Children's nutrition

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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herb_info

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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fruitsveggies-resized-600

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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yams-AME076LH-resized-600

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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pizza-2527800-resized-600

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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file-313019385

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.

Pregnancy Diet Tips

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baby-2024-resized-600
  1. Limit junk foods, fats and refined foods. Avoid high sugar foods. Just the amount of sugar equal to 1 1/2 cans of soda daily increases risk for preeclampsia (pregnancy toxemia and high blood pressure) 17 times! Focus on a whole foods diet. Shop the parameters of grocery stores where the real food is, or shop in a health food store.
  2. Eat a wide range of healthy foods to assure the baby access to all nutrients. Avoid cabbages, onions, and garlic. They can upset body balance during pregnancy. Broccoli, cauliflower, cabbage, onion, milk and chocolate (the worst!) can aggravate colic in nursing babies. Avoid red meats.
  3. Work with a qualified health practitioner to help determine which herbs and supplements are right for you.
  4. Don’t fast—even for short periods where fasting might be helpful, like constipation, or to overcome a cold. Food energy and nutrient content may be diminished too much.
  5. Avoid chemicalized, smoked, preserved, and artificially colored foods. Eliminate deli meats like ham, bologna and salami since they contain numerous chemicals.
  6. Avoid caffeine (5 or more cups of coffee daily is linked to spontaneous abortion) and tobacco (linked to pregnancy complications, low birth weight, stillbirths, and SIDS- see below).
  7. Avoid chemical solvents, and CFCs such as hair spray, and cat litter. Your system may be able to handle these things without undue damage; the baby’s can’t. Even during nursing, toxic amounts occur easily.
  8. There’s evidence which suggests using non-stick pans may cause birth defects or infertility. Consider stainless steel, glassware or cast iron pans for your cooking needs during pregnancy.
  9. Avoid smoking and secondary smoke. Your baby, like you, metabolizes the harmful cancer-causing residues of tobacco. The chance of low birth weight, SIDS and miscarriage is much more likely if you smoke. Smoker’s infants have a mortality rate 30% higher than a non-smoker’s. Nursing babies take in small amounts of nicotine with breast milk, and become prone to chronic respiratory infections. Research shows smoking during pregnancy may also double your child’s risk of having ADHD (Attention Deficit Hyperactivity Disorder).
  10. Alcohol exposure is the most common cause of mental retardation in the U.S. More American babies are born with Fetal Alcohol Syndrome (FAS) than with Down Syndrome. Don’t drink to prevent FAS, mental retardation and motor-skill problems. Even small amounts of alcohol (3 to 6 ounces daily) may increase your child’s risk of Fetal Alcohol Syndrome. We recommend no alcohol at all during pregnancy.

To your best health,

Sarah Abernathy

Healthy Breakfast Foods- Healthy Diet Plan

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blog-celiac

The importance of having a good breakfast cannot be overstated, but a new survey shows about half of all families skip breakfasts together, even on the weekends. The right morning foods can do so much for you. Breakfast stabilizes morning blood sugar drops, provides sustainable energy, improves concentration and work or academic performance. Studies show that people who skip breakfast are actually more likely to have weight problems than those who don’t skip it. They also have slower reaction times and are more accident-prone. Children who skip breakfast experience have even more problems! They experience more hyperactivity, irritability, are tardy more often and create more classroom disruptions than kids who don’t. Incorporating Healing Herbs into Your Breakfast

Oatmeal: A very traditional herbal breakfast food. Oats are rich in calcium and magnesium for nervous system balance, and very high in fiber for healthy digestion. Top with roasted nuts for extra protein and a little honey or cinnamon. Serve with fresh or dried fruit and or yogurt for a healthy breakfast meal. Sometimes tolerated by gluten sensitive persons. ( In its natural form, oats are a gluten-free food, but today they are sometimes cross contaminated with wheat in the manufacturing process.)

Slippery elm gruel: When digestion is weak, a slippery elm gruel is often tolerated when no other foods are. Buy in bulk and heat with a little warm water on the stovetop as you would oatmeal. Slippery elm is incredible rich in mucilagenous fiber which soothes and heals an irritated digestive tract. It’s a good choice for recovery from stomach flu or other digestive disorders like Irritable Bowel Syndrome. Add a little ghee (clarified butter) or coconut oil for healthy fats. Gluten-free.

Quinoa: A good source of complete protein, fiber, essential fats and complex carbohydrates, quinoa may be one of the most neglected breakfast grains. Top with almond or rice milk and blueberries, sliced apples or raisins for tasty herbal breakfast. Gluten-free.

Healing herbal soup: Soup for breakfast? Why not? Soup is a great place to add antibacterial herbs like onion or garlic,  circulation stimulating spices like ginger or cayenne, and medicinal  mushrooms like maitake, shiitake or tremella. I use a miso base, but fish stock will also work well. A herbal breakfast soup is especially good for an immune boost in the wintertime or during a bout with a cold or flu. Add a piece of licorice or burdock root, or astragalus bark for extra immune benefits.

A healthy breakfast drink can be so much more than simple refreshment. If the body is weakened by illness or chemotherapy treatments, healing drinks are sometimes the only way for the body to take in nutrition. Drinks are also wonderful places to add whole herbs like ginger, cinnamon, aloe vera, or bitter herbs like gentian that help your body heal faster.

Did you know? In energetic systems of medicine like Traditional Chinese Medicine, how you take a drink is important. Cold drinks help your body cool down and relieve “heat” imbalances like fever, herpes infections and acne. Hot drinks warm you up and reduce “cold” imbalances like diarrhea, fatigue syndromes and severe menstrual cramps.

-Sarah

New Theories on Colic

Harvey Karp, M.D., author of The Happiest Baby on the Block, theorizes that colicky babies are suffering from what he calls “the missing 4th trimester” in their first three months of life. During this time, he believes that babies are missing a calming reflex, which was stimulated by the sounds and comforts of the womb. After a few months, most babies adapt to the drastic change, develop new calming reflexes and cry less. If you are nursing, watch your diet carefully. Sometimes mother’s milk is acidic from stress or diet. Avoid cow’s milk, cabbage, brussels sprouts, onions, garlic, yeasted breads, fried and fast foods. If nursing, consider a weak fennel seed tea or Earth Mama Angel Baby Milkmaid tea with added herbs to soothe baby’s digestion. Avoid red meat, chocolate, alcohol, sugary foods and caffeine until the child’s digestion improves. Tried and true digestive remedy for colic: try Gripe Water with ginger and fennel.

If symptoms don’t resolve after a few months or are accompanied by frequent vomiting, it may be a sign of infant GERD (gastroesophageal reflux disease). Consult with a pediatric gastroenterologist if you suspect your child has GERD.

To Life-long health,

Sarah Abernathy

Natural Baby Care

Caring for a new baby can feel like a daunting task, even for an experienced mom. In response, the baby industry is booming! There are literally hundreds of products to comfort and care for babies. And, there are hundreds of self-help books and websites with the “answers” to raising a healthy, happy baby. Through all of this, parents want to know what really works and what doesn’t. The truth is every baby is different and what works for one may not work for another. The best medicine for your baby is love, patience and thoughtful care. And there’s no question that once bonding through holding and breastfeeding is established, pretty much nobody can comfort a baby better than Mom herself. New babies instinctively know their Moms, by smell and by sight. Dads, too, play a key role. Babies recognize Dad as a caregiver, and will usually be soothed and calmed through his loving touch and care.

-Sarah

See preview chapters of my book, Do You Want To Have A Baby?

Millions of Americans struggle with fertility problems. Most can overcome them with simple lifestyle changes and natural therapies. Written by two experts in the field of Natural Health, Do You Want to Have a Baby? covers optimal nutrition for conception, the best fertility-enhancing supplements, and the documented success of bodywork therapies. The book also addresses the heartbreak of miscarriage and how to improve your chances if you’re at risk. Do You Want to Have a Baby? includes a step-by-step diet for nutritional demands during pregnancy with special suggestions for women expecting multiples. It provides detailed recommendations on herbs you can use safely during pregnancy and nursing, and what to avoid. An expanded section on the special problems of pregnancy reveals the best natural therapies to reduce fatigue, hemorrhoids, morning sickness, labor pain, stretch marks, swollen ankles and many other common complaints. This 176-page guide explains your options for labor and delivery, how to avoid unnecessary medical interventions, and even offers special recommendations for losing post-pregnancy weight. Look for the bonus section on natural baby care!

If you would like to see complimentary preview chapters of my book, Do You Want A Baby, click here.

-Sarah