- Chips and salsa
- Humus and veggies
- Bite sized fruit like cherries, strawberries, Clementine slices, grapes, and berries
- Dried fruit
- Fruit and nut bars
- Jerky-beef or turkey
- Sliced carrots, celery, cucumbers, cherry tomatoes with dips like humus, dressing or black bean spread
- Rice crackers and cheese
- Hard-boiled eggs
- Apple chips
- Veggie chips
- Apple or banana slices with nut butters
- Apple or pear sauce
As seen in Montana Parent Magainze
1. Safety First
Educate your kids about safety in the kitchen. Let them know about hot stoves, sharp knives and boiling water. No horsing around and wash those hands!
2. Keep Them Involved
Kids love a job and to feel important so ask them to wash veggies for you, rip up lettuce for a salad, mix and measure ingredients. Have them read the recipe to you or help you get utensils-this will also help them learn their way around the kitchen. Ask them questions while you’re working, like “what’s your favorite meal?” and depending on their age you can ask about shapes, colors, and textures.
3. Taste Testing
This is the best part! Ask their opinion, if it needs anything, or if it’s too hot or too cold. You can also make a game out of this. You can cut up a bunch of different fruits and veggies, have them taste each one and pick their favorite.
4. Eat the Rainbow
Because it’s the best multivitamin there is! Look for purple or yellow cauliflower, purple potatoes, red cabbage, and yellow and orange peppers. Boil root veggies like turnips, parsnips, and yams with beets and the red beet juice will make the others red too!
5. Give Them Choices
Kids love to have a say, so ask them if they’d like broccoli or carrots tonight, or if they would like one or two pieces of grilled chicken.
6. Spice it Up!
Don’t be afraid to add a little spice to the meal. Herb it up with cilantro, parsley, mint, and basil in the summer time, or rosemary, thyme and sage in the wintry months. Throw some turmeric on veggies or rice (this will also turn things yellow which could be fun). You can toss some cumin on brussel sprouts, zucchini, or summer squash to change up the flavor and add some color.
7. Lead by Example
Kids pay attention to what you do. So if you hate veggies or groan about eating your broccoli, most likely your kids will too. Prepare meals that you love so they see you enjoying it too.
8. Take Them to the Grocery Store
Help them make a list of their own and give them a basket when you get there (some grocery stores even have mini shopping carts for the “shoppers in training”). Teach them that the whole foods live in the periphery of the store. Spend most of your time there, encouraging them to eat foods in their natural form.
9. Beyond the Grocery Store
Take your kids to a local farm or farmers market where they can see where food comes from and what goes into growing and harvesting. Lots of farms welcome this and have days dedicated to “pick your own” to encourage families to get their hands dirty. Kids are far more likely to eat veggies and fruit that they got to pull from the ground or pluck from the tree.
10.Make it Fun
Use shapes! Get the cookie cutters out and instead of digging them into rolled out dough, use them on eggplant, potatoes, yams, sweet potatoes, winter squash, and zucchini. Changing the shape and the textures of veggies is a great way to get them into your kids’ mouths!
The National Institute of Health defines Body Mass Index as a calculation of body fat based on your height and weight the applies to both men and women. You BMI will tell you if you are underweight, overweight or at a healthy weight. A Healthy BMI is between 18.5-25. Click here for a link to a BMI calculator.
|BMI Value||Weight Class|
|18.5 or Less||Underweight|
|40 or greater||Morbidly Obese|
The Get Fit: Fresh Start program is a 30-day program that can get you started on your path to feeling fit – whether that means loosing weight, getting in better shape, having more energy or incorporating healthy eating habits.
The plan provides:
* meal replacement protein shake
* natural energy boosting supplement
* gentle detox support
* daily meal plan
* sample recipes
* healthy whole food recommendations
“I am absolutely amazed at how well this detox program works! After just 8 days on the program, I am 8 pounds lighter and I feel AMAZING. I seriously have not felt this good in years!!! I feel like I have been given a gift and want to share it with everybody.” – PC
“One thing that really impressed me with using these products consistently is that these were the last 10 or so lbs I have been working on for a long time… with consistent effort and focus–I did it! I also broke my expensive Starbucks habit!” – BG
Call or email us to learn how this program can give you the fresh start you need to add health to your life.
You do not need to count calories to loose weight. Many of you may know only counting calories doesn’t get you the weight loss you desire. Here are our top tips for making changes that will guarantee you will loose inches from your “waste-line”.
A wise women once said, “If it fits in your mouth you CAN eat it.” This is not about deprivation, restriction, or going without. This is about CHOOSING to ADD HEALTH to your life. The attitude you take is up to you. We invite you to be grateful you are making these choices, be kind to yourself when you don’t, and stay committed to your health goals.
CHOOSE TO EAT: meat and veggies (Eat 3-4 oz of protein per meal and 5-6 cups of veggies a day).
CHOOSE: brown rice, quinoa, coconut milk, almond milk
Avoid: gluten, dairy and soy
CHOOSE: all the fresh veggies you want
Avoid: processed foods; anything from a box or can
CHOOSE: unsweetened foods and beverages
Limit: maple syrup, molasses, stevia, agave
Avoid: sugar, honey
CHOOSE: water with lemon or lime, herbal/green tea
Avoid: Caffeine, alcohol, soda (even diet), fruit juice
CHOOSE: green apples, berries
Limit: strawberries, peaches, red apples, melon
Avoid: bananas, oranges, grapes, plums, pears, mangoes, cherries, all dried fruit*
*NOTE: This list is specific for weight loss. The recommendation to avoid these fruits are because they have a high glycemic index (i.e. are high in sugar). Eat them in moderation, 2-3x a week, once you are maintaining your natural healthy weight.
Your body does not make mistakes. Your body is at the weight it is, right now, for a reason. Everything it does, it does to keep you in the best balance it can under the circumstances you place on it.
Weight loss is a complex physiologic process that must be understood to be successful in shedding the pounds. We have to take a look at they systems that control our digestion, metabolism, and detoxification to understand these complexities.
Digestion: Just because you ate it doesn’t mean you absorbed it.
Problem: Nutrient profiles for foods are based on what is present in the food. What we do not know is how much of those nutrients did you actually absorb. If you are like many eating a Standard American Diet (SAD) high in processed wheat, corn, dairy, salt and sugar and low in essential nutrition, your body is literally STARVING even if you are eating a lot of calories. This “nutrient starvation” leads us to feel hungry when we have eaten more than enough calories, leading to weight gain.
Solution: Eat whole foods that are high in nutrients and low in calories… i.e. grass fed red meat, poultry, fish, farm fresh eggs, healthy fats (click here to learn about healthy fats), and lots of VEGETABLES.
Metabolism: The balance between the adrenals and thyroid.
Problem: You are generally eating whole foods, and maybe you lost some weight but not all of it, and you are a busy American sleeping 6 hours or less a night, working 50+ hours a week, raising a family, and have financial or relationship challenges in your life. It is nearly impossible to loose weight when we are under this kind of stress.
When we are busy, stressed, and not sleeping enough (7-8 hours a night of RESTFUL sleep) our adrenal glands (responsible for keeping us going under stress) are likely burned out and run down. When this happens our thyroid gland (responsible for how many calories we burn and our energy levels) will actually try to protect our adrenals, and ourselves, by intentionally lowering available thyroid hormone and making us functionally hypothyroid.
Solution: Listen to what your body is telling you. Get more sleep, slow down at work or home, meditate or try other stress management techniques, and/or talk to a friend about the stress in your life. This situation often requires therapeutic intervention to correct itself. Talk to your Naturopathic Physican for more help restoring hormone balance.
Is toxicity making or keeping you overweight?
Problem: The safest place in your body to store toxicity is a fat cell. Our bodies have a brilliant mechanism to keep dangerous toxins away from our vital organs, build a place to store them, our fat. Imagine our bodies are like a bathtub and the water is toxic buildup. As long as the water flowing in is at slower rate then what is draining out our body is healthy. However, if the drain gets clogged or the water flows in at a faster rate than our body can release, the water level rises and can even fill the tub spilling over the sides.
Solution: Slow the rate toxins and inflammatory substances are coming into your body by making healthy choices in your diet (see article below). Keep your drain open by supporting the organs that eliminate waste and toxicity in our body: the liver, kidneys, colon, lungs and skin. Daily ways to support these organs are to limit alcohol, drink plenty of water, take deep breaths, eat plenty of fiber, and only put safe, toxin-free products on your skin.
Also consider a GENTLE cleanse or detox to jump start this process and give your body a FRESH START on health.
The top three causes of death in the United States are heart disease, cancer, and stroke and they are all PREVENTABLE. In 2010 heart disease and cancer accounted for more than half of all deaths in the United States. The USDA’s top three recommendations to increase your health and prevent these illnesses are:
- Quit smoking, or even better don’t start
- Maintain a healthy weight (BMI less then 25, see side bar for more information on your BMI)
- Drink alcohol in moderation (max 2 drinks a day for males, max 1 drink a day for females)
As Naturopathic Doctors it literally breaks our hearts that so many suffer from diseases that can be prevented. Prevention may not be “easy” but it is simple, and essential. There is no escaping the evidence (no matter how hard we wish it were so), the keys to disease prevention and treatment are a HEALTHY DIET and REGULAR EXERCISE.
This month we will address some common obstacles to weight loss, define a healthy weight, give you tips to drop 10 pounds this month, and challenge you to our 30 day Fresh Start program to truly change your health and your life!