Michelle Obama is my heroine.

In one short year, she has done more to enlighten government officials and mainstream America about the plight of our kids than any other person. On Tuesday, she kicked off her new initiative to end childhood obesity, called Let’s Move! which was featured on Good Morning America and CNN’s Larry King.

When she speaks of her own family, she mentions that it didn’t take many changes to start seeing significant differences in her kid’s health. Some of the changes she mentioned during her speech on whitehouse.gov included basic tips that aren’t hard to implement:

Ms. Obama: Water Instead of Soda. Me:  Americans, especially kids, have gotten in the habit of drinking a lot of their daily calories. In addition to limiting soda, I also think kids should cut back on juice, sports drinks, etc. Most store-bought juice is very refined so there are few nutrients and fiber left - and it ends up just being sugar water. I think that non-water drinks should be considered more of a treat than a reliable source of nutrients. I’m not big on calorie counting but it’s worth noting that one cup of o.j. has roughly 100 calories. Our bodies are made of mostly water so what kids need is: water, water, water!

Ms. Obama: Desserts were on once-a-week when she was a child. Me: Recently, I asked my 8 year old nephew if he wanted a treat and he responded with, “Nahhh.” Can you remember ever turning down a sweet when  you were a kid? I can’t! His response is not unusual though. Kids are so used to getting “treats” and desserts these days that it’s not even considered fun anymore! If you’ve read even a few of my blog posts,  you know that I’m a big believer in homemade goodies and treating ourselves on occasion. The problem is that kids are getting treats every single day. If we offer desserts to children after every meal, they will become adults that feel the urge to eat sweets after every meal. I think Ms. Obama’s once-a-week dessert idea is a great one - unless, of course, it’s fresh fruit, popcorn, or some other healthy option.

Ms. Obama: Kids need at least 60 minutes of exercise a day. Me: YES. She astutely pointed out that 1 hour may sound like a lot but that the average child sits in front of a screen (computer, TV, or video games) on average 7.5 hours PER DAY. It’s rough these days since it’s not safe for kids to play in the woods or ride bikes by themselves  anymore and there are fewer P.E. classes. We have to find inventive ways around it - even if it means buying a used treadmill for each family member to walk on while they watch their favorite shows (I watch Netflix movies while I run). Families can also invest in some inexpensive jump ropes, exercise DVDs, or the more pricey Wii. All of these activities can take place indoors. When it is nice outside, exercising, hiking, or going to the park as a family will set kids up with healthy habits for life.

Ms. Obama: Kids are not in charge of deciding what’s for dinner. Me: DITTO. I saw a Burger King commercial awhile ago (check out the video of it) where the parents are whining to the kids and asking the KIDS to go out for dinner! Sure, it’s an exaggeration but I think it’s representative of a current trend. I understand that it’s challenging when everyone is exhausted and there are whiny kids that refuse their dinner. But I remind parents that all it takes is once: if they whine, cry, or throw a fit and someone prepares them a separate meal or takes them out to eat, they tuck that information away for next time when they know they will get what they want if they complain enough. It’s not easy to stay tough and consistently enforce this rule but it’s worth it in the end: less whining, less cooking, better meals, saving money, and healthier habits for the entire family.

I’m grateful that Michelle Obama is giving this extremely important topic such a strong and brilliant voice as hers. We have a long way to go - but I think that it’s possible to turn things around. The future of our kids depends on it.

The organizations now involved in the First Lady’s mission:

Let’s Move! www.letsmove.gov

Partnership for a Healthier America www.ahealthieramerica.org

I’m headed down to California this weekend to see my nieces and eat some latkes (potato pancakes) and chocolate gelt. Some of my friends are surprised that my health-conscious family and I partake in fried latkes - which we do, with our usual gusto for food! Many people don’t realize that oils are not necessarily bad for you and that if you deep-fry at the correct temperature, the food will soak up very little oil.

Fats have gotten such a bad rap over the years but it’s important to remember that they are an essential part of our diet. The key is to eat the right kind of fats - ideally, ones from plants - from quality sources and in very small amounts. Monounsaturated fats and polyunsaturated fats, especially the superstar omega-3 fatty acids, are best. Good sources are avocados, nuts, seeds, fish, and high quality oils. Animal products have the highest amounts of saturated fats which should be eaten sparingly. For those of you who have a hard time combining the words “good” and “fats” in the same sentence, I frequently remind my students that our obesity epidemic is not the result of overeating avocados and olive oil.

When possible, select unrefined oils that have been expeller pressed for maximum purity, nutrition and flavor. Sometimes refined oils are necessary for cooking at high heats and baking – try to buy them from reputable companies that disclose processing information on the label. It’s also worthwhile to pay extra for an organic brand to limit exposure to pesticides. And of course, always avoid anything with the words “hydrogenated” or “partially hydrogenated” as those are the harmful trans fats.

Oil should never be exposed to light, heat or air. Store them in a dark, cool cupboard away from heat and keep the lid on tightly in between uses. With the exception of olive oil and canola, it’s best to purchase oils in small quantities and refrigerate them as they are prone to rancidity.

Cooking latkes is a great opportunity for the entire family to cook together. For tips on making the best latkes, I went straight to the source, my Uncle Larry, King of the Latke.

He suggests using Yukon Gold potatoes and a few red potatoes which have a wonderful flavor and help make latkes crispy. He prefers to use sunflower oil because of its high smoking point but canola works too. The main trick is to keep the oil hot and deep. If the oil stays between 350ºF and 375ºF, (you can use an inexpensive candy thermometer to regulate the temperature) in a high quality frying pan, the latkes will soak up very little oil. Don’t overcrowd the pan! Otherwise, the temperature will drop too low.

When they are done cooking, use a slotted spoon to drop them onto a cooling rack that’s placed on top of a baking sheet covered with paper towels. If you place them directly onto the paper towels, they will get soggy.

Uncle Larry’s Crispy King Latkes

For those of you who don’t celebrate Hannukah, small potato pancakes topped with creme fraiche and smoked salmon make a great appetizer for holiday parties.

8 Yukon Gold potatoes
4 red potatoes
2 eggs (1 egg per 6 potatoes)
2 sweet onions (1 onion per 6 potatoes)
Sea salt and pepper to taste
Wheat germ or matzo meal (for binding)
Sunflower or canola oil

Grate potatoes and onion by hand or in a food processor. Run the grated mixture through a strainer and press out excess liquid. Mix in eggs, wheat germ or matzo meal, salt and pepper.

Heat oil in a fry pan to 350º F. If you don’t have a thermometer, drop a couple of potato strands in the pan. When they sizzle and rise to the top of the oil, it’s ready.

Place several scoops into the pan. Check them regularly - you may need to flip them more than once. Be sure to have a couple kids nearby to taste-test. Serve with toppings of your choice.

When you are finished frying, set oil aside. When it’s cool, pour used oil into a sealed container to dispose.

Preparation time: 1 hour
Serves 8
Recipe by Uncle Larry Jassen of Seattle, Washington

Uncle Larry’s tips to making latkes without stinking for days - it’s not very eco-friendly but it’s only once a year: We wear rubber gloves, shower caps, and throw-away ponchos which are placed into a sealed plastic bag for immediately disposable after the last latke is made.

For more tips and another fantastic latke recipe, check out Lauren Braun Costello’s recipe in the Daily News!

Thanks to the generosity of the Esperance family foundation, Dr. Mark Hyman, and my colleagues at Healthcorps, I received a fellowship to attend an extremely enlightening conference in Baltimore this week. The Institute for Functional Medicine (IFM) is a cutting-edge organization that holds educational conferences for health care practitioners. Functional medicine is “a science-based, personalized healthcare approach that assesses and treats underlying causes of illness through individually-tailored therapies to restore health and improve function.” In other words, functional medicine treats each person as an individual and relies on very detailed lab tests (beyond what most doctors use) to identify which nutrients and cellular support the patient needs in order to regain health.  Their progressive approach focuses on boosting the immune system by using nutrition therapy and other  treatments in order to actually heal diseases – especially chronic diseases which affects millions of Americans.

It doesn’t sound nearly as exciting on paper as it does in person! I haven’t felt this kind of mental inspiration since I was a grad student at Bastyr University in the mid-90’s. (Jeff Bland, founded IFM and was also one of the original founders of Bastyr University so a lot of the information is similar.) It’s pretty cool to sit in a room with so many like-minded colleagues while we learn revolutionary therapies.

If you or someone you know could use an IFM practitioner, I highly recommend finding a Functional Medicine practitioner in your area (please note: there are still very few out there).  While the health care debate rages on and people continue to suffer from chronic disease, Functional Medicine provides a cost-effective solution that truly heals people and improves quality of life - it is the medicine for the 21st century.

Since I’m spending 9 hours a day absorbing biochemistry (at least trying to!), I don’t have much time to write a post. So, I thought I’d collect some interesting food news for you instead – a lot is happening in the Food Movement lately!

USDA Promotes Local Foods and Farming Campaign

Agriculture Secretary Tom Vilsack and Deputy Secretary Kathleen Merrigan, announced a new campaign last week called,  “Know Your Farmer, Know Your Food.” They are giving out $65 million to help connect small famers with communities that want (and need) access to local foods. And I am thrilled by the part of the initiative that will help children connect where their food comes from and provide more local foods in school lunches. There will be farm-to-school tactical teams to assist school administers! This means that a movement that has been struggling for years will now receive a major boost from the United States government. The Obama administration deserves major kudos for making such headway in food and agriculture in less than one year.  Very exciting!

New White House Farmer’s Market

The new White House Farmer’s Market was just christened by Michelle Obama. The Washington Post wrote a snarky article about it which I’m not linking to because I much prefer the eloquent and educational piece written by blogger, Obama Foodorama. Obama Foodorama discussed the crucial issues regarding food, families, kids, and local foods that Michelle Obama is bringing to the forefront of American politics. So many firsts: This is the first time that a First Lady and the USDA have forged a partnership - and she is also the ”only First Lady to ever have a food policy agenda, a food policy team, and a Food Initiative Coordinator.” Read on to learn about how Michelle Obama is finding clever ways to improve our food system without ever stepping foot into Congress. She is truly a pioneer for the Food Movement.

Two Terrific, Short Videos to Promote Better School Lunches

The Child Nutrition Reauthorization Act is up for re-signing next week (though it’s not clear when it will actually be signed) so two marvelous videos were created to help promote stronger nutrition guidelines in school feeding programs. One is Lunch Encounters, a spoof of Close Encounters of the Third Kind, and “Priceless,” a MasterCard parody. Check out the videos and learn more about what you can do to help improve school lunches for American children.

I recently wrote the  following article for a wonderful site, www.savvyauntie.com that offers resources and an online community for aunties. Although the article is targeted toward aunts, it’s still useful information for parents, grandparents, sitters, teachers, and anyone else that spends time with kids (or likes asparagus). This will be the first of many posts on how to encourage children to eat more nutritious foods - many parents mention that this as a big issue for them.

Getting Kids to Eat More Green

Green, green, green! It’s definitely the color of 2009. But a lot of kids aren’t a big fan of green – especially when you’re talking about vegetables. I know that it’s hard for us aunties to feel like we have much influence on our nieces and nephews’ eating habits. But there are plenty of ways for you to introduce a love of food, even vegetables, to your nieces and nephews even if you don’t see them frequently.

Even the smallest of activities can help you and your nieces and nephews forge a bond in the kitchen so that they become open to eating new foods with you. When my nephew was only 2 years old, I began making smoothies with him and talking to him about how it’s important to eat lots of fruits and vegetables. Now, at 7 years old, he constantly peppers me with nutrition and food questions and trusts me when I encourage him to try a new dish – and of course, he still loves smoothies! Even if you aren’t a confident cook, you can still make basic recipes like yogurt parfaits (yogurt, cut fruit and granola or graham crackers layered in a clear glass).

Once you have them excited about sweet, fruit-based recipes, you can try introducing them to vegetables and more exotic cuisines. They will often be more receptive to trying a food for you that they might not otherwise try for their parents. While many parents are often too busy (and tired) to keep introducing a new food (it can take up to 15 tries, or in the case of my 4 year old nephew, 150) you have the advantage of being the Cool Auntie who can make something as simple as eating a fun, new adventure!

Some tips on introducing new foods to kids:

Don’t make a big deal out of it. Keep your tone light and offer it only a couple of times per meal. Remind them that if they don’t like it, they don’t have to eat all of it. The point is to get them to TRY new foods – so compliment them for trying it, even if they don’t end up liking it. It’s fine if they spit it out but they must do so politely into a napkin.

Be a good role model. Introduce the new foods around other adventurous eaters – including yourself. Don’t expect them to eat something that you won’t - they are too smart for that. If they don’t want to even taste it, I’ll eat it instead and say “Mmmmmm” and tell them how lucky I am that I get to eat something so good.

Have fun with it! If you’re at a grocery store, make it a safari hunt or at a restaurant, pretend that you’re on an exotic vacation – they love immersing anything into a “story” so let both of your imaginations run wild.

Here is a spring time dish that is a favorite with adults and kids. Kids are more open to vegetables like broccoli and asparagus because they look like little trees. I can’t explain it – I just know it works. It’s very easy-to-prepare and this is asparagus season so try to pick up a fresh bunch at your local farmer’s market.

Parmesan Crusted Asparagus

1 pound green (or white) asparagus stalks, ends cut off
1-2 tablespoons extra-virgin olive oil
Zest of ½ lemon (zest is finely grated lemon peel – it’s best to grate with a microplane)
2 teaspoons freshly squeezed lemon juice
1/3 cup grated parmesan
¼ teaspoon kosher or sea salt

Preheat oven to 425°F. Line a baking sheet with foil or parchment paper. Arrange asparagus on baking sheet. Whisk olive oil, lemon zest, and lemon juice in small bowl and pour over asparagus. Toss asparagus stalks gently to coat. Spread asparagus in a single layer. Sprinkle parmesan and salt evenly over stalks. Roast until asparagus is tender, stirring occasionally, for about 15 minutes.

Preparation time: 30 minutes
Serves 2-4
Recipe by Julie Negrin © 2006

I like teaching parents and kids how to prepare hummus because it’s the ultimate kid food (a smooth, creamy dip), keeps in the fridge all week long, and is easy to prepare. And most importantly, it’s a great source of protein - so it’s the perfect snack to serve with crackers or carrots right after school when everyone is cranky and needing an energy boost.

In my cooking classes, the kids prepare hummus old school style by mashing the garbonzo beans with a fork and then adding in tahini, garlic, olive oil, lemon juice, water and salt without measuring each ingredient. If you need more specific instructions, the following recipe  is a little more sophisticated but equally as delicious! Enjoy.

Roasted Red Pepper Hummus

After living in Israel and working in a kibbutz kitchen, I’m a hummus snob. I like making this recipe for parties because it can be made in under a half hour using canned beans and jarred roasted peppers. Though, if you take the time to make the beans from scratch and roast your own peppers, you’ll appreciate the difference in taste. The tofu can be omitted but it’s a great way to double the protein - especially for kids who don’t eat enough of it.

*1 large red pepper (or 4 oz of jarred roasted red peppers)
1 15 oz. can (or 2 cups cooked) garbonzo beans
4 oz. silken tofu, well-drained
¼ cup parsley, chopped
3-4 tablespoons lemon juice
1 tablespoon lime (or lemon) juice
2 tablespoons minced garlic (or jarred crushed garlic)
1 tablespoon olive oil
1/3 cup sesame tahini
1 to 1 ½ teaspoons sea salt

To roast pepper, preheat oven to broil. Make sure top oven rack is positioned so that the pepper will be 4-5 inches away from heat at the top of the oven. Place pepper on a baking sheet lined with foil. Roast until black and charred, flipping with tongs when necessary. When the pepper is nearly all black, remove from oven and place in a metal bowl and cover with saran wrap to loosen skin. When peppers are cooled, gently peel skin off and remove all seeds. Save the oil released from the pepper during the roasting process. Cut 2 or 3 slices for garnish and set aside.

Blend the roasted pepper, beans, tofu, parsley, 3 tablespoons lemon juice, lime juice, garlic, olive oil, tahini and 1 teaspoon of salt in a food processor until desired consistency is achieved. Add in roasted pepper oil from pan or jar. Depending on your taste, add more garlic, lemon juice, olive oil or salt.

Serve warm or chilled. Garnish with slices of red pepper. This dish keeps for a week in an airtight container in the refrigerator.

*For plain hummus, just leave out the red peppers and add in some extra olive oil to make the dish creamy.

Preparation time: 30 minutes (once beans are cooked or if using canned beans)
Serves 6
Recipe by Julie Negrin © 2008

HIRE YOUR KIDS AS SOUS CHEFS – they can:

-Kids can rip up the parsley leaves or cut with a butter knife.
-Roasting peppers is easy but peeling them is the perfect task to give to kids 6 and older as it’s more time-consuming than most parents would like.
-Kids love squeezing lemon and lime juice - or if you’re in a time pinch, buy the organic Santa Cruz bottle of fresh lemon juice.