What Foods Will Keep Your Family Healthy All Winter??
This winter, a whopping 20 percent of Americans will come down with a bad case of the flu. But you don’t have to be one of them…and neither does anyone else in your family! Research shows that, in addition to getting your flu shot, eating certain foods can help you avoid the flu — as well as colds and illness in general. Here’s what to add to your grocery cart.
Yogurt
Probiotics, the healthy bacteria in yogurt, literally crowds out invading bad bacteria that’s trying to get into your system. That’s why, in one study, people who consumed a yogurt drink that contained Lactobacillus reuteri over an 80-day period took 33 percent fewer sick days. To make sure you’re getting a good dose of probiotics, look for the words “live bacteria” and “active cultures” on the label. Bonus: Yogurt is rich in calcium, which is essential for strong, healthy teeth, and most kids love it!
Garlic
This favorite flavor-booster contains allicin, a compound that fights off bacteria. According to a large British study, people who downed a daily garlic capsule for three winter months were two-thirds less likely to catch a cold. If they did get sick, they suffered for about four fewer days. Adding cooked garlic to your food might be even more effective.
Tea
According to a Harvard study, drinking black or green tea can rev up your immune system’s T cells so they destroy bacteria more quickly. And the antioxidants in green tea are great for your teeth. A large Japanese study found that every cup reduces gum inflammation.
Salmon
Omega-3 fatty acids, found in this flavorful fish, help cells remove toxins and take in nutrients more efficiently. And a recent study published in the Journal of the American Dietetic Association found that people who consumed the most omega-3s decreased their risk of gum disease by 22 percent.
Chicken Soup
Don’t wait until someone in your family is sick to serve up some soup. Cysteine, an amino acid released from chicken during cooking, helps calm the usual over-the-top response your immune system has to cold germs that causes many of the worst symptoms from a stuffed-up nose to a wracking cough. And it doesn’t have to be homemade. A University of Nebraska study published in Chest found that most supermarket brands prevented and alleviated cold symptoms just as effectively. On a cold winter day, think hot bowl of soup.
Healthy Back to School Lunches Kids Will Want to Eat
For many kids across the country, school is starting and that means kids will be eating lunch away from home. Proper nutrition is important for physical health and brain function.
A child who does not get enough nutrients in her lunch or has a sugar crash shortly after lunchtime may have a harder time focusing and learning. But how do we get kids to eat healthy at school whether they are choosing from the cafeteria foods or taking a lunch from home?
Here are some ideas I shared on Oklahoma City’s KOKH Fox 25 morning show to help your kids choose or take healthy lunches they will actually want to eat and won’t trade with their friends.
Get Kids Involved in Choosing What to Eat
Kids who are given choices about what goes in their lunchbox will be more likely to eat what is packed. The key is giving two or three choices among healthy options. Would he prefer whole grain bread or a whole grain tortilla or pita pocket? Broccoli or carrots? Grapes or an apple? Milk or water?
Teach your kids what different foods do for the body and how our body needs nutrients offered by these foods to fuel it so we can do the things we need to do and the things we enjoy. Does your kid like sports or have a favorite athlete? Point out how athletes (such as all our great Olympic champions) eat healthy foods and avoid junk foods so they have the energy and the strength to participate and excel at their sport. When kids understand how healthy foods can benefit them (make them stronger, faster, and even smarter) then they will be open to eating those foods.
If your child eats the school cafeteria’s food, get a menu for the week or month and have your child make some choices from the menu before going to school. This way, you can help guide the choices. If there is not a healthy option listed for a certain day, you can plan to pack a lunch that day.
Packing a Balanced Lunch
A balanced lunch is one that consists of a serving of protein (think lean meats, low-fat cheeses, nuts or nut butter, beans), a vegetable, a fruit, a serving of whole grains (whole grain bread, whole grain tortilla or pita pocket, whole grain rice, etc.), and a dairy serving (if able to have dairy).
Let your child help choose the foods he will take to school and help assemble his lunch. Kids who make their own lunch will want to eat it. Guide the choices when needed and praise healthy choices. And remember, it is okay to pack a little sweet treat too. A small cookie, fun-size piece of candy, or other small treat helps kids learn that these foods are okay in small portions and not with every meal. All things in moderation! As long as it is a small treat, even if she eats it first, she’ll still have room for the rest of her healthy lunch.
Add some WOW Factor to Make Lunch Fun
Another way to get kids to enjoy eating healthy lunches is to make them visually appealing and fun. Think outside the boring sandwich box! Cut foods into fun shapes with cookie cutters or fun-shaped sandwich cutters. Or consider making lunchtime kabobs using wooden skewers or thick big pretzels and alternating meat cubes, cheese cubes, and cherry tomatoes or a variety of fruits and veggies. Mix up some healthy trail mix to eat instead of chips or fries or pack some pita chips, wheat crackers, or crunchy carrot sticks. The more colorful the fruits and veggies, the healthier they are, so make a colorful lunch salad with dark leafy lettuces, spinach, cucumbers, carrots, cherry tomatoes, and pack a side of a low-fat, low-calorie dressing.
Do your kids love pre-assembled lunchable-type lunches? Make your own healthier version with whole wheat crackers, lean meats and low-fat cheeses cut down to size and in fun shapes. Do they like to dip their foods? Veggies and fruits can be dipped into low-fat yogurt or veggie dip. Do they like bite-sized foods? Cut up everything and pack them into separate compartments or put them in small snack-sized sandwich bags. Love a variety of fruits? Cut them up and mix to make a yummy fruit salad. Like to grill or cook-out? Make “campfire” foil packets with their favorite lean meat and veggies, grill until done and pack for lunch. Make it fun and they will be excited to eat their lunch and won’t be tempted to trade!
6 Healthy Makeovers for Summer Snacks
The school year ends, and the parties, barbecues, vacations, carnivals and festivals begin — not to mention a kitchen that’s open 24/7. “It’s harder to get kids to eat healthy snacks in summer because of all the high-calorie temptations,” says Portland-based pediatrician Stephen Ames, M.D. It gets a lot easier when you’ve got healthy substitutions for their favorite treats. Your child won’t even miss the sugar.
Old Summer Snack: Ice Cream
New Summer Snack: Frozen Coconut Bar
Try “ice cream” made from coconut milk. “Coconut milk has germ-fighting and heart-protective properties,” explains certified health counselor Beth Aldrich, “and it may actually stimulate metabolism.” Another healthy frozen treat is mashed frozen bananas with your choice of toppings: Try crushed peanuts (they’re packed with protein and healthy fats) and dark chocolate chips (they contain antioxidants).
Old Summer Snack: Slushies
New Summer Snack: Watermelon Ice Pops
They’re easy to make and loaded with antioxidants and nutrients, says Aldrich. Puree watermelon chunks in a blender till smooth; pour into ice pop molds and freeze. (Add plain low-fat yogurt for a hit of extra calcium if you like.) Also try pureed strawberries, oranges and grapefruit with mint.
Old Summer Snack: Kettle Corn
New Summer Snack: Seasoned Popcorn
High in fiber and low in calories, air-popped popcorn can make a fun, filling snack –without the heavy sugar. Dress it up with a drizzle of fat-free chocolate syrup; a mix of cinnamon and stevia (a natural plant extract that has no calories); or combine with a handful of peanuts and toss with a blend of melted coconut oil and stevia (or agave) nectar for caramel-corn flavor.
Old Summer Snack: Hot Dog
New Summer Snack: Nitrate-free Turkey Dogs
You won’t have to worry about chemicals or bad fats with a nitrate-free turkey dog. Plus, the protein will keep kids satisfied for hours. Wrap the turkey dogs in all-natural, whole-wheat crescent rolls and top with mustard for a hearty, savory snack. Or try Tofurky Franks, made with tofu, for a meat-free ballpark taste.
Old Summer Snack: Packaged Potato Chips
New Summer Snack: Homemade Veggie Chips
Peel fresh carrots, parsnips, beets and sweet potatoes and cut into 1/8-inch slices. Place in a single layer on a cookie sheet; spray with vegetable oil and sprinkle with kosher salt. Bake for 10-15 minutes at 375 F. Kids can’t resist the colorful crunch — no dip needed!
Old Summer Snack: Lemonade or Cola
New Summer Snack: Fruit-infused Water
Slice fresh fruit — lemon, berries, watermelon or even pineapple — and let it float in a water dispenser or pitcher, suggests Aldrich. Sweeten to taste with Stevia; studies show that it may even prevent tooth decay by fighting the bacteria that cause it. Let kids choose the fruit and name the drink; they’ll think they came up with the idea themselves!
How to Make Fast Food Healthier for Kids
Research shows that kids consume an average of 55 percent more calories when they eat out than when they eat at home. While you should limit fast food to an occasional treat, it’s not a nutritional disaster if you make healthy choices:
Child-size it.
Keep your kids’ portions under control by ordering the child-sized meals that were meant for them — and try one yourself. Just this one move will cut half the calories and fat from your meal. Or share one order of fries with two or three people. This way, you still get to enjoy a little fast food without a lot of calories. Still hungry? Order a side salad with low-cal dressing.
Balance it out.
Cut calories and increase nutrition by making some smart substitutions. Chowing down on a cheeseburger? Forget the fries and order a baked potato or salad instead. Can’t give up the fries? Order a grilled chicken salad instead of a burger.
Skip the extras.
Save major calories by saying no to toppings like cheese, bacon, mayo and special sauces on burgers; pepperoni, sausage and extra cheese on pizza; and bacon bits, tortilla chips, Chinese noodles and regular dressings on salads.
Water it down.
A large cola weighs in at 310 calories, all of which come from sugar. Regular and diet sodas also contain phosphorus, which can prevent kids’ bones from absorbing calcium. The best bet for the whole family: water.
Make Easter Happy and Healthy for Special Needs Kids
Easter is almost here, and like Halloween and Valentine’s Day the holiday celebrations 
involve lots and lots of candy. Many special needs children, along with many typical children, are severely affected by the synthetic dyes, preservatives, sweeteners and other artificial ingredients in treats. Simply reading labels and choosing all-natural products before filling eggs and baskets may just let your family have a more enjoyable holiday, and the habit of reading labels can improve the quality of life for you and your special needs child.
The non-profit Feingold Association has tons of information on medical studies that prove the link between these additives and increased hyperactivity, inability to focus and other symptoms. The site also offers a program and diet to eliminate these ingredients. Conditions that have improved on the Feingold diet include ADD, ADHD, OCD, ODD, MBD, TS and many more. Adopting the Faingold diet, or your own modified version of avoiding these ingredients, may not even mean a major overhaul of your family’s eating. According to the Feingold Association website, “Cheetos Natural White Cheddar Flavored Puffs are acceptable, but the orange colored Cheetos (with artificial coloring) are not. Duncan Hines makes a chocolate cake mix with artificial flavor – and another version without.”
So many caregivers of special needs children are searching for that magic pill, which may just be in the form of a shopping cart.
There are many stores that offer a wide selection of all-natural candy and treats, as well as items that are gluten-free, sugar-free and organic:
- Whole Foods – Find your local Whole Foods here. (Whole Foods has partnered with Streit’s to offer all-natural Hannukah foods, fyi)
- Trader Joe’s – Find your local location of Trader Joe’s here.
- Many all-natural items are also available online, such as these All-Natural Jelly Belly jelly beans, which are also gluten-free, dairy free and kosher.
Know of a great store or product? Email me or share it with us all as a comment!
The Best Foods for Sick Kids
When your kid is miserable with a stuffy nose, fever or stomachache, it’s tempting to feed her what she wants (ice cream!) or let her skip dinner altogether. But research reveals that eating the right comfort foods can soothe her symptoms and strengthen her immune system. Even if your little one doesn’t have much of an appetite, encourage her to eat; in combination with symptom- and age-appropriate OTC remedies, she’ll feel better in no time.
Here are the best foods for sick kids:
For a stuffy nose … feed them soup. “The hot, steaming broth loosens mucus, so your child can breathe easier,” says Amy Jamieson-Petonic, a registered dietician and the director of wellness coaching at Cleveland Clinic. For even more relief, serve up a bowl of chicken soup: Researchers from the University of Nebraska Medical Center found that this childhood staple may relieve cold symptoms by inhibiting inflammation-causing cells in the body. “Plus, chicken soup has carrots, celery and onions,” says Jamieson-Petonic. “These veggies provide vitamins and minerals that boost the immune system.”
For a fever … feed them calorie-rich fare. Forget starving a fever! “You’ll only deprive the body of the nutrients it needs to get well,” says Jamieson-Petonic. A feverish child uses more energy, she adds, so they need to consume additional calories. If your kid doesn’t feel like eating, try adding nutritional bulk to every bite he takes: Slip banana slices into a peanut butter sandwich, mix dry milk powder in mashed potatoes or mac ’n’ cheese, and blend flaxseed into a fruit smoothie.
For a sore throat … feed them soft foods. Does it hurt to swallow? Scrambled eggs, oatmeal, soup and yogurt can coat a painful throat while providing nutrition. Another soother for children above the age of one: honey. According to a study published in the Archives of Pediatrics & Adolescent Medicine, this sweet substance can also lessen nighttime coughing and improve sleep. So if your child can’t stop hacking, swirl a spoonful into a mug of herbal tea or a glass of warm milk.
For a stomachache … feed them crackers. “Bland foods stabilize digestion and gradually get the system up and running again,” says Connie Evers, a registered dietician in Portland, Ore. Once the worst is over, she recommends moving on to more substantial fare, like bananas, rice, applesauce and toast. Also steer clear of colas: The caffeine content can make nausea even worse.
For any type of illness … feed them popsicles. For sick kids, proper hydration is key. “Sleeping for long periods of time — as well as running a fever — can lead to fluid loss,” says Evers. To make sure your child sips often, place a water bottle on her bedside stand. Evers also suggests freezing 100% cranberry and orange juices into homemade popsicles; the treat serves up extra liquids along with a dose of vitamin C.
For recovery … feed them balanced meals. Even if they ask for it, don’t serve them their favorite fast-food meal or sugary dessert. “Foods high in sugar or saturated fat can increase inflammation in the body,” explains Jamieson-Petonic. “That can make kids feel worse — and even slow the healing process.” Fill her plate with vitamin-rich produce, whole grains and lean proteins instead. “These foods strengthen the immune system, which helps fight viruses,” she says. “It can also help lower the risk of complications, like bronchitis.”
