Childhood Obesity

Recipes for Kids from my book, Diets For Healthy Healing

Maintenance Recipes for a Child’s Healthy Diet

Use these recipes on an ongoing basis once the initial healing diet is producing good results. Excerpted from my book, Diets For Healthy Healing

Breakfast

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Perfect Fiber Cereal

¼ cup sliced almonds ¼ cup pumpkin seeds ¼ cup sunflower seeds ¼ cup chopped walnuts a few pinches cinnamon and cardamom powder 4 oz. pitted prunes 4 oz. dried apricots 4 oz. dried papaya 2 tbsp. honey 2 oranges, sectioned 1 banana, sliced

Preheat oven to 250˚F. Toast the almonds, pumpkin seeds, sunflower seeds, walnuts in the oven. Add pinches of cinnamon and cardamom powder on top. Soak the prunes, dried apricots and dried papaya in water to cover. Add the dried fruit mix to a soup pot, and simmer over low heat to reduce liquid by half. Stir in the honey, orange sections, banana and nut mix. Serve warm or cold. Makes about 3 cups.

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Piña Colada Mineral-Enzyme Smoothie

1 cup pinapple, cubed and frozen 1 banana, frozen ¾ cups vanilla rice milk (or almond milk) ½ cup vanilla yogurt, frozen ½ cup orange juice ½ tsp. vanilla extract 3 tbsp. toasted shredded coconut

Peel and cube fruit before freezing. In a blender, mix all ingredients until smooth. Serve while frosty. Makes 2 servings.

Healing drinks

Strawberry Apple Lemonade

1½ qt. apple juice 1½ cups lemon juice 1 cup strawberries, sliced

Pour all ingredients into a large pitcher, chill and serve over ice.

Soups, salads, appetizers

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Roasted Potato & Sweet Potato Sticks

2 sweet potatos, cut into sticks 2 russet potatoes, cut into sticks 2 tbsp. grapeseed oil

Preheat oven to 500°F. Oil a baking sheet. Toss potato sticks with the grapeseed oil. Place side by side, not touching on baking sheet.

Bake for 10 minutes or until crispy. Season with sea salt, pepper, dulse flakes and herbal seasoning salt. Serves 4 people.

Fancy Cheese Nachos

1 lb. baked nacho chips 1⁄3 cup plain sparkling water 4 oz. kefir cheese (or low-fat cream cheese) 8 oz. low-fat pepperjack cheese 8 oz. low-fat cheddar cheese ½ cup spinach (or chard), shredded ¼ cup natural salsa

On a cookie sheet, toast the chips until crisp. In a pan over very low heat, simmer the water, kefir cheese, pepperjack cheese, cheddar cheese, spinach and salsa until cheese melts and is smooth. Spoon over toasted chips, then briefly place in the broiler to brown. Makes enough to fill a tray.

Entrées

Baby Shrimp Tostadas

8 oz. cooked salad shrimp ½ ripe avocado 1 tbsp. red onion, minced 3 tbsp. low-fat mayonnaise 2 tbsp. lemon juice 1 green jalapeño chile, minced 1 tbsp. fresh cilantro, minced 1 tsp. lemon-garlic seasoning 24 tostada chip rounds

To make the topping, mix the avocado, onion, mayonnaise, lemon juice, jalapeño, cilantro, and lemon-garlic seasoning. Divide this mixture on the tostada chip rounds. Top each with the shrimp. Broil 1 minute and serve hot. Makes 24 mini tostadas.

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Deep Dish Italian Pie

Like a mushroom pizza without the crust.

1 (15 oz.) jar natural pizza sauce 1 small eggplant, peeled and sliced 1½ cups grated low-fat mozzarrella cheese 1 yellow onion, sliced 1 tsp. Italian herb blend ½ tsp. anise seed 2 tbsp. olive oil 1 red bell pepper, sliced 1 lb. mushrooms, sliced 1 lb. fresh tomatoes, chopped ¼ cup red wine 2 tbsp. grated parmesan cheese

Prepare a 9" x 13" pan. Preheat oven to 375°F. Sauté the onion, Italian herbs and anise seed in 2 tbsp. olive oil for 5 minutes. Add the red bell pepper and mushrooms; toss until coated. Add the tomatoes and toss to coat. Spread pizza sauce to cover bottom of the pan, and cover with the eggplant slices. Cover with the mozzarella and top with the tomato/mushroom mixture. Pour on rest of pizza sauce and sprinkle with the red wine and parmesan-reggiano cheese. Bake covered for 20 minutes. Remove cover and bake for 20 more minutes. Cut in 9 big squares to serve.

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Diet for Children's Health

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This sample diet for optimal health for your child has been kid-tested for taste.On rising: offer a protein drink, and 1 tsp. liquid Multi-Vitamin/Mineral especially if the child’s energy or school performance is poor; or the child always seems to be ill.

Breakfast: have granola with apple juice or yogurt and fresh fruit; or have eggs, scrambled or baked (no fried eggs); or hot oatmeal or puffed kashi cereal with maple syrup or yogurt.

Mid-morning: whole grain crackers with kefir cheese and fruit juice; or dried fruit leathers with yogurt or kefir cheese; or crunchy veggies with peanut butter; or trail mix stirred into yogurt.

Lunch: have a veggie, turkey, chicken or shrimp sandwich on whole grain bread, with low fat cheese. Add corn chips with a low fat dip; or bean soup with whole grain toast; or have a vegetarian pizza on a chapati crust; or spaghetti or pasta with parmesan cheese sauce; or a Mexican bean,veggie, or rice burrito with fresh salsa.

Mid-afternoon: have fresh fruit or fruit juice, or a kefir drink; or a hard boiled egg and some trans-fat free whole grain chips with a low-fat dip; or some whole grain toast and peanut butter or other nut butter.

Dinner: have whole grain or egg pasta with vegetables and a light tomato/cheese sauce; or a baked Mexican quesadilla with low fat cheese and some steamed veggies or a salad; or roast turkey with cornbread dressing and a salad; or a tuna casserole with rice, peas and water chestnuts.

Healthy Healing Article: Weight Control For Kids

America’s children are becoming an overweight generation…Today 1 in 3 U.S. children is substantially overweight or obese. America’s adults are paying more attention to their diets, but statistics show that U.S. kids are the biggest they’ve ever been. Childhood obesity has doubled in just the past two decades! It’s now the most prevalent but preventable nutritional disease in the U.S. T.V. food advertising especially targets kids with an ever widening array of chemical-laced, genetically altered foods, and junky foods with too much fat, salt, sugar and calories. Some kids eat out of a box most of the time! U.S. schools have dropped the ball for children’s health, too, offering kids more fatty, nutrient-starved meals and less physical exercise.  Our high tech age saturates today’s kids with computers, T.V.’s, cell phones and video games - but much less active playtime, exercise and outdoor play than any previous generation. P.E. classes in U.S. schools, most sports and many extra-curricular activities have been dropped, and our kids are paying the price. Most kids attend only 1 or 2 physical education classes a week. Forty percent of boys 6-12 can’t even touch their toes; American girls actually run slower today than they did 10 years ago. P.E. teachers have been reassigned to other classes in seventy-five percent of U.S. schools. Today’s kids watch up to 28 hours of TV a week. By the time U.S. kids reach their senior high school year, they’ve spent over 3 years of their lives watching TV.

Even more alarming, heart disease is now traceable to early childhood. U.S. doctors are discovering that many American teens (even some 3 year olds) already have fatty deposits on their coronary arteries. And, type 2 diabetes is increasingly being diagnosed in overweight kids. Today’s kids rely on junky snack foods. Children are rewarded with food for good behavior or denied food for punishment from an early age. As they grow older, kids tend to continue that cycle by rewarding themselves with salty, sugary, fatty snacks, soft drinks, and nitrate-loaded lunch meats before parents even come home from work.

Overweight children face early degenerative diseases, low self-Esteem, depression and rejection by peers. Getting weight problems under control at an early age is critical for later health. If a child’s extra weight hangs on through teenage years, there’s a 77% likelihood they will be overweight as adults. But, crash diets aren’t the answer.  Changing the focus to health, to having a fit body instead of a thin body can make all the difference in managing weight. Kids need mineral-rich building foods, fiber-rich energy foods, and protein-rich growth foods. A light detox can start a good weight control program for an overweight child, who usually has toxic overload from too many chemicalized foods. A gentle detox normalizes body chemistry.

My JUNK FOOD DETOX for KIDS is a 3 day diet. Avoid highly processed, junky foods, red meats and dairy foods, except yogurt during this detox. On rising: give the child citrus juice with 1 teaspoon of acidophilus liquid, or a glass of lemon juice and water with honey or maple syrup. Breakfast: offer the child fresh fruits, especially apples, pineapple, papaya or oranges. Add vanilla yogurt or rice milk if desired. Mid-morning: give the child fresh carrot juice. Add ¼ tsp. ascorbate vitamin C or Ester C crystals to neutralize body toxins. Lunch: give the child fresh raw crunchy veggies with a yogurt dip; or a fresh veggie salad with lemon/oil or yogurt dressing. Mid-afternoon: offer a refreshing herb tea, such as licorice or peppermint tea with honey. Dinner: give a fresh salad, with avocados, carrots, kiwi, romaine and other high vitamin A foods; and/or a cup of miso soup or other clear broth soup. Before bed: offer a relaxing herb tea, like chamomile tea. Add ¼ tsp. vitamin C or Ester C crystals; or a cup of Miso broth for strength.

Once the light detox is over, begin a healthy diet. Breakfast is a key for weight loss for kids. A high fiber breakfast cuts a child’s calories by up to 200 calories a day and holds appetite until lunchtime. Add fresh plant, enzyme-rich foods to the child’s daily diet.

To Life-long health,

Linda Page