Home Gardening and a Well Balanced Diet

Words on Wellness is a seasonal newsletter that is a collaboration between the Parents' Association Wellness Committee and faculty liaison, Lisa Spengler.

Springtime is a great season for being outdoors, getting your family more active, and enjoying the plethora of seasonal produce that is coming to market. A healthy springtime meal can include a salad with seasonal lettuces and greens; grilled chicken, fish, or lean meats; seasonal vegetables like peas and asparagus; and fresh strawberries for dessert. Buy local and organic whenever possible as it tastes better, is superior in nutrition, doesn’t contain GMO’s (genetically modified organisms) and supports local farmers.

The Shopper's Guide to Pesticides in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.

With spring almost here, now is the perfect time to start your own garden. From selecting your vegetables and flowers, preparing the earth and planting, and finally harvesting, gardening can be a wonderful way to involve your children in a healthy hobby you can all enjoy.

How to get started with a simple home garden?  Find a spot with plenty of sunlight.  Most vegetables prefer to have at least six hours of sunlight per day, though leafy greens can get by with less.  A small space is all you need.  Build a simple raised bed or use different size containers or pots to house your garden. A container garden can be productive and decorative, and it does not require much space.  No matter where you plant your garden, be attentive to the soil.  The best soil is well balanced with some topsoil and some compost (which you can find at most garden centers).  Try to prepare your soil at least 3 weeks before planting time.  What to plant? Beets, carrots, and peppers are good starting vegetables.  Lettuces and herbs do well in the San Francisco climate and do not take long to grow.  Visit your favorite nursery for more advice and to purchase what you need. Good luck and happy gardening!

Here is a great gardening resource in the Bay Area

When thinking about what you want to grow in your garden, the food pyramid is a great way for children to understand how to grow and eat a healthy well balanced diet. A rainbow of colors representing the five food groups should be the center of each meal. In 2009 the USDA food pyramid was updated to include a greater proportion of vegetables, fruits and grains, and smaller amounts of good fats, dairy products, and protein. 

- Eat a variety of foods. A balanced diet is one that includes all the food groups. In other words, have foods from every color, every day.

- Fruits and vegetables should take up half your plate, with the vegetable portion being bigger than the fruit section.  The grain section should be bigger than the protein section.

- Discourage super-big portions.

- Not all foods are created equal, even within a healthy food group like fruit. For instance, apple pie has a lot of added sugar and fat, so eating a whole apple would be a healthier choice.

The answer to this is based on many variables including whether you are a male or female and how active you are; below are some general guidelines for each food group.

Grains:
4 to 8 year olds, 4–5 ounces each day
9 to 13 year old girls 5 ounces each day

An ounce equals:

Try to make at least half of your grain servings whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal.

Vegetables:
4 to 8 year-olds, 1½ cups of veggies each day.
9 to 13 year old girls 2 cups.

Make sure you include the dark green and orange vegetables.

Fruits:
4 to 8 year-olds 1–1½ cups of fruit each day.
9 to 13 year old girls 1-1/2 cups.

Milk and Other Calcium-Rich Foods:
4 to 8 year-olds, need 2 cups of milk (or another food rich in calcium) each day.
9 to 13 year old girls 3 cups milk (or another calcium rich food).

Try substituting yogurt, cheese, rice or almond milk — just to name a few.

Meats, Beans, Fish, and Nuts:
4 to 8 year olds, 3-4 ounces
9 to 13 year old girls 5 ounces

These foods contain lots of important nutrients and iron.

An ounce equals:

Click to read more about the Food Pyramid

Check out this fantastic Summer Salad recipe by Michele Obama.

Great New Snack Ideas!

Serve on toasts or pita bread

3 cups shelled or frozen organic peas

4 sprigs mint, and 3 tablespoons of olive oil

salt and pepper to taste

1. Boil the peas (5-7 minutes for fresh, 3 minutes for frozen) in lightly salted water. Drain the peas and add the mint leaves. Blend the peas, mint and olive oil in a blender or food processor until smooth.

2. Serve on toast, with pita crisps ... or with grilled salmon or chicken

Try to eat more GREENS this spring; they are key to our overall health! Benefits of eating dark, leafy greens include immune strength, cleared congestion (allergies!), and energy!

6 servings

2 pounds of tender greens such as spinach, dandelion greens, escarole, and
baby kale

4 tablespoons olive oil

1 tablespoon fresh minced ginger

1 large minced garlic clove, and a pinch of red pepper flakes (optional)

2 tablespoons sesame seeds

1. Heat 2 tablespoons of olive oil in a large wok or sauté pan. Rinse greens and add to the pan. Sauté, tossing with tongs, until just wilted. Transfer greens to a colander and let excess liquid drain out.

2. Wipe out the pan and add the remaining oil. Heat over medium high heat and add ginger, garlic and red pepper flakes if you are using them. Stir constantly until fragrant, about 30 seconds. Add the greens, season with salt and cook for 2 more minutes, gently tossing to combine. Serve with toasted sesame seeds! Serve with pasta, chicken, pork, fish - anything!

Spring is upon us!

That means that you might be noticing sneezing, itching, watery eyes, an irritant or dry cough, a darkish hue or circles under the eyes, headaches...all can be symptoms related to seasonal allergies. While they seem like simply a nuisance, they can really impact how a child feels and may limit their ability to sleep well or limit their exercise capacity resulting in poor concentration and fatigue in school.

Consult your doctor to decide on the best allergy control plan for your child. Seasonal allergy treatment may include over-the-counter antihistamines, prescription nasal sprays to decrease inflammation, nasal irrigation or natural remedies such as ascorbic acid (vitamin C), essential acids (omega-3 found in fish oil), and dietary modification that may aid in symptom relief.

Spring sports can lead to overuse, sprains, and strains this time of year. Following the RICE diet: Rest, Ice, Compression, Elevation is a good way to aid in rapid recovery. Quick reminders for young athletes—stretching before exercise, staying hydrated, listening to your body, and taking breaks throughout practices and workouts.

Any injury exhibiting significant swelling, pain out of proportion to the mechanism of injury, or extreme tenderness in one spot can all be signs of more significant injury and would warrant seeking medical attention.

Cheers to keeping healthy and to letting your garden grow!

Carolyn Boboff
Leith Brooks Barry
Deb Franzon, MD
Annie Robinson Woods