Food from Baby Fit

Focus on Power Foods

Pack Your Lunch with Punch
— By Zach Van Heart, Staff Writer

Did you know that ants can lift up to 50 times their own weight? This goes to show that power can come from small places. The same theory applies to power foods that can be used to re-energize you throughout your pregnancy.

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit, and the more nutrients you will be able to fill your body with.

The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your nutrition and appetite.

At the top of the Power Food list are proteins, fibers and complex carbohydrates. They have tons of nutrients that give you long-lasting energy. Protein is used to not only build up your cells, tissues, and organs, but your baby’s as well; fiber prevents constipation and helps your digestive system; and complex carbs give you a steady release of energy. However, there are power foods in every food group and plenty of options to choose from.

Good Power Foods include:

Grains

  • whole wheat cereal
  • oatmeal
  • whole wheat bread, pita, bagel
  • whole wheat pasta
  • brown rice
  • deli rye
  • pure bran muffins
  • cream of wheat
  • raisin bread
  • wheaten biscuits

Fruits/Veggies

  • oranges
  • berries (especially blueberries)
  • cantaloupe
  • watermelon
  • apples
  • avocado
  • chili peppers
  • spinach
  • sweet potatoes
  • tomatoes

Dairy/Protein

  • 1% milk
  • yogurt
  • salmon (doesn?t contain high levels of mercury like other fish)
  • tuna (limit, and stick with the canned variety during pregnancy; albacore variety is not recommended)
  • smoked chicken
  • almonds
  • peanuts, walnuts, hazelnuts (consult physician. Some physicians limit nuts due to potential allergy risk)
  • beans
  • eggs

Comment: how many of these foods do you like and eat regularly. I’m taking this list to school and we are going to have some fun with it. I’m developing a new food game, and the children should love it.

The Garden School Tattler


The costumes are just darling. Thanks to Mrs. St. Louis, and her nimble fingers, the kids will look darling on Friday. The play is THIS Friday, and I’m really excited. Usually, I’m a wreck off the coast of Bora Bora. This time, even with the Native American Mohican words, I think the play will be just wonderful.

It’s Sunday and as usual there is so much to do. E and I hit Mass at 6:00 and it’s been run, run, run since.

Last night I hit a hiatus in bread making. Miss Kelly will cringe. I’ve been growing an absolutely marvelous wild yeast starter and yesterday I baked San Francisco style sourdough bread and it was the best thing I’ve ever made. It weighed a ton, and the crust my husband said, needed a hacksaw, but it was sooooo flavorful. It’s not for the kids, but if anyone is interested in this absolutely easy bread, let me know. I’ll give you starter and directions.

I was so delighted to spend a beautiful afternoon with Jackie and Wilbo on Friday. We raked leaves and then made a huge pile and jumped in them. The kids just loved the raking and the jumping and the burrowing and the leaf throwing. When they were totally filthy, it was time to show them off, so we trudged down to the playground at Newburgh School. We played until dark and then came home to Miss Molly who we had for dinner. She was delicious.

This is play concentration week. All emphasis is on the play. This is a Fine Arts project, and the children will watch the backdrop go up, help set up the props, learn their lines, be measured for costumes, and sing. They will watch the whole thing come together a little at a time.

I got something special for the big girls. I got some tiny little beads for them to make jewelry. It will help with handwriting.

Thank you for all the support last week. It was a hair raising week, but we made it through. Please remember to ask grandparents to the play this Friday. It’s at 3:00 p.m. and snacks follow.

The Garden School Tattler


It’s been an outstanding week. We’ve managed to renovate the afternoon classes and the kids seem to be responding very well. What we are trying to do is to include everything in a short amount of time, and thanks to Miss Kelly’s industriousness, we are putting all our puzzle pieces into a very sophisticated frame.

At 1:30 we’ve always come in for foreign language and then followed it with music. Music is a many splendored thing, and fitting all the parts of music together is tough. And then on top of that there are the many other things we want and need to do with a full curriculum, and a bunch of tired kids, so here’s what we’re doing.

Every day we will come in from recess at 1:30 and either go to Spanish or Geography class for just a few minutes. Then we will do music that will include dance, rhythm, song, karaoke, flute, poetry and listening which will be team taught. Then in the last hour, we will divide the groups into two – the Scholastica group and the Benedict group for back to back social studies, Bible stories, art, fine art, science, and literature. It will be very busy, but worth doing. We’ve done all this in the past, but as a whole group, and what we’ve found is that smaller groups work better.

Today Mrs. St. Louis told the story of Noah’s Ark. The kids did a multiple intelligence approach to the story and ended up staying with the props a long time.

I did Lit with a wonderful story by Max Lucado called, “You Are Special.” It’s a favorite of mine and worth buying for Christmas for kids.

This means a lot of prep for teachers, but that’s what teaching is all about.

The play goes very well, and Miss Annie was asked to put suckers for every line learned in envelopes this afternoon. Mr. Ian knows his Mohican line very well. It involves an acrobatic tongue. I also told him today if he ate his baked potato that I would tell his brother Ty that he was superhuman. He laughed. He laughs a lot with me.

Did anyone notice Jasmin’s hair? It was strikingly beautiful. And Phoebe got a hair cut this week.

Abby and Hadley and Lexi and Madison got some really nice compliments for their grown up ability to assume work and do it to completion. They are really responsible young ladies and the new mother was impressed.

Miss Jana will be taking some of the preschool activities. She will partner with Mrs. St. Louis and will contribute some messy stuff like sand and water. Mrs. St. Louis will be doing more with the older kids with their art work.

Please look at the new Nutrition Links that I’m collecting. If you have a favorite link, please email it to me. I’ve had to take comments off for a while because of some obscenities, but they will be back soon.

I have a new sourdough starter in the kitchen. If anyone wants a start of the starter, please let me know.

Does anyone have the fruit cake starter that was popular a few years back?

Walking

The Basics

Walking is an ideal form of exercise for many reasons. You don’t need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! As an added bonus, there are numerous health benefits from starting a regular walking program:

  • Good for your heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease.
  • Improves balance: This can help lower your risk of falls. This risk increases as we get older as well as further into pregnancy.
  • Improves circulation: Helps to ward off swelling of the feet and ankles.
  • Strengthens bones and joints: Walking is easier on your joints than running or aerobics (which are high impact activities). It also reduces your risk for osteoporosis.
  • Weight control, more energy, better sleep: All benefits of a regular physical activity program.

If you are new to exercise, there are some important health tips which will get you started on the right foot:

  • Always check with your doctor before starting an exercise program. He or she may require a physical exam or special instructions based on your medical history.
  • Don’t overdo this program if you are a beginning exerciser. Let your body adjust to the new activity.
  • For the first few weeks, do not push too hard. Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the “talk test”- if you cannot answer a question, you are walking too fast. If you can have a full conversation you are walking too slow.
  • Walking shouldn’t hurt. If it does, see your family physician.
  • Try to walk at least 3 times each week of the program. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. You don’t have to complete the program in 12 weeks.
  • Postpartum- Once cleared to do walking as exercise by your doctor (usually 2-4 weeks post non-traumatic delivery, or sometimes once you feel up to it), start off on the beginner’s level and work up as you feel able.
  • Wear a watch so you can monitor the time spent walking. You can also wear a pedometer to keep track of distance. Pedometers can be found at most major retailers (Target, Wal Mart, etc.) for as little as $5.00.

Comment: I wish there were more places to walk.

Garden School Tattler


I’m very pleased to present our first Thanksgiving play complete with Mohican words. I’ve studied these words and although I probably don’t have the grammar quite right, the children will be using the words in the play, and I’m just so excited. I sent home preliminary play lines today, and more have been added. Most younger children have about three lines. The older children have more. As your younger child proves himself capable of delivering a line with sound and with interest, he will be given more lines.

Every child will be outfitted with a costume. This is usually one of the most nervewracking events in our school year, but this year it’s been pure fun. Can’t wait to see the wompshauk and the squonneeks and the duksors and the mkhook-que-thoths that we will make and have on stage.

It’s about learning what it’s like to perform, to create a fiction that takes the viewer away from reality for a while. It’s true recreation. Please plan to take that hour off for your child.

More later about what we need – feathers, felt, and if you can find a cheap pair of children’s moccasins at the Dollar Store – go for it.

Plays should be fun.

Today was an exceptional day. The kids were OUTSTANDING a big tribute to parents for a nice weekend. I’m trying something new in the kitchen tomorrow. Ask your child if he thinks it’s neat.

Please keep an eye on your child’s pumpkin plant. An outdoor plant can be kept alive under a 12-14 inch lamp that is kept on 24-7. I have a garden of bloomers all year long.

Miss Jana is going to do a whole month on homemade clays. Please take a recipe for these things and stash them in your phone book – good place to keep things that ordinarily get lost. It’s a great bit of fun on an otherwise dull afternoon.

Please congratulate Miss Molly on a job well done. Can’t tell you what it is right now, but she’s done an exceptional job.

Manic Monday!

Hey parents! I’m not quite sure if I got to speak with all of you this afternoon. Your child might have mentioned that we had a visit from the fire department today. Miss Jana came to the rescue! We smelled a little gas coming from the utility closet. Our protocol is to get the children out of the building asap and call the fire department.

The children quickly got their coats on, and marched out in the rain! We couldn’t have picked a more pleasant day! They did a great job! The fire department arrived with their meter reader and picked up just a hint of gas. They shut the line off to one of the furnaces and we have scheduled maintenance for tomorrow. They said it was a typical problem and the children were perfectly safe.

We want you to know that your child’s safety is our #1 priority! The kids got a pretty big kick out of the lights. Knight Township is the best! They turned the sirens off as they turned the corner so they wouldn’t scare the children.

I was so proud of how orderly and relaxed they all were! Candy treats tomorrow!

What We’re Up to Nov.6-10

This week we start play practice. Every child will be given lines to practice for our upcoming Thanksgiving play. They will be distributed soon.

Fundraiser stuff is on the way. It should arrive approximately November 17. There will be tons of boxes! I will give everyone exact notice, hopefully at the end of the week. Thank you for your support.

I would like to thank parents for paying on Monday! Starting this week, unless you have contacted Miss Molly, a $25.00 late fee will be added to late tuition payments.

Please watch the weather! It’s been chilly lately. Jackets are your best bet! If your child brings a hat or gloves please put his/her name in them!

School will be closed November 23rd and 24th for the Thanksgiving holiday.

China

800 million illiterates across the world

There are still 800 million illiterate people in the world and the school dropout rate in some countries is still very high, according to Education for All Global Monitoring Report 2007, released by UNESCO.

Although some progress has been made in popularizing preliminary education, there is still a long way to go before the United Nations Millennium Development Goal is achieved, which was to achieve universal primary education by 2005.

The report said that the global enrollment rate for primary school is up to 86 percent. There has been a significant overall improvement in many countries. The enrollment rate in southern Saharan regions has increased by 19 percent. However, only two-thirds of the students go on to finish their education. In Latin America and the Caribbean just 83 percent of children attend primary school.

Most of the students dropping out of school come from the rural areas of poor countries. The number of students going on to receive a secondary education has grown in all developing countries, but the rate in southern Saharan regions and western Africa is still low, 30 percent and 51 percent respectively.

The enrollment gap between females and males has been narrowed from 92:100 to 94:100. Only one-third of countries have equal gender enrollment. The illiteracy rate of adults is still very high; there are 780 million illiterate people, two-thirds of whom are women.

The report attached great importance to the education of children in their early years, because this is the best time to develop the brain. However, half of the children around the world do not receive any education before the age of 3. Therefore it is important that governments regulate childhood education from birth, and increase investment in preschool education.

By People’s Daily Online

Comment: There is so much to say here. Primarily it’s about what people will use in their life. What’s the point of knowing anything but the basics if your life is limited and going to remain limited? On the other hand, what’s the point of just knowing the basics? Doesn’t that bring an instant slum of the mind?

That’s what the Chinese did during the Mao years. They sent anyone with an education to the countryside in hopes they could turn people into automatons. It was in the countryside that mother’s taught their children and both parents preserved education no matter how hard or dangerous it was.

In America, we have a stupid idea that there is no point of knowing the finer things about the world because we are never going to use it. So from preschool on, fine arts are left on the shelf. Who cares?

Then we become a nation of artists and writers who simply never put their talents to the test. The ability to do something good should never be wasted. With creation comes a different kind of thought, an elevated thought, a thinking of angels; but it takes time and knowledge to accomplish it. It’s hard to do and takes time away from jealous people who don’t understand. Some people put their craft away permanently because it disrupts families and households, and that’s a shame. Others find secret moments to work. Others leave the mundane in order to pursue that which is good – but that’s not the answer either.

Putting off creation, putting it away for lesser things, mundane things, for trivia, for R&R is a grave sin, a sin of burying talents for a cruel master. But then I’m part of the old school, and I see the world in a different dimension, and I see the artist as especially blessed, and I don’t see the master as cruel but as generous.

My husband and I are always talking about film, literature, art of some kind, and for most people who would listen in, we sound like the dullest people in the world, but the human imagination, the work of the heart and the experiment of how one thinks and how one delivers on that thinking is what has given us the culture we know as “Western.” Philosophy wasn’t “thunk” up in a day. A novel isn’t written in a day, nor is a painting finished in a day.

What primitive people seem to think is that it all comes from daddy. Wrong. Children are educated by their mothers. The ability to do the ordinary tasks of the day is taught by the mother – it used to be called steadfastness. The ability to understand the human condition is taught by the mother. The ability to do good and to carry on in the face of adversity is taught by both parents. The role of the father is to pull the child into the world with some knowledge – from mom – and to relate to the child that he is important and contributing member of the team. Father’s teach too, don’t get me wrong, but what they teach is other than what mother teaches. No culture pulls a child away from his mother until he is seven or eight, and by then the seeds are sewn.

By refusing to educate a girl child, what the primitive is saying is “let’s do this poorly. Let’s perpetuate the idiocy yet another generation.” Want to know why children drop out of school? There is no combination of what parents should s important for the future and/or no one to tell a child he is beautiful and well worth fighting for.

Being illiterate is an interesting concept. In developing nations, it’s about reading at all. In America it’s about reading for the larger picture. The question is, what is the larger picture?

Well, on that note, I will go back to my writing. By the way, this series of pictures/and are from Mother Theresa.

Soy


Find the Joy in Soy

Versatile Food Always a Healthy Choice
— By Liz Noelcke, Staff Writer

What exactly does that little soybean do? Turns out that it is a nutritional powerhouse, and although no governmental guidelines have been issued as to how much you should consume a day as part of your healthy diet, most researchers and health professionals agree that there is a lot of good to get out of such a little bean.

First of all, soybeans and soy foods for that matter are high in protein, so you can actually get a good amount of this nutrient without devouring lots of fat. Since soy is also very low in saturated fat and has no cholesterol, it can be a great substitute for fatty meats without losing out on the benefits of protein. Soy protein is also a complete source of all of the amino acids the body needs, serving as the building blocks for your baby’s body.

After about the age of 30, a woman’s body will start losing the ability to fully absorb calcium. Because of this, women of all ages need to make sure they are consuming enough calcium to make up for this deficiency, especially when considering a pregnancy. This is particularly important during pregnancy because if your baby is not getting enough nutrients, he or she will steal from your body, even lifting calcium from your own bones. A loss of bone density from lack of calcium is what can cause osteoporosis later in life. Along with other foods, such as milk and green leafy vegetables, soy is a great source of calcium and it comes in a form that is more easily absorbed. For women, particularly pregnant women, soy products can be a great addition to their diets.

Lastly, soy is packed with soluble fiber. Fiber is often an overlooked nutrient, but is pretty important in the body. First, like the protein in soybeans, it helps to lower blood cholesterol. Additionally, it slows down the time it takes for food to leave the stomach, making you feel full longer. A common ailment during pregnancy is constipation, and including enough fiber in your diet will help to alleviate this.

The variety of soy foods available has greatly increased in the last few years. Soy nuts are a great snack and a great replacement to peanuts. They even come in unsalted varieties and can be snacked on right out of the bag with little guilt or stir them in as a healthy addition to a trail mix. Another soy food is soy milk. This can be used in cereal, or bought as ice cream and is a pretty easy substitution to make. And since tofu is also made from soybeans, this meat stand-in can be used in a variety of ways, from pastas to stir-fry.

Here are some great BabyFit recipes with soy as an ingredient.

Creamy Soy Corn Soup: creamy, sweet, and full of soy protein, this soup will satisfy whether served hot or cold.
Ingredients:
– 2 Tbsp olive oil
– 1 large onion, chopped
– 3 celery stalks, chopped
– 8 cups frozen corn, thawed
– 1 teaspoon thyme, dried
– 4 cups vegetable stock
– 4 cups soy milk
– 12 oz firm silken tofu
– 1 Tsp sugar
– salt and pepper to taste

1. In medium saucepan, cook onions in olive oil. Cook until onions appear translucent. Do not allow onions to brown. Add diced celery. Continue to cook until celery softens. Add corn, soy milk, vegetable stock, sugar, and thyme. Cook until corn is soft.
2. Place soup mixture and drained tofu into blender. Pulse until mixture is smooth.
3. Return to sauce pan and reheat.

Makes 4 servings.

Tofu Fettuccini Alfredo: replacing cream with tofu makes this decadent pasta dish a welcome addition to any healthy diet.
Ingredients:
– 2 cups cooked fettuccini
– 12oz. Soft tofu, drained
– 3 garlic cloves, minced
– ¼ cup grated Parmesan cheese
– ¼ cup grated Romano cheese
– 1 Tbsp olive oil
– 1 Tsp onion powder
– Salt and Pepper to taste
1. Cook the pasta according to the manufacturer’s instructions
2. While the pasta is boiling, place the drained tofu, garlic, both cheeses, olive oil, and onion powder into a blender. Blend until smooth
3. Pour soy mixture into a saucepan. Warm over medium heat, stirring occasionally.
4. Toss drained pasta with alfredo sauce.

Makes 4 servings.

Comment: A good food for thought!

Stretching

The Benefits of Stretching

From Babyfit

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.

Once you become pregnant, tremendous changes happen to your body to allow for the growth and birth of your child. This becomes possible through postural changes that are made easier by increased hormones that allow your ligaments to loosen and stretch. As your body’s posture changes, some muscles will tighten and others will loosen. This causes a great need for flexibility exercises for the tightening muscles, which can help to prevent aches and pains caused by these changes.

Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

  • Reduced muscle tension
  • Injury prevention
  • Increased range of movement in the joints
  • Enhanced muscular coordination
  • Increased circulation of the blood to various parts of the body
  • Increased energy levels (resulting from increased circulation)

Stretching is important for people of all ages. Improving flexibility leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Stretching can help to prevent an injury by promoting recovery and decreasing soreness and ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of 40 weeks of pregnancy changes, delivery, and prenatal and postpartum exercise, and the less likely that they’ll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Comment: Even small children need to do this.