There is a school supply list that we follow thoroughly before school starts every year. There is also perhaps the most important supply list for our children: their healthy body supply list.
Statistics show that obesity in children has more than tripled in the past 30 years. Two facts that really concern me as a parent are: the obesity increase on children aged 6 to 11, which has gone from 6.5% in 1980 to 19.6% in 2008. The second one is, that in children aged 5-14, the leading cause of death after accidents is cancer. Also, in the last two decades, type 2 diabetes, a disease usually diagnosed in adults age 40 years and older, has been reported among children and adolescents with increasing frequency in the United States.
Let’s help our children to have a healthy start every day:
Breakfast is the most important meal of the day: Good sources of protein are crucial for a healthy start. It helps to nurture the brain to think, focus and perform physical activity. Protein also helps to keep sugar levels balanced throughout the day. Smoothies are a great choice to bring all those important nutrients first thing in the morning if you and your children can’t go for the whole cooked meal. Coconut milk is a good choice, because coconut has Medium Chain Fatty Acids (MCFAs), these good fats are very important for the brain and are not stored right the way, but rather used in the body as energy. You can also use almond milk or rice milk, which can be easily made at home. To either type of milk you choose, you can add a different fruit or fruits every morning. Raspberries, blueberries, black berries are a good option for their high content of antioxidants. Peaches are in season now and they make a very tasty smoothie. You can also add pecans or walnuts (for children five and older, avoid if there is any allergy to nuts), pumpkin-seeds (are very high in zinc, an important mineral for keeping the immune system strong), ground sesame seeds (high in vegetable protein and calcium), ground flax seed, a tsp of Chia seeds (very high in protein and omega 3 and 6 essential fatty acids). Bee Pollen is another complete form of protein (called a super food) plus it has all the vitamin B’s in high amounts. If you need a sweetener, use Stevia. Once you have all this ingredients, you can opt to add a protein powder that has a variety of nutrients to complement the smoothie like Love and Peas (made with yellow pea protein, beans protein, antioxidants from pomegranate, berries, grape seed extract, rice bran, bamboo fiber and Stevia as sweetener. Blend it and serve. Because it is in a liquid form, it is rapidly absorbed, easy to drink and delicious tasting.
Snack and lunch time:
Use natural sources of drinks. I personally encourage my children to drink water. Water is an essential nutrient their body needs. No added sugars are necessary. Some studies show that a mere 2% drop in body water can trigger problems like fuzzy short-term memory and trouble with basic math.
Organic yogurt with chia seeds sprinkled on top and their favorite chopped fruit. An avocado sandwich, you can mix the chia seeds in it too for a complete little meal. Fish or chicken fingers sauteed in coconut oil are delicious and can be made the night before. Try to add vegetables to their lunch, but don’t stress out so much if they don’t want them, you can make up later at home. I always include them to add color and eventually they eat them, especially carrots, cucumbers and cherry tomatoes.
Research also shows the importance of supplements for children. Minerals and vitamins are necessary for growth and tissue repair, immune strength and healthy digestive system. I like Sunshine Heroes Multi-Vitamin and Mineral, Super Omega 3 chewables in a delicious fish shape, Calcium plus Vitamin D, Elderberry Immune and Probiotic Power. These formulas contain a proprietary blend of whole foods, fruit juice concentrates and micronutrients, supplying health-protective antioxidants and phytochemical nutrients.
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