Breakfast:
1. Egg White Grill (290 calories, 30g carbohydrates, 26g protein, 8g fat) 
2. Hashbrown Scramble Bowl with Nuggets, No Hashbrowns (320 calories, 7g carbohydrates, 28g protein, 20g fat) 
3. English Muffin (140 calories, 29g carbohydrates, 5g protein , 2g fat) 
4. Greek Yogurt Parfait (270 calories, 36g carbohydrates, 25g protein, 3g fat) 

Lunch/Dinner:
1. Grilled Nuggets (8 count) (130calories, 1g carbohydrates, 25g protein,3 g fat)
2. Kale Lemon Caeser Salad with Grilled Nuggets (470 calories, 22g carbohydrates, 24g fat, 43g protein)
3. Nugget 5 Piece Kids Meal with  Small Fruit Cup & 1% Milk (300 calories, 30g carbohydrates, 9g fat,  24 g protein).
4. Grilled Nugget 5 Piece Kids Meal with  Small Fruit Cup & 1% Milk (220 calories, 24g carbohydrates, 4g fat, 23g protein). 
5. Grilled Chicken Sandwich (380 calories, 44g carbohydrates, 28g protein, 11g fat).

Sides: 
1. Medium Fruit Cup (60 calories, 15g carbohydrates, 3g fat, 1g protein)
2. Kale Crunch Side Salad (120 calories, 8g carbohydrates, 3g protein, 9g fat)
3. Cup of Chicken Noodle Soup (125 calories, 21g carbohydrates, 9g protein, 3.5g fat).

Sweet Treats: 
1. Frosted Lemonade with Diet Lemonade (250 calories, 46g carbohydrates, 6g protein, 6g fat) 
​2. Medium Fruit Cup (60 calories, 15g carbohydrates, 1g protein, 3g fat)
3. ​Ice  Dream Cone  (180 calories, 32g carbohydrates, 4g protein, 4g fat)

Beverages: 
1. Water (0 calories, 0 carbohydrates) 
​2. Diet Lemonade, Small  (30 calories, 8g carbohydrates) 
3. Unsweetened Iced Tea ( (0 calories, 0g carbohydrates)
4. SunJoy, Small (½ unsweet tea, ½ diet lemonade) (15 calories, 4g carbohydrates)
​5. 1% milk (90 calories, 10g carbohydrates, 2g fat, 7g protein)

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  Less than 1 in 5 Americans are getting enough vegetables and fiber in the diet. The dietary guidelines recommend we eat at least 2-3 cups of vegetables daily. Vegetables contain fiber, a type of carbohydrate that is only found in plant foods. Fiber can help us to feel full for longer periods of time. Eating more fiber in the diet has also been proven to lower risk of comorbidities including cardiovascular disease.  Women aged 19-50 should strive to have 25 grams of fiber daily, while men of this age group should strive for 38 grams. The recommended goal once one is over 50 years of age decreases slightly, with research to support the benefit of 21 grams of fiber for women, and 30 grams of fiber for men. Below are 10 ways to include more vegetables (and therefore fiber!) in the diet.

Can you believe it is that time of year again? Summer always comes so fast! One of my favorite summer treats is açaí bowls. Açaí bowls originated from Brazil, were adopted by Hawaiians and are now a popular food item everywhere!

What is Acai?

Acai is a berry that is grown in Brazil. An acai bowl is simply acai frozen, providing a strong base for a smoothie bowl. It is often called a "beauty food" as it is packed with antioxidants, fiber, healthy fats, and vitamins that include vitamin C. One of the benefits vitamin C is known for is its role in aiding collagen synthesis for our skin. This summer, I have been getting plenty of vitamin C as the acai bowl has been my go to breakfast. Making the bowl at home is a great way to save money while nourishing your body! 


How I Made My Acai Bowl:

1. Blend the Base
Frozen acai as a base is only the start of building your acai bowl.I use the Sambazon Açaí Blend, and mix it with a milk or milk alternative in my Nutribullet.

2. Top with granola
Now that you have your acai bowl base, try adding some granola. You can purchase a variety of granola mixes at your local grocery store. I usually purchase the Kind Healthy Grains Granola clusters.




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3. Top with a fruit
I have been topping my acai bowls with in season, handpicked fruit. You will be able to see below, blueberries and peaches are in season in the North East in July. Not only is this fruit delicious, but it also cuts down on cost for transporting the fruit,  creates a smaller carbon footprint, and supports local farmers. You can find a link to in-season produce in your state here: 
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https://www.seasonalfoodguide.org/


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4. Add a nut based spread.

Peanut butter is my go to spread for acai bowls, as it is rich in protein, and monounsaturated fat. Studies continuously show monounsaturated fat to lower cholesterol and promote cardiovascular health. However, you are always welcome to try Nutella to "switch it up" when craving a chocolate taste. It is important to be aware, however, that Nutella contains 20 grams of added sugar per serving (the recommendation is below 25 grams of added sugar for women and 38 grams per men per day). This does not mean you have to avoid it completely, but instead to remember to view Nutella or similar spreads as a fun, occasional treat!

5. And if you are feeling extra fancy,,,

Pairing nuts with a fruit can make your acai bowl extra decadent. Nuts have many health benefits, including healthy fats and antioxidants. Studies have shown that the omega 3 fatty acids in walnuts may reduce depression. Additionally, there have also been studies that a diet rich in pecans is associated with improved heart health, as the increase in gamma tocopherol levels, which is a form of vitamin E (an antioxidant) can prevent the oxidation of cholesterol.  Pro tip- try pecans paired with peaches for a tasty combination. 

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Pictured above: In season, handpicked blueberries in my acai bowl

Pictured above: In season, handpicked peaches in my acai bowl

Goals of study:
The goal of “Investigating Mothers’ Decisions to Give Their 2-to-3-Year-Old Child a Nutritionally Balanced Diet” was to understand what factors may be affecting how mothers make nutritional choices for their children. The study wanted to use the Theory of Planned Behavior as a base theory to find these results.

Models Used:
In the introduction section the authors briefly describe the Theory of Planned Behavior (TPB) and their intention to use this framework as the basis for determining these factors. The authors also went on to introduce two additional concepts that may affect decision making: (1) “Parental Role Construction” (PRC), which describes how parent’s perception of societal parenting expectations affect their behaviors; and (2) “Group Norms”, which describe how social groups (e.g., other mothers in this case) affect decision making. Both were suggested as being recognized extensions to the TPB.
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The TPB introduces several constructs of the theory such as attitude, subjective norm, perceived behavioral control, intention and behavior. Figure 1.0 shown below lists the main elements of this theory.

Figure 1.0
By Robert Orzanna – Own Work, CC BY-SA
4.0, https://commons.wikimedia.org/w/index.php?curid=42261999

Description:
The authors designed a study that tested (1) if elements of TPB (e.g., attitude, subjective norm, and perceived behavior control (PBC)) can be used to predict the likelihood of mothers to provide healthy foods and limit discretionary food choices to their children, and (2) if extensions to TBC (e.g., parental role construction and group norm) can be used to predict the likelihood of mothers to provide healthy options to their children.

Experimental Methods:
The experiment was based on (1) identify a set of mothers with a 2-3 year old child, (2) asking them a set of questions designed to measure important main constructs of the TPB (see figure 1.0) as well as PRC and group norm, and then (3) compare answers to TPC components and extensions to determine the most relevant components impacting mothers’ “healthy eating” decisions for their children.

Participants were identified “face to face via convenience sampling.” Essentially they found places likely to have mothers with children 2 to 3-years old and asked them to participate. A small gift was offered to encourage participation. Data collection was self-reported for this study. The study consisted of two phases- (1) a written survey and (2) a follow up telephone interview. The first phase was a survey with the option of completing it either in person or over the internet. The first phase had 197 participants. In the second phase, 161 of the original 197 participants answered the telephone for a week follow up survey. For this phase, healthy eating and discretionary food choice behaviors were the primary focus.
Various statistical methods were employed, including surveys to record the data for the study. Tools used included 7 point Likert Scales and the Cronbach alpha. Researchers in this study asked participants if they agreed or disagreed with a variety of statements. The response to these statements were measured using the 7-point Likert scale. The Cronbach alpha was then used to find the relation for specific constructs to healthy eating and discretionary food behaviors.

Results:
Mothers did a moderate job at making sure that children consumed healthy options and limited their discretionary intake. Several statistics were referenced to support this. (Note- The reference to Table 1 did not contain statistical results but instead contained demographic details of study participants!)
The study also found that intentions and perceived behavioral control had a strong correlation with behaviors of healthy eating and discretionary food choices. Constructs of TPB such as attitude, subjective norm, and perceived behavior control were found to predict these intentions. Although not a construct of TPB, parental role construction also had a correlation with intentions that influence behavior.

Main Conclusion:
Increased programs that focus on improving the mindset of mothers would promote more healthy eating and limited discretionary food behaviors for their children. Researchers may benefit from measuring parental role construction in addition to constructs in the TPB since there are strong relations with these constructs and behavior.

Why this work is relevant:
The results of this study can help professionals design training and recommend programs directed at mothers engage in healthy food eating and limiting discretionary food choices for their children. This will lead to children learning better life-long eating habits.
Improvements:

The participants seem skewed towards certain social-economic groupings- e.g., married women over single, and stay at home parents over full time working mothers. This could potentially represent biased findings. Therefore, one should consider expanding the sample out and rerunning the experiment to determine if the same results hold.



6 Notable Terms

1. Maternal- relating to a mother
2. Correlation- a mutual relationship between two things
3. Cronbach’s alpha- tool for measuring how closely related items are as a group.
4. Discretionary food- food and drinks that aren’t required for a person’s nutrient needs
5. Likert scale- a popular numerical method to measure a person’s outlook
6. Hierarchical- arranged in order of rank

Article 1-
The article, “Parental physical activity: the role of social support” was referenced because this article mentioned how important both parental role construction and group norms are for affecting the behavior of parents. Neither factor is in the base theory (TPB) used to evaluate participants in the article, “Investigating Mothers’ Decisions to Give Their 2- to 3-Year Old Child a Nutritionally Balanced Diet.” The idea of these additional factors were partially derived from this article referenced.

Article 2-
The article, “Investigating mother’s decisions about their child’s sun-protective behavior using an extended theory of planned behavior” was referenced because it used the TPB as a base theory as well. It also supports evaluating parent role construction in addition to the TPB constructs. The article proposes a strong relation of parent role construction and behavior.


Works Cited
Hamilton K, White KM. Parental physical activity: the role of social support. Am J Health Behav.2010;34: 573-584.
Spinks T, Hamilton K. Investigating Mothers’ Decisions to Give Their 2- to 3-Year- Old Child a Nutritionally Balanced Diet. J Nutr Educ Behav.2016;48:250-257.
Thomson CE, White KM, Hamilton K. Investigating mothers’ decisions about their child’s sun-protective behaviour using an extended theory of planned behaviour. J Health Psychol. 2012;17: 1001-1010.

Recently, I visited my older sister in Seattle, Washington where she works for Amazon. This was my first time in the Pacific North West, and second time on the West Coast (I went to San Diego, CA 6 years ago.) My sister and I went to a variety of places during my visit, one being the Suspension Bridge Park in British Columbia. 

Capilano Suspension Bridge Park was made open to the public in the 1980s. To enter, you initially walk on a swinging, 250 foot bridge with a 450 foot drop over water. Then from here, its a tree top adventure! There are seven bridges suspended between the trees in a rain forest. There is also an option to go on a "Cliff Walk" where you essentially walk on a narrow path suspended from a narrow bridge wall. At the end of the walk we found a restaurant called the "Cliff House Restaurant." Visiting this restaurant, especially with the view is a must!

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Overlooking Capilano Canyon, the Cliffhouse Restaurant has it's own executive chef who sources local, fresh ingredients. As the menu is local, it changes seasonally- more the reason to keep coming back! I ended up sharing a sangria,  fruit & cheese platter, bread & olive oil, fresh salad, and locally sourced salmon. They are proud members of the Ocean Wise Seafood Program- a Canadian program with over 700 partners that team up to make sustainable seafood purchases, ultimately ensuring long term health and stability of that species. Below are pictures from my visit.

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