & be ready at a moment’s notice to actually implement any such plan.

Dietitians who operate feeding centers have to be prepared to serve thousands of meals, even if there is no power available and limited water supplies.

We have personally experienced 11 days without power after a microburst storm hit our area back in 1998 around Labor Day that year. Farther north of us earlier that same year many people experienced microburst storm activity to a much greater extent with freezing rain/ice.  Just two years prior that area had experienced similar microburst winter ice storm activity and been without power for at least 17 days (and in many instances for several weeks) during the height of freezing cold winter.

Many people have experienced much worse storm damage and much longer periods without power, so know that being prepared really is essential.

(Image of potential disasters striking from 1993 Federal Emergency Management Agency aka FEMA materials developed in conjunction with the American Red Cross)

Disaster preparedness includes much more than just having adequate water and food supplies.

This two-part blog series is a compilation of some advisements put out by various emergency preparedness agencies and other sources to encourage readers to implement any emergency planning should you be in the path of any storm system at any given time.

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As Fall heads into Winter, many people become more concerned about themselves or a family member or close friend succumbing to a cold virus, or worse yet a strain of flu virus.

Besides following vaccination recommendations from the Centers for Disease Control (CDC), along with their recommendations for hand washing, covering your nose and mouth when sneezing, etc., they are eager to know if there is anything else they can do to boost their own defenses and those of their loved ones and friends against a  viral illness this Winter.

Image of vitamin pills (and bottle) courtesy of http://www.stockfreeimages.com/ and © 2008 Fotoplanner

Some may wonder if “tweaking” their diet and/or taking nutrient supplements might have any potential to improve their level of resistance to assault by viruses as Winter approaches.

Are you perhaps curious about how nutrients impact immunity in a normally healthy person?

Might you be looking for authoritative advice when it comes to the question of should you consider purchasing nutrient supplements and if so, which ones and from where?

Read on for potential sources of reliable & helpful information when it comes to nutrient supplementation issues. Please keep in mind that the following is offered as infotainment only, as is always the case for any pieces of information mentioned on this site. You are encouraged to seek personal advice for your individual health situation status from your own state licensed, nationally and/or state registered and/or certified health care practitioner(s).

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It seems that the age old problems of “Junk Science” are once again surfacing all over in various media outlets.

There will always be some spokesperson, some celebrity, some media sensation, some salesman / saleswoman, some talk show host, etc., trying to convince the public that there is a “new” and “magic” way to suddenly deal with some health aspect of their life by just buying one more product here, there or anywhere.

As always, this site only provides infotainment and we urge you to contact your own health care provider(s) when it comes to matters pertaining to your own individual health and that of your family members.

Since we believe in your right of choice, we’ll share the “10 Red Flags of Junk Science” so that you can decide for yourself what makes sense for you and members of your own family.

(Image of Red Flag courtesy of Stuart Miles/FreeDigitalPhotos.net).

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Looking for some real food recipe ideas that kids can enjoy preparing with the family in the kitchen?

Here are some suggestions from totally free, “kid friendly” eCookbooks you can easily view or download from the www.

Enjoy!

(Image of cover of  “Fuel Up to Play 60 Beyond PB&J: Cooking with Kids” shown for identification purposes only)

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(2017 UPDATE NOTICE: Unfortunately, the Let’s Move website is no longer active since Michelle Obama is no longer the current First Lady.

You may find that previous availability of recipes and information from the Let’s Move program may have been scrubbed from other government related websites as well.)

As part of Michelle Obama’s signature “Let’s Move” campaign to end childhood obesity in America, on Monday, August 20, 2012 the first ever Kids’ “State Dinner” as a formal luncheon is scheduled to celebrate the winners of the 2012 Healthy Lunchtime Challenge. Selected healthy focus recipes were featured at the luncheon. (Image of invitation to the 2012 Healthy Lunchtime Challenge shown for identification purposes only).

A total of 54 winning budding chefs and one of their guardians / parents were invited to this special formal luncheon dining event. According to a video on the letsmove.gov website and various newspaper stories run on the winners, over ~ 1200 recipes were submitted from all 50 states, the District of Columbia, and 3 US territories: Northern Mariana Islands; Puerto Rico; and the Virgin Islands (but there could only be one winner from each of those locations).

Winners (a US legal resident child between the ages of 8-12) and one US legal resident guardian/parent became eligible for round trip flights to Washington DC and hotel accommodations so that they could attend the August 20th formal luncheon being broadcast live starting at 10 AM from the White House in Washington, DC. In a number of cases, it is reported that a second parent may choose to pay their own way to the special occasion since it is so meaningful to the families of the winning junior chefs.

It has also been reported that the children will receive a special “tour of the White House vegetable garden” with one of the Obama’s chefs as well as participate in a “behind-the-scenes tour of the Julia Child exhibit at the Smithsonian” before it becomes available to the general public.

Read on for some additional details about the contest and the recipes chosen.

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