The stomach flu is upon us!
January is peak Norovirus season and the schools seem to have been hit pretty hard.

So what happens? Everyone says “wash your hands” and squirt a dollop of Purell on their hands or use a sanitizing hand wipe and move right along. Kids start using more hand sanitizer at school and you might clip a handy (pun intended) little personal sanitizer bottle on your kid’s backpack.

Bad news about those little bottles though.

Hand sanitizers can be helpful against a lot of illnesses, but as it turns out they aren’t really effective against norovirus.

I repeat, and this time, I’ll quote the CDC:

Many studies have found that sanitizers with an alcohol concentration between 60–95% are more effective at killing germs than those with a lower alcohol concentration or non-alcohol-based hand sanitizers.  Non-alcohol-based hand sanitizers may 1) not work equally well for all classes of germs (for example, Gram-positive vs. Gram-negative bacteria, Cryptosporidium, norovirus); 2) cause germs to develop resistance to the sanitizing agent; 3) merely reduce the growth of germs rather than kill them outright, or 4) be more likely to irritate skin than alcohol-based hand sanitizers

The New York Times quoted a study that found that workers were six times more likely to catch norovirus when using sanitizing gels than those who used soap and water.

Encourage your kids to take the time (the amount of time it takes to sing happy birthday twice) to wash their hands with soap or water rather than reaching for the sanitizer, especially if they know someone who has been sick.

If someone does become sick in your house, and you want to prevent it from spreading, you can disinfect with a solution of 5–25 tablespoons of household bleach [5.25%] per gallon of water. Wash all dirty laundry immediately for as long as your washer will allow (and go back to the soap and water after you touch it).

It’s gross out there, and if you’re trying to beat the dreaded bug this year, remember: soap, not sanitizer.

Hand Sanitizer is used under Creative Commons License 2.0

Ahh… the aroma of the backyard barbeque, it is the signature smell of summer and one that is certain to make your mouth water. Grilling is one of the healthiest cooking methods and often requires limited effort put into preparation, cooking and clean up, saving valuable time on a busy night! The fresh meat, seafood and produce departments are full of healthy choices perfect for any grilling occasion.

• Cuts of meat that have less fat marbling, such as a sirloin or tenderloin, and chicken or turkey breasts, all win in taste and health! Marinating meat helps add flavor and moisture to lower fat cuts of meat. Read on for marinating tips.
• For a “better” burger, try ground turkey or vegetable burgers as an alternative to ground meat. A 99% fat free ground turkey breast mixed with vegetables, such as green peppers, red onion and mushrooms, helps keep the burger moist plus adds more volume to make a pound of meat go further.
• Seafood and summer go hand and hand! Aim to get in salmon fillets or tuna steaks at least once a week to boost your intake of heart healthy Omega 3 fatty acids. Lean white fish like flounder, mahi mahi and tilapia are versatile and often a crowd pleaser! Add a fruit salsa for a sweet twist or brush with olive oil, top with a few shakes of your favorite seasoning, grill and then add a twist of lemon juice.
• Save room on the grill for veggies! Grill a rainbow of veggies, such as bell peppers, red onion, asparagus, squash and eggplant. Plan to have leftovers to add to wraps or salads for lunch, or an omelet the next morning.
• Going leaner doesn’t mean you have to sacrifice taste! Whether seasoning meat, fish or vegetables, keep it low in sodium by using fresh or dry herbs, spices, powders, or pre-made salt free seasoning blends. Make a marinade with any of these seasoning combinations and add vinegar or lemon juice, olive oil and simply whisk and toss! Depending on what you are marinating will determine how long to marinade. Meat generally needs to sit for at least an hour where fish and veggies may only need 15 to 30 minutes.

Enjoy the bounty of fresh, local produce and the delicious taste of low fat protein varieties grilled to perfection this summer!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

This article is sponsored by Martin’s Food Markets

Looking to gain that extra edge to your sport or fitness routine? Your diet has an important impact on exercise performance. Active people, both recreational and competitive, need to provide their bodies with extra fuel to support increased activity. For peak performance, be sure to routinely eat a healthy balanced diet with the right balance of carbohydrates, protein and fat that meets your specific calorie and nutrient needs.

1. Carbohydrates are our bodies preferred energy source. Your body needs carbs to fuel muscles and maximize athletic potential. A good training diet consists of 50 – 60% carbohydrates per day. Choose carbohydrates that are slower absorbed for most meals and snacks – these include whole grains such as whole grain pasta, quinoa, whole grain rice, starchy vegetables, fresh fruit, milk and yogurt. Just avoid excessive portions at any time. The palm of your hand is a good guide to the right portion for you.

2. Protein needs for endurance athletes are slightly higher than sedentary people. A good training diet consists of 15 – 20% protein. Choose a source of protein at each meal. Best choices include dried beans/peas, soy lean meats, fish, nuts/seeds and nut butters and low-fat dairy products. Protein helps repair muscles after they have been damaged by exercise so be sure to eat some protein post exercise to facilitate recovery. Just remember extra protein from food or supplements won’t build muscle. You need to work your muscles to increase their strength and size!

3. Fat is an essential nutrient our bodies need. We need fat in our diet, but just like everything else, in moderation. Choose more plant fats since they are actually beneficial for our heart.  A good training diet consists of <30% total calories from fat. Best sources of fat include olive oil, canola oil, nuts/seeds, nut butters and avocados. Choose fish, nuts and seeds for omega-3’s and unsaturated fat. Great sources include fatty fish such as salmon and tuna, flaxseeds, chia seeds, walnuts, almonds and soybeans. Watch that portion size though! Extra calories from oils, nuts and seeds add up quickly because fat provides more than twice the amount of energy as carbs and protein.

4. Proper hydration is the most frequently overlooked performance aid. Dehydration is one of the more commonly overlooked energy zappers and can often lead to poor performance.
Hydration strategies include:

• Begin exercise or the race well hydrated. Be sure to drink plenty of water the day before the run as well as the morning of the run.
• Replace fluids early and often. Keep a hydrating fluid with you at all times and replace sweat losses by drinking regularly. On warm days, plan for extra water to replace fluid lost through excessive sweating.
• For low to moderate intense activity lasting < 60 minutes, water is a great choice.
• For moderate to high intense activity lasting > 60 minutes, sports drinks with 6 – 8% carbohydrate are good options.
• It’s a good idea to experiment during training to identify the amount of fluid that allows you to perform at your best.

5. Fruits and vegetables provide loads of important nutrients and antioxidants. Fill half a plate with fruits and/or veggies at every meal. Cooked or raw, fresh or frozen… just get them in!

6. The USDA MyPlate is a useful tool to help with planning nutrient dense meals and snacks to help you meet your health and fitness goals. Aim for at least 3 different food groups at each meal and whatever foods don’t fit in at a meal, have for a snack. Find out how many calories you need each day here.

7. On event day, start out with a carbohydrate-rich snack or meal 2- 4 hours before the event.  Just be sure to choose foods you have previously tried and tolerated while exercising. Meals that are low in fat and fiber ensure optimal digestion. Liquid meal replacements may be a good choice for those experiencing pre-competition jitters. Pre- race breakfast ideas include:

• Bagel thin with a smear of nut butter and ½ cup of berries
• Fruit smoothie made with low-fat milk or yogurt and berries with a half of an English muffin
• Low fiber, low sugar cereal with a banana and skim milk.

Then, 30 – 60 minutes before the event fuel up with water, a sports gel or bar, or piece of fruit.

8. Tips for re-fueling after training or event day –

• Make fluid replacement your first priority and rehydrate to replace weight lost as fluid during exercise.
• Eat a meal or snack containing carbs and protein within an hour after exercising.
• Muscles are most receptive to glucose within an hour after exercise! Adding protein to this meal/snack aids in muscle recovery.
• Try these recovery snack and meal ideas:

- a smoothie made with yogurt and frozen berries;
– graham crackers with peanut butter, low-fat chocolate milk and a banana;
– a whole wheat pita sandwich with lean meat and veggies, pretzels and low-fat milk.

Don’t add back all the calories you burned in that run/walk by eating a bowl of ice cream every night! Limit added sugar throughout the day to 6 teaspoons or 24 grams per day. This does not include fruit, cow’s milk or plain yogurt.

For more information, check out MARTIN’S Healthy Ideas Brochure on Fitness and Nutrition here.

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

Try these nutrient rich snacks to keep you satisfied and your energy levels high:

• Parfait – Low-fat or non-fat Greek yogurt provides protein and carbohydrates to help keep you full and provide energy! Berries are a rich source of carbohydrates, vitamin C and phytonutrients! Layer 6 ounces of low-fat or non-fat Greek yogurt with a cup of fresh berries and top with a little granola for a great breakfast or mid-morning snack!

• Nut butter waffles or nut butter sandwich – There are so many great options of nut butters on the store shelves today and they are great sources of protein, healthy unsaturated fats, fiber, and other nutrients! The specific nutrients of each nut butter depend on which type of nut you choose – almond, cashew, macadamia, walnut or hazelnut. Not only do whole grains offer more health benefits than refined grains, they are also loaded with fiber which helps keep you full and controls your hunger! Toast a whole grain waffle and top with 1 tablespoon of your favorite nut butter. Then top with your favorite fruit such as berries or peaches! Or top a slice of whole grain bread with 1 tablespoon nut butter and ½ banana.

• Nut and fruit mix – Nuts are easy to pack and a great source of protein, fiber and healthy fats. Since they are calorie dense, moderation with your portion size is key! Combine ¼ cup of nuts with 5 dried apricots or other favorite dried fruit, pack in individual snack bags for a great on-the-go or work snack!

• Hummus and veggies – Hummus is a great high protein, vegetarian snack prepared from chickpeas. Veggies, of course, are a top notch source of vitamins, minerals, phytochemicals and fiber. Be sure to include them in your snacks and meals to get in your 5 servings a day! Spread ¼ cup of hummus on the bottom of a jelly jar and top with carrot, cucumber or celery sticks for a portable snack!

More quick and nutritious snacks:

• Homemade Fruit smoothie – Blend milk or a milk alternative with fat-free yogurt and your favorite frozen fruit (no sugar necessary!)

• Homemade Trail mix made with your favorite finger snacks – Combine cereal, mini pretzels, raisins, whole grain crackers, and nuts.

• “Pretend” Hot Danish – Toast half a whole grain English muffin, spread with low-fat cottage or ricotta cheese, top with applesauce and cinnamon. Microwave to heat through.

• Baked potato and dip – Heat a half a potato and top with low-fat bean dip.

Valerie Pulley is a nutritionist with MARTIN’S Food Markets.

MARTIN’S Food Markets is a sponsor of Richmondmom.com

Why is dental hygiene important for baby teeth?

This is the best question – and one I get all the time. Parents should baby their child’s baby teeth for many reasons. What many people don’t realize, is that the health of your child’s baby teeth are the gateway to the health of their adult teeth. Some of the adult teeth are growing and developing underneath your child’s baby teeth starting at birth and within their first year of life and continue to develop throughout childhood. So if your child doesn’t take care of their baby teeth, this could cause problems down the road with their permanent teeth. What’s also important to remember is that baby teeth are much smaller than adult teeth, so a cavity can become fairly large very quickly – and cause your child sensitivity, pain, and infection much faster than you would think.

Do pacifiers, bottles and thumb-sucking really cause a need for braces?

Prolonged use of pacifiers and finger habits can cause the change in bone growth and tooth alignment over time, therefore requiring the need for braces down the road. The important thing for parents to remember is that the earlier you can try to nip these habits in the bud, the easier it will be for you in the long run. The longer you wait, the harder it is for the child to get rid of the habit – and therefore, a bigger headache for the parents. I wrote a 3 part series of blog posts on pacifier use on our website.

If baby teeth are still emerging (for example they only have two teeth) do they need to be brushed? Do baby toothbrushes work?

Baby teeth should be brushed as soon as they emerge through the gums! We even recommend wiping your babies gums with a wet washcloth even before the teeth come in. This is especially important for babies who feed at night time. The biggest challenge we face are with babies who either take a bottle of milk to bed or breastfeed at will during the night once their front teeth have come in. We see a very large increase in risk of cavities in these children’s teeth due to the constant sugar exposure to the teeth either from the formula in the bottle, or breastmilk from the mother. For these children, it’s important to wipe or brush their teeth after every feeding so the teeth are not constantly exposed to sugars leading to cavities in their baby teeth.

Tooth brushing is always a struggle in our house, what are some tips to help encourage preschool kids to brush their teeth?

Parents know their child best.  Some children respond best to distraction techniques, others to incentives, and others respond best to positive reinforcement. My son does best with distractions, so when he was young, my husband would change his diaper and I would brush his teeth at the same time while he was laying down – and this distracted him from what we were doing.  One person could also read a book to the child while the other is brushing.  Some children like to brush in the bathtub too! When children get older, they can respond better to things like stickers on their toothpaste bottle when they brush well, or listening to a fun song while they are brushing. Listening to the song also helps them to brush for the appropriate amount of time – 2 minutes.

My toddler’s toothpaste is fluoride free, does it still work? Why and when should we switch for a fluoride toothpaste?

Fluoride free toothpaste is just what it says, it’s a “training toothpaste.” In other words, it gets the child used to using toothpaste but doesn’t provide the protection the child needs from the fluoride in regular children’s toothpaste. So it’s important for parents to use regular children’s toothpaste with fluoride at least once a day with their child (from the time the first tooth erupts), but only use a VERY small amount – a rice kernal size or smaller. This topical exposure of the teeth to fluoride will help strengthen the enamel – and help to prevent cavities in your child’s baby teeth. The very small amount of fluoride the child may ingest after the adult wipes the toothpaste off (if your child can’t spit it out yet) will be negligible and will not hurt your child.

Is there really a difference between an electric toothbrush and a regular tooth brush?

Every person is different when it comes to brushing their teeth. Brushing and flossing is not as easy as you may think, and especially for parents trying to get their adult sized hands in their tiny child’s mouth! An electric toothbrush is a great idea – but usually only for pre-k/kindergarden age children or older. I always tell parents it’s not necessarily the toothbrush you use, but HOW you use it. Parents should be helping to brush their children’s teeth until they are able to write in cursive – usually around 8-9 years old. And that is just a guideline. Some children are still having difficulties brushing their teeth past that age, so parents should always watch their children to make sure they are brushing sufficiently.

At what age should my child start flossing?

This is also a very important question. The most common place I see children get cavities are in-between their back baby molars where they are not flossing. You should start to floss your child’s teeth as soon as you see that two baby teeth are very close together without any space between them. Some children have lots of spacing between their teeth and some have none. Your pediatric dentist can help you identify areas where it is important to floss!

When should you make your child’s first dental appointment?

We recommend that children start seeing a pediatric dentist by their first birthday! The American Academy of Pediatric Dentistry recommends seeing a dentist this early for many reasons – but most importantly because of how important your child’s baby teeth are to their overall health.

Atkins, Maestrello, Miller and Associates Pediatric Dentistry, P.C.
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