August 2007

In This Edition
Healthy Living
Valerie Waters’ Tip of the Month
Healthy Eating
Labor Day & Grandparents Day
Health and Nutrition
To Enter the Back to School Sweepstakes
Click here

Healthy Living

Before you embark on your journey, choose your snack wisely.

Eat Right and Have More Energy

The right foods can give you the energy you need to power through the day or simply to avoid a midafternoon slump. Here are some tips to help you maintain your family’s busy, healthy lifestyle — and yours, too. These will help make everybody feel great all day long.

  1. Consume caffeine and sugars in moderation. They provide temporary energy bursts but don’t last.
  2. Be sure to drink enough water throughout the day. There’s nothing like a tall, cool glass of water to quench a powerful thirst and nothing better for you.
  3. Eat plenty of fruits, vegetables and whole grains to keep your digestive tract working smoothly. The goal should be 20 to 25 grams of fiber everyday.
  4. Choose the right snack. If you desperately need a snack before a heavy workout or other strenuous physical activity, look for an energy bar or snack that has about 200 calories and combines protein, carbohydrates and fat, but is very low in added sugars. Trail mixes with California Raisins and nuts like Beyond Good Old Raisins and Peanuts fill this bill.

    If you just need a boost before you tackle dinner or the kids need one before they dig into their homework after school, scale back to about 100 calories but still try to include some of all 3 of those macro nutrients, going light on the fat and sugars.

  5. At meals, always try to mix protein, carbohydrates and healthy fats to replenish your body.

Calories and How to Count Them

By now you are probably familiar with the old saying that 1 gram of Carbohydrate or Protein counts as 4 calories and 1 gram of Fat increases to 9 calories. You’ve also probably read more Nutrition Fact labels than you care to talk about. has simplified keeping track of your family’s calorie intake. Just be sure each of them gets:

8 to 13 servings of Fruits and Vegetables, 4 to 6 ounces of Meat or other Protein,
3 to 4 servings of Milk and other Dairy Products,
6 to 11 servings of Grains, at least half of them as Whole Grains
Only moderate amounts of Fats and Sweets, each day.

Of course, age, size and physical activity will determine the size of some of these servings.
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Back to School
It’s that time of the year already! Summer was way too short, but now it is time to get back in the groove, again. With lunches and snacks and after school activities — and don’t forget homework — kids need to eat healthy everyday, all day long.

Valerie Waters’ Tip of the Month

Valerie Waters’ Tip for Fitness
This month we are pleased to have Valerie Waters join our team with her fitness tips for kids and parents alike. Valerie is a well-known fitness expert to many of your favorite film and TV stars. Start the school year off with her wise tips.

Make a plan. Summer is fun and carefree, but with the first day of the new school year, structure returns. Your child’s day quickly fills up with school, homework and after school activities. Now more than ever, it is important that exercise and meals are planned. Schedule meals so that your family eats together at the table at least once everyday. This is a good opportunity to slow down and eat mindfully, and sitting together allows you to stay involved in your child’s life.

Healthy Eating

Recipe of the Month — California Raisin Banana Energy Bars
These tasty and chewy bars are just the ticket for between meal snacks or part of a healthy lunch for an energy boost to get you through the whole afternoon. Fit California Raisin Banana Energy Bars into the plan for your school and work.

Healthy Breakfasts with California Raisins
Low fat Monte Cristo French Toast or Creamy Raisin Oatmeal start any kids’ or parents’ day with the good feeling that comes with a hearty healthy breakfast. A few minutes of baking the night before can put hot Raisin Scones on the table in the morning. Make hot Cinnamon Raisin Rolls ahead of time so on the weekend you can take them from the freezer to the oven.

Healthy Lunches with California Raisins
Asian Turkey Salad, South of the Border Bowl or Tempting Tuna Pita Pockets are all packable lunch items, low in fat and filled with generous amounts of protein and carbohydrates to get you and your kids through the day. For a special treat combining California Raisins and summer fruits, try the Curried Shrimp Salad with Raisins or the Chinese Chicken Salad for lunch with a friend.

Healthy Snacks with California Raisins
Some quick and easy snacks in the 100 calorie or less range include Sunny Honey Candy, California Raisins Squared, Choco-Raisin Nuggets, and Chocolate-covered Raisin Clusters. With a little more time you can make Raisin and Chocolate Filled Cookies that won’t last very long but they are so good.

Labor Day & Grandparents Day

Labor Day — September 3
Whether you are planning a picnic, barbecue, a day at the park or lake, or a baseball game with a picnic and fireworks afterward, Labor Day should be a day of rest and relaxation. California Raisins are the healthy addition to any of these meals whether you choose Curried Tuna and California Raisin Salad or Asian Pear, Spinach and Golden Raisin Salad with Herb Crusted Chicken Breast to center the meal. Tangy Sweet Potato and California Raisin Salad is the perfect compliment to that juicy steak from the barbecue. What’s a picnic without beans? So think about serving Vagabond Baked Beans and topping it all off with Raisin Filled Pastry Bars.

Grandparents Day — September 9
Since 1973, the first Sunday in September has been the official day for honoring our Grandparents. This year it is Sunday, September 9. Let’s all have brunch and feast on a Fiesta Brunch Strata. Bet the grandparents never had raisins in their breakfast eggs, before. Or, what better way to honor them than dinner at your house and an old fashioned Applesauce Bread Pudding for dessert! There is a good chance that they have stories to tell about Raisins from California, too. Ask them and see what you find out.

To Enter the Back to School Sweepstakes
The Back-To-School Sweepstakes is here! Enter today to get your own free California Raisin Lunch bag and you’ll be entered to win a trip for 4 to a major theme park in Florida or California! For more details, click here!