Willie Austin

The kids of today need better leadership.  Better role models.  Better confidence.  Better health.  And that starts with us.

I have been pulled toward adolescent health and medicine since I was an adolescent myself!  Its why I chose Vanderbilt for my residency, with their level 1 pediatric trauma center, and its why Ive decided to focus my practice in the area of adolescent nutrition.  This is where I belong.  And in this field, there is no better example for kids, and us leaders within the field, than Willie Austin.

Willie Austin founded The Austin Foundation in 1997 dedicated towards getting kids in Seattle off of the streets and into the gym, surrounded by positive role models and health.  In working with Willie and the foundation on a professional level, Willie became a lifelong friend of mine, and had always been a lifelong friend and mentor to my husband Tyler, who sits on the board for the foundation.

Willie was an example to kids for many reasons, but here are just a few.

Willie played football for the Washington Huskies.  Student athletes are such amazing examples for youth because they have to work hard on the field, take care of their bodies, manage a crazy time schedule and still do well in school!

Willie continued strength training and power lifting after football was over, and eventually became the World Drug-Free Powerlifing Champion.  No cheating, no drugs. Just hard work, dedication, and health. 

Willie saw a need that wasn’t being met in the community, and changed it. Forming The Austin Foundation.  He saw kids who couldn't afford the cost of athletic programs or didn’t have safe access to physical fitness activities.  He saw kids struggling with diabetes, obesity, asthma and high blood pressure who weren’t comfortable in regular gym class settings.  He invited them into his gym, on his time and taught them about their health, their bodies and what they could achieve with hard work, self-esteem and positivity.

Willie was an instructor and coach for the Washington State Special Olympics.  Not only did he help those with able bodies to become fit and healthy, but he worked with those who had even more physical challenges to face. 

Tragically, Willie Austin passed away suddenly on April 24th 2013.  I was and still am devastated, along with my husband and the rest of the community.  His wife Vanisha, gave birth to their first child together, a daughter, Willow Austin, the week following his death.  With the foundation rocked to its core from the loss of it founder, we are now in a position as the community to raise this foundation up, to save it and to make it even better, as a legacy to Willie, and to all the kids he has helped, and whom the foundation will help in the coming years.

I want to be like Willie.  I want to inspire youth to be active, healthy, positive and confident.  I want my kids to be like Willie.  And for that to happen, we need to keep The Austin Foundation, and those like it, around for a long time.

The foundation needs community and financial support.  Crave Health will be donating our allocated charity funds to The Austin Foundation.  I hope that all of you out there and your companies will consider allowing a portion of your allocated charitable funds to go to The Austin Foundation this year, the year they need it more than ever. 

TODAY is Seattle’s “Give Big” day.  May 15^th.  It allows you to donate to foundations through their website, and stretching your dollar by adding to your donation.  I would love to have people GIVE BIG on this day to The Austin Foundation!  Also, the annual fundraising breakfast that Willie hosts every year for the foundation is coming up.  Willie will be there in spirit.  This RUSH (Rise Up & Shine for Health) Breakfast is a great way to meet those involved and learn more about what the foundation is about, and what we are going to do moving forward.  Tuesday June 11^th from 7:30-9am for breakfast before work.

GIVE BIG Campaign Information: May 15th

Austin Foundation RUSH Breakfast: June 11th, 7:30-9am

Natural and Simple Egg Dying

I know the easiest thing to do is go out and get the PAAS packets of dyes, the little wire egg holder and stickers that come in a nice package with a bunny on it for a few bucks.

The problem with that is that those color dyes are the common FD&C colors that you see on labels all the time: Yellow No. 5, Red No. 3, Yellow No. 6, Blue No. 2, Red No. 40, Blue No. 1.

These FD&C (Food Drug & Cosmetic) colors are a hot debate in the nutrition world.  Previously banned in several countries in Europe, studies are showing that these color dyes are causing major behavioral issues in children.  Kids with ADD or ADHD are always advised to stay away from color dyes due to its hyper effect on their mood.  There are studies showing these colors can cause symptoms like headaches, GI distress, asthma, etc.

So lets go out of our way and do something simple and natural this year!  Here are a few better ideas.

1) Buy local and use India Tree natural color dyes.  They have an entire egg coloring guide on their website and produce beautiful pastel eggs!

2) Use FOOD!  Beets for hot pink, Grape Juice for lavender, Carrots and Turmeric for yellow, and Blueberries for blue!

3) Use Washi Tape (Japanese Colorful Masking Tape) to cut up and stick on your eggs!  You can find it at any scrapbooking store, Michaels or Target.

HAVE FUN & HAPPY EASTER!!

Ashley

Shamrock "Not-So-Lucky" Shakes

The bright green minty sugar rush known as the Shamrock Shake has been a staple on McDonalds March Menus since the 70’s.  I know it tastes great, but in this case ignorance is NOT bliss my friends.

Yeah, "Lucky You" you get to eat all these chemicals!

The 2013 Shamrock Shake now has added whipped cream and a cherry on top, making a 22 oz Shake worth the following in nutritional cash…

820 calories

135 grams carbohydrates

18 grams protein

23 grams fat (15 saturated, 1 trans)

and 260 mg of sodium

Along with the 800+ calorie hit, we are getting quite a few chemicals!  See red for the most problematic.

Body of the Shake:

1. Milk
2. Sugar
3. Cream
4. Nonfat Milk Solids
5. Corn Syrup Solids – Dried corn syrup
6. Mono & Diglycerides – Emulsifying agents made from fats (may be animal or vegetable derived) by releasing a fatty acid from a diacylglycerol.  The fat from this ingredient is not calculated towards the total you see on the label.
7. Guar Gum – The ground up endosperm of guar beans. This is another form of sugar. It helps to thicken and prevents ice crystal growth.
8. Dextrose 
9. Sodium Citrate – This is what makes “American cheese” kindof creamy and rubbery at the same time. A chemical for emulsification.
10. Artificial Vanilla Flavor – Most artifical vanilla flavor is synthesized from lignin, a chemical compound found in wood.
11. Sodium Phosphate – Salts derived from sodium hydroxide and phosphoric acid. 
12. Carrageenan – Emulsifier and stabilizer extracted from seaweed.  Causes major GI upset in animal studies and has been recommended to be avoided by many MD’s.
13. Disodium Phosphate – anti-caking additive.
14. Cellulose Gum – Thickener that may cause reaction in those with wheat intolerance.
15. Vitamin A Palmitate – Synthetic Vitamin A added back to Milk when fat is removed.

Shamrock Syrup:

1. High Fructose Corn Syrup – Created through an enzymatic process to convert glucose into the sweeter, fructose.  Making it sweeter and more addictive. Also, many health claims including the intake of HFCS in autistic kids causing loss of Zinc and increase in Copper levels in our bodies, making it harder for them to excrete heavy metals. 
2. Corn Syrup – made by treating corn starch with enzymes and/or acids. Mostly dextrose, which is another form of sugar. 
3. Water
4. Sugar
5. Natural Flavor
6. Xanthan Gum
7. Citric Acid – Emulsifying agent
8. Sodium Benzote - preservative
9. Yellow 5 – Most allergenic of all color dyes.  Phasing out of its use is being forced by the European union due to its hyperactivity effects in children.
10. Blue 1 – color dye previously banned in the European Union. May cause allergic reaction in those with pre-existing asthma conditions.

Whipped Cream:

1. Cream
2. Nonfat Milk
3. Water
4. Corn Syrup – made by treating corn starch with enzymes and/or acids. Mostly dextrose, which is another form of sugar. 
5. Sugar
6. High Fructose Corn Syrup – Created through an enzymatic process to convert glucose into the sweeter, fructose.  Making it sweeter and more addictive. Also, many health claims including the intake of HFCS in autistic kids causing loss of Zinc and increase in Copper levels in our bodies, making it harder for them to excrete heavy metals. 
7. Mono & Diglycerides – Emulsifying agents made from fats (may be animal or vegetable derived) by releasing a fatty acid from a diacylglycerol.  The fat from this ingredient is not calculated towards the total you see on the label.
8. Carrageenan – Emulsifier and stabilizer extracted from seaweed.  Has caused GI upset in several animal studies.
9. Polysorbate 80 – Emulsifier. May be harmful in people with Chrons Disease.  
10. Beta Carotene
11. Natural & Artificial Flavors – This is where a lot of things “hide”
12. Mixed Tocopherols 
13. Nitrous Oxide

Marachino Cherry:

1. Cherries
2. Water
3. Corn Syrup – made by treating corn starch with enzymes and/or acids. Mostly dextrose, which is another form of sugar. 
4. High Fructose Corn Syrup – Created through an enzymatic process to convert glucose into the sweeter, fructose.  Making it sweeter and more addictive. Also, many health claims including the intake of HFCS in autistic kids causing loss of Zinc and increase in Copper levels in our bodies, making it harder for them to excrete heavy metals. 
5. Sugar
6. Malic Acid – A sour tasting acid originally extract from green apples.
7. Citric Acid – Emulsifying agent
8. Natural & Artificial Flavorsatural & Artificial Flavors – This is where a lot of things “hide”
9. Sodium Benzote - preservative
10. Potassium Sorbate - potassium salt of sorbic acid, a naturally occurring antimicrobial compound; used as a preservative
11. Red 40 – Originally manufactured from coal tar, but now mostly petroleum. Previously banned in the European Union due to health effects in children.
12. Sulfur Dioxide

Seriously, a cherry on top should not be that complicated.  I propose a healthier St. Patties Day in 2013 – Lets make our own dang shake!

Lucky Shamrock Shake

2 cups Vanilla Ice Cream (homemade in bag or Organic)

1 cup Organic* Milk

¼ cup Organic Half & Half

½ tsp Mint (Spearmint) Extract

4 drops India Tree** Yellow Food Dye

4 drops India Tree Blue Food Dye

*I say organic because we should all be food snobs when it comes to our dairy.  There are a lot of companies that don’t treat their cows nicely, feed them genetically modified corn and shoot them with antibiotics.  So lets give the nice farmers who feed their cows grass and don’t give them unnecessary shots our money ok?

**Also, there are lots of theories that color dyes cause behavioral issues in humans and contribute to worsening symtoms with ADD/ADHD and Autism Spectrum Disorders, so lets stay away from the checmical food dyes and go with India Tree. They are here in Seattle (down in Ballard) and make their colors from plants.  Nice and natural.

Enjoy!
Ashley

Mediterranean Diet is More than Olives & Nuts

The “Mediterranean diet” has been popular since the 90’s when Harvard did a health presentation based on the diet of Greece and Southern Italy.  This olive oil, tomato and wine diet is what we now refer to as “The Mediterranean Diet” which many authors have cashed in on with books and kitschy programs.

It popped up again this week after another cohort study came out in the New England Journal of Medicine.  The study done in Spain followed 7000+ people (about half men, half women, aged 55-80) and monitored over the course of around 5 years, how many of those people had a “cardiovascular event”.  Some ate a “Mediterranean diet” supplemented with olive oil.  Some ate a Mediterranean diet supplemented with nuts.  The others were just advised to lower their fat intake.

In the end, there were a total of 288 cardio events (heart attack, etc) that occurred out of the 7000+ people that were followed.  

The group eating the Mediterranean diet plus nuts had 83 events.

The group eating the Mediterranean diet plus extra virgin olive oil had 96 events.

The group told to lower their dietary fat had 109 events.

They confirmed what other studies had shown and what experts have thought for a while now.  Eating a Mediterranean diet lowers your risk of cardio trouble.

Interestingly enough, when a reporter from NPR asked some Spaniards about the study, they agreed – their food is excellent.  But, they also said that even more than the types of food they eat, it’s the climate.

They put more emphasis on following the climate; eating foods that grow in season where they are.  They stated that growing or importing food out of season loses nutrient content and that people were originally designed to eat according to their own climates.  They stressed slowing down to enjoy your food, eating locally and getting out in the sunshine and salt water.

For us Seattleites, we may not have the sun and salt water as much as the Spaniards, but we could do a better job of embracing our climate and eating according to it.

Its March here in Seattle.  The weather is cold and the sun is just starting to peek out more often.  The ground is starting to warm a bit, tulips are blooming and rain is becoming less frequent.  Ideally for us, we need to be eating cauliflower, finishing up apple season, enjoying leeks and onions for a couple more months and start looking forward to asparagus, kale, rhubarb and baby spinach that’s about to be ready for April.

PCC has a great interactive Seasonal Produce Calendar so you can check out what else is fresh:  http://www.pccnaturalmarkets.com/products/produce/inseason/

So eat your tomatoes, dress with your olive oil, pop a few nuts and drink your wine, but don’t forget to stand in the sunshine and remember that foods, like flowers, have a season.

Ashley

Crave Health Interns

Crave Health is a teaching clinic, meaning that I have interns from different stages of nutrition education (high school, undergrad & graduate school) that work for me, learn from me and soak up whatever nutrition and practice knowledge comes at them.  

Meet our current interns, listed in no particular order!  You'll see articles from them, meet them at the office or they may be sitting in viewing my work in a session.

Anika Bertoldi, Bastyr University

My name is Anika; I am a 27 year old student currently attending Bellevue College working towards applying to a Master’s program in Nutrition while working to become a Registered Dietitian. My passion for nutrition and health has developed over the past 6 years since graduating from Washington State University. I have personally made a connection and taken interest with the way the foods you choose make an impact on your life, affecting things such as mood, immunity, and disease prevention. I enjoy growing my own vegetable garden, and creating healthful and affordable recipes for my family and friends to enjoy, while educating them in the process. My long term goal is to help others realize how nutrition affects health and educate them to make the best choices for them, whether that is healing or preventative from the knowledge I gain, and research I do. I am extremely excited to be working with Ashley and Crave Health as the newest Intern and look forward to all of the opportunities and hands on experience to come!

Danielle Selden, Bastyr University

My name is Danielle Selden and I am Master’s Student at the celebrated Bastyr University in Kirkland, WA.   I am so happy to be a part of the Crave Team and working with Ashley, which has been a truly rewarding and great educational experience.  I am currently working towards graduation in June 2013 and my dietetic internship to eventually become a Registered Dietitian. My interests in nutrition include, prenatal, maternal, infant, and childhood nutrition (just to name a few).  I one day hope to combine my interests with other sectors of woman’s health such as breastfeeding and linking my work as a dietitian with a future lactation consultant practice.  There are many things about nutrition that excites me and I can’t wait to make a positive difference in people’s lives.   

Chelsea Polk, University of California Northridge

I am so thankful to be the high school intern for Crave Health. I am a senior at Redmond High School and will hopefully be attending college in Southern California in the fall of 2012. Over the past few years nutrition has become a big part of my life. I was a gymnast for 9 years and during my career I struggled with body image. Through the hardships I encountered I learned how to appreciate and care for my body. I am so excited to start working with Ashley and begin learning more about food and diet.

Sara Hoverson, Bastyr University

Sara Hoverson is a current intern at Crave Health.  Originally from Cincinnati, Ohio, Sara moved to Seattle for graduate school and is a current Candidate for a Masters Degree in Nutrition and Dietetics at Bastyr University in Kenmore, WA, and will graduate in the spring of 2013.  Sara has a BA in Business Management from Sweet Briar College in Amherst, VA, and graduated Cum Laude with an AD in Culinary Arts as a Certified Chef from the Midwest Culinary Institute in Cincinnati, OH.  

Sara Cannon, Seattle Pacific University

Sara will complete a Bachelor’s Degree in Dietetics from Seattle Pacific University in 2013. She earned her first Bachelor’s Degree in Mass Communication from Arizona State University in 2005, and worked in retail, ecommerce, and television advertising before succumbing to her true passion; nutrition. In her spare time Sara loves reading, exercising, cooking, and baking. She especially enjoys modifying traditional recipes to create healthier and more nutritious alternatives.  

Summer Eating for Kids

School’s out….

How to keep your kids eating healthy all summer long!

Written for Crave Health by Intern Anika Bertoldi

Kids pack on pounds 2-3 times faster during the summer months than they do during the traditional school year (National summer learning association 2012). The factors contributing to this accelerated weight gain is due to unstructured days at home, many days spent how they, the kids see fit. Television, cell phones, computers filled with endless hours of entertaining social media, and video games, may seem more appealing these days then do riding bikes, swimming in the lake. This social change our society is faced with makes nutrition even more important, starting with children and teens. Meals for the younger family members are something that parents, nannies, grandparents, older kids and teens can all have fun with and help with! Nutrition is one thing that all ages can understand, especially kids. With a little understanding and planning eating this summer can be fun, convenient, and healthy.  Below are some great balanced breakfasts, snacks, lunches, and fun activities to get involved with to stay active and healthy until school is back in session….and even beyond!

Start the day off right.

Have a set time the kids get up in the morning, avoiding them sleeping late (like teens like to do) Make sure for them to eat a healthy and well balanced breakfast ready to go to fuel their morning.

• Whole grain frozen waffle (like Kashi brand) spread with nut butter and topped with berries
• Whole grain English muffin sandwich with lean turkey or ham deli meat, egg, and light Swiss or cheddar cheese. ( eggs can be scrambled ahead or easily cooked in a microwave safe dish)
• Overnight oatmeal made with cottage cheese, and their favorite fruit- (fun made and served in a mason jar and eaten cold).
• For kids that can use the blender- a protein shake of fruit, milk, and your favorite protein powder.
• Whole grain cereal with a fat-free or low fat Greek yogurt (instead of milk for more protein)

Stock the fridge with Good for you Snacks in pre-portioned sizes. It helps to guide kids with letting them choose 2 snacks per day. Maybe choose 2/every few days to have on hand to eliminate boredom.

• Cut veggies (cucumber, jicama, carrots, peppers, celery) spread with hummus and wrapped with a slice of deli turkey or ham
•  Light string cheese and apple slices
• Beef or turkey jerky (Krave jerky is a great new brand on the market
•  Hard boiled eggs
• Kidz Clif Bar spread with 1 Tbsp. of nut butter
•  Trail mix (either make your own, or Trader Joe’s has great pre-portioned and affordable mixes)
•  Frozen fruit dipped in Greek yogurt
• Homemade Greek yogurt pops (Popsicle molds and recipes can be found at most kitchen stores, and stores like Target and Fred Meyer).

These lunches can be made by kids with a little shopping or prep done ahead- and even toted to picnics, day camps or adventures they may take during the day!

• Bean and cheese burritos, made with whole grain tortilla or wrap, low fat or fat free refried or black beans, and low fat cheese. Top with their favorite salsa, or avocado.
• Turkey, chicken or fish burgers (Trader Joes has great frozen that can be grilled ahead). Serve on whole wheat buns, with cheese. On the side serve veggies and a Greek yogurt dip instead of chips.
• A whole wheat wrap with nut butter, bananas and strawberries (little ones love this one)
• English muffin pizzas, made with whole grain muffins, organic pizza sauce, lean turkey pepperoni or Canadian bacon, low fat cheese, and their favorite veggie toppings
• Whole grain wraps filled with pre-grilled and sliced chicken and veggies, tuna salad or egg salad (made with low or fat free cottage cheese or plain yogurt instead of mayo).
• Apple- bagel sandwich-  a whole wheat 100 calorie bagel (like Thomas brand) topped with lean sliced deli ham, low fat cheddar cheese and a slice of apple, sprinkled with cinnamon

With a little shopping and planning done, kid’s daytime meals can be healthy and accessible for them all summer long. 

A few other tips found at www.cdc.gov include...

1. Have meals pre-portioned for them (they could have designated sandwich bags, or Tupperware with their names on them) Things labeled in the fridge and cupboards for easy things to grab and go.
2. Encourage lots of water. Have them decorate their own re-useable water bottles with stickers and pictures to personalize them. Make a goal to have them drink a designated # of bottles per day.
3. Limit sugar and artificially sweetened drinks. Ditch the soda. Have flavored seltzer water and cut fruit to flavor water available. Also look for naturally sweetened and lower-calorie drink options.

Visit the Academy of Nutrition and Dietetics at www.eatright.org for more specifics about your child’s needs based on age, sex height and weight. With the right nutrition, daily physical activity and utilizing tools available, we can be sure that our kids grow to become healthy and nutritionally proactive teens and adults!

Healthy Eating!

Anika

August Nutrition Clinic: Supplements

Ever wonder which supplements you should be taking? Wonder if you are putting the right brands in your body? Wonder if you are getting everything you need?

This nutrition clinic will focus on the necessary vs. optional supplements, helping you to review and reset your supplement regimen. Updated limits, guidelines & research. Bring your pills if you want me to take a look!

$20 per person, RSVP to crave@crave-health.com or (425)828-0100