By December the soft, tender fruits and vegetables are long gone. Winter greens and fine root vegetables are the stalwarts of the winter months, while the only home-grown organic fruit around consists of apples and pears.

While I try to avoid buying imports whenever I can, I do make an exception during winter, when all the beautiful citrus fruit starts to arrive.

SERVING WINTER FRUIT AND VEGETABLES

Most of the suggestions made for autumn fruit and vegetables will also work well right through the winter.

Winter fruit and vegetables need cooking, and when it’s really cold I make soup on an almost daily basis, and put a small flask of it into the kids’ lunch boxes.

Salads need flavour and colour to tempt me towards cold food at this time of year, and I add chopped fruit, citrus segments and nuts to make them more enticing. I also stew fruit, adding spices or orange juice, and serving them alone, or with a crumble topping.

If I’m short of time, I pile up a bowl of mixed fruit, and add one or two exotics like kumquats, fresh dates or lychees. Whatever way you choose to serve winter fruit and vegetables, make sure you eat plenty of them, every day.

At this time of year, when bugs are about and we need our immune systems to be in top shape, it’s more important than ever to have five portions of fruit and vegetables a day.

WINTER FRUIT IN SEASON NOV TO FEB

For suggestions for apples and pears, and many other fruits which remain available into the early part of winter, see autumn fruit and vegetables. Listed below are the newcomers of the season, which are always so welcome.

• Citrus fruit Many different varieties, but they all have in common their brightly coloured skins, juicy segmented flesh and high Vitamin C content. Oranges, lemons and limes are available all year round, but with winter come the soft citrus fruits, satsumas, mandarins, tangerines, clementines, ortaniques and many other varieties.Buy firm-skinned fruit with clear skin. They keep in a cool place for 7-10 days. We can get through bowlfuls of soft citrus just as they are, but if you want to cook with them, then add them to other stewed fruits, use the juice or chopped flesh in soups, make them into cakes, or add to meat dishes. Citrus is good with lamb in tagine-style Moroccan dishes, and is also a good partner for duck.
• Cranberries The quintessential Christmas fruit, you can keep cranberries for up to 2 months in the fridge. They’re rock-hard and sour uncooked, but the skin pops open as you simmer them, and sugar or honey draws out their full fruity flavour. As well as making cranberry sauce to serve with turkey, you can mix them with other fruit to make mousses or crumbles. They go particularly well with oranges.

• Dates You might be lucky and find fresh dates in winter, although they’re really an autumn treat. They’re lighter and less sticky than boxed dates, and as sweetly satisfying as a bit of chocolate eaten just as they are. With any type of date, a little goes a long way. You can use them chopped in salads, or mixed into cottage cheese as a sandwich filling. They’re also good in cakes and tea breads.

WINTER VEGETABLES IN SEASON DEC TO FEB

Pumpkin is still available until it disappears at the end of November, so make the most of it in fresh pumpkin recipes. All the vegetables that are such staples through the winter – carrots, potatoes, parsnips, plus less common varieties, like Jerusalem artichokes – first come into season in autumn, and are covered in autumn fruit and vegetables.

Good Food Matters!

For more Information visit: Healthy Eating Made Easy

Looking forward to the snowy season and all it has to offer? Winter can be a great time to get outside and keep fit — for you and your family.

But what if everyone in your house believes that winter is a time for hibernating in front of the TV? Don’t despair: the whole family can do lots of fun things once the weather turns frosty.

Beating the Cold-Weather Blahs

Once a chill is in the air, our bodies begin to want to conserve energy to use as heat. We tend to eat a little more and become less active. Being cooped up inside and a sedentary lifestyle can lead to the “cold-weather blahs.” Kids might feel more tired, lethargic, or even a little bored.

A good way to kick this feeling is to get them out into the snow to play! Winter can be a great time for family activities that allow you to spend time with your kids while being active.

Types of Cold-Weather Sports

Skiing, snowboarding, ice-skating, and snowshoeing are just a few sports that everyone in your family can try.

Skiing. Alpine (downhill) skiing is an easy sport to try, but novice skiers should take a lesson first and get instructions on staying safe. Many ski resorts have reasonably priced lessons for first-timers. A competent instructor can show kids the proper techniques while also ensuring they start on a hill that’s appropriate for their skill level.

Cross-country skiing. For cross-country skiing, long, thin skis are used. This type of skiing uses a binding system that holds the ski boot to the ski by the boot’s toe. This lets the heel move up and down naturally, enabling skiers to travel long distances and climb hills. It’s a great cardiovascular workout and a wonderful way to enjoy the outdoors. Virtually any flat or near-flat snowy surface works.

Snowboarding. Snowboarding is also popular. Kids especially love this type of snow “surfing,” and many resorts offer the equipment for rental along with traditional skis. Snowboarding uses different techniques than downhill skiing, so your family should take a few lessons first. If you’ve been on a surfboard in water, you’ll find the snowboarding style familiar.

Snowshoeing. Snowshoeing doesn’t require any particular skills or specialized equipment, and it can be done almost anywhere there’s snow. The snowshoeing technique is as easy as walking, so anyone can do it. If you like walking, hiking, or running, you’ll find that strapping on a pair of snowshoes is a great way to work out. The slower pace of snowshoeing also allows family members to stay together. Traditional snowshoes can be strapped onto any pair of boots without heels and can be rented from an outdoor equipment retailer.

Ice-skating. You may remember struggling with weak ankle support when ice-skating as a child, but great improvements in skate design have improved the skating experience. Take your family out to the rink for an afternoon or evening of ice-skating. Many rinks rent molded fiberglass skates that have more ankle support and warmth than figure skates.

Cold-Weather Getaways

If you’ve decided to make the best of the cold weather, why not plan a weekend escape? You can easily fill your trip with plenty of fun cold-weather sports that will appeal to everyone in your family.

The Internet is a good way to begin your search. Online travel reservation services can help with resort guides. Many communities host consumer shows that focus on cold-weather activities; keep an eye on your local paper for places and dates.

A travel agent will also have listings of resorts that specialize in winter activities. Another good place to check is your state tourism bureau; these agencies usually have free brochures that list events in your area.

Staying Safe

As with all sports, it’s important to take the proper precautions to stay safe. Helmets are a must when kids are skiing, snowboarding, and snowmobiling. Knee pads, wrist guards, and shin guards are also items they should wear during winter sports. Even a low-speed spill can be damaging to delicate bones and joints.

To avoid hypothermia and frostbite, be sure that your family is well protected against the cold. Layers work best: begin with an undergarment of a synthetic fiber that will wick away perspiration. A light shirt or turtleneck can go over that, followed by a sweater or fleece for warmth. Kids can always remove or add layers if needed. Don’t forget a hat, gloves, and sunglasses.

And apply use sunscreen — snow functions as a reflecting agent and can intensify the sun’s rays on skin, so kids can get a sunburn even during winter.

For more information go to Kids Health: http://kidshealth.org/parent/nutrition_center/staying_fit/wintersports.html#

Before you start to cook:-

Wash you hands- Scrub them clean so that no germs are around to get on to the food. Wash them after you handle food as well.

Tie back long hair- There is nothing worse than finding a hair in the soup! You could always get yourself a kids chef hat. Tuck up long sleeves as they can waft into the food or worse still catch fire when near the cooker.

Put on a clean apron- it’s easier to wash than clothes if it gets dirty, and more hygienic.

While Cooking :-

Never touch Gas Flames or Electric Elements. Never touch any electric equipment with wet hands.

Always use oven gloves, or a thick cloth to take hot dishes from the oven.

Turn saucepan handles in so that they don’t stick out over the edge of the cooker, or else they could easily be knocked over. Hold the handle if you are stirring the contents of the pan.

Never leave a frying pan unattended.

Keep raw food away from cooked food.  Be aware that also goes for dishes being used in the kitchen.  Never reuse a plate or dish that was holding raw food.  Clean the dish thoroughly.

Mop up anything that spills on the floor as soon as it happens as you may have a serious accident.

Tidy up as you go along, for instance if you are waiting for something to cook before adding the next ingredient, use the time to tidy the kitchen- it saves having to do it all at the end.

After Cooking:-

Store foods either hot or cold.  The bacteria that causes food poisoning grows quickest when it is warm.

Make certain all the gas or electricity is turned off.

Wash and dry all the utensils used and put them away. Put away all the packets of food. Clean all the surfaces. Leave the kitchen tidy.

Print a kitchen safety chart from Kids Cooking Activities here.

For more information go to Get Your Kids Cooking.

Whether you choose to sink your teeth into a Granny Smith, a Jonathan, a Fuji or a Gala, apple nutrition can’t be denied.

Apples are just good for you!

In the United States we grow about 2500 different varieties, though you are only likely to encounter up to a dozen or so of those in local supermarkets.

Apples supply natural sugar which gives you a quick burst of energy and, like most fruit, are low in calories.

The average calorie value of an apple is somewhere between 70 and 80 calories with approximately 20 grams of carbohydrate. Apples are rated low on the glycemic index which means they supply a steady stream of sugar to the blood rather than a sudden spike and so do not turn to fat easily. Other apple nutrition facts indicate that apples are a good source of potassium, fiber and vitamins A and C. They also contain small amounts of iron, calcium and phosphorus.

As with all fruits and vegetables, vitamins are concentrated in the skin, so you will get more nutrition from the apple if you eat it skin and all, but even if you don’t like the skin, the apple is still packed with nutrition, so eat it anyway with or without the skin.

Apples as a Versatile Ingredient

Apples keep without refrigeration, don’t require knives and forks to eat and don’t need condiments such as salt and pepper or salad dressing to make them taste good. You can eat them right out of the orchard or you can add them as an ingredient to salads, fruit salads and salsas. Try chopped apple and mango salsa with a squeeze of citrus, a waldorf salad with greens and chopped walnuts, or a fruit salad with bananas and strawberries. Apples add nutrition to just about any meal. Try fried apple rings dusted with cinnamon as an accompaniment to pork chops or apple and onion sautée with grilled pepper steak.

Getting Kids to Eat Apples

Can’t get your kids to eat their green beans? Slice an apple and arrange the slices on a plate. Set them down on the table while you get the rest of the meal ready. See how quickly your children will chomp on this finger food while they wait for dinner and then you won’t have to worry if they don’t eat their vegetables. Interlace slices of apple with cucumber, tomato, or fruit such as an orange, or a kiwi fruit and you will be augmenting the apple’s nutrition with an even wider selection of vital minerals and vitamins. Serve them while you wait for the pizza delivery and your kids will have devoured them before the doorbell rings, or set them on the table while you microwave the lasagna and watch them disappear before the dinger dings.

Apple nutrition is too good to miss. Apples are a staple in diets across the world. We have known this for centuries even before people studied nutrition, but we have scientific evidence now to back up our intuitive knowledge of the goodness of apples. So make sure you cash in on this nutritious and versatile fruit. There are so many ways to serve this fruit, you are bound to find a way to make it work in your family’s eating habits.

Author: Philip Kustner

For more information visit: http://www.medicinenet.com/script/main/art.asp?articlekey=53472

The common cold is arguably the most common illness in humans. According to the U.S. Centers for Disease Control and Prevention (CDC), it is also one of the most common causes of work and school absenteeism, with up to 22 million school days lost each year in the U.S. Colds are caused by viral infections. Over 200 different viruses can cause cold symptoms of varying severity.

Viruses that cause colds are spread from person to person through tiny droplets of mucus that enter the air from the nasal passages of infected persons and are inhaled by others. Colds can also be spread by touching surfaces that have been contaminated by contact with infected persons and then touching your mouth, nose, or eyes.

While it is impossible to completely prevent the spread of colds, there are steps you can take to reduce your and your family’s chances of becoming infected with a virus that causes colds:

• Wash your hands often. This is probably the single best measure to prevent transmission of colds. Especially after shopping, going to the gym, or spending time in public places, hand washing is critical. Frequent hand washing can destroy viruses that you have acquired from touching surfaces used by other people. You can also carry a small tube of hand sanitizer or sanitizing hand wipes when visiting public places. Teach your children the importance of hand washing too.

• Avoid touching your face, especially the nose, mouth, and eye areas, if you are around someone with a cold or have been touching surfaces in a public area.

• Don’t smoke. Cigarette smoke can irritate the airways and increase susceptibility to colds and other infections. Even exposure to passive smoke can make you (or your children) more vulnerable to colds.

• Use disposable items if someone in your family is infected. Disposable cups can be thrown away after each use and prevent accidental spread of the virus from sharing of cups or glasses. This is particularly important if you have young children who may try to drink from others’ cups.

• Keep household surfaces clean. Door knobs, drawer pulls, keyboards, light switches, telephones, remote controls, countertops, and sinks can all harbor viruses for hours after their use by an infected person. Wipe these surfaces frequently with soap and water or a disinfectant solution.

• If your child has a cold, wash his or her toys as well when you are cleaning household surfaces and commonly-used items.

• Use paper towels in the kitchen and bathroom for hand washing. Germs can live for several hours on cloth towels. Alternatively, have separate towels for each family member and provide a clean one for guests.

• Throw tissues away after use. Used tissues are sources of virus that can contaminate any surface where they are left.

• Maintain a healthy lifestyle. While there isn’t direct evidence to show that eating well or exercising can prevent colds, maintenance of a healthy lifestyle, with adequate sleep, good nutrition and physical exercise can help ensure that your immune system is in good condition and ready to fight infection if it occurs.

• Control stress. Studies have shown that people experiencing emotional stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts.

Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: William C. Shiel, Jr., MD, FACP, FACR

For more information, visit: http://www.medicinenet.com/script/main/art.asp?articlekey=53472

If you’re like us, you start the school year with enthusiastic plans to send your kids to school with lunches that are nutritious, affordable, and easy to make. You promise that you’ll plan ahead. You’ll put more effort into it. You’ll cut out the junk. But somehow mid-year finds us settled once again into our old lunch-making routine, frustrated and in search of fresh ideas. But do not despair…making fresh lunches may not be as difficult as you think. Try some of these ideas:

• Pack lunches the night before and store them in the refrigerator overnight.

• Maximize leftovers. Prepare extra servings at dinnertime for the next day’s lunches. Pack the leftovers in lunchboxes in the evening when you’re doing your regular dinner clean up.

• Elicit the help of your children. Teach them how to make nutritious, waste-free lunches. Even a small child can help put carrots into a container or fill a water bottle. As they grow, give them more responsibility.

• Keep fresh fruits, vegetables, whole grains, and other nutritious foods on hand.

• Keep nuts (for older children) and dried fruit on hand for emergencies.

• Buy from bulk bins to reduce your costs. (Read ingredient labels carefully!)

• Make sure you have a set of containers that your child likes and can open easily.

• Write your child’s name on all containers before they leave the house.

What to Pack

o Fresh fruits and vegetables. Make sure your child eats at least 2-3 servings of dark green, red, and orange vegetables daily. Purchase organic locally grown produce whenever possible. Fresh fruits and vegetables provide fiber and a variety of vitamins & minerals and help reduce the risk of diabetes, constipation, and some types of cancer; and they can lower blood cholesterol. And, people who eat high-fiber foods are less likely to overeat.

o Whole-grain breads, crackers, bagels, muffins, pita, lavash, tortillas, rice, pasta, and cereal instead of white varieties. Whole-grains provide more vitamins and minerals, fiber, and protein than white, processed grains.

o Beans, nuts, grassfed meats, chicken, fish and eggs. Avoid the milk and meat from animals that have been treated with hormones and antibiotics.

o Water instead of juice, fruit-flavored drinks, fruit punch, or soda. Water is what our bodies need. When children fill up on sugary drinks, they may not have room for more nutritious choices, and sodas deplete the body of much needed calcium.

o Eliminate hydrogenated and partially hydrogenated oils.

o Limit sweets. In addition to the increased risk of obesity, excess sugar consumption is thought to depress immunity. It has been linked to diabetes and heart disease and may increase the risk of cancer. Sugar consumption can also increase the incidence of tooth decay.

o Limit sodium. Sodium increases the risk of high blood pressure and stroke.  These may sound like big changes, but taking one step at a time makes it manageable. After all, children who eat well tend to have lower obesity rates and are less likely to suffer from diabetes, high blood pressure, and heart disease—and they tend to concentrate better in school!

More information on packing nutritious lunches and tips for picky eaters.

Make your lunches waste-free!

Families across North America have started packing waste-free lunches. Here’s what you can do to reduce your lunch waste:

PACK FOOD IN REUSABLE CONTAINERS—Avoid plastic bags, plastic wrap, aluminum foil, and prepackaged foods whenever possible.

o Using a sturdy container will prevent “squishing.”

o With a resealable container, children can save uneaten food for later. Most single-serve packaging cannot be resealed, so the uneaten food (along with the packaging) ends up in the trash.

o When your child brings home the leftovers, you know what’s been eaten and what’s been tossed. With disposable packaging, the lunchbox may come home empty, but much of the food has been thrown away.

o Purchasing lunch foods in larger containers instead of single-serve packages costs less. Buy yogurt and applesauce in larger containers and spoon it into a smaller container for lunch. Buy quality bulk bin items, including fresh-ground peanut butter, nuts, dried fruits, and granola.

o Consider purchasing a CSA (Community Supported Agriculture) share or shop at the farmers’ market. Visit www.localharvest.org to find a CSA or farmers’ market near you.

o Cut up fruits and vegetables. That way children can eat some and save the rest for later. It’s hard to take two bites out of an apple during snack time and save the rest for lunch. It’s easier to eat a wedge or two and then reseal the container for later.

Use a Refillable Drink Bottle

o Juice pouches and some juice boxes are not recyclable, so consider packing water in refillable bottle.

o Juice boxes, pouches, and cans cannot be resealed, so much of the drink ends up in the trash. Packing water in a refillable bottle is far more economical and allows your child to rehydrate throughout the day.

o And there’s a bonus: water spills are easy to clean up—at home, at school, in the car, and in your child’s lunchbox.

Use a Cloth Napkin Instead of Paper

Pack Reusable Utensils Instead of Disposables

Pack reusables whenever possible. If you can’t for some reason, recyclables are the next best thing. If you pack recyclables, let your children know so they will remember to put them in the appropriate recycle bin.

By: Amy Hemmert and Tammy Pelstring (reprinted from laptoplunches.com)

Read more here!

You can help protect your children from the most frequent kinds of school-related injuries by following these practical, proven tips.

By Christine Many – From Reader’s Digest

Traveling to School

When parents talk about school safety these days, they’re usually referring to the surge in violence at schools. But research shows that school-age children are actually nine times more likely to sustain an unintentional injury — whether on the playground or in school — than to be the victim of violence while at school. In fact, an estimated 2.2 million children ages 14 and under are injured in school-related accidents each year, according to the National SAFE KIDS Campaign.

Accidents can be prevented if parents are on the lookout for potential hazards. To help you keep your kids free from harm, here are some safety tips from SAFE KIDS, the Consumer Product Safety Commission, and the American Academy of Pediatrics.

Traveling to and from School

On the Playground

Read More at Reader’s Digest Online: http://www.rd.com/living-healthy/back-to-school-safety-tips/article11221-1.html

Eating healthy on a budget can seem difficult; but it can be done! Being creative can help you stick to your budget and incorporate nutritious foods into your diet. Try to incorporate some of these healthy foods under $1 into your weekly menu planning.

1. Apples
Great for: Snacks, green salads, main dish salads, and fruit salads.
What’s a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: About 118 calories, 5.5 grams fiber, 18% Daily Value for vitamin C, and 7% Daily Value for potassium.

2. Bananas
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.   
What’s a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: About 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.

3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What’s a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: About 21 calories, 2 grams of fiber, and 166% Daily Value for vitamin A.

4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What’s a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 108   calories (for kidney beans), 7 grams protein, 7 grams fiber, 12% Daily Value for folate, 8% Daily Value for iron and 9% Daily Value for potassium

5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What’s a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 20 calories, 1 gram fiber, 7% Daily Value of potassium, and 19% Daily Value of vitamin C.

6. Oranges (extra large navel oranges)
Great for: Snacks, green salads, and fruit salads.
What’s a serving? 1 large or extra large orange.
Price per serving: 40 cents for a large orange and 79 cents for an extra large orange. Oranges sell for around $0.79 per pound, and a large orange is about 1/2 pound, whereas an extra large orange is about 1 pound.
Nutrition Info per serving: (for an 8 ounce orange): About 86   calories, 4.5   grams fiber, 5 % Daily Value for vitamin A, 163 % Daily Value vitamin C, 14 % Daily Value for folate, 7 % Daily Value for calcium, and 10% Daily Value %for potassium.

7. Pears
Great for: Snacks, as an appetizer with cheese, green salads, and fruit salads.
What’s a serving? 1 large pear
Price per serving: about 45 cents for a large pear. Pears sell for about $0.90 per pound, and a large pear weighs about 1/2 pound.
Nutrition Info per serving: About 133 calories, 7 grams of fiber, 16% Daily Value for vitamin C, and 8% for potassium.

8. Lentils (dry)
Great for: Soups and stews, cold bean salads, and casseroles.
What’s a serving? 2 ounces (dry)
Price per serving: 14 cents. A 16 ounce bag sells for $1.12 (on sale) and contains eight servings.
Nutrition Info per serving: 200   calories, 15   grams protein, 17   grams fiber, 24% Daily Value for Iron, 17 % Daily Value for magnesium, 16% Daily Value for   potassium, and 68% Daily Value for folate.

9. Pearl Barley (dry)
Great for: Soups and stews, cold salads, and casseroles.
What’s a serving? 2 ounces (dry)
Price per serving: About 12 cents. A 16 ounce bag of dry pearl barley sells for about $0.94 and contains about 8 servings.
Nutrition Info per serving: 200   calories, 9 grams fiber, , 6 grams protein, 8% Daily Value for iron, and 11% Daily Value for magnesium.

10. Yogurt (plain, lowfat, or fat-free)
Great for: Smoothies, yogurt parfait, dips, and dressings.
What’s a serving? An 8-ounce or 6-ounce container is usually a serving.
Price per serving: 60 cents. This is usually the price for an 8-ounce container of plain fat-free yogurt.
Nutrition Info per serving: (for 8 ounces of fat-free plain yogurt): 127   calories, 13 grams of protein, 45% Daily Value for calcium, 11% Daily Value for magnesium, 17% Daily Value for potassium, and 7% Daily Value for folate. 

11. Eggs
Great for: omelets, hardboiled, salads
What’s a serving? 1 medium egg (Limit egg yolks to more than four yolks per week)
Price per serving: about 13 cents per egg
Nutrition Info per serving: 63 calories, 4g fat, 186mg cholesterol, 62mg sodium, 0g carbohydrates, 6g protein