The bad news? Most of the leading causes of death in this country (heart disease, type II diabetes, cancer, etc.) can be directly linked to poor nutrition and lifestyle choices. The average American diet (including our children's diet) is overloaded with saturated fats, trans-fats, refined flour, sugar, preservatives, artificial colors, flavors and sweeteners, antibiotic and pesticide residues and many other substances that are toxic to our bodies.

Does anyone feed their kids fast food or processed foods (canned, boxed, ready-to-eat food, cereal, crackers, etc...)?  If you answered yes to that question, as most of us can, (Dietitian Moms included) then you are guilty of being called "normal." Is it any surprise that over time this continued barrage of chemicals and empty calories leads to decreased health and quality of life and ultimately illness? Not to mention the increased incidence of childhood obesity and diabetes? Decreasing the amount of foreign chemicals we ingest and by adding nutrient dense foods (such as fresh fruits and vegetables) into your and your child's diet can work wonders for optimal health and breaking our society's "normal" cycle.

The good news is that you can take easy steps towards healthier eating. You don't have to change EVERYTHING right now. Simply decide to take the first step and get going. Check back at this blog spot for continued ideas to help you on your healthier living journey.

Another helpful tool for parents wanting to teach their kids about healthy meal choices is a website called Zisboombah. Check it out! It is an innovative online approach to engaging children in planning dinner by alerting their parents of its nutritional value and healthy recipes. Have fun and enjoy! 

The recipe below is a good example of a nutrient dense meal combining low glycemic carbohydrates (rolled oats, barley, buckwheat, berries, milk, and yogurt), protein (milk, yogurt, and walnuts) and good fats (walnuts, flaxseeds, and sunflower seeds). If you're eating out, be sure the oatmeal is old fashioned or steel cut oats. You can compliment your oatmeal with a lean meat like Canadian bacon, chicken, turkey, or scrambled egg whites. To finish your meal, ask for a side of fresh fruit.

Steel cut and old-fashioned oats are both available in any grocery store down the cereal isle. Choose this over instant oatmeal because it's unprocessed and found in its natural state. Any grain you can cook in 1 minute or less is processed and therefore breaks down very quickly in your body. If unused, it will turn to storage (or fat) in your body. Grocery stores are getting better about offering healthier grains, however, you will still need to go to a health food store for buckwheat, barley, and flaxseed. The extra time it takes to go to the health food store will be well worth it in the long run and eventually seem routine.

Mixed-Grain Oatmeal with Berry Compote
-----Serves 4-----
 
¾ cup rolled oats
¾ cup rolled barley
¼ cup roasted buckwheat
½ cup low-fat milk, light soy milk or water
¼ cup walnut pieces, chopped
2 Tablespoons flaxseeds
2 Tablespoons sunflower seeds
1 cup fresh or frozen mixed berries

Low-fat vanilla yogurt

Place the oats, barley and buckwheat in a medium-sized saucepan with 3 cups water. Bring to a boil, then reduce the heat and simmer, stirring frequently, for 5 minutes or until creamy. Remove from heat and stir in the milk, walnuts, flaxseeds and sunflower seeds. Place the berries in a small saucepan and gently heat until warmed and softened. Spoon the oatmeal evenly into 4 bowls and serve topped with a dollop of berry compote and a spoonful of yogurt.

Healthy Regards,

Deb Lamkin, R.D., L.D.

As a mom and Dietitian, it is very important for me to help my kids eat healthy while not compromising taste. My two year old son will eat anything you put in front of him. My three year old daughter however, is a different story. If she so much as doesn't like the look of the food she won't touch it. Making meal time fun and non-threatening is very important. (More on that later.)

For adults, I design meal plans to keep blood sugar and insulin levels optimized, as this is crucial for releasing body fat stores for use as energy. For kids, my goal is the same. If your child does not suffer from excess weight or diabetes this will still be important. Lack of attention, poor concentration, and mood disturbances (or “fits” as I like to call them) can be greatly improved with optimized blood sugar and insulin levels. Not only does insulin block a process called lypolysis, which is the breakdown of body fat for energy making it difficult to lose weight, but these spikes in insulin also produce a cascade of inflammatory changes that are linked to heart disease, cancer, diabetes, and Alzheimer's just to list a few.
 
The following recipe is a good example of balancing a low glycemic source of carbohydrates (vegetables) with a lean protein source (eggs, milk, and cheese) and healthy fats (olive oil). If you're eating out, look for omelets made with vegetables and lean meats like ham, Canadian bacon, chicken, or turkey. Choose natural cheeses like Swiss, mozzarella, or cheddar and ask for your omelet to be made with egg whites only unless you know the eggs are free range (egg substitutes would be fine also). Leave the starch off (potatoes, toast, biscuit, pancake, etc.) and ask for fresh fruit instead. This is an excellent, well-balanced way to start everyone’s morning out right.  
 
Grilled Vegetable Omelet

Serves 4-----
 
   

¼ cup extra-virgin olive oil, 2 garlic cloves, chopped, 1 Tablespoon fresh rosemary, chopped, ¼ cup fresh basil, chopped, 1 medium zucchini, cut in 1/2-inch rounds, 1 sweet red pepper, cored, 1 large sweet onion, cut in chunks, 8 eggs, well beaten, ½ cup nonfat milk. Salt and pepper to taste, ¼ cup freshly grated Parmesan cheese
   Nonstick spray


Mix together olive oil, garlic, rosemary, and basil. Let rest for 2 hours to develop the flavors. Skewer vegetables and paint with the olive oil mixture. Sprinkle with salt and pepper. Grill until crisp-tender and slightly softened. Prepare a large frying pan with nonstick spray; place over medium heat. Whisk together eggs, milk, salt and pepper, and Parmesan cheese. Pour the egg mixture into the pan. Arrange vegetables across the center of the omelet. When it just starts to set, flip unfilled sides over the center. Reduce heat to low, cover, and cook for another 4 to 5 minutes. Serve with more cheese or, if you like, sautéed mushrooms. Garnish with extra herbs.

Healthy Regards,

Deb Lamkin R.D., L.D.