Starbucks Surprise

Yes, it's true. 

I go to Starbucks.  And not for the plain coffee - really for the yummy drinks. And I have been for years.

I don't go all the time - not every day, not even once a week.   I go when the mood strikes, which is often enough to where my three-year-old knows the logo by sight and the name of my favorite drink. 

And although I have been a long-time patron, I have never really tried any of their food.  The sweet stuff doesn't interest me, because for me, the drink itself is the treat.

But all that changed the other day.  

While I was ordering my tall, nonfat, Chai tea latte, my stomach rumbled hunger, so I scoped out the offerings and decided to try one of their new Artisan Snack Plates - the Chicken on Flatbread with Hummus to be exact; and my, was it good.  White meat grilled chicken strips stuffed inside a mini flat bread, with a small container of hummus and veggies (grape tomatoes and carrot/cucumber sticks) for dipping.  

The front of the container said, "Nutritious Snacking Meets Greek Get-Away."  

Yep, I would have to agree.

The amount is just enough to be a hearty snack or tide you over until dinner (which it did for me).  And at 250 calories, 13% fat (most of which were "good" fats), a healthy amount of fiber (enough to meet almost a quarter of your daily needs) and a good dose of protein, you can actually feel good about eating it.  Plus, you'll be meeting 180% of your vitamin A needs and 10% of your vitamin C needs for the day.  

All for $4.95.

Not bad for a coffee shop on-the-go snack.

And, by the way, you don't even have to buy a coffee.  Choose their bottled water, brewed (unsweetened) tea or milk and you're set for an even more nutritious snack.

They do have other snack plate offerings (a Fruit, Nut and Cheese and  Protein one with a boiled egg) which might not be quite as healthy as the hummus choice - but still, they provide more nutrition than the empty calories of the coffee cakes, brownies or other sweet treats.   

Check it out and let me know what you think.

The One-Bite Rule

We have one eating rule around our house: You have to take at least one bite of whatever is on your plate.  

You don't need to clean your plate or hide something in your napkin, feed the dog under the table (if we had a dog) or sit there until you eat all of your vegetables.

No, we have just one simple rule.  The one-bite rule.

I made this rule early on for a reason.  It makes the kids try something new (but not commit to it) even if they don't want to.  And it doesn't put the emphasis on the food "power fights" that inevitably follow if you force your kid to eat something.  And if you have kids, you know exactly what I'm talking about. 

At our house, trying out the "one bite" is a sight to behold.  I have two kids, each who couldn't be more different in their eating habits.  I fed them both the same way when they were babies, but it was apparent right from the start that they would be two very different eating individuals.

My daughter who is seven, scowls at anything that isn't familiar on the plate.  Not a pancake?  Yuck.  Doesn't look like a fruit?  Gross.  Is it somehow touching other foods on the plate?  Disgusting.  The one-bite rule to her is torture.  But it is fascinating to watch.  She has the ability - no, the talent - to pick up and taste the tiniest, microscopic bite of food imaginable and declare, with a scrunched up face, "I don't like it".  

I know that most of the time she won't like whatever the one-bite food is.  It's pretty much an exercise in futility, but I soldier on.  Because, there are a few times she has tasted something, turned to me and said, "I like it Mommy!"  Ahhh, success.

My son (who is 3 1/2) is the complete food opposite.  He loves food.  He will eat anything.  He loves spicy food, he loves bland food.  He likes mixed up food, he likes mushy food.  One time he spilled milk all on his plate and continued eating as if nothing unusual happened. The child has been grabbing stuff off our plates since he was a baby.  My husband, who sits next to him at the dinner table, has reverted to eating kind of like a cave man - hunching over his plate and using his forearms to block incoming grabby hands.  

The one-bite rule to my son is a no-brainer:  "Hmm, something new on my plate?  Alright, let's dig right in and check it out.  Something new on Dad's plate?  Alright, more for me."  He eats everything heartily and if he doesn't like something he will very quietly spit it right back out onto his plate (or sometimes a napkin).  Then he'll continue to eat, avoiding whatever he just spit out.  After tasting most of his one-bite foods, however, he looks up and exclaims, "I like it, Mommy!"  Ahhh, success yet again.

Some recent food items my kids have declared liking (all thanks to the one-bite rule) include: tilapia, jicama, fresh mint, edamame, Parmesan chicken, roast beef, California sushi rolls, chicken fried rice, olives, capers, guacamole, fresh tomatoes, hummus, chickpeas and tabbouleh.

So I will continue to gently enforce my rule and hope it will help to instill in my kids a sense of adventure and a love of trying out new food (no matter how weird it looks).

Summer Lovin'

Check out my latest column for CoppellToday.com - all about my favorite summer fruits.  

They're not only sweet and juicy, but also chock-full of super nutrition.  Perfect for cooling down the hot summer days while pumping up your body's health.  I love them all.

Do you have a favorite summer fruit (or veggie)?  Post your thoughts in comments if you do!  

Freshness for Under a Buck

Awesome, awesome, awesome.  That's what I think of 99-Cents Only stores.

And why do I think this?

Since early Spring, they have been offering all sorts of fresh fruits and veggies in every one of their stores for the cheapo price of - you guessed it - 99 cents each.

And I'm not talking about tiny portions of wilted lettuce or baby carrots past their freshness date.  I'm talking about freshly stocked and delivered produce (daily, according to their website) at way more affordable prices than regular supermarkets.

Here's what I saw on their Twitter feed: Dole bagged salad greens, 1.5 pound bags of peaches, plums or nectarines, a huge head of cauliflower, three bell peppers (some red, some green),  2 big avocados....each for just 99 cents.  Serious bargains that are healthy to boot. 

Yes, 99-Cents Only stores continue to sell not-so-healthy packaged foods and lots of candy.  But sometimes small steps can create big changes.  The fact that they are offering a variety of produce to the very people who may need it the most and exposing them to a healthier way of eating (and caring enough to do it the right way, mind you) is awesome. 

I teach community classes and I constantly hear from lower-income families how they choose not to purchase fresh produce due to expense and a short shelf life.  If 99-Cents Only stores can influence even a few families to eat fresh produce (full of healthy vitamins, minerals and fiber) on a regular basis, then I consider it a success.

99-Cents Only stores are in California, Nevada, Arizona and Texas.  But my hope is that if they find this initiative to be successful, then perhaps other dollar-type stores will follow suit. 

Not-so-Happy Meals

My three-year-old son has formed a strange attachment to McDonald's. 

He loves McDonald's.  He talks about it, points out restaurants, mentions how he likes the food.  He also thinks the name sounds funny and that it's cool it starts with the letter "M".

But the kicker?  He's never eaten at McDonald's, been in a McDonald's or seen a McDonald's TV ad.

So how does he even know about the place?

The power of marketing

That, my friends, is the power of some serious marketing and branding (helped along by the laser-eyed focus of a typical three-year-old).  He sees the logo everywhere (and it really is everywhere if you pay attention).  He hears it discussed by other people (friends included) and has seen (and smelled it) in his sister's school cafeteria.

It's a prime example of how kids under the age of eight take in everything around them with all five senses. My son has been influenced by McDonald's - without ever having stepped foot in one.  And lucky for me, he is totally unaware of the Happy Meal and the FREE TOYS!  If he knew, he would be all over it (and me) in a heartbeat.

No more toys?

So I perked up when I read that the Center for the Science in Public Interest (CSPI) is intent on suing McDonald's for "unfair and deceptive marketing" by offering Happy Meal toys.  CSPI claims that McDonald's is influencing children to eat unhealthy (and become more unhealthy, as a result) by appealing to their desire for toys.  

Here's an excerpt from CSPI's website:

"Getting children accustomed to eating burgers, fries, and soda puts them at greater risk of developing obesity, diabetes, or other diet-related diseases over the course of their lifetimes, according to CSPI.  We know from scientific research that young children—and even older ones—do not have the ability to understand how marketing has been designed to influence them...But regardless of the nutritional quality of what’s being sold, the practice of tempting kids with toys is inherently deceptive.."

Is it kind of hard-core?  Yes.  A bit over the top?  Possibly.  But do I agree with it?  Absolutely.  I think it is necessary to grab every one's attention as to how marketers are stealthily targeting our kids and consistently influencing them at younger and younger ages - and not always with their best interests at heart.

Sorry, but fast food is unhealthy
Fast food is unhealthy, no matter how you dress it up with apple dippers in place of fries or milk instead of soda.

With just one Happy Meal, your child will eat one-third to one-half of her daily recommended calories, two days worth of sugar and more than half a day's worth of sodium.  All in just one meal.

In my opinion, kids shouldn't eat fast food.  They are in the critical stage of learning what is healthy and why - and how to form good habits for a lifetime (not just eating, but brushing their teeth, getting enough sleep, washing their hands, listening in school, etc.).  I've seen kids as young as seven already overweight with high cholesterol or high blood pressure, on their way to a (short) lifetime of health problems.    

And a lifetime of eating fast food (a learned habit from early childhood) can only harm them, not help them. 

Parents' role
Some argue it is the parent's responsibility to choose what their child will eat and McDonald's has no part or responsibility in it. As a parent of two young kids, I agree that it is primarily my responsibility.

And I will admit that, even as a dietitian, it's hard work to get your kids to always eat healthy, to stock the right kinds of food, to cook at home even when you're tired - every day, non-stop, for years.  But most of us do the best we can, because it's the right thing to do.

For the rest of us?  Maybe it would help just a bit if the toys were gone.  Anyone who has kids knows the power of the whine.  Especially on a tired, run-down parent.

As for McDonald's responsibility?

McDonald's has become part of many families' mealtimes - that's simply the way it is, unhealthy or not.  Is it because of free Happy Meal toys?  Perhaps partly, but there's much more to it than that. 

Whatever the reasons, McDonald's should take a hard look at themselves and admit as to why, really, they offer free toys.  And decide if that particular marketing strategy is the best - no, the right - thing to do. 

Photo Credit: Jeff Cronin

Drinking it up at Race Trac

 

Have you heard about the new promotion at Race Trac?  If you live around Dallas, I'm sure you have. 

I learned about it in stages.  First, a parent friend mentioned it to me, because her daughters (high schoolers) are participating in it.  A couple of days later, I read about it in the local business paper (my husband sent me this article from the Dallas Business Journal).  Finally, I saw a story on the local 10:00 news the next day - live, from a Race Trac, complete with patron interviews. 

Yes, it's big stuff around here.  So, what exactly is the deal?

This summer, go to any Race Trac (a gas station/convenience store), purchase a 20-ounce plastic cup (with a lid) for $6.99 and until August 1st, refill it for free anytime.  That's right, you can return to Race Trac as many times as you want to fill your humongous 20-ounce cup to the brim with any fountain or frozen drink. 

Kids are lining up in droves for this deal - middle schoolers, high schoolers, college.  And the biggest selling Race Trac for this promotion is right here in our metroplex area.  Some kid at a local high school even mentioned it in his valedictorian speech; and one girl interviewed on the news mentioned she went to the store three times (count them - three) that day to get her soda fix - while the reporter laughed along with her commenting about how she must be on such "a sugar high".

Race Trac, I'm sure, is ecstatic with all of this extra exposure, attention, word-of-mouth and not to mention, big bucks (I mean, I'm even writing about it on my humble blog).  

I'm all for a good deal.  And I'm all for saving money.  But I think Race Trac could have come up with a better promotion, one that supports current health efforts instead of undermining them. 

What about a voucher for just one refill per day?  Or make the cup 8-ounces and cap the number of times you can fill up.  Seriously, if some kids are guzzling 60 ounces of fountain drinks a day, what else are they eating or drinking (or really, what are they not eating or drinking if they are filling up on liquid calories and caffeine)? 

What do you think?

Image from racetrac.com

Nutrition You Can Love......

I have recently started writing a monthly nutrition column for CoppellToday.com called "Nutrition You Can Love".

This month, I answer some questions my friends and family have asked over the last few weeks:

• What's the deal with vitamin D?
• What exactly is a "gluten-free" diet? (I've also been asked: "Should I be on a gluten-free diet?")
• Are fresh fruits and veggies the best?
• Is coffee bad for me?

Check it out - you might find something new or interesting to think about.  You'll also see my other recent articles about sugar and spring cleaning your diet.