Healthy Changes for Your Family

Always purchase the highest quality food you can afford. What we put into our bodies is what our bodies are made of and for children this is particularly important because their bodies are developing all of the time. Organic food is very important for children so as to lower their exposure to chemicals, hormones and steroids. A recent study showed that the level of pesticides and other chemicals in children's blood was markedly decreased when they began eating organic foods. If you cannot afford to eat mainly organic, consider organic meats and dairy.

Breakfast - The cereals and packaged yogurts many children are eating for breakfast are filled with anti-nutrients, including lots of sugar and white flours. It is wise to have ourselves and our children eat whole foods for breakfast and include a good amount of protein. This will set them up for a day of activity and learning. It also will affect their mood and behavior in more positive ways. Consider eating what we traditionally think of as lunch and dinner foods at breakfast. Leftovers are fun and easy.

~ organic eggs - scrambled with some tomatoes or a vegetable

~ plain organic yogurt with blueberries and a little Stevia

~ turkey or chicken slices with some fruit and/or veggies

~ steel cut oat with some organic eggs cooked in for protein

~ homemade soup or chili

~ leftover casserole

~ a smoothie made with organic yogurt, flax seeds, almonds and berries, with a little Stevia to sweeten - great for teens on the run

~ cut-up fruit and veggies with some organic cottage cheese or almond butter for dipping and spreading

Lunch and Dinner - Think about protein, good fats and some good carbs in the form of vegetables and low-sugar fruits, i.e. berries, pears, apples and veggies.

~ nitrate-free deli meat (Applegate Farms) with some cut-up fruits and veggies

~ organic cottage cheese and blueberries · bean dip - layer refried black beans, salsa, organic cheese, and top with chicken and/or tomatoes, broccoli, avocado

~ mix any of the following in a bowl and stir in some mild or fruity salsa and chill: little tomatoes, cucumbers, avocado, black or aduki beans, chicken, turkey or organic beef

~ salads with dark greens and some protein and lots of colorful veggies cut up in small pieces

~ chili with beans and/or organic beef, bison or turkey

~ chicken and vegetable soup

~ quiche with broccoli and organic cheese - try it without the crust

~ salmon (wildcaught) or other protein with sweet potato fries (just slice into small pieces, toss with olive oil and some turmeric or cinnamon and bake on 475 until soft) and some green veggie

Snacks - Think about snacks ahead of time and take a few extra minutes to pack some whole-food snacks if you are going to be out and about for very long. It is worth the extra time and effort to know you will not be stuck somewhere with hungry children and nothing but sugar and chemical-laden food for them to eat.

~ ants-on-a-log - use Arrowhead Mills organic peanut butter, which is available at most grocery stores now. Most brands of peanut butter are loaded with sugar and hydrogenated oils.

~ cut-up apples - alternate colors of apples you buy - have some peanut or almond butter to dip

~ sliced cucumbers

~ grape tomatoes

~ baby carrots

~ trail mix with pumpkin seeds, almonds, walnuts and something sweet such as some raisins or dark chocolate chips

~ organic cheese

~ berries - frozen ones are a great treat in the summer

~ a slice of nitrate-free turkey or chicken or roast beef

~ hard-boiled egg ·

~ green beans ·

~ organic cottage cheese - remember to pack the spoon

Drinks - Juices, even 100%, are just sugar water and cause sugar imbalances. Pop is sugar and chemicals and is robbing calcium from the bones. Sports drinks, like Gatorade, are sugar and chemicals and should be avoided.

Milk, actually causes a lot of children problems - ear infections, sinus trouble and digestive problems. When we do have milk, go to a health food store and buy organic, non-homogenized, vat-pastuerized, whole milk. You pay more, but the quality is worth it and it is not a great idea to be drinking very much anyway. Another option is purchasing a cow share program and getting your milk straight from the farm, the way nature intended it. Visit www.realmilk.com to learn more about this option. The dairy industry has spent billions of dollars convincing us we have to drink processed milk. Harvard Medical School studied over 70,000 nurses for 12 years and the ones who drank the most milk had the most hip fractures - a sign of osteoporosis. Also, the countries who consume the most dairy, including the US, have the highest rates of osteoporosis. So, while calcium is essential, our bones would be much better off to stop eating sugar and white flour products than to drink more milk.

~ Water! This is the most important beverage to consume. Even when we get a little dehydrated, our brains work at a much lower capacity, which really affects children in school.

~ Smoothies with organic yogurt, blueberries and some Stevia to sweeten. Throw in some flax seed.

~ Herbal Teas - There are lots of organic, decaffeinated flavors that kids like. · Healthy Lemonade - Buy some lemons or a bottle of lemon juice, add to water and put in a little Stevia to taste. Add some ice cubes - no sugar!

~ Stevita - has great alternatives to the sugar and chemical-filled Kool-aid. A little goes a long way too!

We all have one body during this lifetime, and our children have only us to provide their bodies with the foods that will truly nourish them and help support them in living their healthiest, happiest lives. Go easy on yourself as you make changes and celebrate small steps. Being in charge of your own eating and your family's is no easy task. You may want to pick one thing - limiting sugar, packing lunches and snacks, more protein, no hydrogenated oils, more fresh veggies, etc. - and focus on that until you feel like you are doing well and the family is on board. Find a friend who wants to make changes and you can set goals and support each other.

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