Two Day Magazine

"Trick" Your Kids into Eating Healthy! (And Shrink Your Waistline, As Well!)

Children in the United States are heavier than ever before. The Center for Disease Control states that childhood obesity has more than tripled in the past 30 years. Childhood obesity has both long-term and immediate health impacts including an increased risk for high blood pressure, high cholesterol and cardiovascular disease. Children and adolescents who are obese are at greater risk for joint problems, sleep apnea, psychological and social problems. These children also have a higher risk for type 2 diabetes, stroke, heart related issues, and several types of cancer. (To name only a few.)

With First Lady, Michelle Obama, bringing attention to this national crisis that is costing the United States 150 BILLION dollars a year in additional Health Care costs, it is more obvious than ever that we need a change. Our culture of fast and cheap has spilled into our collective eating habits and our children are suffering for it. Change starts at home, so let’s review some easy and delicious foods to make to keep you and your kids happy and healthy.

POTASSIUM:

It’s Important Because...
    Potassium draws water into cells, keeping the body hydrated. When the body is hydrated, the digestive tract, heart and muscles function properly.

Signs You’re Child Lacks Potassium:
    -Weakness and Fatigue
    -Digestive Problems
    -Muscle Cramping
    -Heart Palpitations

FUN FOODS!
    -1 avocado mixed mashed up with garlic, lemon (or lime) and chopped tomatoes.
Serve with whole grain tortilla chips or carrots and celery for a delicious and quick dip!
    -Blend one banana with fresh or frozen spinach. Add honey or agave to taste and throw in some berries, water and ice for good measure. Delicious and nutritious!
    -Coconut water. Drinking this in place of Gatorade or other power drinks will give your children the potassium then need and will balance their electrolytes, as well. Try Vita Coco or Zico brands.

ZINC:

It’s Important Because...
    Little did I know until I began researching this topic how many heavy metals are in vaccines that we give our children. Zinc flushes the body of lead and aluminum often found in these vaccines and zinc is ESSENTIAL for proper nerve and brain development, as well as a strong immune system. Not only that, but zinc is necessary for proper sexual development, as well.

Signs You’re Child Lacks Zinc:

    -Does your child pick up every “bug” going around at school?
    -Slow Growth
    -Poor Motor Functions
    -Can’t focus (low attention span)

FUN FOODS!
    
    -Chickpeas (add 1/2 cup to pasta, stir fries, soups, salads or enjoy hummus with fresh cut veggies or whole grain pita bread for a delicious after-school snack.)
    -Cashews (about one ounce) Add to cookies or other baked goods. Sprinkle over salads, mix into stir fries or add to soups or smoothies.
    -Spinach, avocados and bananas are also high in zinc, as well, as potassium!
    -Tomatoes. Enjoy in soup, salads, pastas or just by themselves with a little pepper or salt sprinkled on top.

MAGNESIUM:

It’s Important Because...
    We all know that kids need calcium to grow strong and healthy, but did you know that magnesium and calcium work hand in hand? Calcium creates muscle contractions, while magnesium acts as a relaxant. These two work in balance and harmony. Magnesium helps your children get a good night’s rest, regulates blood sugar, keeps muscles and nerves functioning properly, as well as supporting a healthy immune system.

Signs Your Child Lacks Magnesium:
    -Restless at night and unable to sleep
    -Leg cramps and “twitchiness” in legs
    -Constipation
    -Anxiety
    -Hyperactivity
    -Fatigue

FUN FOODS!
    -Black Beans (about a half cup) blended in a food processor with some lime, lemon, garlic and salt. It’s a delicious dip that works well in vegetable tacos or with whole grain chips and salsa.
    -My favorite tofu dip (I swear it tastes amazing!) Blend a block of soft tofu with some salt, lemon, raw almonds and garlic together in a food processor along with a bit of ground mustard. Delicious on sandwiches, or alone with celery, carrots or any other delicious veggie like raw broccoli. Chill for one hour and enjoy
    -Pumpkin or squash seeds. Try this delicious trick by placing one or two ounces of seeds on a cookie sheet, sprinkle with sea salt and back for 15 min at 425 degrees fahrenheit. Enjoy! Great for on-the-go snacking!

Family Tips for Healthy Eating:

• Do as I say, Not as I do Need not Apply... When kids see your habits, they pick them up. If you are telling them to eat whole grains and veggies for dinner, but then you picked up fast food on the way home for yourself, that is not leading by example. Don’t be a hypocrite. A family that eats well together, stays healthy together!

• Exercise together... Being fit as a family is not only a great motivator for mom and dad to stay in shape, but it builds strong habits in your children to keep their lifestyle fun and active. Even a walk after dinner as a family can encourage positive behavior.

• Make cooking fun again. With all the amazing cookbooks out there today, eating in has never been more fun. Some of my favorite books, The Kind Diet and Veganomicon, have delicious, nutritious and family-friendly recipes inside, as well as tips for staying on the right food path. Make a list, go shopping together, and let them help you cook. Seeing the process and the result will empower your children and give them a greater hand in making their health a priority.