Tips for Healthy Cooking for a Delicious 4th of July

I just returned from a wedding in Puerto Rico where much of the food was local fried plantains and sauce driven food – it made me think that we have our annual clambake this weekend in the Hamptons, and since that involves lobster and butter and hot dogs, I was trying to think of what other ways we could incorporate healthy cooking into our 4th of July family weekend.

Cooking healthy food for the 4th of July basically translates into reducing the sodium and sugar content, as well as the grams of saturated and trans-fats in your holiday meal. It also means adding vitamins and minerals by serving vegetable and fruit based dishes. Keep your traditional Independence Day recipes by making small changes to the portion size too!

Meat on the Grill
Place chicken and fish on the grill for healthier fare. The healthiest fish include salmon and trout because they contain omega-3 fatty acids which are good for your heart. Choose skinless chicken breasts instead of dark meat. Replace hamburgers with turkey burgers or vegetarian burgers.

Our "Ship Ahoy!" Nautical Sunsuit Top & Check Panty would be a perfect outfit for your little girl on 4th of July

Replacing Chips and Soda
Replace the chips and soda in your Fourth of July meal with healthier options. Instead of store bought potato chips grill steak-cut French fries brushed with olive oil to use with dips, alongside fresh cut vegetables such as carrot and celery sticks. Instead of soda, serve fresh brewed lightly sweetened iced tea with fresh lemon. Take out your blender and mix up fresh fruit smoothies with strawberry’s, peaches and other summer fruits.

Dessert
I am always a fan of “homemade’ baked goods and everything organic from scractch! Bake your own all-natural desserts this Independence Day instead of purchasing commercial baked goods. Use whole grain flour to add fiber and vitamins. Bake with egg substitutes to reduce the cholesterol content. Banana bread, carrot cake, fruit cobblers and oatmeal raisin cookies represent desserts on the healthier side. Instead of ice cream serve sorbet and low-fat frozen yogurt. Throw some fruit kabobs on the grill made with pineapple and plums.

Reduce and it Still Tastes Good
To make healthy adjustments to your favorite recipes, start by simply reducing the portion size. Cut a pie into eight slices instead of six and make smaller hamburgers. Remove the salt from recipes or reduce the amount by half — except in baked goods. For pasta salad and dip recipes that call for mayonnaise and sour cream, use low-fat versions or substitute low-fat yogurt for half the amount called for to preserve the taste of the full-fat version.

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A Man’s Best Friend: Best Pets for Kids & How to Pick One

I grew up with a Sharpei breed dog and her name was Piglet. I feel like every family is like the Disney’s 101 Dalmations and every family tends to find pets that fit their personality. We have some fabulous Le Top collections coming up from our pre-fall collection that are called “A Walk in the Park” that are so cute for kids who love dogs! Some doctors suggest that it’s ideal to bring home your family’s furry friend when your child is 5 or 6; at this age kids fully comprehend that pets are living creatures and not moving stuffed animals.

In a study of 5-year-olds at Purdue University, more than 40 percent said they turn to their pet when they feel sad, angry, or have a secret to share. The study also found that 5- and 6-year-old pet owners expressed more empathy to their peers than those who don’t have an animal around the house.

Here are some tips on how to pick your perfect pet!

1.  It’s All About Space
Where you live should be a factor in the type of pet you choose. In general, the bigger the pet, the more space it needs. If you live in a small space, look for smaller animals like a hamster, a cat, or a smaller breed of dog such as a Jack Russel Terrier. If you have a lot of extra room, a larger animal such as a Rottweiler may be a possibility for you. Fish are a good choice for most spaces as long as you take into consideration the fact that the fish will grow and may need a large tank.

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2.  Family Dynamics
If you have children, you should take their ages into account when you are choosing a family pet. Younger children are generally more compatible with animals they don’t play with, such as fish. Older children can learn to handle and take responsibility for most pets. Another consideration is your child’s activity level. A puppy may be better suited to a house with an active child, while an older dog will be better suited to a family with a calmer child.

3.  The Time Factor
Your family’s schedule should be a big consideration when you are choosing a family pet. Fish, reptiles such as snakes, amphibians such as frogs, and small animals such as hamsters are good for a family that is rarely home or that doesn’t want to have to walk an animal. Birds are good for a family that is home often but doesn’t want to walk an animal. Dogs and cats are good pets for a family that is home a lot and that want a real companion that needs attention and training.

4.  Care Considerations
Every pet will need some type of care. Take into consideration the amount of time and money you are willing to spend on your pet. Also, consider food, bedding, accessories, veterinary bills and housing needs. The amount of time you will spend cleaning up after your pet is something you should also think about.

5.  Pet Allergies?
Some pets have dander and fur such as cats, dogs and birds. My fiancé has a Labradoodle (a Labrador dog and Poodle mixed) that is hypoallergenic and doesn’t shed which is great for kids with allergies! If anyone in your family has allergies, take their allergies into consideration when you are choosing a family pet. Think about any bedding that the pet might need since some people are allergic to certain types of trees and grasses. Some pets need a substrate made of pine shavings or moss. Pets that will spend time outside may bring in dust and pollen, which are both allergens.

Good luck in your pet hunt!

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Kids and Their Pets

Lilah (wearing a short dress and capri leggings from the rabbitmoon 'cupcake' collection) and Ozzy

Throughout my childhood, we had a total of 2 dogs, 4 cats, a guinea pig, and fish. I loved them all. I had to learn how to care for them by feeding, bathing, walking, and playing with them. I hated having to clean their litter boxes or move their doodie (my term for poop at that time) to a place in the yard, and bury it.  Despite this, I loved playing with them!  It taught me to be gentle, kind, loving, and responsible.

Lilah is so pleased to be carrying her Kasha kitty

A few years into my husband and my relationship, we adopted 2 sibling cats to practice being a family. We gave them tons of love and eventually they came around from their feral ways. When I became pregnant (6 months later) my female cat, Kasha, would sleep up against my stomach (which she had never done before). She seemed to know there was a little life inside me. Obviously when my daughter Lilah was born, it was a huge change for all of us (including the kitties!). Most cats don’t take well to crying babies (plus they get much less attention), but since my cats were still young themselves, they seemed to get used to it pretty quickly. Kasha stuck close to Lilah, but slightly out of her range. Ozzy (my other cat) generally stayed at least 10 feet away from her.

What I can say now is that Lilah adores her kitties. They tolerate her laying on them, carrying them around the house, and throwing balls, Frisbees and whatever else she thinks they’ll like. So far her responsibilities are just to love and play with them, retrieve them if they get out in the yard, and know exactly where they are at all times (she took this on without being asked). Eventually I will give her more tasks like I was given as a child.  Maybe in a few years we could add a dog to mix, but for now, I think our family of 5 is just …purrfect.

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An Apple a Day…You Are What You Eat!

We have all grown up hearing “An Apple a Day keeps the Doctor Away!”  Now, as a mom, I am focused on providing the right nutrition for my daughter so she can grow up strong and healthy.  I began by asking myself ‘What are the rules that we should be nutritionally living by?’  I know that healthy habits should start early, beginning with exercise, portion control and choosing the ‘right’ foods – these habits will set the stage for the rest of her life.  Children learn by observing their role models – mostly family – so I did some research to educate myself about the necessary nutrients needed to make our entire family healthy.  Here is a list I’ve complied – it is just what the doctor ordered!

Calcium:
Calcium is crucial for bone mass development, but a third of 4 to 8 year old children don’t get enough.  A bonus is that many high calcium foods are also high in Vitamin D – helpful for preventing Type 1 diabetes. Foods rich in calcium and Vitamin D include milk, cheese, yogurt (excellent but watch the sugar), fortified cereals, soy products and some juices.

Iron:
Iron is essential – it helps red blood cells carry oxygen to cells throughout the body, directly affecting brain development.  Studies show that up to 20 percent of kids are not getting enough Iron.  If this deficiency is left unchecked it can lead to learning and behavioral problems. Some of the best sources of Iron are lean meats including shrimp, beef, and chicken. If your child is a vegetarian or doesn’t care for the taste of meat try beans, lentils, and chickpeas. Although Iron from plant sources is not absorbed easily by the body, Vitamin C based foods can increase the absorption level.  Foods high in both Iron and Vitamin C are broccoli, Swiss chard, and other dark green leafy vegetables.

Vitamin E:
What is important about Vitamin E? It is an antioxidant that protects our cells from damage. It is estimated that 80 percent of children under the age of 8, and more than half of preschoolers, are lacking sufficient amounts of the vitamin. To my surprise, eating fat free foods, since they generally lack essential oils, is part of the problem. Make sure your child’s diet includes small amounts of nuts (if no allergies,) avocado, tomato sauce, wheat germ or spinach.  Fortified cereals may have Vitamin E but all-natural cereals do not. 

Fiber:
This seems to be a buzzword for adults, but it keeps children regular, fills them up and may help protect them from other illnesses later in life. An easy way to establish a goal for grams of daily fiber is to add the number 5 to your child’s age.  It’s ideal to have at least one high-fiber food at every meal. Cereal can be a great way for your child to obtain fiber – just make sure it has 5 grams or more per serving. Other great sources of fiber are fruits, beans, lentils, chickpeas, whole-grain breads, oatmeal, nuts, sweet potatoes, popcorn and green beans. My daughter LOVES hummus and just 2 tablespoons has as much fiber as a half cup of brown rice.

…and last but not least, Potassium:
Potassium is the main contributor to maintaining healthy muscles that contract and maintaining beneficial fluid balances and blood pressure. Most kids are getting slightly more than half of the recommended dose needed. Remember getting a muscle cramp as a kid and hearing your mom say, “Eat a banana!?”  She was right!  Bananas are one of the best sources of potassium, along with oranges, dried apricots, cantaloupe, honeydew, sweet potatoes, fish, and tomatoes.

As the mom of a two year old girl I know it can be difficult to get all of these needed nutrients into your child!  Fortunately many of these suggested foods, like beans or nuts, can serve a dual purpose. If you have a finicky eater you may want to talk to your pediatrician about adding vitamin supplements, but IT IS possible to get all they need by eating the right foods.

I found something that was interesting and fun…the US government has a food pyramid and website just for kids with lots of helpful hints about their health – Check it out!

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