The Unprocessed School Lunch

Author: Rosetta Danigole, Lead Dietitian at UMC

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Planning School Lunches

The school year is upon us.  Now is the one of the busiest times for both parents and kids as they settle into new schedules and routines. For many, a big part of that experience is thinking about and planning school lunches.

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In today’s society more children suffer from obesity, autoimmune disorders, Autism spectrum, ADHD and gut sensitivities and allergies.  Parents have to consider these concerns as well as how to pack not only a healthy school lunch but also an economical one as well.

Processed Foods

The processed food craze has certainly contributed to these disorders with the addition of the preservatives, other chemicals and gluten that some children may be sensitive to.

The summer is the time when parents may be more lenient about food choices but hope to get their kids back on track with the school year.

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Some Recommendations

Remember to always keep the school lunches balanced with lean protein such as poultry, fish, lean beef, eggs, nuts or other meat alternatives.

Make lunches fun by making sure you use some of your kids’ favorite foods and be imaginative by including fun shaped sandwiches, a nice note from you, and maybe some stickers.

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Here are some ideas for the Unprocessed School Lunch with special consideration for gluten free if needed for those kids with digestive complaints.

  • Fresh Raw produce such as apples, berries, cherries, bell peppers, and carrots.  Cut them up in bite sized pieces and add a fun dip such as hummus or a nut butter (check school policy regarding nuts in school lunch boxes)
  • Dried fruit such as raisins, craisins, and apple chips are also great options.
  • Hummus or Avocado dips- You may be surprised the number of kids like these “dips”.  Try adding carrots for a crispy treat.
  • Gluten free Granola Bars or protein bars- This makes a great snack for your kids.  You can find those made with dried fruits, coconut, and flax held together by honey.
  • Popcorn- This is always a healthy snack and treat and makes a tasty crunchy treat instead of potato chips.
  • Protein options- Try boiled eggs, fresh sliced turkey, or homemade chicken strips for the protein items.  Kids may also eat grass fed turkey or beef jerky for a change. If you make a sandwich you can try pita bread, bagels or gluten free bread if preferred and needed.
  • Homemade soup in a thermos- This is an old-fashioned wonderful option for your kids.  Nothing like mom’s homemade soup when it comes for lunch.  If gluten sensitive you can always use rice noodles and add nut floured crackers on the side.
  • Yogurt- Try adding a low sugar yogurt or a piece of string cheese for a calcium boost.

Most important when you have the chance introduce kids to new foods and make sure the dinner meal is full of healthy vegetables, complex carbohydrates and lean protein.

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About the Author

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As the lead dietitian at University Medical Center New Orleans, Rosetta Danigole manages clinical dietetic operations. She is a member of the Academy of Dietetics and Nutrition and belongs to the clinical dietitian practice group. She has been a dietitian for 35 years.

 

Family Ties: Genetics and Breast Cancer

By Alix D’Angelo, Certified Genetic Counselor

While most breast cancers occur sporadically (usually linked to environmental factors such as smoking cigarettes and hormone replacement therapy), up to 10% are hereditary. Hereditary breast cancers are caused by DNA mutations that are typically passed down in families for generations.

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Individuals with a personal or family history with the following features may want to consider genetic counseling and genetic testing:

  • Young cancers (particularly under age 50)
  • Multiple family members with the same types of cancers
  • Multiple cancers in the same person
  • Rare cancer types (such as male breast cancer and ovarian cancer)

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Identifying individuals who have a gene mutation leading to a hereditary form of breast cancer is important, as there are screening, treatment and risk reduction options that can be life-saving.

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Genetic Counseling and Genetic Testing

While most people may be familiar with the BRCA1 and BRCA2 genes, which account for about half of hereditary breast cancers, there are over a dozen other genes that have been implicated in breast cancer risk, including genes such as ATM, CHEK2and PALB2.

Panel genetic testing that includes all of these genes and more is now available for individuals who meet medical criteria.GettyImages-865900230.jpgIf you think that you or a family member may warrant genetic testing for hereditary forms of breast cancer, speak with a genetic counselor or your doctor.

Alix D’Angelo, MGC,Angela D'Angelo.jpg CGC,  is an Instructor at LSU Health New Orleans Instructor and a Genetic Counselor at UMC New Orleans.

Join her on August 29th for the next talk in the series of Susan G. Komen-New Orleans lunch lectures,  “Family Ties: Genetics and Breast Cancer.” It will take place 12 – 1 p.m. in the UMC New Orleans Conference Center, First Floor. Lunch will be provided. Click here to RSVP.

 

Protect your Children: Get them Vaccinated

By Gail Burke, DO, Family Medicine Physician

GettyImages-532334752.jpgWith a new school season starting, many parents are making lists to make sure their child has everything to begin the school year prepared. Protecting your child’s health should be number one on your list.

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One of the best ways to keep your children healthy is to get them vaccinated. From newborn to college age, you can protect your children from 16 serious diseases, including polio, meningitis, diphtheria, flu, rotavirus and tetanus. Vaccinations work! Some terrible diseases that ravaged human beings for centuries were eliminated with the discovery of vaccination, such as the dreaded small pox virus, which the World Health Organization declared globally eradicated in 1979.

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Vaccinations save lives

Before vaccines, many children died from diseases that vaccines now prevent, such as polio, measles and whooping cough. Those same germs exist today; because most children are vaccinated, we don’t see those diseases as often. Vaccination not only protects your child; it also protects the other children in the classroom and school, by something known as “herd immunity.” Germs can travel quickly through a community, such as your child’s classroom, and make a lot of children sick. If enough people get sick it can lead to an outbreak. But when enough children are vaccinated against a disease, the germs can’t travel as easily from person to person and the whole group is less likely to get the disease. That is “herd immunity!”

As a very busy parent, you’ve got enough to keep track of with your child’s multiple school and afterschool activities.  Keeping track of a vaccination schedule is one less thing for you to worry about, because your child’s doctor will do this job.

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Well-child visits and immunizations

Vaccinations are designed to be given automatically during well-child visits. Your family doctor or pediatrician will schedule these well-child visits and keep track of your child’s vaccinations and give you a health record with the history of your child’s vaccinations. This record is often required by your child’s school and other programs to ensure the health of all the children. And don’t worry. If your children have missed any vaccines, your doctor can use a “catch up” vaccination schedule to get them back on track.

There are free resources to help parents such as the CDC charts, “2018 Recommended Immunizations for Children from Birth through 6 Years old” and the “Recommended Immunizations for Children 6 years old through 18 years old.”

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Vaccination safety

Some parents are confused and worried about vaccinations. They’ve heard that vaccinations can cause autism or long-term neurologic problems. Moms and Dads want to do what’s in the best interest of their children. All parents, and children, deserve the best science-based information on this topic. The CDC and many scientific groups have done extensive research on vaccine safety; their studies continue to find there is no scientific basis for this claim. Based on these major research findings, the American Academy of Pediatrics and the American Academy of Family Medicine support vaccinations for all children, infancy through college age. You are encouraged to bring your questions and concerns to your family doctor.

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Additional benefits of vaccinations

There is another important benefit for parents who vaccinate their children. Their children are less likely to develop the childhood illnesses which require time off school for kids and time off work for parents. It also cuts down on need for doctor’s visits, and with very sick children, the need for hospitalization.

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Programs that can help

Vaccinations can be expensive and many families cannot afford to pay for vaccines on their own. If you are unable to afford vaccinations for your child or if the vaccinations are not covered by your health insurance, do not let this stand in the way of protecting your child. He or she may be eligible for programs such as the Vaccines for Children program, a federal program established in 1998.

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Finding your ‘Medical Home’

When you register as a patient at the UMC/LSU Family Medicine Clinic, this becomes your “Medical Home,” for you and every member of your family, no matter his or her age. One of the key beliefs of family medicine is disease prevention! We are dedicated to promoting your child’s health, through vaccinations and lifelong education on healthy lifestyle. We believe that vaccinations are one of the best lifelong strategies to prevent serious life threatening diseases and keep you and your loved ones healthy.

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Dr. Gail Burke is a board certified family physician in the UMC/LSU Family Medicine Clinic. To learn more about Family Medicine at UMC, visit http://www.umcno.org/familymedicine or call (504) 962-6363 to schedule an appointment.

Bounce for the Ounce: The Energy of Fruits and Vegetables

By Mary Thoesen Coleman, MD, PhD, FAAFP

Fruits and vegetables are packed with nutrients and minerals needed for our body’s health. They provide lots of energy (bounce) for the amount you eat (ounce).

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Fruits and Veggies are strong components of the Mediterranean diet, which in a number of research studies has been associated with decreased risk for cardiovascular disease.
In people who follow the Mediterranean diet, the good kind of cholesterol, HDL, increases, triglycerides reduce, and so do fasting blood sugar and blood pressure.

The Mediterranean diet emphasizes eating plant foods such as vegetables, fruits, plus nuts and seeds.

How much? We should eat more than 2 servings per meal of non-starchy vegetables (starchy vegetables such as potatoes, peas, and corn do not count) and 1- 2 servings per meal of fruit.

  • A vegetable serving is ½ cup of cooked vegetables or 1 cup of raw vegetables.
  • A fruit serving is one small fruit or ½ cup fruit juice or ¼ cup dried fruit.

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Is fresh best?

The best choices of fruits and vegetables are those that are minimally processed, locally grown, and fresh.

Frozen fruits and vegetables are reasonable alternatives to fresh. Canned fruits and veggies are less beneficial due to loss of minerals and nutrients in processing and addition of salt and preservatives.

Such vegetables and fruit are also good sources of fiber.

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MyPlate recommendations

MyPlate is the current nutrition guide published by the U.S. Department of Agriculture Center for Nutrition Policy and Promotion. MyPlate is a visual reminder about the right mix of fruits, vegetables, grains and proteins.

Fruits and vegetables make up half of food on a meal plate, with veggies a greater proportion of the half than fruits.

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Things I have learned:

  • You can get too much of a good thing. Smoothies or juices made from fresh ingredients can concentrate too much of good thing. For example, juicers frequently add spinach to smoothies and blended juices but spinach is high in oxalates and when consumed frequently in concentrated form with low Calcium diet may put you at risk for kidney stones made from oxalates. (I believe I contributed to my own kidney stone experience by drinking too many juices packed with spinach and not having enough Calcium in my diet).
  • If you drink too much fruit juice, you can elevate your blood sugar. In one of my patients with diabetes, making one change in his diet (eliminating fruit juices) brought his sugar from very poorly controlled to completely controlled.
  • If you eat too many fruits, you can also elevate your blood sugar. One of my patients who was eating 12 bananas a day was unable to control her blood sugar despite high doses of medication until she lowered her banana intake.
  • Fruit drinks (not fruit juices) do not have the nutrients present in fruit juices and typically add calories without being healthy choices.

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Tips for adding veggies to your diet:

  • Cut up fresh vegetables (I use different ones including asparagus, cabbage, mushrooms, onion, broccoli, cauliflower, and Brussels sprouts) and cook them in olive oil. Eat for breakfast, lunch, or supper. Olive oil is a healthy part of the Mediterranean diet and it helps to make the vegetables more filling.
  • Cut up fresh vegetables and put them in plastic containers for lunch snacks. I like to cut up yellow and red peppers, radishes, cucumbers, and broccoli.
  • Make a fun salad that includes lots of colorful veggies and fruits–several lettuce varieties (Romaine, butternut), arugula if available, nuts such as walnuts or pecans or pine nuts, pumpkin seeds or other seeds, fresh vegetables such as broccoli, cauliflower, red peppers, yellow peppers, radishes, green onions, a dash of blueberries or strawberries, maybe some coconut flakes or cilantro or parsley. If desired, add left-over cooked chicken or tuna. Mix with home-made dressing from extra virgin olive oil (1 part olive oil ), 3 parts vinegar (mostly white but some apple cider vinegar), 1-3 tsps. Dijon mustard, and black pepper.
  • Fresh fruits make good desserts and I like to add to yogurt (a good source of Calcium and part of the Mediterranean diet) for a healthy dessert or to whipped cream without sugar.

Mediterranean diet-friendly options

Vegetables

Artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, sweet, white), peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini.

Fruits

Apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

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Dr. Coleman is a physician in the Family Medicine Clinic at UMC and is the Marie Lahasky Chair and Professor for the Department of Family Medicine, Director of Community Health and Director of Rural Education at LSU Health New Orleans. To learn more about Family Medicine at UMC, visit http://www.umcno.org/familymedicine or call (504) 962-6363 to schedule an appointment.

Essential Immunizations for Adults

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You want to pass on certain things like family traditions, a grandmother’s quilt or dad’s love of books—but no one wants to pass on a serious illness. Take charge of your health and help protect those around you by asking about vaccines at your next doctor’s visit.

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Vaccines

Vaccinating our children is commonplace in the United States. But many adults don’t know which vaccines they need, and even fewer are fully vaccinated. Every year, thousands of adults in the U.S. become needlessly ill from infectious diseases. Many adults are hospitalized and some even die from diseases that could be prevented by vaccines.

Not only can vaccine-preventable diseases make you very sick, but if you get sick, you may risk spreading certain diseases to others. That’s a risk most of us do not want to take.

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Babies, older adults and people with weakened immune systems (like those undergoing cancer treatment) are especially vulnerable to infectious diseases. They are also more likely to have severe illness and complications if they do get sick.

You can help protect your health and the health of your loved ones by getting your recommended vaccines.

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The good news is that getting vaccinated is easier than you think. Adults can get vaccinated at their primary care doctor’s office, pharmacies, workplaces, health clinics and health departments.

Most health insurance plans cover the cost of recommended vaccines—a call to your insurance provider can give you the details.

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What vaccines do you need?

All adults should get:

  • Annual flu vaccine to protect against seasonal flu
  • Td/Tdap to protect against tetanus, diphtheria and pertussis (whooping cough)

Some additional vaccines you may need (depending on your age, health conditions and other factors) include:

  • Hepatitis A
  • Hepatitis B
  • Human Papillomavirus (HPV)
  • Meningococcal
  • Pneumococcal
  • Shingles

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Traveling overseas?

There may be additional vaccines you need depending on the location. Find out here. 

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Still not sure what vaccines you may need?

Take this short quiz.