By: Jodie Shield, RD

It’s getting hot outside! Slather on sunscreen; grab a beach towel and head over to the local pool.  Nothing feels better on a scorching day then splashing around with your kids and having some summer fun together.  Last week I shared the rules for kids’ top 3 favorite backyard games.  This week I’m going to share the rules for three of the most popular pool games.  Are you ready to dive in?

Kids’ Top 3 Favorite Pool Games

 #1: Marco Polo

 Sort of like “blind man’s bluff” but you play this game in the water with your eyes closed and ears open.

Requires: at least 3 players but more will add to the fun!

How to Play: One player is IT and closes their eyes and counts up to a designated number.  All the other players must stay in the water and disperse.  IT, with closed eyes swims around the pool, trying to tag other players.  To find them, IT calls out “Marco” and the other players must respond “Polo” regardless of their location.  Once tagged, that player becomes IT.

Recommended For: Kids of any age just as long as they can swim.

#2 Sharks and Minnows

Minnows must swim away fast to avoid being caught by the shark.

Requires: 3 or more players and a pair of goggles

How to Play:  One player is the “shark” and gets to wear a pair of goggles.  The shark stands in the middle of the pool and counts to five while the others swim away.  The shark must swim underwater and try to tag minnows.  The last minnow remaining untagged is the winner.  Here’s the catch: when the shark comes up for air – eyes must be closed.  The shark can only tag minnows underwater.

Recommended For: Kids ages 6 and older

#3 Jump, Dive, or Twist

 Take a big bounce and in mid-air follow your instructions: jump, dive, twist or splash!

Requires: 4 or more players and a diving board

How to Play:  One person is designated the caller; all the other players take turns jumping off the diving board.  As each player takes a bounce, in mid-air they must do whatever the caller tells them: jump, dive or twist.  If they don’t follow the call, they’re out. The last player remaining is the winner.

Recommended For: older kids not afraid of swimming in the deep end of the pool.

Pool games are so much fun especially when mom and dad play.  What was your favorite pool game growing up?

Next week: Rules for Kids’ Favorite Sidewalk Games

By: Jodie Shield, RD

Looking for an authentic side dish to serve with fajitas or quesadillas?  Try this Mexican Rice recipe – it’s so good!  I got it from my friend, Kathy, who spends a lot of time in Mexico.  She uses only fresh ingredients, so this dish does take a few extra minutes to prepare.  But I’m sure you’ll agree, the flavor is worth it!  The only tweak I made to her original recipe was to skip the salt which helped cut the sodium down quite a bit.  Kathy’s rice dish pairs nicely with my Mexican Meatloaf recipe and homemade guacamole.  What are you going to serve it with?

 Mexican Rice 

Makes 8 servings

Preparation time: 20 minutes

Cooking time: 30 minutes

Ingredients:

12 ounces tomatoes (about 4 medium), cored

1 medium white onion

2 medium jalapenos

2 cups long grain white rice

1/3 cup canola oil

4 garlic cloves, minced

2 cups chicken broth

½ cup fresh cilantro, minced

1 lime (optional)

Directions:

Adjust the rack to the middle position and preheat the oven to 350-degrees.

•  Place the tomato and onion in a food processor (or blender) and puree thoroughly until smooth.  Transfer the mixture to a measuring cup.  You should have about 2 cups.
• Remove the ribs and seeds from 2 jalapeños and discard.  Mince the jalapeños and set aside.  Note: Be sure to wear gloves (or plastic bags) when working with jalapeños because the seeds release oils, which can irritate your skin.
•  Place the rice in a fine mesh strainer and rinse under cold running water until water runs clear – about 1½ minutes.  Shake rice vigorously to remove excess water.  This step helps remove some of the starch from the rice so it will not stick.  If you omit this step, your rice will not be dry and fluffy.
•  Heat oil in an oven-safe, 12-inch sauté pan or Dutch oven with a tight fitting lid over low-medium heat for about 2 minutes.  Drop a few rice grains in and if they sizzle, then it’s ready.  Add the rice and cook stirring until the rice is slightly golden and translucent, about 6 minutes.  Be careful that the oil  get too hot too fast or it will splatter.
•  Reduce the heat to medium.  Add the garlic and 2 minced jalapeños and cook stirring constantly until fragrant, about 1½ minutes.  Stir in the broth and pureed tomato mixture.  Increase the heat to medium high, and bring to a boil.
•  Cover the pan and transfer it to the oven to bake.  After 15 minutes, stir the rice; return the pan to the oven and continue to cook covered until the liquid is absorbed and the rice is tender, about 15 minutes more.  Remove from the oven and stir in cilantro.  Pass the lime wedges separately )if using).

Nutrition Information per 1 cup serving:

190 calories, 3 grams protein, 29 grams carbohydrate, 5 grams fat, 0.5 grams saturated fat, 0 milligrams cholesterol, 1 gram dietary fiber, 157 milligrams sodium

By: Jodie Shield, RD

In honor of Applesauce Cake Day (yep, there really is such a day!) check out my recipe on Playdate Place  for Homemade Applesauce Cake.  My family gave it two thumbs up.  Still feeling inspired, plus I had some leftover applesauce, I decided to lightened up my mother-in-law’s applesauce bread. She gave me her recipe twenty-five years ago and let’s just say, it was time for an update.  For starters, I cut back on the sugar.  To add fiber and grains, I used whole-wheat white flour instead of the usual all-purpose white flour.  Rather than butter (I know it tastes so rich), I used heart-healthy canola oil.  The makeover was worth it!  Thanks to the applesauce and buttermilk, my Whole Grain Applesauce Bread was super moist and still had a buttery flavor.  I have no idea who came up with National Applesauce Cake Day but I love applesauce!  Check out my recipe for homemade applesauce.  It’s so easy and fun to make with your kids.  In the mean time, enjoy my applesauce bread.  I wonder what my mother-in-law will think?

Whole Grain Applesauce Bread

Makes 12 servings

Preparation time: 10 minutes

Cooking time: 1 hour

Ingredients:

1 1/2 cups whole wheat white flour

1/2 teaspoon ground cinnamon

1/2 teaspoon baking soda

1/8 teaspoon baking powder

3 large egg whites

3/4 cup granulated sugar

1/2 cup canola oil

1 cup unsweetened applesauce

1/2 cup raisins

1/4 cup buttermilk

Directions:

• Preheat oven to 350-degrees.  Coat a 9 X 5 inch loaf pan with nonstick spray.
• In a large bowl, mix the flour, cinnamon, baking soda and baking powder together.  Set aside.
• Beat the egg whites, sugar and oil.  Blend in applesauce and buttermilk.  Add flour mixture and stir until moistened.  Stir in raisins.  Pour batter into the prepared loaf pan.
• Bake for 1 hour or until a toothpick inserted in the center of the bread comes out clean.  Cool on a wire rack.

Nutrition Information per slice:

228 calories, 3.5 grams protein, 33 grams carbohydrate, 9.5 grams fat, 0.5 grams saturated fat, 0.5 milligrams cholesterol, 2.5 grams dietary fiber, 78.5 milligram sodium

By: Jodie Shield, RD

School’s out for summer!  Parents, are you looking for some fun activities to do with your kids that don’t cost an arm and a leg?  Let me make a suggestion: play games.  I’m not talking about virtual games like Angry Birds or Xbox.  I’m talking real games where kids get to actually use their arms and legs to run around, burn up energy and have a blast.  You know, games you used to enjoy when you were a kid such as Kick the Can or Macro Polo. But if it’s been awhile, you may need to brush up on how to play them.  I’ve decided to do a series of blogs featuring the rules for playing kids favorite summer backyard games, pool games, and sidewalk games.  To find out what games are hot, I polled neighborhood kids between the ages of 6 and 16 and came up with the top 3 most popular for each category.  So everyone, grab your sneakers and let the good times roll!

Kids’ Top 3 Favorite Backyard Games

#1: Red Light, Green Light

One person directs a human traffic jam of stopping and starting until one player crosses the finish line.

Requires: 3 to 4 players, but the more the merrier.

How to Play: One player gets to be IT and stands at the far end of the yard while the other players stand in a horizontal line at the opposite end of the yard.  When IT calls, “Green Light!” all the players run as fast as they can toward IT.  At any time, IT can call; “Red Light!” and all the players must stop immediately.  Anybody caught moving, has to go back to the starting line.  The first player who successfully crosses the finish line is the winner and gets to be IT.

Recommended for: kids of all ages especially younger children. This game will give kids a great cardio workout and helps improve balance and speed.

#2: Flashlight Tag

Night owls love this game.  It’s kind of like hide-and-seek except it’s played at night and one person uses a flashlight to tag other players.

Requires: at least 3 or more players.

How to Play: One player is IT and counts to a designated number while the other players hide.  Armed with a flashlight, IT searches for the other players.  When IT finds someone, IT shines the flashlight on the player who then becomes IT.  Or another way to play, as IT finds and tags players with the flashlight, they sit out until everyone is tagged.  The last player found becomes IT.

Recommended for: kids of all ages, but works best for kids not afraid of the dark.  This game will give kids a great cardio workout.

#3: Kick the Can

One player guards the can while the rest try to kick it over before being caught.

Requires: at least 5 players, but more people make for more fun.

How to Play:  An empty can is place in the middle of the yard.  One player is IT and with eyes closed, counts to a designated number while the others hide.  IT then tries to find and tag the other players, but always keeping an eye on the can.  Any player who is tagged is sent to “jail” usually in plain sight of the can.  The rest of the free players try to kick the can before being tagged out, If they can kick the can without being caught, they set all the captured players free.  The game is over when all of the players are captured.

Recommended for: kids of all ages, particularly older kids.  This game gives kids a great cardio workout and helps encourage team-building skills.

There you have it! The rules for this week’s top picks for kids’ favorite backyard games.  Next week on to pool games.  In the mean time, what was your favorite summer backyard game?

By: Jodie Shield, RD

I admit, when it comes to eating lean protein, I am a landlubber.  But seafood is so good for you. The current Dietary Guidelines recommend eating 8 or more ounces of seafood a week.  That’s because fish and shellfish contain omega-3 fatty acids, which studies have found can help reduce your risk of heart disease.  So I told my family, we are going to eat seafood at least twice a week.  No need to lure them in since they all love fish.  The first fish I want to start adding to our meal lineup is tuna.  I have a few recipes Tuna Ole and Tuna Bean Smash, but I’m on a quest for the perfect tuna salad. So far, I have checked what seems like hundreds of recipes and this one is my new favorite.  If you have a favorite tuna salad recipe, send it my way.

Tuna Salad with Parmesan

Serves 8

Preparation Time: 10 minutes

Ingredients:

2 (12-ounce) cans water-packed white tuna, drained and flaked

1 cup fat-free mayonnaise

1/4 cup Parmesan cheese, shredded

3 tablespoons sweet pickle relish

1/4 teaspoon curry powder

2 teaspoons dried dill weed

1/4 teaspoon garlic

Directions:

Combine all of the ingredients into a medium bowl and mix until well combined.  Serve with multigrain crackers or on toasted whole wheat bread.

Nutrition Information (per 1/2 cup serving):

120 calories, 17.5 grams protein, 6.5 grams carbohydrate, 2 grams fat, 1 gram saturated fat, 35 milligrams cholesterol, 0.5 grams dietary fiber, 550 milligrams sodium

By: Jodie Shield, RD

How long does lunchmeat last in the fridge? What temperature should you cook pork tenderloin? Does ketchup ever go bad?  If you’re not sure how to answer these questions, have I got an app for you! Is My Food Safe? is my new go-to app for kitchen food safety questions.  The Academy of Nutrition and Dietetics and ConAgra Foods collaboratively developed this ad-free app as part of their Home Food Safety program.   The goal of this program is to help raise consumer awareness about the seriousness of food poising and to provide solutions for easily and safely handling food in their own kitchens. Every year one out of six Americans suffers from food poisoning.  Certain groups of people are more vulnerable to food poisoning and have a higher risk of developing long-term problems, even death.  Those at greatest food poisoning risk include: infants, young children, pregnant women (and their unborn child), older adults and people with weakened immune systems.  This app will help prevent you and your loved ones from becoming part of this preventable statistic.

 Review for Is My Food Safe?

Platform and Price:

Free; available for Android and Apple mobile devices

RD Score:

★★★★★  (5 out of 5)

Synopsis of the App:

Is My Food Safe? is the perfect kitchen companion for reducing your risk of food poisoning.  This ad-free app offers four key features:

• Is It Done Yet? Check the safe internal cooking temperatures for meats, chicken, fish and more.
• Time To Toss?  Learn key information on how long you can keep leftovers.
• Quiz: Is My Kitchen Safe?  Test your knowledge of kitchen safety and see what grade your kitchen receives.
• Ask an Expert.  Find out more about food safety from registered dietitians – the food and nutrition experts.

 Pros:

• Free.
• Easy to download and navigate.  Great for teaching kids about food safety.
• Provides safe cooking temperatures for eleven major categories of food: eggs and egg dishes; fresh beef, veal, pork and lamb; game birds; ground meat and meat mixtures; large game animals; leftovers and casseroles; pork; poultry; sauces, soups, gravies, and marinades; seafood; stuffing.
• Offers food storage guidelines for hundreds of fresh, frozen, processed, and leftover food items ranging from baby food to vegetables.
• Features a quick kitchen safety quiz that includes eight questions along with detailed answers.
• Shares additional practical information such as: What Is Food Poisoning? About Home Food Safety, Ask An Expert, More Safety Tips, and Frequently Asked Questions.
• Links all content to the Home Food Safety website.

Cons:

• Not able to enter a search for a specific food item.
• Quiz could be longer according to some reviewer comments.

Bottom Line:

Home food poisoning is too common and a very serious problem for the young, elderly and immune-suppressed.  The good news is that with some basic food safety information, food poisoning can be prevented. I highly recommend Is My Food Safe? to anybody who is learning how to cook, spends a lot of time preparing home cooked meals, or eats a lot of leftovers.

By: Jodie Shield, RD

One way to serve a light and healthy dessert to your family is to offer smaller portions.  These single-serve tarts are the perfect portion size for a cool dessert on a warm night.  I used raspberries, but strawberries or blueberries work well too.  Go ahead and make them tonight for your family regardless of the temperature outside.  What berries are you going to use?

Fruit Tarts

makes 8  servings

Ingredients:

8 pre-made mini graham cracker pie shells

For filling

8 oz fat-free cream cheese

4 oz tub-style light cream cheese

1/2 cup powdered sugar

1 teaspoon vanilla extract

For peach glaze

1/3 cup granulated sugar

1 tbsp corn starch

3/4 cup peach nectar

For fruit topping

2 kiwifruit, peeled and thinly sliced

1 peach, peeled, pitted, and thinly sliced

1 6-oz basket fresh raspberries

Directions:

• In a small bowl, beat together the fat-free and light cream cheese, powdered sugar, and vanilla extract.  Spread the mixture evenly into each graham cracker pie shell.  Chill.
• In a small saucepan, stir together the granulated sugar and cornstarch.  Then stir in the peach nectar.  Cook, and stir for one more minute.  Remove from heat, and let cool for at least five minutes.
• Using a clean pastry brush, apply a thin layer of glaze over the cream cheese filling.  Add a slice of kiwifruit and peach, then apply another thin layer of glaze.  Top with fresh raspberries and a dab of glaze.  Keep chilled in the refrigerator until ready to serve.

Nutrition Information:

275 calories, 7 grams protein, 43 grams carbohydrate, 9 grams fat, 3 grams saturated fat, 11 milligrams cholesterol, 0.5 grams dietary fiber, 418 milligrams sodium

By: Jodie Shield, RD

Calling all strawberry lovers: May 20^th is National Pick Strawberries Day.  I’m so glad strawberries have their own special day because they’re one of the healthiest fruits you can eat.  Researchers at the Illinois Institute of Technology are finding that a cup or two of these juicy red berries everyday may help reduce your risk of cancer and boost your brainpower.   For all of you lucky enough to live somewhere warm and can actually pick your strawberries, check out my recipe for Strawberry Spinach Salad with Feta sponsored by Kmart Playmate Place.  But if you live in the Midwest like me, let’s just say picking strawberries in May is a challenge.  So to help us cool-climate strawberry fans celebrate, I am sharing my recipe for Whole-Wheat Strawberry Bread.  Let me ask your opinion, does “picking” strawberries up from the super market count?

Strawberry Bread

Makes 10 servings

Preparation Time: 10 minutes

Cooking Time: 1 hour

Ingredients:

1 ½ cups whole-wheat white flour

½ teaspoon baking soda

½ teaspoon salt (optional)

2 teaspoons ground cinnamon

1 cup sugar

2 cup fresh strawberries, sliced (frozen and thawed will work too)

2 large eggs, lightly beaten

½ cup canola oil

½ cup shopped walnuts or pecans (optional)

Directions:

• Preheat the oven to 350-degress F.  Coat a loaf pan with nonstick spray
• In a large bowl, combine the whole-wheat white flour, baking soda, salt (if using), cinnamon and sugar.  Make a well in the center.
• Put the strawberries, eggs, canola oil and nuts (if using) in the well.  Mix thoroughly until well combined.  Careful not to over mix the batter or your bread will not rise properly.
• Pour the batter into the loaf pan and bake at 350 degrees F for about an hour or until a toothpick inserted into the center comes out clean.  Cool about 10 minutes and remove from the pan.

Nutrition Information (without optional ingredients):

230 calories, 3 grams protein, 31 grams carbohydrate, 10.5 grams fat, 1 gram saturated fat, 31 milligrams cholesterol, 3 grams dietary fiber, 65 milligrams sodium

By:  Jodie Shield, RD 

Looking for a quick and healthy meal that tastes fabulous?  Your search is over.  My Spring Vegetable Frittata is super easy to make.  Plus, it’s loaded with fresh asparagus, tomatoes and onions.  Besides using quality ingredients, the key to making this recipe is your skillet.  Make sure you use a really good nonstick pan so your frittata cooks evenly and slides out easily.  I use All-Clad (no they don’t sponsor me!) but other stainless steel or cast iron skillets would work, too.  Watching your cholesterol?  Go ahead and use egg substitute or instead of 6 eggs use 4 whole eggs and 4 egg whites.  My family loves eating a light dinner like a frittata or quiche on a warm spring or summer evening.  Last time I made Spring Vegetable Frittata, my teenage son informed me, “Guys don’t eat frittatas they eat skillets!”  Needless to say, he cleaned his plate!   Your family is going to love it too.  What are you going to call it – frittata or skillet?

Spring Skillet Frittata 

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves:  4

Ingredients:

2 tablespoons olive oil

6 small red potatoes (12 ounces), each cut into 8 pieces ( I used new potatoes )

2 cups asparagus, cut-up into bite-size pieces

4 plum tomatoes, sliced

3 tablespoons green onion, chopped

2 garlic cloves, minced

6 large eggs

1/3 cup skim milk

Salt and pepper (optional)

½ cup feta cheese

1 tablespoon chopped fresh basil

Directions:

• Heat olive oil in a large nonstick skillet over medium heat until hot.  Add potatoes, cover and cook about 10 minutes or until almost tender, stirring occasionally.  Add asparagus, tomatoes, onions and garlic; cook 4-5 minutes or until the asparagus is almost tender, stirring occasionally.
• Meanwhile, beat the eggs in a medium bowl.  Add the milk, salt and pepper if using, and beat well.
• Pour the egg mixture over the vegetables in the skillet.  Sprinkle with the feta cheese and basil.  Reduce the heat to medium-low; cover and cook about 12 minutes or until the eggs are set.  To serve, cut into wedges.

Nutrition Information (without salt):

327 calories, 17 grams protein, 25 grams carbohydrate, 18 grams fat, 6 grams saturated fat, 296 milligrams cholesterol, 3.5 grams dietary fiber, 341 milligrams sodium

By: Jodie Shield, RD

The number one question parents ask me is, “”How do I get my child to eat vegetables?”.  So this week, I wanted to give you some pointers to help you raise kids who love eating their veggies. After 25 years of being a registered dietitian and mom, I have learned  the key is to help kids  develop healthy eating habits. Even though eating habits are formed when we are younger, the good news is: it’s never too late to learn how to eat healthy.  Kids of all ages (even adults) can learn to change and improve their eating habits.  And, with time and loving patience, kids can acquire a taste for not-so-favorite foods like Brussels sprouts.  Here are some strategies for getting kids to eat healthier and enjoy fruits and veggies.  They come from my book Healthy Eating, Healthy Weight for Kids and Teens  which is now available as an ebook.  Check it out – you’ll find even more veggie-lover tips.

• Parents – eat your veggies! When you are a good role model, you’ll produce better results in your kids. Make sure you eat fruits and veggies and make sure your child or teen sees you eating and enjoying them.
• Try it, you’ll like it. Kids are reluctant to try new foods, but the more often a food is presented (even if it’s not eaten), the more positive a kid’s attitude will be toward the food.  It can take up to 10 offerings before some kids will even put a new food in their mouth! So don’t give up too early. Be patient and keep offering the food.  You can also try serving it different ways.  For example, offer broccoli with a dip, broccoli steamed with a drizzle of cheese sauce, broccoli diced and tossed in pasta sauce, and broccoli soup.
• Taste first, swallowing is optional.  When encouraging kids to taste new foods, establish the “taste-but-don’t-have-to-swallow” policy. Let kids know that there is no need to make yucky faces or cause a scene if they don’t like the taste of a certain fruit or vegetable. Give them a small portion to taste; if they don’t care for the food, they can politely use a paper napkin to remove it from their mouth.
• Conduct “either/or” negotiations. Encourage kids to choose the fruits and vegetables they eat, but don’t overwhelm them with endless fruit and vegetable options. Kids will feel more empowered if you give them forced-choice options such as: Would you like a sweet potato or carrots for dinner? How does watermelon sound for a snack or would you prefer sliced peaches?
• Offer new foods first. Introduce kids to a new fruit or vegetable by serving it at the beginning of the meal when they’re more likely to be hungry. You can also put a plate of bell pepper strips, baby carrots, and pea pods on the counter when you’re preparing lunch or dinner and let kids nibble. This helps take the edge off their appetite in a healthy way, and it will help them reach their veggie quota.
• Serve veggies and fruit family-style. Dish up kids’ plates with recommended servings from each of the MyPlate foods groups but keep a bowl of vegetables and fruit on the table for passing. If kids want seconds, they can have more fruits and vegetables. It’s a great way to help kids get in touch with their appetite and reach a healthy weight.
• Stand firm. If kids won’t eat their kiwi or peas, don’t fight with them. Tell them that’s fine, but they will not be able to eat anything until the next meal. Many kids crave the extra attention they get from not eating. Refusing to battle with them often motivates kids to eat.

These tips have worked for me personally and many families that I have worked with over the years.  Which tip are you going to try first?