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for the recording of Clara's talk.
Enjoy!
Clara put before us the question we all ask: "How can I balance my family's food and snacks so they are at their best/have energy and vibrancy?"
The truth is, there's lots of information out there. It can be overwhelming and confusing. We wonder about sugar, fat, protein, and fiber and how much is healthy. The key is that balance is what the body wants. Be practical. Breathe. It's okay if we're not doing it every time.
"Don't let perfection be the enemy of the good."
Think about the overall picture...if you're hitting a balance 3 times/week, then it's okay to go out to pizza for dinner.
TIP// Make sure there's something from every food group at every snack and meal. Balancing blood sugar to avoid crashes is so important--instill it young!
NOTICE STRESS: stress majorly affects your digestive system. Is you're too stressed, you don't release the enzymes necessary to digest your food.
TIP// slow down before your meal. Pause. This helps take in and digest food properly. "Good stress," on the other hand, is released first thing in the morning. Sugar makes that fluctuate (i.e. "crashes") where fat/fiber/protein make a slow decline, which is healthy.
PICKY EATERS: we all have them. They're also called "toddlers." Think about how they might just have a different rhythm and balance. Take notice and try to figure out what's specific to them and how they eat. They might actually not like certain foods. That's just the way it is.
TIP// just encourage them to have something. Relieve the pressure to eat everything.
WHAT TO HAVE
(all photos courtesy of Clara)
(all photos courtesy of Clara)
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| A healthy snack for all! |
::Local honey can be a tonic for the body. Try:
- Uncle Harry's Western Washington raw honey
- 1 Tbsp/ day for adults
- 1 tsp/ day for kids
::Vitamin D is one of the most important things for our immune systems. It's only in a few foods: oily fish (but consider the source), egg yolks, and fortified milk + cereal (though watch out for what kind; D2 vs. D3, which is from the sun).
::Probiotics--our systems thrive on it. Good gut bacteria is important. NOTE: make sure there's live organisms in your yogurt
::Probiotics--our systems thrive on it. Good gut bacteria is important. NOTE: make sure there's live organisms in your yogurt
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| Kefir, Chia seeds, and blueberries make a great smoothie |
::Organic vs. Non-Organic: Visit www.ewg.org for a list of pesticides and the current Dirty Dozen.
VEGGIE HACK: Slightly steam your veggies! Releases enzymes that are good for us, makes a sweetness. Stick them in the microwave for 30 seconds or so.
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| Superfood Veggie Cakes make a yummy snack |
Get your whole family in on choosing balanced snacks with this activity, teaching balance and moderation.
Collect three canisters/bowls. Pick one item from each of the following categories and place in a container.
- Protein--seeds, legumes, nuts, hummus, milk, yogurt, etc.
- Fat--many of the protein choices have plenty of fat. If you choose something low in fat, like edamame, accompany it with cheese to strike a good balance of fat and protein.
- High-fiber Carbohydrate--dried fruit, fresh fruit, high fiber crackers
- Refined Carbohydrate (optional)--pretzels, crackers, chips
Further Discussion
- What is something you'd like to work on in your diet?
- What do you need to start the change or take the first step?
- What can you do this week?
- What are you proud of doing now for your family's health and nutrition?
Clara Barnett, ND, LAc
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