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The Healthy Family Meals Newsletter, Issue #74 -- Celebrate Freedom with Tips for Eating on July 4th
July 03, 2007

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


...about the food industry we shop in as parents and educators...and family nutrition and health issues today.

Happy Independence Day Everyone!

Hope you are ready for some great celebrations tomorrow with family and friends.

Here are a few tips on how to make your 4th the most healthy!

Think less is more- eat the foods you really enjoy and lay off the foods that you don't absolutely love

Enjoy the abundance of fresh fruits to create a great fruit salad or fruit salsa to complement your meal. Remember the more color you eat, the more health you get

Try grilling some fresh veggies with your meats to enjoy- they taste great, are full of nutrition and have little calories

Eat one helping of your special meal and wait 20 minutes before you go back for more-this gives your body time to tell you if you are full or not

STOP eating when you are full- the food will be there for later

Choose the foods you love- don't add things to your plate that you don't love because it is just extra calories

Splurge on one thing- enjoy a little of it and relish the moment! But stop when you have finished one serving!!!!

Choose lean meats to grill and season with herbs, fresh salsa, light Italian dressing or balsamic vinegar

Enjoy water with a little twist- try adding lemon, strawberries or orange for a little splash of flavor. This will help you stay hydrated and avoid calorie laden drinks

Remember- Alcohol in moderation for safety, health and your waist line

Keep food safe- hot foods should be kept at 140 degrees or more, cold foods should be kept at 40 degrees or less. Don't let food sit out for more than 2 hours. Avoid any food you think may have been out too long or prepared unsafely

Be physically active- this is a great time to challenge family and friends to a frisbee game, play horse shoes, take a walk or play a game of horse on the basketball court. You can even have 3 legged races and an egg toss- JUST MOVE!

Enjoy a little rest and relaxation- watch the fireworks, take a nap, go swimming or catch up with your company

I can't wait to hear how great your 4th was! Come back happy and refreshed!

Compliments of Esther White MS, RD, LD Nutrition and Fitness Consultant in the big state of Texas!

Read the latest food trends and happenings with the links below:

Exotic Fruits Bring New Zest To Produce

Cocoa Still Good For You!

Roasted Rosemary Potato Salad

Prep: 20 minutes

Roast: 25 minutes

2 1/2 pounds tiny new red potatoes, halved or quartered

1 medium red onion, cut in wedges

1/4 cup olive oil, divided

2 tablespoons snipped fresh rosemary

2 cloves garlic, minced

1/2 teaspoon kosher salt

1/2 teaspoon coarsely ground black pepper

2 tablespoons balsamic vinegar

1 medium red sweet pepper, cut into bite-sized strips

3 tablespoons pine nuts, toasted


1. Preheat oven to 450 degree F oven. In a large mixing bowl combine potatoes, onion wedges, 2 tablespoons of the olive oil, rosemary, garlic, salt, and black pepper.

Toss potato mixture to coat well; arrange in a single layer in a greased shallow roasting pan. Roast, uncovered, for 25 to 30 minutes or until potatoes are tender and lightly browned, stirring mixture twice.

Transfer roasted potato mixture to a large bowl; set aside.

2. In a small bowl whisk together balsamic vinegar and remaining 2 tablespoons olive oil. Pour mixture over roasted potato mixture. Add red pepper pieces; toss gently to coat.

3. Turn potato salad into serving bowl. Sprinkle with pine nuts. Serve warm or at room temperature. Makes 6 servings.


Check out a new water drink company that was founded by Kara Goldin, a mother of four who cares about providing healthy beverages to families....she talks more below about Hint..

The idea behind Hint is simple: pure water, nature's original refreshment, accented with a hint of natural flavor.

No sugar, no artificial sweeteners: Hint is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great.

Sound good? It tastes even better.

We thank you for trying Hint, hope that you and your family enjoy it, and wish you excellent health.

Kara Goldin

CEO, Founder.

Hint, Inc

Hint is available in many specialty markets and is also sold in fine spas and hotels. If Hint is not yet available in your favorite store, please ask for it.

Hint is adding new stores, spas and hotels every week and are also interested in school and corporate lunch programs.

Get Hint delivered right to your door, click here.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2007

I want to continue to offer an excellent resource into 2007 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Save Thousands Grocery Shopping & Cook Great Food.

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2006,

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