What about if a person already has Alzheimer’s?  Researchers have stated that maple syrup could slow down further clumping of proteins in neurons and therefore extend a person’s lifespan.  The key components in maple syrup that are responsible for the health benefits are phenolic compounds which are also found in grapes.  Phenolic compounds have antioxidant and neuroprotective effects.

Who knew?  You could enjoy a nice sweet breakfast and it could also help your brain!

The post Recent Study Shows Maple Syrup May Protect Against Alzheimer’s appeared first on RichmondMom.com.

Reading food labels can be confusing and sometimes misleading. How can you figure out the best products to meet your family’s needs? MARTIN’S in-store nutritionists are here to help with some tips on navigating claims made on food labels.

Food Claims: Organic

Organic foods are organically grown or produced without things like genetic engineering, irradiation and synthetic pesticides. They can be labeled in four ways and labeling is regulated by the U. S. Department of Agriculture (USDA).

• “100% organic”
• “organic” = 95% of ingredients are organic
• “made with organic ingredients” = 70% ingredients are organic
• “some organic ingredients” = Less than 70% of ingredients are organic

The USDA authorizes independent agencies to inspect and certify farms and facilities that after passing inspection may display the USDA Organic Seal on their products.

A common question my customers ask is, “Should I purchase all organic products for my family?” Thedecision to purchase organic is a personal one and depends on availability, nutrient needs and budget.  It’s important to remember that the term “organic” can apply to everything from apples to cookies and the guidelines for eating a healthy diet are still key. Some organic products are high in fat, sugar or sodium, so choose the foods that promote a balanced diet. If you decide to go organic, MARTIN’S has a wide variety of organic produce and packaged products as well as poultry and meats such as grass-fed beef.

Food Claims: Natural

Natural is a term which appears on many food labels, but it can be confusing. The term “natural” is currently restricted by the Food and Drug Administration (FDA) only as it applies to added color, synthetic substances, and artificial flavors. Because the term “natural” is not certified, it can mean different things when used by different companies. For example, an item deemed natural, according to the FDA restrictions, may still contain high fructose corn syrup, some preservatives or genetically modified ingredients. When considering products claiming to be “natural” make sure you read the label for all of the ingredients.

Food Claims: Free from

MARTIN’S Nature’s Promise® “Free from” product line is just that—free from the ingredients we call out on the package. Free from products do not contain artificial colors, flavors, preservatives, and other unnecessary ingredients. You can find the entire list and criteria on our website.

For more tips on how to navigate food claims, call to schedule a consultation with me, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Caroline Roessler, MS, RDN is an in-store nutritionist at MARTIN’S Food Markets’ Charter Colony location in Midlothian.  She believes that food should be good for us, and taste great too.  She is committed to offering practical, evidence-based advice to help families make sustainable healthy changes to their lifestyle.  To get a plan tailored to you, call Caroline at 804-794-7074 or email her at [email protected] to set up a one-on-one consultation.  

The post Navigating Food Claims appeared first on RichmondMom.com.

Tennis is a sport that can can be played for a lifetime. To play tennis all you need is a racquet, balls, one other person and a court! Because Richmond is consistently ranked (by United States Tennis Association) as one of the nations top ten tennis cities, we have an extraordinary menu of inexpensive tennis options for all ages. Because tennis is so widespread in Richmond, reasonably priced instruction is offered by neighborhood recreation clubs, city/county recreation programs and even by many private clubs to non-members. In addition, Richmond offers team options (even for beginners!) for players from age 5 all the way into late, late adulthood.

You should consider joining other Richmonders on the “court”! Giving your family the healthy gift of tennis would be a great way to start of 2016!

REASON’s TO CONSIDER TENNIS FOR YOU & YOUR FAMILY:

• Tennis can be begun at ANY age from 3 to age 93.
• You only have to have one other person to play.
• Tennis is flexible. You can set up a days/times that work for your schedule.
• Tennis Team options for Richmonders start at the age of 5 and continue throughout adulthood.
• Because so many Richmonders play tennis, our tennis programs separate players by skill level. If you are a beginner, you only play against other beginners. If you are advanced, you play advanced players.
• Tennis courts are readily accessible at many public high schools or public parks for no cost.
• Tennis equipment is inexpensive. Adult equipment can be purchased second hand and children’s sized equipment can be bought at any “super center store” and most tennis clubs for under $25.
• Tennis instruction is available through most county recreation programs AND for non-members at many local tennis clubs.
• Tennis can be played as a family sport.
• Tennis can be played on teams or casually on a Sunday afternoon with family members.

HOW DO I START PLAYING TENNIS?

Hmmm…tennis sounds tempting, BUT what do I need to get my family started?

Using the reference information listed at the end of this article, choose what fits you and your family best.  First, choose a convenient public tennis court, and then select an affordable tennis instruction facility (no memberships needed), and lastly equipment. Richmond has a HUGE population of Novice Tennis Players!

In Richmond, you are never too old or too young to begin playing tennis! If you are a rusty-returning tennis player, perhaps even select a team option that fits your needs! There is nothing like match play to knock the rust off!

The great thing about tennis is that there truly is a place for everyone regardless of skill level or age. Join other Richmonders for some healthy tennis fun in 2016!

For general tennis information not listed in this article, please contact the Richmond Tennis Association at

http://www.richmondtennis.org

_____________________________________________

TENNIS COURTS- Locate a public tennis court near your family. Use this link: http://www.richmondtennis.org/where-to-play/court-locator/

TENNIS INSTRUCTION AVAILABLE TO THE PUBLIC:

The facilities listed below offer a wide range of drop-in tennis clinics for members AND NON-MEMBERS of all ability levels. Drop-in clinics are a great way to dip your toes in the water if you are looking to get into the game.

PRESCHOOL & ELEMENTARY-
NetPlay offers tennis instruction, upon request, onsite at local preschools and elementary schools. Contact Melissa Robinson at [email protected] for more information.

Toddlers & Tennis – preschool enrichment classes, ages 3-5. Contact: Becky Holmes at [email protected] and www.toddlersandtennis.com

SOUTHSIDE Facilities that offer tennis instruction:

ACAC- http://acac.com/midlothian/tennis/ or 804-464-0980

Bon Air Community Assoc.- http://www.bonairca.com/tennis/tennis-lessons/ Contact [email protected]

Midlothian Athletic Club (MAC)- www.macrichmond.com 804.302.5156

Salisbury Country Club- [email protected] to sign up for lessons or call 434-806-5035

Southampton- http://sra-fun.org/tennis/ 804-887-0571

Willow Oaks Country Club- Willowoakscc.org (804) 320-3244 or [email protected]

Woodlake- http://www.woodlakeonline.com or [email protected] or 804-245-6011

WEST END Facilities that offer tennis instruction:

Henrico County Parks & Recs- http://henrico.us/rec/

Kanawha Recreation Association- http://www.krarva.org [email protected]

Raintree- (804) 740-1035 or www.raintreesports.com

Ridgetop Recreation Association- http://www.ridgetop.org/tennis/ or 477-4720.

Three Chopt Recreation Association- http://www.tcrclub.com/TCwebsite/tennis.htm [email protected]

DOWNTOWN RICHMOND Facilities that offer tennis instruction:

City of Richmond Parks & Recs- contact Victor Rizzi at 646-1208 or www.richmondgov.com/parks

Metro Richmond Tennis Club (MRTC)- http://www.metrorichmondtennisclub.org

VCU’s Mary and Frances Youth Center – Lobs & Lessons program http://mfyc.vcu.edu

TENNIS TEAMS:

How do you know if a player is ready for “Team Tennis”? This is a very common question, but the answer is very simple. If a player can hit the ball back and forth “rally” three or more times, they are ready for team tennis! The standards are not supremely high because, for both the children and adult teams, players are separated by skill level. So if you are a beginner, you will play on a beginner team and against beginner players. If you are advanced, you will play against advanced players.

YOUTH Tennis Teams

USTA Jr. Team Tennis (JTT) brings kids together in teams to play singles, doubles and mixed doubles against other teams. It promotes social skills and important values by fostering a spirit of cooperation and unity, as well as individual self-growth.

Richmond has the second largest JTT league in Virginia. JTT is the largest youth tennis league in Richmond.

Ages 5-10 Contact league coordinator Lila LaCroix at [email protected]

Ages 11-18 Contact league coordinator Kelley Glen [email protected]

Richmond Jr. Suburban Tennis League (aka Bantam)

Bantam offers play for children ages 7-16 during the week for local club participants. Contact Beth Parrish at [email protected] or www.jrsuburbantennis.com

ADULT Tennis Team options:

FLEX: USTA Flex Leagues allow individuals to schedule matches when and where it’s most convenient. Players are divided by skill level. Local options include singles, doubles, mixed, and co-ed divisions, and players typically receive a 5-7 match schedule to be played over a two-month season. To learn more or to get registered, please visit www.ustaflex.com Contact Helen Alli, League Coordinator for more information at [email protected].

Men’s Racquetleague – [email protected]

Formed back in the 1960’s, the Richmond Racquet League has provided an excellent platform of competition among all the tennis

facilities in the Richmond Metropolitan area. This is a Saturday morning men’s league that starts in April and ends (for teams

making the playoffs) in early July. There are divisions within the league that are developed based on each teams results.

USTA Teams- USTA league play is offered at all levels from complete beginner to NCAA Division 1 team graduates. All teams are separated by skill level. USTA offers many different leagues: singles, doubles, mixed etc. http://www.richmondtennisleagues.com

Virginia Tennis Association – VTA organizes the Commonwealth League and WTT. WTT is tennis with all the fun without many restrictions. It is held year round. The Commonwealth league is doubles, mixed doubles and singles. VTA Leagues are both competitive and social http://www.virginiatennis.com/# Contact Cat DeSouza at [email protected]

Women’s Daytime Suburban – http://www.tenniscores.com/newindex.php?id=140DxeIX91o%3D  29 local recreation and tennis clubs participate in the Ladies Suburban daytime league. You must be a club member to participate. For more information, please check with your club.

EQUIPMENT-
To play tennis all you need is a racquet, balls, one other person and a court. For an adult, a racquet can be borrowed or purchased at any used equipment store. For a child, you should purchase equipment (or borrow) according to their size. A child’s racquet is the correct size for them if it can barely touch the floor when being held (held like it’s going to be used to hit a ball). If a child is under ten, they should not be using an adult ball. (red- under 9. orange- under 11) Most “super center” stores and tennis clubs carry inexpensive children’s racquets and colored balls for under $25.

Sassy Bee- tennis consignment clothing http://shopsassybee.com

Plaid Racquet- Racquets and clothing. http://www.plaidracquet.com

Play it Again Sports- Racquets http://www.playitagainsports.com

Tennis Clubs- most tennis clubs listed in the instruction section carry racquets and clothing. See clubs listed above.

# # #

About the JTT, USTA Jr. Team Tennis (JTT) brings kids together in teams to play singles, doubles and mixed doubles against other teams. It promotes social skills and important values by fostering a spirit of cooperation and unity, as well as individual self-growth. Richmond has the second largest JTT league in Virginia. JTT is the largest youth tennis league in Richmond.

The post Could Tennis Be Your Family’s 2016 Resolution? appeared first on RichmondMom.com.

Holidays are great for making memories with loved ones, however sometimes the large family meals, cocktail parties and get-togethers can take a toll on our wellness. There are plenty of delicious ways to decrease calories, saturated fat, sodium and sugar without compromising on taste or quality in your recipes. Here are some easy ideas for recipe substitutions to help you and your family have happy and healthy holidays.

• Try using smoked paprika, miso paste or chipotle seasoning instead of bacon or a ham hock to give vegetables a rich, smoky flavor for less calories, fat and sodium.
• For recipes calling for whole milk or heavy cream, use the same amount of reduced fat milk or evaporated skim milk to decrease saturated fat. Plain, nonfat Greek yogurt can make a great substitution for buttermilk, too!
• Pulse oats or crush unsweetened bran cereal to replace bread crumbs for a crunchy, fiber-filled swap.
• If a recipe calls for canned, condensed cream soup, swap with mashed potatoes, pureed beans or silken tofu for a still-creamy, lower calorie option.
• For pies and cakes, consider substituting ½ of the regular flour with whole wheat flour or white whole wheat flour for angel food cake and sugar cookies. Note that whole wheat flour is denser than white flour, and absorbs more liquid so you typically need an additional 2 tablespoons of liquid. Other tips include using slightly less butter, cooking for slightly longer and adding 1-2 tablespoons of a no added sugar citrus juice to compensate for the stronger flavor of whole wheat flour.
• When a recipe calls for 1 cup sugar, reduce it to ¾ cup or swap for blackstrap molasses (use 1 and 1/3 cup), honey (use ¾ cup) or a sugar alternative, like MARTIN’S Own Brands stevia sweetener. When making these substitutions, consider differences in cooking time and temperature as well as other ingredients. For example, if switching to a liquid sweetener like honey, decrease other liquids and lower the baking temperature 25ᵒ to prevent browning.
• Check out MARTIN’S online brochure “Practical Tips for Recipe Substitutions” for more ideas!

For more tips on how to have happy, healthy holidays, visit MARTIN’S online or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

The post Simple Changes for a Healthier Holiday appeared first on RichmondMom.com.

Proper training is a main component of prevention.

With the start of school just around the corner, parents are thinking about practices, uniforms, games, and scheduling.

But injuries are a low priority on the list (which they should be; we don’t want to think about the possibility of our children getting hurt).  However, after a long summer of fun in the sun, and probably a lack of training, sports injuries are going to be a reality.

We often associate ACL tears with boys who play football and basketball. Not often are we thinking of cheerleaders and dancers, volleyball and field hockey players, or cross country runners…especially when these athletes are girls.

Female athletes have a higher risk for ACL tears compared to their male counterparts.

Girls, especially during the teen years, are more susceptible to ACL injuries simply due to body type, an increased quadriceps to hamstrings weakness ratio and hormones. We cannot alter hormones, but we can strengthen the muscles surrounding the knees and teach good body mechanics to reduce the likelihood of an ACL injury.

Helping young people understand what the ACL is (1 of 4 major ligaments in the knee that provides stability) and how to prevent an injury (strengthen, improve balance, and proper techniques) are the first steps to prevention. But it can’t end there. Coaches and parents need to play an active role in prevention as well.

The main suggestions to girls to focus on during ACL prevention would be:

1. “Soft knees” during landings
2. General hamstrings strengthening to improve the ratio of quadriceps to hamstrings weakness (girls tend to be more weak in the hamstrings)
3. Avoidance of a ‘knock-kneed’ position – females in general tend to have wider hips than men. When we stand with our feet together, the angle created between the hip and the knee is higher for girls – when bending knees to initiate a jump or when landing, don’t allow knees to touch
4. Improve balance

Physical therapy is an important step in recovery from an ACL injury.

Below are some specific examples of exercises and activities that will aid in reducing the risk of an ACL injury.

• Land softly on the way up and way down during box jumps (or when dismounting from a stunt or saut de basque move)
• Position the knee into an outward stance during dynamic movement patterns or jumps to strengthen the outer hips & improve “knock-kneed” positions by performing squats with a theraband around the outer thighs and keeping the tension throughout the movement.
• So much of sports is balance. Any kind of liberty or arabesque stunt in cheerleading requires significant balance. Do things in training to improve or at least maintain balance: Stand on 1 foot on an unlevel surface (foam, BOSU, etc), stand on 1 foot and perform calf raises, stand on 1 foot then extend foot to the side into a lunge and then return to standing on 1 foot
• The increased hip/knee angle can lead to patellar (knee cap) tracking issues – focus on keeping alignment between hips, knees, and feet
• Do a quarter squat and then walk both forward and sideways – this will train the muscles and joints to be in a flexed position when both feet are planted on the floor
• Use strap around knees/thighs and keep taught for up to 1 minute – this will help to keep the knees from touching during activities
• Plyometric lunges and squats will incorporate the strengthening, soft knees, and balance/control

Most ACL injuries are due to non-contact events, meaning they are not caused by one athlete colliding with another; the injury often results from an awkward landing, a pivoting motion of the knee while the foot is planted, or hyperextension of the knee.

Parents, coaches, and athletes all need to be aware and diligent in avoiding ACL injuries with our young, female athletes.

Like this post? Check out these from the experts at Tidewater Physical Therapy, Inc.

Proper Bike Fit: Reducing Common Cycling Injuries

Tips For Applying Hot and Cold Pain Relief

The Difference Between Sprains and Strains

Tidewater Physical Therapy is a sponsor of Richmondmom

The post Girls and the Terrible, Horrible, No Good, Very Bad ACL Tear appeared first on RichmondMom.com.

We’ve told you all about how you can get a virtually free, personalized consultation with a MARTIN’S nutritionist… and we’ve even checked it out ourselves… but did you know MARTIN’S offers food tastings and nutrition classes as well?

If you’re working to get healthy this spring, check out these up coming events at MARTIN’s this month:

Gluten Free Sampling

Tuesday, April 21, 5:30 – 6:30pm CANCELLED
John Rolfe YMCA Multipurpose room located upstairs inside the John Rolfe MARTIN’S
FREE

Have you wanted to learn more about Celiac Disease and try samples of various Gluten Free foods before purchasing? This is a wonderful opportunity to do both! Join Valerie Pulley, RDN, in-store nutritionist, for a discussion on managing Celiac Disease/ Gluten Intolerance. Everyone will participate in a taste test panel of a variety of different Gluten Free items located throughout MARTIN’S! Adults & Teens, registration required. Call the John Rolfe Y at 360-8767 to register.

Stock Your Kitchen with Fresh Produce!

Thursday, April 23, 1-2pm
200 Charter Colony Parkway, Midlothian, VA
FREE

Do you know how to cut a mango? Have you ever seen the inside of a pomegranate? Join Caroline Roessler, in-store nutritionist, as she leads a grocery store tour through the produce section to discover Martin’s springtime produce selection. Learn about the nutrients that make these choices good for us, and discover new ways to pick, prep and enjoy produce! Meets in the nutritionist office. Adults only, registration required. Call (804) 794-7074.

Learn more here.
Like this post? These might interest you:

Back to School: Preparing Healthy Lunches

I Tasted School Food (and I Liked It)

Kick Start the School and Work Day With a Healthy Breakfast

The Gluten-Free Truth – Who, Why and How!

MARTIN’S is a sponsor of Richnmondmom

The post FREE Gluten Free Food Sampling & Fresh Produce Classes appeared first on RichmondMom.com.

Bon Secours St. Mary’s Hospital now has eight of the eleven specialty-trained pediatric emergency medicine physicians in the Richmond Area making the Pediatric Emergency Department the first in the region to be staffed around the clock by these physicians.

“Many patients are not aware of the importance of board certification, particularly within a specialty or subspecialty, when they are choosing a physician or hospital for their health care,” said Leigh T. Sewell, vice president of service line strategy and performance management, Bon Secours Virginia. “Physicians and nurses who are board certified have passed written, and in some cases oral exams, and they are required to keep pace with the latest advances in their specialties while also demonstrating to the medical board that they meet best practices for patient safety, communications and ethics.”

In addition to rigorous standards, board-certified emergency physicians receive an additional two to three years of training, focused specifically on pediatric emergency medicine.  Bon Secours hopes to have 100% of the Physicians who work in St. Mary’s Pediatric Emergency Department to become board-certified.

We are thrilled to have reached this goal because this advanced level of training and certification allows for a significant difference in the quality of medical care we can provide to children and their families when they arrive in our emergency department.” -William Lennarz, M.D., chief medical officer of pediatric services, Bon Secours Virginia.

As part of a $12 million campus renovation and expansion, Bon Secours expanded a completely child centered pediatric emergency department at St. Mary’s Hospital in 2013. Now Bon Secours treats more than 20,000 children each year and continues to invest in the Pediatric Emergency Department at St. Mary’s. St. Mary’s Hospital was the only emergency department in Virginia to be selected as one of 17 hospitals to be a recipient of the 2014 Lantern Award from the Emergency Nurses Association.  The Emergency Nurses Association is a national organization which recognizes exceptional practice and innovative performance in emergency care.

In addition to having a separate pediatric emergency department, St. Mary’s for Kids offers pediatric specialists and subspecialists in cardiology, cleft and craniofacial, critical care and critical care transport, dentistry, endocrinology and diabetes, gastroenterology, hematology-oncology, hospice and palliative care, hospitalists, infectious disease, neonatal-perinatal medicine, neurology, orthopaedics, pediatric development, plastic surgery, pulmonary diseases, rheumatology and urology.

Bon Secours is a sponsor of Richmondmom

The post St. Mary’s Pediatric Emergency Department is Only in the Region to Have This… appeared first on RichmondMom.com.

photo credit: Adrian Pimpam

Sleep is important for our overall health. Sleep affects mood, energy levels, productivity, and mental clarity.  Recent studies also indicate the amount of sleep can impact weight gain/loss. So whether you are having difficulty catching those zzzzz’s, or just don’t feel rested, try a few of these strategies to see if your counting sheep days are over.

1. Create a bedroom oasis.

One of the most important things to consider is creating a bedroom oasis, where you can relax and rest. I don’t know about you, but too often laundry, papers, or other distractions try to worm their way into my bedroom. It’s best to leave these influences behind, since they are not part of creating a relaxing retreat. Decor should also be serene and uncluttered.

2. Establish a calming evening routine.

Once you have created your bedroom oasis, it is beneficial to establish an evening routine that you find relaxing. To learn more about how to create a calming evening routine, check out this article.

3. Develop and maintain technology boundaries.

As part of establishing the calming evening routine that is right for you, some experts recommend no television in the bedroom. My husband and I agreed when we were married that we would leave the television in the living room. For us, that has been an easy decision to maintain over the years, but the distractions such as the laundry listed in #1 have been more challenging for us to overcome as a family!

If you do choose to have a television in your bedroom, try to turn off the tube at least an hour before you go to bed. Same goes for computers, tablets, and smart phones. Read here if you want to learn more about blue light and how electronic devices may have a negative effect on sleep.

4. Try a few apps.

Yes, I know what I just said about technology in the bedroom, but these exceptions may be helpful to you. I have used all three of these apps and I have found them to be extremely beneficial, so see if one of them might be right for you.

• iSleep Easy – Meditations for Restful Sleep
  • Choice of 9 guided meditations, which can be combined with music or nature sounds.
  • This app allows you to combine sounds with music.
  • 3 music choices and 6 nature sounds

   

• Simply Being – Guided Meditation for Relaxation and Presence
  • Good basic music choices, with the added benefits of guided meditation.

• Relax Melodies – Sleep & Yoga
  • By far, the relaxation/sleep app with the most diverse playlist. Music and other sounds range from everything from Gregorian Chants to sounds of the seashore or a vacuum cleaner.
  • This app allows you to combine sounds, with music, say, a lullaby with white noise and a heart beat for a baby’s ears or a mix of ocean waves, seagulls and sounds of foghorns for a beachy mix.
  • Other nice features include favorites and timers.
  • 52 nature sounds or melodies

5. Check out the new sleep guidelines.

The National Sleep Foundation has updated their guidelines on How Much Sleep We Need. Check out this Infographic to see the amount of sleep considered appropriate for you and your family.

Disclaimer: If you have concerns regarding sleep, please check with your doctor for information specific to you or your family’s needs.

photo credit: B. Fernari

The post Counting Sheep? 5 strategies to encourage a better night’s sleep appeared first on RichmondMom.com.

“Tis the holiday season and a wonderful time to connect with family and friends! Of course, it’s also the time when we are surrounded by endless amounts of traditional holiday indulgences such as baked goods and sweets. Any party is bound to be brimming with tons of cookies for the cookie swap, cakes of all kinds and festive candy.

Check out these festive holiday ideas for avoiding sugar overload and incorporating some fun, tasty treats that your little ones and yourself are sure to love.

Warm up with festive holiday drinks that are low in sugar.

• HOLIDAY HOT CHOCOLATE – Warm up milk or an unsweetened milk alternative (nut or soy) on the stove or in the microwave. Add unsweetened cocoa powder, vanilla extract and a touch of sweetener (such as Stevia). Great way to warm up on a cold night!

• SPARKLING BEVERAGE – Splash 100% juice in sparkling water and top with orange slices. Serve in a glass or in a pitcher for a party.

• WARM SPICED STEAMER – Mix milk with favorite spices such as cinnamon and nutmeg then warm on the stove or microwave. Add some vanilla extract and enjoy this cozy treat before bed-time.

Serve up fun fruit and veggie treats as appetizers or snacks.

• BANANA STICK SNOWMEN – Slice a banana and slide 3 slices onto a kabob stick. Cut carrot slivers for the noses and use mini chocolate chips for the eyes and buttons. Pretzel sticks make great arms.

• GRINCH FRUIT KABOB – Slide a green grape, a banana slice and one strawberry (with top cut off) onto a toothpick. Top with a mini marshmallow for a hat. Great treat for a snack or party!

• CHRISTMAS TREE VEGGIE PLATTER – Arrange broccoli florets in the shape of a Christmas tree. Decorate with cherry tomatoes and carrot slices as ornaments and slices of red pepper for the garland. Cut celery makes a great stump. Top with a star cut out of a yellow bell pepper.

Decorate sandwiches

• CHRISTMAS TREE PITAS – Cut pita bread into triangle shaped wedges, spread with guacamole and decorate with ornaments using chopped red bell pepper. Place half a thin pretzel stick in the bottom for the trunk.

• SNOWMAN SANDWICH – Use cookie cutters or a drinking glass to cut out circles in the bread. Spread your favorite nut butter and layer with your favorite sliced fruit between two round slices. Decorate the bread to resemble a snowman – use blueberries for the eyes and smile and a sliced carrot for the nose.

The MARTIN’S nutritionists wish you all a healthy, happy holiday!

For more healthy tips, visit MARTIN’S online or call to schedule a consultation with Valerie or with Caroline Roessler, in-store nutritionist at MARTIN’S new Midlothian store!

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.

Photo Credit: “Snowman Smile” by Bunches and Bits {Karina} is licensed under CC BY 2.0 photo has been cropped to fit.

The post Delicious and Nutritious Kid-Friendly Holiday Delights appeared first on RichmondMom.com.

What will you find at the stores and markets this summer?

June: Asparagus (ends in June), beets, blackberries, blueberries, cabbage, cucumbers, green beans, greens/spinach, fresh herbs, onions, potatoes, squash, strawberries

July – August: Apples, beets, blackberries, blueberries, cabbage, cantaloupe, cucumbers, eggplant, green beans, fresh herbs, nectarines, peaches, peppers, potatoes (July), raspberries, squash, sweet corn, tomatoes, watermelon

September- October: Apples, Asian pears, beets, broccoli, cabbage, cucumbers, eggplant (ends in September), green beans, greens/spinach, fresh herbs, peppers, potatoes (October), pumpkins, raspberries, squash, sweet potatoes, tomatoes

Now that you have filled your basket with fresh produce, time to take it home and enjoy it! Time is ticking to eat up fresh produce before it spoils and we have all been there! Take advantage of any free time in the kitchen to prep your produce to help save time on busy weeknights. Your family will be much more likely to eat it if it’s ready to go. You can wash and prepare carrots, bell peppers, cherry tomatoes, zucchini, squash, broccoli, green beans and melons; keep in the fridge to munch on for several days. Even your hearty greens like kale and collards can be washed, dried and stored for use later in the week. Wait to wash and prep fruits and vegetables that have a thin skin like strawberries, raspberries and peaches, they will need to be eaten within 24 hours for the best quality.

Try these ideas for incorporating local fruits and veggies into your family’s daily diet!

• Summer is great time for making smoothies! Try a green smoothie by adding spinach or kale. Peaches, blackberries and blueberries are delicious in smoothies.
• Bell peppers, cabbage, or even zucchini are great veggies to stuff with a mix of ground turkey or beans, quinoa or rice, other veggies, and fresh herbs like basil, oregano or cilantro.
• Wrap your favorite chicken or tuna salad in fresh lettuce leaves or stuff into a big Hanover tomato.
• Have the kids help you tear a bunch of kale into small bite size pieces to add to salads, mix into rice, quinoa or pasta dishes, or bake into kale chips.
• Use up a lot of veggies at once by roasting a large tray of peppers, onions, squash, eggplant broccoli, sweet potatoes and more! Add your favorite fresh herbs and olive oil. Roasting veggies brings out the natural sweetness in veggies to help cut the bitterness, making them more kid friendly! You can mix them into pastas, stuff into a wrap, or use as a pizza topping.
• Jazz up water or sparkling water by adding fresh berries or cucumbers or even fresh herbs like basil or mint.
• Add some natural sweetness by tossing a handful of berries or sliced peaches into cereals, yogurt, over ice cream, into salads, or top pancakes or waffles.
• Make watermelon savory by tossing with spinach, feta cheese and a vinaigrette dressing.
• Grill fruit for dessert! Grilled peaches and pineapples (OK, not local, but still great when grilled!) are delicious paired with vanilla yogurt or light ice cream.

Kids are often the pickiest eaters in the family, so take advantage of the dog days of summer to get the kids active in the kitchen! Involve them with possibly growing a garden, prepping, and cooking. Kids are much more likely to try their masterpiece if they had a hand in it! Enjoy the longer days and bounty of fresh produce this summer available to you from MARTIN’S!

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.

 

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