General Mills taking out artificial colors and flavors

One more manufacturer is getting on the bandwagon of taking out artificial flavors and colors from its products.  General Mills has announced it will be removing artificial colors and flavors from its cereals.  General Mills is already way ahead of its competitors when it comes to nutrition.  General Mills has taken out all high fructose corn syrup.  All General Mills cereals are whole grain.  In contrast, the first ingredient in Froot Loops made by Kellogg�s is sugar.  This means Froot Loops are mostly sugar. 

Trix � a popular cereal among kids and even adults.  Trix will still have those vibrant colors but not from artificial ingredients.  General Mills will be using fruits and vegetable juice and spices to provide the colors so many kids like.  But probably good bye to blue and green as they haven�t yet figured out how to make those colors with natural ingredients.

Reese�s Puffswill also be undergoing a color changes. 

Lucky Charms is on the list for reformulation but it will take longer to figure out how to color the marshmallows. 

General Mills goal is to have all artificial colors and flavors removed by the end of 2016. 

Don�t want to wait until 2016?

General Mills already makes many cereals without artificial colors and flavors:

• Cheerios � no artificial colors and flavors, just a very nutritious, whole grain cereal.  Choose Cheerios, Honey Nut Cheerios, Honey Nut Cheerios Medley Crunch, Multi-Grain Cheerios, Cheerios + Ancient Grains, Cheerios Protein Cinnamon Almond, Cheerios Protein Oats and Honey, Banana Nut Cheerios.
• Total � Total Whole Grain, Total Raisin Bran
• All Chex Cereals
• All Kix Cereals
• Wheaties

General Mills has made other healthier changes in their cereals.  (See General Mills cereals)

1997 Heart Healthy	2005 Whole Grain	2011 Sugar Reduction	2015-2016 Removing artificial colors and flavors
Soluble fiber such as that in Cheerios, helps reduce risk of heart disease.	All General Mills cereals became Whole Grain cereals.  Whole grain is the first ingredient in all General Mills cereals.	All cereals have 10 grams or less per serving.	General Mills removing artificial colors and flavors from cereals over the next 2-3 years.

General Mills is already a leader in making cereals healthier.  Good for General Mills to take the lead in removing artificial ingredients from its cereals.  Let�s see if Kellogg�s, Post, and other cereal manufacturers follow General Mills lead.   

Sources:  General Mills to remove articial flavors and colors, General Mills to drop artificial ingredients, Image source: General Mills

Snacks on the Go

Who doesn�t love to snack?  Summer time is the time to head off on a road trip, to the beach or mountains.  Some people say to avoid snacks, but why?  Snacks are important for kids as they have small stomachs and they need snacks between meals.  Adults love to snack.  So when you are on the go, how to make healthier choices on the run?  One way is to plan ahead and bring snacks with you.   I was at a car wash waiting for my car to get done and saw a mom and her 4-5 year old daughter sitting on a bench.  The daughter said, �I�m hungry�.  I thought for sure the mom would head for the vending machine.  But no, from her purse she pulled out a juice box and a baggie of orange slices, a baggie of whole grain crackers and asked her daughter which one she wanted.  I was pleasantly surprised and very impressed and told the mother how unusual she was to bring healthy snacks with you.  She planned ahead.  CVS actually had a health flier recently that gave some good advice.

1. Focus on Fresh � fresh food is always a healthier choice.  Bring along fruit, orange slices, grapes, an apple, a banana, a box of raisins or other dried fruit.  Nuts, cheese sticks, hard boiled eggs are all healthy options.
2. Prepare � bring snacks along with you as you run errands, go on that road trip, go on an outing.  Stock your car with bottled water and bring healthy snacks or have some healthy granola bars stashed in you car.
3. Smart, healthy snacks � pumpkin seeds, nuts, sunflower seeds, low fat, low sugar granola bars, fresh fruit.  On a car trip we stock up with nuts, whole grain crackers, cheese sticks and bring a small cooler with yogurt and chilled bottled water.

Adult snacks:  Parenting.comhas some good adult snack ideas:

• Yogurt covered raisins
• Popcorn � low fat, or try the new Skinny Pop popcorn from Costco or Walmart, only 100 calories, or Smart Food Popcorn clusters
• Dried fruit
• Fruit Bars from PURE � Apple Cinnamon, Wild Blueberry
• Quaker Granola Bites � added benefit, oatmeal

Kids Snacks:  WebMDsuggests Healthy snacks for Kids on the Go

• Fruit and veggie chunks
• Cheerios
• Dried cereal and nuts, raisins and a few chocolate chips
• Whole grain crackers with peanut butter or almond butter
• Fruit roll-ups cut into bite-sized pieces
• Popcorn in 100 calories portions
• SunChips

Twist and Shout Trail Mix from WebMD

This is a great project for younger kids (aged 2-6). Not only do they feel proud about preparing their own snack, they also get the chance to practice their math skills

1/2 to 1 cup Multi-Grain Cheerios
1/2 to 1 Cup mini pretzels (preferable oat bran)
1/2 cup of raisins
1/2 to 1 cup Goldfish crackers (choose whole grain)
1/2 cup milk chocolate chips
1/2 to 1 cup of peanuts

• Lay out a snack-sized plastic bag for each child.
• Have each child count out 10 Cheerios and place into a bag
• Next, have each child count out 9 pretzels and place into the bag
• Next, have each child count out 8 raisins and place into the bag
• Next, have each child count out 7 Goldfish crackers and place into the bag
• Next, have each child count out 6 chocolate chips and place into their bag
• Tightly close the plastic bags, and have all children stand up and do the twist. The kids will have fun shaking up the contents of their trail mix. (You might even want to play the song Twist and Shout).
• 1 serving = 10 Cheerios, 9 mini pretzels, 8 raisins, 7 Goldfish, 6 chocolate chips

Per serving: 105 calories, 3 g protein, 14 g carbohydrates, 4.6 g fat, 1 g saturated fat, 0 g cholesterol, 150 mg sodium, 1 g fiber.

For other recipes, including Chocolate Pudding Sprinkle Cones, go to Healthy Snacks for Kids on the Go

Sources:  7-healthy-grab-and-go-snacks, Healthy Snacks for Kids on the Go, Image Source:
Popcorn

How to feed your brain?

Wouldn�t it be nice if there was �brain food�?   Just eat a few foods and be smarter, more alert, improve your memory?  Well, apparently there are foods you can eat to improve your memory and learning.  A recent article in Environmental Nutrition, 5 Steps for Feeding Your Brain, lists a number of foods and steps to feed your brain.    

      1.   Foods rich in Phytonutrients � these aren�t vitamins or minerals but plant nutrients that have health benefits to plants and to us.  There are many phytonutrients, the one called flavonoids, are good for brain health.  These promote memory and learning.  Whole plant foods are better than processed so choose:

        a.       Citrus fruits � whole orange vs. orange juice, grapefruit, slices of lemon in ice water     
        b.      Broccoli � microwave it, steam it or eat it raw with lite Ranch dressing  
        c.       Soybeans   

      2.  Unrefined Carbs � have you ever heard people say, �Watch your carbs�?  Not sure what they are watching them for.  Yes, you should limit refined carbs, but unrefined carbs are great for your health and for your brain.  Refined carbs, like refined sugars, promote stress in the body so avoid foods with added sugars and refined white bread and white flour.  Choose instead whole grains, oatmeal, Cheerios, whole grain breads, whole grain crackers, Sun Chips.  Beans and legumes also promote brain health.  Unrefined carbs don�t spike your blood sugar levels but promote steady blood sugar which supports attention and memory.   

      3.   Omega-3�s� a good fat.   So much has been written about bad fats like saturated fats.  But there are good fats like Omega-3�s.  Good for you heart and good for your brain.  Seafood, salmon and tuna, supply 2 types of Omega-3�s, DHA and EPA � both brain food.  Another omega-3 is found in walntus and flaxseed.  Sprinkling some flaxseed on your cereal or in your smoothie is a good choice.  Avoiding saturated fats in not only good for your heart but also protects your brain.  Diets high in saturated fats are associated with mental decline.  

     4.  Fried foods are bad foods � many people are surprised by this. Many think fried chicken nuggets are healthy because they are made of chicken.  Not true.  Fried foods contain a substance called AGE that is linked to memory decline as we get older.  So cut back on fried foods.         

      5.   Healthy Weight � maintaining a normal weight is good for your heart, your brain and overall health.  Studies have linked obesity to less brain function as we get older.  Physical activity is linked with improved brain function so go for that swim, a walk or bike ride.

Brain Foods � to feed your brain enjoy some brain foods:

Apples, eggs, figs, green tea, pomegranate, salmon and tuna, strawberries and blueberries, walnuts

Source:  5 Steps for Feeding Your Brain, Image source: Brain food