Pumpkin Eating!

Pumpkins are everywhere we turn this time of year. It just so happens that pumpkin season isn't quite over, so they will be around for a little while longer.

In addition to making beautiful fall decorations, pumpkins are also great for eating. Don't be intimidated by their size. Let this orange food add tons of nutrients and beautiful color to your plate this season.

A favorite fall activity from my childhood was making (then snacking on) roasted pumpkin seeds. Yum! If you haven't had them before, they are simple to make:

-When you open up your pumpkin, scoop out the seeds. Kids don't mind getting their hands slimy to help with this part.

-Separate the seeds from the pumpkin goo-- You can put them in water and the seeds will rise to the top.

-Lay the seeds out to dry.

-Toss the dried seeds in a little bit of oil. You can also add a little bit of salt or your favorite seasonings during this step.

-Lay the seeds in on a baking sheet in one layer and pop them in the oven at 350 for about 30 minutes or until they are crispy and golden brown.

-Allow them to cool and then enjoy as a great snack!

Here are some other great pumpkin recipes you can try out while pumpkins are still abundant.

*Small foods like pumpkin seeds may pose a choking hazard for small children. Be sure to have children sit at the table for snack time. Children should always be supervised by a responsible adult when eating.

Valerie Marcellus, Nutritionist

How to handle the treats...

Many families will celebrate Halloween tonight. And for those who don't end up trick-or- treating this evening, candy and treats are likely to be around somewhere during this holiday season! Eating treats is a special and treasured part of childhood and you might think that many health professionals and nutritionists would recommend avoiding candy and goodies altogether around this time.

You would be wrong! Child feeding specialist and registered dietitian Ellyn Satter has an interesting take on how to handle all the treats. It might surprise some parents that Ellyn recommends that children be allowed to eat all the Halloween candy they want! She just recommends that the "when" and "where" of the eating of the candy be controlled by the parent. In other words, the candy and treats should be incorporated into regular meal and snack times. For more information, check out her article here.

-Allison Leonard RD

Shopping on a Budget

It is becoming more and more difficult to stretch a dollar these days. With the prices of everything going up, we are all looking for good deals-- that includes trying to get the best deal when it comes to food too. Grocery stores, food companies, and restaurants are also aware that you are looking for affordable ways to feed your family. Sometimes that means that their advertisements can mislead you into thinking that you are getting a better bargain than you actually are.

So how do you know if you're getting a good deal?...Well, there are several factors to keep in mind:

-Price: When you're looking at the price of an item, you want to look at what exactly you are getting for the price you are paying. Are you getting a lot of calories, but not very many nutrients? Are you getting a large amount of food, but it doesn't really fill you up? These are questions you want to ask yourself when deciding which foods to purchase.

-Quality: Finding a good price does not always mean compromising taste or overall quality of foods, so don't be afraid to buy the store brands for some items.

-Nutritional Value: Don't believe the hype that healthy foods are always expensive. Some foods with the greatest nutrient density (having a high a lot of nutrients compared to the number of calories) such as dried beans and oatmeal are the least expensive foods you can buy.

Here are 10 tips and tricks to remember when you go to the grocery store:

1. Go with a shopping list and stick to it!... Having a list makes your shopping trips shorter and less frequent. Sticking to that list saves you money because you are less likely to make impulse purchases and extra trips to the grocery store which ofter result in even more impulse purchases.


2. Look above and below eye-level on the shelves for better bargains.


3. Check the unit price of items...The lower unit price is the better deal. The unit price tells you the cost per oz, liter, kilogram, etc. So this is how you know exactly how much you are paying for the amount of food you are purchasing.


4. Beware of the ends of the aisles... These items usually appear to be bargains, but may actually cost more and tend to be less nutritious.


5. Cut back on meat... Meat is usually the most expensive item you purchase. You can still have your meat, but add beans*, whole grains*, and more fruits* and veggies* instead to stretch out the meat you do buy. You can add veggies to almost any favorite meat recipe like these burgers or your favorite lasagna.


6. You can use coupons with your fruit and vegetable vouchers to get more food at a lower cost.


7. Buy dried beans*... These nutrient powerhouses are packed with protein and fiber. Depending on the type of beans and the store, they can average between 12 and 21 cents an ounce. Although it takes a little more planning to use them, you can cook a large amount at once and freeze them for later use.


8. Try hot cereals*... These are a great, nutritious breakfast item. Even if you're not a big cereal eater, you don't have to worry about these going stale after they've only been open for a few weeks. Also, when buying hot cereals, consider purchasing old fashioned oats instead of quick or instant versions to save you money.


9. Shop the Perimeter... Not walking down aisles when you don't need to means fewer chances of making impulse purchases which are often foods that are not as good for you and your family.


10. Don't let your WIC food instruments go to waste... pay attention to the dates at the tops of your food instruments and consider buying things that you don't usually cook. Just because you haven't made it before doesn't mean that you can't try it out.
    
    Being a smart shopper means finding a balance by comparing prices to find the best value for your budget and your health. You can be a smart shopper!

*-WIC helps with these items

References:

Community Action on Obesity. The Bargain Shopper's Guide to Healthy Eating. [motion picture]. 2011.
Cost of foods

Valerie Marcellus, Nutritionist

Pumpkin Painting!

Halloween is just around the corner, and one of the most popular ways to celebrate this spooky holiday is to carve pumpkins!  Unfortunately, this tradition is not the safest for young children (or adults, for that matter!).  Not to mention the fire hazard that is created by lighting a candle inside the pumpkin.  A safer alternative that can be just as fun and decorative is to paint the pumpkins!

What you need:

- Brushes (or just use your fingers!)

- Acrylic Paint

- Pumpkins

- newspaper
- paper towels

- old clothes

- stickers or other decorative items

Instructions:

- Pick your pumpkins.

- Wash the outside if they are dirty, and dry them off with a paper towel.

- Spread your newspaper on work surface and put on your old clothes so you don't get messy.

- Use your brushes to paint your work of art pumpkin however you want!

- Let the paint dry in an out of reach place to avoid smudging.

- Add stickers, glitter, or any other decorations.

- Enjoy your pumpkin throughout the season!

 

For parents, painted pumpkins can be an affordable and beautiful way to decorate your house for fall!





Use a stencil!

- Sarah Robertson, Nutritionist