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Shenandoah Valley Nutrition Awarness

The mission is to get kids to eat more fruits and vegetables.

Penelope Ferguson RD; is a registered dietitian. Born and raised in the Shenandoah Valley, where my roots are firmly planted. I graduated from Madison College (now James Madison University) in the mid-1970s, received further training and education to become a registered dietitian.

BREAKFAST:

The news flash is - that breakfast is the most important meal of the day, it has been proven by children.  Better attention in school, better participation, better understand of school subjects and most of all better grades! Eating a healthy and hearty breakfast keeps your body and system happy all the way through the day, so that afternoon play and sports can show a boost.

Working as a family, everyone can start building a better future through a healthy diet, one bite at a time.  The first is to start the day with breakfast.  Breakfast can be quick and easy with a hearty cold cereal, low fat milk and a piece of fruit. Another quick breakfast is peanut butter and banana sandwich on whole grain bread, add a glass of low fat milk and this becomes a balance and hearty breakfast. 

The peanut butter adds protein and with the natural fat in it, there is ‘staying’ power to get you to lunch.  Breakfast can also be a hot meal with a hot cereal, like oatmeal; the better oatmeal choice is what comes in the ‘tub’ that you really cook up in less than 5-minutes.  It will have more fiber and is better for you.  One of the oldest commercials of all time is “Oatmeal … it sticks to your ribs”, which means it has that staying power to get you to lunch.  The types of fiber and the wholeness of the oat grain make it a nutritious powerhouse!  The old-fashion type oatmeal, is cheaper to purchase which helps the food budget and does not have as much processing.  Another breakfast could be a scrambled egg and whole grain toast, along with some fruit like applesauce or apple slices. Pieces of fruit are an important part of your diet.

Juice can be part of your daily intake, but use it ONLY as a fruit choice, which means only 4-ounces at a time.  Juice is NOT a good choice as a ‘beverage’, there are many sneaky calories in juice that quickly add up when you fill a tall glass with juice.  Four ounces of juice is 60 calories, a twelve ounce glass is 180 calories, which if you drink two tall glasses a day is 360 calories. Most meals for children should be 400-500 calories, so those fruit juice sneaky calories add up quickly and weight gain may become a problem.

The easiest way to get breakfast every day is to plan ahead.  Sit down with the family and plan several breakfast menus (these DO NOT have to be fancy), and have the foods always in the pantry.  Plan an egg breakfast with a variation or two, plan a cold cereal breakfast, a hot cereal breakfast, the peanut butter sandwich breakfast or a grilled cheese type breakfast with some fruit. Write these down, then you have several type breakfast menu patterns posted on the refrigerator, then grab-and-go can be simple … yet nutritious which gives you an all day edge and can save you money.

The foods to stay away from are the toaster-pastries, donuts, sweets or sugary cereals, these have empty calories, little to no nutritional value and are mouth-candy without any benefit.  Remember, over processed food means … over weight. Stick to simple, honest foods that you prepare which nourish your body and benefit you.

Penelope ... RD
Penelope's Heart & Hearth
Nutrition of the Shenandoah

540-908-6640 - penelope.rd.va@gmail.com

P. O. Box 2444
Harrisonburg VA 22801

Shenandoah Valley Nutrition Forum

Shenandoah Valley Healthy Farmers

ShenandoahsBest.com's goal is to bring together the creative collective farmers to feature them to the local consumers. In this world of large business, it is time to get back to local concerns and connections by promoting each other in the field, at the community market and coming together to improve the health of the consumer. Community Supported Agriculture Shenandoah Valley has many variations on how the farm budget is supported by the consumers and how the producers then deliver the foods.

Community Supported Agriculture Shenandoah Valley

The Harrisonburg Farmers Market Mission is to provide the public with easy access to fresh, healthy, locally-produced agricultural goods and crafts of the highest quality while assisting local and regional farmers and other producers in directly marketing their products to the local customer base.

Turner Pavilion in Downtown Harrisonburg on Saturday mornings.  As the awareness of the importance and benefits of eating locally and supporting local sustainable agriculture continues to grow the Harrisonburg Farmers Market looks forward to being an even more vital part of the growing Community it serves.

• Regular Market: Tuesdays and Saturdays, April until Thanksgiving, 7 a.m. to 12 noon.
• Holiday Market: Saturdays in December (excluding Christmas), 9 a.m. to 12 noon.
• Winter Market: Saturdays (excluding New Years), January through March, 9 a.m. to 12 noon.
• Thursday Market: Thursday evenings, June through September, 4 to 7 p.m.
  

Manager: Josie Showalter - Phone: 540.476.3377

Harrisonburg Farmers Market - PO Box 669 - Harrisonburg, VA 22803

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About ShenandoahsBest.com

ShenandoahsBest.com was founded in 2005 by a number of Shenandoah Valley experienced internet professionals. Our goal was to provide a platform that allowed small businesses, artists and web designers and promoters in the Shenandoah Valley to advertise directly to consumers at little to no cost. - Shenandoah Valley Business Networking - Shenandoah Valley Music - Shenandoah Valley Arts - Shenandoah Valley Weddings - Shenandoah Valley Business Directory

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