Kids Nutrition Part 3

I woke up yesterday, prepared my morning Yogi tea and then was greeted by my youngest who promptly told me that she would be leading me in my morning yoga practice.  Let me know tell you, it was the best yoga practice ever!  We did every animal pose imaginable and some new ones that I had never heard of :)  My body, mind and heart were soaring the rest of the day.  

Being a yoga instructor, it's only natural that all three of my children have experienced yoga and know many poses.  They may not practice yoga everyday, but they each do yoga several times a week.  I have taken this a step further by including them in most of my classes by being my assistants.  This not only gives them a sense of responsibility, but also allows other children their age to see yoga being practiced.

There are endless forms of physical activity for children to participate in such as soccer, gymnastics, volleyball, karate, I could go on and on (see suggested list at the end).  My children are also involved in other activities as well, however, it is interesting to see the connection between yoga and the other activities.  Yoga allows my children to perform their other sports with ease and, although my kiddos have loads of energy, yoga gives them the tools to quiet their minds when they need to concentrate.  

Keeping children physically active benefits their bodies and minds.  Without using all the medical mumbo jumbo, it works their musculoskeletal system which affects their muscles, bones, joints, tendons, ligaments and nerves.  So basically, every inch inside and out of the body is impacted by being physically active, allowing them to stay sharp physically and mentally.

Activities combined with a proper diet sets children up for the best possible healthy future.  Put your energy into prevention instead of battling disease and illness.  Even if you feel your family is predisposed to certain disease, you hold the key to keeping those genes turned off by staying active and focusing the family diet to be centered around whole foods.   Whole foods include vegetables, fruits, whole grains, nuts, seeds and legumes.  Do your family a favor by avoiding processed foods, refined sugar, refined flour, refined oil, artificial dyes, artificial colors, fats from animals and limiting or eliminating animal protein.  By doing this you will not only be saving your children's health but you will also be saving money by not visiting the doctor, hospital or pharmacy.  The money that would have otherwise been spent on curing can be spent on enrolling your children in a new activity.

Eating a varied whole foods diet gives children all the protein, calcium, iron, omega 3's and other vitamins and minerals that they need to develop.  Supplements and vitamins can be a healthy addition, so long as they are not used to take the place of eating healthy.  As a vegan/vegetarian family we take B-12 since that comes from microorganisms that typically get washed away from the foods we eat thanks to our germ-a-phobic society (unless you are eating animals which, by the way, only contain B-12 because of the grass and soil they have eaten :)  Children can also take a multivitamin to reinforce their growing bodies and have your mind rest at ease.  Probiotics is another important factor to consider.    Probiotics are the good bacteria guys that help the body get rid of the bad bacteria guys.  Having a healthy digestive system keeps the entire body working properly and disease free.  Probiotics can be acquired by eating yogurt (preferably non-dairy), fermented foods (tempeh, pickled veggies, miso, sauerkraut) or taking a probiotic supplement.

Children deserve the best future possible and that comes from setting them up with healthy habits that last a lifetime.

Budget Friendly Activities
1.  Take a family walk or hike - turn it into a picnic by bringing a backpack full of healthy energy sustaining foods and drinks.
2.  Buy a box full of sidewalk chalk  - set them loose on the driveway or sidewalk.  Don't worry, everything is washable, even the kiddos.
3.  Make some eco friendly bubbles  - they can help make the recipe and then have fun blowing bubbles.  Make it more active by having them run around trying to pop them all before they hit the ground.
4.  Check out the inexpensive summer toys at Target, Walmart or The Dollar Store - look for ones that involve the whole family such as baseball, volleyball or badminton.  If you don't have enough yard space, head to the local park for a game or two.
5.  Depending on the age of your children - contact local pet stores or animal shelters to see if they need volunteers to walk dogs or play with any of the other animals.  This is something an adult and child could do as a team effort.
6.  Volunteer with the city to pick up garbage around the city or at parks - not only are they being active  but it's a great way to teach the idea of "giving back".
7.  Create Little Chefs - get them in the kitchen with you and have them help create tasty healthy snacks and drinks.  

Kid Nutrition Part 2

Striving to have your children eat a rainbow every day is one of the best ways to show your kids how much you love them.  A fun tool to get them motivated is Wegmans chart. To some my view may seem pushy or judgmental regarding nutrition but, when evidence is laid out in front of you and common sense is applied but you ignore it then I become extremely passionate about the subject, especially regarding children.  Often people don't realize that what they are, or aren't, feeding their children is actually setting them up for health failure.  Once people do learn, and then continue to allow the SAD (Standard American Diet) diet to rule their family, then I do not understand complaining when medical visits, bills or diseases start taking a toll.  This may sound harsh, but I feel that if someone learns the proper nutrition needed to better arm their child(ren) for a healthy future. but still do nothing to implement that, then the caregiver is a major factor in them developing very preventable diseases.  Visit http://www.tcolincampbell.org for more details regarding preventable diseases.

Not to say that 100% of illnesses are avoidable, however, studies show upwards of 90% of chronic diseases are, and this is through proper nutrition beginning as early as possible.  To help drive this message home, and allow yourself to gain a better understanding, I highly recommend that every parent/guardian purchase Disease-Proof Your Child, Feeding Kids Right by Dr. Joel Fuhrman.  Dr. Fuhrman details the reasons why nutrition is so important and how to accomplish this.  He also gives some easy and tasty recipes at the end of the book.  (*Note - he does use tofu, which we also limit due to it being heavily processed - tempeh is a better choice, and whole foods is the best choice).

Relax, I'm not saying everyone has to become vegan, however, the less amount of animal products you consume, the better.  The less amount of processed foods, the better.  Although my children and I are vegan, I freely state that two of my children were vegetarian for the first few years, rather than vegan.  My husband is vegetarian, not vegan.  In avoiding animal products I feel I am giving my children the building blocks as to how, and why, we live the way we do.  Our family has seen first hand how eating plant based and gluten free has relieved our celiac disease, allergies, skin issues and my rheumatoid arthritis, lupus, and it has eased sjogren's syndrome.  Making the transition from the SAD (I seriously did not make that acronym up, I promise) way of life to a more plant based life is possible, and most animal foods are now available in vegan form.

Using faux meats can make the transition easier but, everyone - omnivores, plant based, vegetarians and vegans - need to be careful to avoid eating too many processed alternatives (i.e. faux meats, cheese, snacks, etc.).  Processed foods and drinks in any form lack nutrition, and should be kept at a minimum.  Exposing children to the amazing flavor of whole fruits, veggies and grains at an early age sets the stage for them being able to actually enjoy those health filled foods instead of scrunching up their noses.  Dousing veggies with oils, dressings or cheese is not the answer either.  To transition out of this habit start cutting back on how much oil, dressing or cheese you are using.  Each time they are exposed to more of the vegetable flavor, their taste buds will begin to adjust and, at some point, you will only be steaming the veggies and adding spices as flavoring enhancers instead of masking the true vegetable flavor.  As for meats, once you have transitioned using compassionate meats (faux meat alternatives), then start to gradually replace those by using whole grains and foods such as quinoa, organic brown rice, lentils, beans and mushrooms, and only use faux on occasion.  Just as those who consume the Standard American Diet do, adding spices of all kinds can be used with your plant based meals to create delicious recipes, not to mention the health benefits herbs and spices offer.

Speaking of recipes, let's get started...

Universal Avocado Dip (my youngest child's absolute favorite thing!!)

Ingredients:
1 ripe avocado (cut in half and pit removed)
1/2 Tbsp. pure lemon juice
1/2 -1 tsp. real sea salt or himalayan pink salt
1/4 tsp. black pepper or chili powder

Directions;
1.  Squeeze each avocado half so that the fruit comes away from the skin and allow fruit to fall into a bowl.
2.  Mash avocado with a fork or spoon and then add lemon juice, salt and pepper.
3.  Mix well and serve.

Tip = for a really smooth dip, place all ingredients into a food processor and blend.  Dip veggie straws, Beanitos (great alternative for those allergic to corn), sprouted tortilla chips or veggie slices (my favorite is sliced cucumbers).  You can also use as a condiment in place of mayo.


Lentil Taco's

Ingredients:
1 c. brown/green lentils (will yield about 2 cups cooked)
2 c. pure water
1 c. finely chopped mushrooms of choice (cremini, bella, etc)
1/2 c. chopped walnuts (optional)
1/2 c. onion, chopped
2 Tbsp. tamari (GF soy sauce) or soy sauce
1 tsp. chili powder (this is kid friendly, or if you're like me and can't tolerate too spicy, feel free to add more to suite your taste)
1/4 tsp. ground cumin
1/4 tsp. garlic powder
12 organic hard taco shells (cook according to package directions), soft taco's or extra greens for a taco salad
optional add in's - vegan sour cream, vegan cheese (Daiya or Follow Your Heart make great vegan shreds, but we actually like to buy their block version and shred it ourselves), organic greens, tomatoes, avocado, salsa.

Directions:
1.  Rinse lentils then place lentils and water in a pot, bring to a boil, cover and reduce heat and cook on low 20-30 minutes until water is absorbed.
2.  While the lentils cook start chopping veggies.  Heat large skillet over medium heat for a few minutes.
3.  Add onions, cook 1 minute then add mushrooms and walnuts (the mushrooms will release liquid and the nuts will release oil to help cook the onion instead of adding oil).  Cook mixture until onions are soft and mushrooms are well browned.
4.  Add tamari and all spices, mix well then add all the lentils, mix again.
5.  Cook mixture about 5-10 minutes on low to heat through, while this cooks prepare taco shells.

Tip - when using mushrooms, prior to cooking or chopping, remove stems and gently scrape out the gills that are on the inside, this removes the bitter taste that many people do not like about mushrooms.

The more you cook with whole foods, the more you and your family will crave the healthy choices over the cholesterol laden choices.  For additional recipes check out vegweb for anything from appetizers to slow cooker meals.

The next post will be more recipes and information regarding supplements, vitamins and natural remedies for kiddo's on a plant based diet.

Kid Approved Snacks

Nothing makes me happier then when my girls ask for healthy snacks.  Hearing "mom can you make avocado dip" or "mom can you make some green juice" gets me sprinting to the kitchen so I can get started on creating foods and drinks that heal and strengthen their bodies.

Whole foods contain so many vitamins, minerals, antioxidants and phytonutrients that it only makes sense to put these amazing foods in front of children.  Starting children early on the purest foods and drinks possible increases their immune system and provides the body with oxygen rich blood, cells, tissues and organs.  Studies show that children eating the SAD diet (Standard American Diet) are actually already developing diseases often associated with adults.  Certain cancers, diabetes, high blood pressure, high cholesterol, auto immune disorders are out of control, skin issues and heart disease are found to be forming by the time children are in high school, and the link is in what they are eating.

Many times my clients feel that they can't afford to buy organic or buy that much produce.  Here are some tips:

• The EWG (Environmental Working Group) gives a list of the dirty dozen and clean fifteen to let people know which items should definitely be organic and which ones you can go conventional on.  Knowing this little trick would help with the family budget.  
• Cutting back or eliminating meat, cheese, cow milk and processed foods would allow the food budget to expand to buy all the necessary whole foods a family needs.  
• Creating a weekly meal plan also helps to stay on budget and, most importantly, the money you will save on less doctors visits and prescription medicine is the ultimate goal in having your family eating more whole foods.

Today's recipes are snacks that are kid approved from all three of my children, and they are easy enough for them to do most of the work.

Apple Sandwiches
Ingredients:
1 organic apple
2-3 Tbsp. nut or seed butter of choice
pure orange juice
optional add in's - cinnamon, shredded coconut, dehydrated buckwheat groats, granola, raisins, etc.

Directions:
1.  Using a safe knife or safe mandolin, slice the apple into rings.
2.  Place the slices in a shallow bowl with enough orange juice to just cover the slices, this will help to keep the apples from browning.
3.  Dab the apple slices on a paper towel to remove excess liquid and to help the butter stay on the apples.
4.  Spread 1/2 - 1 tablespoon on one slice, if using add in's, place them on top of butter.
5.  Place another apple slice on top of butter and/or add on's and repeat until all slices are used.  Pour orange juice into a glass to drink along side the apple sandwiches.


Dehydrated Fruit or Veggies
Ingredients:
fruit or veggie of choice (sliced very thin, seeds removed)
optional add in's - spices of choice (cinnamon, garlic powder, onion powder, chili powder, etc.)

Directions:
1.  If using spices, sprinkle over each slice.
2.  Place slices in single layers on dehydrator trays.
3.  Dehydrate on 115 for 4+ hours.  Check slices after 4 hours, if you want them crispier, dehydrate longer until they suit your taste.
4.  Store in an airtight container or bag.  If any moisture is left, and they won't be consumed within a week, you may want to store them in the fridge.

Note - you can find inexpensive dehydrators at Bed, Bath & Beyond, Target, Walmart.  Dehydrating fruits and veggies make great snacks to take on road or airplane trips.


Energy Truffles
Ingredients:
2 c. raw cashews (*sunflower seeds for those w/ nut allergies)
2 c. pitted dates
optional add in's - 1/4 c. dark chocolate, 1/4 c. coconut shreds, 1 tsp. cinnamon, lemon or orange zest, etc.

Directions:
1. Soak cashews in a bowl of purified water for about 4 hours (if using sunflower seeds soak 1-2 hours), drain and allow to dry slightly.  This step isn't necessary but makes for a softer truffle and helps those with digestion issues.
2.  Place cashews in food processor and grind into small chunks.
3.  Add dates and any add in's and process until a thick sticky ball starts to form.
4.  Turn off machine and start to scoop out a tablespoon at a time and roll into a ball.  Place on a parchment lined cookie sheet.  Repeat until all dough is used.
5.  Place tray in the fridge or freezer to firm and then enjoy.

*Even if you don't have an allergy to cashews, using sunflower seeds in place of nuts can be an extremely cost effective alternative.  For example - at Trader Joes a 1 lb. bag of raw cashews is $6.99 vs. a 1 lb. bag of raw sunflower seeds is $1.99.

This isn't to say that children should never have treats such as cookies, cupcakes or candy, but as the word states, those should be treats, not an everyday thing.  These are just a few recipe options to help get you started on snacks that are healthy, simple, and taste amazing.  The next few posts will be more foods that the kiddos will love so check back soon!