Eating outside the “Box”

After Hurricane Harvey, my household grew by seven–my daughter, son-in-law, three grandkids, and two granddogs.  My husband and I are thankful that we have a dry house where they can stay as they recover from the five feet of water that destroyed their apartment.

School has resumed, and my beautiful grandchildren are up at 6:30 a.m. and out the door shortly after 7:00.  Like so many families, mornings don’t allow much time for breakfast, and convenience foods like toaster pastries and granola bars are easy to grab and eat on the go.  These foods are mostly simple sugars, with insignificant amounts of protein and healthy fat, which are needed to give strength and sustained energy for learning, playing, and growing bodies and minds.

When I quiz them about what they have for school lunches, so far it’s been cheeseburgers, pizza, potatoes, etc.  One of my grandson’s classmates felt sorry for him since he lost his home, so he gave him a Honeybun.  That was a thoughtful act of kindness, but you can see that there’s no shortage of refined carbohydrates available to our children.

My mission as grandma and nutritionist is to find creative ways (outside the “box”) to get nutrients into their bodies so they’ll have the fuel they need to meet academic, physical, and social challenges.  It starts with me being present in the kitchen and dialoguing with them about how food affects their brain and body.  We talk about eating outside the “box”.

I appealed to my 12-year-old grandson by telling him that he needs protein to build muscle.  I offered him a snack bag filled with a handful of raw cashews to put in his back pack.  I cooked some organic frozen corn in a little olive oil and organic butter, and he ate a bowlful for breakfast.  This was eating outside the “box” for him.

My other grandson and granddaughter wanted frozen waffles topped with pure maple syrup and hemp seeds (we call them sprinkles).  The hemp seeds add protein and healthy fats, which the brain needs to function at its best.  My granddaughter took raw cashews (good source of calcium) in her snack bag, and my grandson took raw sunflower seeds (good source of vitamin E).

Two of my three grandkids drank some chlorophyll water (we call it leprechaun juice because it’s green).  Chlorophyll is what makes leaves green.  It helps increase the oxygen-carrying capacity of the blood.  We use one from Nature’s Sunshine that’s made from alfalfa and contains spearmint oil, which is a natural remedy for indigestion and bloating.  I mix about one teaspoonful into eight ounces of water.

I remind them to drink water in the mornings to hydrate their brains so they’ll be ready to think.  We do a little math to explain the average amount they need to drink each day.  They divide their weight by two to get the number of ounces of water.  Since they often consume water in bottles, we decide how many they need to drink to meet their daily requirement.

I asked one of my grandsons if he would eat dragons’ tails (green beans) or broccoli for breakfast.  He said yes!  I told him that was eating outside the “box”.  Guess what I’m going to serve in the morning?

My grandchildren are helping me experiment with different “energy bar” recipes.  The first one I tried was the consistency of sticky cookie dough, which they enjoyed as an after-school snack and again this morning.  I mixed almond flour (a handful of ground almonds) with collagen powder (protein), raw honey, unsweetened applesauce, coconut flour, vanilla, unsweetened peanut butter, and dairy-free chocolate chips.  They were a hit!

I also try to use meal time to teach them to read ingredients on packaged foods and drinks.  Little by little, we must teach our children to learn to be healthy.  It’s foundational to their success!

Come on over to the Learning to be Healthy Facebook Group and share some healthy breakfast and snack tips or a favorite energy bar recipe!

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.

 

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Synthetic Food Dyes–the Toxic Truth!

How can something so pretty and colorful be so bad for you?  Synthetic dyes, also known as artificial colors, are made from coal tar and petrochemical residues.  Thousands of foods and drinks contain added colors.  These toxic chemicals can also be recognized by their numbers, like FD&C #5.

Food dyes are proven carcinogens, and some people are more sensitive to their effects, especially children.  The following conditions could possibly be triggered by artificial colors:

attention deficit disorder (ADD)

learning/behavior problems

migraine headaches

colds/flu (the body’s way of detoxifying)

sinus and respiratory problems

joint problems

joint pain

irritability

fatigue

depression

seizures

Those with asthma seem to be particularly sensitive to food dyes, with many fatal and near fatal reactions reported.  Yellow Dye #5 (also known as tartrazine) seems to be the main culprit.  It is a coal tar derivative that belongs to the aspirin family, proving especially dangerous for those with aspirin sensitivity.

The accumulation of these dyes over time can lead to chronic disease, including cancer.  Eating a whole-foods, unprocessed diet can help detoxify and protect the body against damage from toxic chemicals.  Including six or more daily servings of a variety of fresh fruits and vegetables is a good natural defense against disease.

Eat a rainbow of colors found in nature–green spinach, yellow squash, oranges, purple eggplant, red beets, blueberries, and white onions.  These colors contain God’s pharmacy of nutrients to detoxify, repair, and build our health.

Read the ingredients on all packaged foods and drinks!  You’ll find artificial colors in an enormous number of products:

pickles/relish

ice cream/frozen treats

chips/crackers

candies/cookies/snack bars

frozen and canned foods

cereals (especially those marketed to children)

salad dressings/sauces

cake mixes/frostings

sports/energy drinks/sodas/fruit punch

supplements/medications

chewing gum/mints

puddings/yogurt/gelatin

some butter and cheese products

breads/biscuits

pie fillings/canned fruit/maraschino cherries

For more information:  List of food dyes to avoid

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

 

Citrus fruit–nature’s seasonal medicine!

Citrus fruits supply a healthy amount of vitamin C, which helps protect our bodies from cell damage, as well as improve skin, gums, mood, and memory.  Vitamin C also aids in the absorption of calcium and iron.

A deficiency of vitamin C has been linked to cancer and cardiovascular disease.

The National Cancer Institute has called oranges a complete package of every known natural anti-cancer inhibitor.

Citrus fruits contain pectin, a soluble fiber which helps control cholesterol levels and binds with toxins in the digestive tract to remove them from the body.  In animals, pectin was shown to inhibit the metastasis of prostate and melanoma cancers.

Pectin has been shown to help stabilize blood sugar by lowering glucose absorption in those with type 2 diabetes.

Limone is found in the oil of the peel of oranges, grapefruit, lemons, and limes, and in smaller amounts in the pulp.  Limone has been shown to cause the regression of tumors.  Studies have shown lower rates of certain cancers in those who regularly consume citrus peel.

Eat some of the pith (white part between the fruit and peel), as it contains high amounts of fiber, pectin, limonene, and other health-protecting compounds.  The peel also has beneficial amounts of these substances, but you need to wash the fruit well and buy organic.

Citrus fruits contain potassium, which helps keep bones strong and protect the cardiovascular system.

Citrus fruits contain flavonoids that help strengthen blood vessel walls and are widely used in Europe to treat diseases of the blood vessels and lymph system, including hemorrhoids, easy bruising, and nosebleeds.

Citrus flavonoids have also been shown to inhibit cancer cell growth, act as anti-inflammatories, and possess anti-viral activity.

An average orange contains about 64 mg of vitamin C, 238 mg of potassium, 61 mg of calcium, and 3 grams of fiber.

Orange pulp contains twice the amount of vitamin C as the peel and 10 times that found in the juice!

For the most health benefits, eat the whole fruit, preferably organic.  When consuming juice, squeeze it fresh.  There is much nutrient loss in packaged juices.  If you do buy juice, choose those with high pulp content to get more of the fiber and pectin.

Eat a serving or two daily during citrus season.  Choose from oranges, tangerines, kumquats, grapefruit, lemons, and limes.

Tip:  When choosing a vitamin C supplement, look for one that contains bioflavonoids.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

 

Why an apple a day might help keep the doctor away!🍎

In the early 20th century, an article in American Medicine magazine praised the apple as   “. . . therapeutically effective in all conditions of acidosis, gout, rheumatism, jaundice, all liver and gallbladder troubles, nervous and skin diseases caused by sluggish liver, hyperacidity, and states of autointoxication.”

Apples contain a soluble fiber called pectin, shown to have the following properties:

Pectin helps remove lead and other toxic metals from the digestive tract.  This is especially beneficial for those who live in high-traffic urban areas.

Pectin stimulates the growth of beneficial bacteria in the large intestine, which can improve digestion and support the immune system.

Pectin helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), making it useful against heart disease.

Pectin can help balance blood sugar.

Pectin can help manage both constipation and diarrhea.

In addition to pectin:

The peel of an apple contains quercetin, a powerful anti-inflammatory.

Apples contain the mineral boron, which helps increase blood levels of estrogen, acting as a mild “estrogen replacement therapy.”  Estrogen helps prevent calcium and magnesium loss from bones.  Studies showed that just 3 mg of boron a day decreased calcium loss by 40%!  An average apple contains about .5 mg of boron.

According to Psychologist James Penland, at the U.S. Department of Agriculture’s Grand Forks Human Nutrition Research Center, a lack of boron can affect mental alertness and test performance by slowing the brain’s electrical activity.  Dr. Penland found that just 3 mg of boron a day increased brain activity.

Fruits, nuts, and beans are some of the best sources of boron, as well as honey.

Bonus benefits:

Apples have compounds that are anti-inflammatory, anti-bacterial, and anti-viral.

When eaten before meals, apples can help suppress the appetite.

Boron may hinder the excretion of magnesium associated with taking diuretics or digitalis.

Recommendation:

Buy organic apples.  According to ewg.org, non-organic apples come in second on the list of produce that contains high amounts of toxic residues.

Try this boron-rich Stovetop Apple Dessert recipe!

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

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www.pinterest.com/healthywithlisa

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.

 

Focus on learning with healthy fats!

Besides water, our brains are composed of mostly fat.  They need both to properly transmit signals.  When these signals are weak, it becomes more difficult to concentrate, remember things, and to control moods.

Omega-3 fats play an important role in allowing brain cells to transmit signals.  They also help the body to release serotonin, which can improve moods and relieve depression.

Children’s brains need omega-3 fats to help them stay calm and focused in the classroom.

Wild-caught fish like salmon, sardines, and mackerel are excellent sources of healthy fats.  Avoid farm-raised fish.  If you choose to take a fish oil supplement, buy one that’s certified mercury free.  I buy Sunshine Heroes Omega-3 with DHA to give to my grandkids.

Avocados contain omega-3 fats.  Serve slices with eggs for breakfast, or send some guacamole in your child’s lunch.  By the way, omega-3s are in the yolks of eggs, so if you’re just eating egg whites, you are throwing away “brain food”.

Nuts and seeds are easy and convenient sources of omega-3 fats, especially walnuts, hemp seeds, flax seeds, and chia seeds.  Create your own trail mixes for school lunch boxes.  I fill a shaker bottle with raw hemp seeds to sprinkle on waffles, pancakes, peanut butter toast, oatmeal, etc.  My grandkids love them and call them “sprinkles”.

Flax Pancake (one serving):

1 egg (from pasture-raised chickens)

2 tablespoons ground flax seed

1 tablespoon unsweetened full-fat yogurt (with live probiotics)

1/2 teaspoon unsweetened almond extract (or vanilla)

a dash of mineral-rich salt (optional)

Whisk ingredients together and cook in a little unsalted organic butter, ghee, or coconut oil over medium heat for about 3 minutes on each side.  Top with some pure maple syrup, hemp seeds, walnuts, berries, yogurt, applesauce, almond butter, cinnamon, etc.

Note:  You can substitute the yogurt with applesauce or plant milk (hemp, oat, almond, etc.).  It can be a little tricky to flip, so check for doneness on one side before you turn it.  Also, slide the spatula fully under the pancake and turn it quickly.

Variation:  Use 2 eggs and an additional tablespoon each of ground flax seed and yogurt.

Everyone needs omega-3 essential fatty acids, not just kids!  I often take a flax oil supplement, which is an incredibly rich source of omega-3s and has also been shown to help balance hormones.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist, CNHP

1 Corinthians 10:31–                                                                                                               “Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com (Download your free 10-page guide:  10 Simple Steps to a Leaner, Healthier You!)

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www.pinterest.com/healthywithlisa

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.