|
SUBMIT YOUR
ARTICLES |
 |
|
We are now
accepting articles in the following areas:
- Alternative Therapies
- Diseases & Conditions
- Eco-Friendly
- Failures of Modern Medicine
- Fitness
- Nutrition
- Vitamins & Supplements
|
|
|
|
|
|
|
|
Please send them to us by completing
the
Article Submission Form or alternatively
via
email (either as an attachment or in the
body of the email)
|
|
We would like to acknowledge you as the author
of your article, so please feel free to
include a short biography and image which will
appear in the author's resource box. Of
course, if you would prefer to remain
anonymous, we would honour that request too. |
|
|
 |
Submission Guidelines |
|
|
|
 |
|
 |
|
|
|
ARTICLE
DIRECTORY |
|
HEALTHY EATING AT SCHOOL AND WORK |
by Elson Haas, M.D. copyright © 2007
Generally, the best way to insure a safe and healthy
diet is to eat meals that are prepared in your own
home. However, many of us are eating away from home
more than ever before. One of the keys to healthy
eating is to plan your meals and snacks before you
get hungry. Bring your own good quality food to work
or school so that you have what you need when you
need it. If you can't make your own meals and
snacks, find out where to go to get good, healthy
food in your neighborhood and near your job.
Food and Kids
I know that it's difficult to change your habits for
the benefit of others; this needs to be something
you do for yourself. However, if anyone should make
positive changes, it is parents for the sake of
their children. The most effective way to get kids
to eat healthfully is to set a good example! Young
people are most influenced by what they see and
experience, not by what they're told. Therefore,
what you do--how you live--has the greatest effect
on shaping your kids' behavior and their diets.
Remember that the habits your children form while
they're young will probably be with them for life.
For more information see the article Nourishing Our
Children and the final chapter in The Staying
Healthy Shopper's Guide book).
The typical school cafeteria generally offers meals
with too much refined flour and sugars, starch,
excess cheese, and artificial food colorings. Also,
fast food conglomerates are beginning to buy their
way into many school cafeterias across the country.
I'm sorry but I cannot accept as a balanced meal for
our children a high fat cheeseburger, salty French
fries, and a sugary soda or a milkshake. Nor is
processed macaroni and cheese and chocolate cake my
idea of good nutrition. I ate these kinds of meals
growing up and was overweight and congested with
regular colds and allergies. The most common excuse
is that kids won't eat anything else. They will if
you work with them. School lunches still should be
nourishing and healthy. Otherwise the kids may be
hyped up or dopey on sugar and food chemicals, which
is hardly ideal for learning or cooperative behavior.
Let me say a few words about the Glycemic Index
since I refer to it below. Sugar metabolism and
high-sugar foods in the diet are a problem and are
affecting obesity in children and adults, and the
increased incidence of diabetes, as shown in
numerous research studies. The Glycemic Index refers
to how fast an individual food gets its sugar
(glucose) into the blood stream. (See the article
Starches and Sugars in Weight Gain.) Childhood
overweight and insulin problems occur earlier and
affect obesity and other diseases. So, if we love
the children and ourselves, it is of value to find
tasty alternatives to corn, potatoes, chips, refined
cereal, bananas, lots of juice, and more of the
foods high on the Index.
Healthy Lunch Ideas for the Whole Family:
Fresh Fruit
If you have access to organic produce or a farmers'
market, shop the sales (the good harvests) each
week. Fruit tends to be a great favorite with kids,
and also really healthy. The following fruits are
lower on the Glycemic Index and are ones that kids
tend to like:
Apples and pears
Oranges
Berries (strawberries, blueberries, and raspberries)
Stone fruits: cherries, peaches, nectarines, and
plums
Grapes (in moderation)
Mangoes and kiwi fruit
Fruit and Good Digestion
For adults and children who have digestive problems,
it's important to have fruit or juice at a separate
meal. Most people find that fruit moves through the
digestive tract more quickly than other foods. In
people who are sensitive, it can also speed up the
rate that the entire lunch passes through the
digestive tract. For those people, their food
doesn't stay in the stomach long enough and is only
partly digested. Basic food combining practices
suggests eating fruit by itself.
Protein
Here you'll need to individualize the menu, based on
two main factors: what your family will eat and
whether they have any allergies.
Fresh or Roasted Nuts. They travel well, and have a
good balance of carbs and protein. Because they're
so dense, some children find them difficult to
digest or not to their taste; in that case you can
try nut butters--peanut butter, almond or cashew
butter. Children may also enjoy fresh almonds or
walnuts, and roasted cashews or mixed nuts. If they
like peanuts, you can mix them with other nuts like
almonds and pecans to enhance the flavor. Some salt
is ok for children as they are active and need a
little salt. (Note: Since peanuts can trigger
allergies, it's important to be sure your child can
handle peanuts, or any food for that matter. See The
False Fat Diet book for a discussion of allergies
and how to detect them.)
Yogurt. This is a beneficial food if your child
tolerates dairy products. Since kids tend to like
yogurt with sweetener or fruit, be sure it's not too
sweet by checking both the carbohydrate and sugar
content on the label, as well as any chemicals used.
Good yogurts include Horizon (organic), Brown Cow,
and others; drinkable yogurt or kefir with added
fruit, such as strawberry or raspberry; and
non-dairy yogurt like organic soy yogurt are also
popular.
Other Dairy Products as tolerated. The jury is still
out on dairy products. Thus, if you want to serve
cheese, 1) be sure your family can digest
dairy--both the milk sugar (lactose) and the milk
protein (casein), and 2) serve in moderation. Dairy
choices that children like include firm cheeses like
Swiss or cheddar and cream cheeses. Adults are more
likely to enjoy deli-style cottage cheese.
Soy and Tofu Products. These foods can round out
your lunch menu; they are often flavors your child
likes. As you've probably observed, the response to
soy and the ability to digest soybean products is
quite individual. If you're on a tight budget,
perhaps serve them once a week. Good choices include
prepared tofu salads and dips, braised tofu, and
tofu "burgers."
Eggs (the best are free-range and organic). Be sure
to send them chilled, in a thermos or with blue ice
to avoid spoilage (which can be a real issue with
eggs).
Chicken, Turkey, Fish, and Meat. Tuna is a classic,
and many children like chicken salad. On the other
hand, many kids don't like the combination of meat
and vegetables (such as lettuce) on the same
sandwich, particularly if it gets soggy. Some
children prefer tofu mayonnaise, which eliminates
the concern about botulism with egg-based mayo. A
good recipe for tofu mayonnaise is included below.
Whenever possible, buy your eggs, poultry, and meats
organic. A popular recipe for turkey is included in
A Cookbook for All Seasons on page 149.
Grains and Starches
Finding out the whole grains your child enjoys is a
matter of trial and error.
Good grains for cold weather include whole oats,
quinoa, and brown rice. Almonds or other nuts can be
cooked right along with oatmeal or brown rice.
Whole wheat and multi-grain breads are good, and
children may like them with tuna salad or peanut
butter or cashew butter. Pocket sandwiches made with
organic whole-wheat pita bread--it freezes well too.
You may want to try a recipe such as Oatmeal Spice
Cookies (see reference below) to pack for lunch.
Sweet potatoes and yams are filling starches that
are low on the Index.
Some of our favorite autumn vegetables are high on
the Index and tend to promote weight gain,
especially corn and potatoes. Use those in
moderation and build up a repertoire of recipes that
include sweet potatoes or yams, beans (like black
beans), and other whole grains.
Burritos and wraps are good choices.
The link between sweets, starches and mood swings:
Children or adults who have mood swings – or hyper
energy and then fatigue – may be sensitive to
sugars. In that case, I encourage making sure there
is protein in their lunch. When protein is eaten
along with starchy foods higher on the Index, the
whole meal is digested more slowly and the blood
sugar is less likely to surge up (boosting energy
rapidly) and then secondarily not drop too fast.
This will avoid the result of fatigue, depression,
or anger. Mood and energy usually parallel blood
sugar, so the goal is to have some protein and some
carbohydrate to keep blood sugar and energy steady.
Although not perfect food combining, it is helpful
for children and adults who are sugar sensitive.
Vegetables
Why don't kids like vegetables?
One of the secrets is that fresh vegetables only
taste good if they've been quick cooked and served
immediately. So green beans, squashes, broccoli, and
other vegetables tend to taste great if they're
braised or stir fried for no more than 10 minutes
and then served immediately. Even 20 minutes later,
they may have lost their flavor. By the next day, at
lunchtime, they usually just aren't the same. Better
to serve vegetables once a day and have your child
love them than to serve them as leftovers and find
they haven't been eaten. However, many kids will
enjoy fresh carrot and celery sticks sent separately
with some dip like ranch dressing, hummus, or
avocado. Starchy vegetables, on the other hand, tend
to keep pretty well. Examples are sweet potatoes,
yams, rice, beans, etc.
Salads
You can make delicious salads to bring in your
lunch. Salads that kids may also like include:
Chunky salads that have no lettuce at all, including
whatever fresh veggies your child likes. Since we
now know that fats in moderation are healthy, you
can make your salads more filling by including nuts
or braised tofu chunks.
Cold cuts (healthy ones please), cheeses, whole
grain crackers, and your child's favorite fresh
veggies are good choices. There are now many
commercially prepared lunches, with the addition of
veggies. Since only you know the foods your child
likes, you're the ideal person to put the
combination together.
Guacamole and healthy chips. Just be sure to pack
the guacamole separately in a container with a lid
to keep it nice and fresh and to avoid spoiling.
Cole slaw. Green or purple cabbage makes great slaw.
You can add apples and fresh walnuts, or other
variations your family likes. Go easy on the sweet
dressings.
Choice veggies. Based on what your child likes, you
could pack hearts of romaine lettuce or the tender
celery stalks. You don't have to buy these special;
just save them for your child and use the rest in
your own salad. Other tasty choices include baby
carrots, red or golden peppers, and various types of
olives. You may even want to buy a variety of
samples from the salad bar where you shop, and then
make up your own combinations later based on what
your family actually preferred.
For salads, you can create some very simple
dressings. Try these two from
The False Fat Diet :
- Egg-Free Mayonnaise
- Basil Balsamic Vinaigrette
Get more great recipes in the Autumn Lunches section
of
A Cookbook for all Seasons can be made ahead of
time and sent in a packed lunch.
Page 48 Dr. Sun's Granola (omit dried apricots and
raisins)
Page 59 Rainbow Rice
Page 116 Breakfast Rice (omit the raisins if you're
on a diet)
Page 145 Lasagna, whole grain pasta if the kids will
eat it
Page 149 Turkey Breast
Page 179 Oatmeal Spice Cookies
|
| |
|
|
|
| |
|
|
HOME |
|
 |
|
|
|
AUTHOR PROFILE |
|
|
| |
 |
|
 |
