Jeneration Eden

Tag: Eating

  • Breakfast of (Little) Champions

    Breakfast of (Little) Champions

     

     

     

    I often find myself robed and slippered, still in glasses, concocting fun smoothies for my kids before they run off to school. Admittedly, the grating sound of the blender first thing in the AM is hardly music to my ears, but as there’s a veritable symphony of yummy, healthy stuff whirring inside that glass container, I’ve learned to love it. The morning smoothies at our place are a perfect start to the kids’ school days and for the adults in the house who chug the remainder, it’s a terrific start as well.

    After 8-12 hours of fasting (which is my blog-y way of referring to nighttime sleep), children need to refuel. They must feed their developing brains and bodies, and starting off the day with whole grains, fiber and protein is a great way to do that. With math class, gym and choir practice on the horizon, children need the proper attention/energy/attitude; good morning fare can help in those departments. Heck, we all know that being famished is hardly a mood enhancer.

    And when it comes to weight control – for kids and adults – eating a morning meal is right up there on the list of things-to-do to maintain a healthy weight. Studies have shown that eating a good breakfast can keep a person on track, helping him stay physically active and reducing the risk of obesity. So those few extra minutes of sleep instead of a meal can turn into a few extra pounds if it becomes a habit.

    Now you’re probably saying to yourself: Are you out of your bloggin’ mind Jen?!?! Who has time to make a wholesome breakfast and still get the kids rolling out the door on time?  Well, you do!! Because here’s the thing — there’s no need to be that perfectly coiffed family sitting around a table with grapefruit halves and stacks of whole grain pancakes at the ready (although my kids do enjoy good whole grain pancakes…but they’re reserved for dinner). Believe me, mornings at my apartment don’t look so neat. But the goal should be that each junior heads out to school with a tummy that is happy and healthy. And you can make that happen…in a jiffy.

    And in even better news, you can be somewhat casual about measurements. Just focus on a nice combo of ingredients and you’re golden. Here are a whole bunch of healthy, quick and very tasty breakfasts you can whip up for your kids – the very same kids who will actually make the morning bell.

    SMOOTHIES

    • Grind up a tablespoon of flaxseed in the blender. When it’s smooth, pour in 1/4 – 1/2 cup of organic milk, around 1/2 cup of plain organic yogurt, a frozen (or fresh) banana halved and 1/2 cup of organic frozen strawberries and/or blueberries. Blend. If it’s too thick, add more milk and blend again.
    • I found this next smoothie online at yummy mummy kitchen. Pour 1/2 cup of unsweetened vanilla almond milk, soy milk or coconut milk into the blender. Add 1 cup of frozen pineapples, 1 cup of frozen mangos and a handful of fresh organic baby spinach. Scoop in plain organic yogurt and blend. If the blender is stopping, add more milk. (Add a dash of agave if it needs a kick of sweetness. You can also add some cubes to make it icier.) Yes, this smoothie is green, but as promised, it’s also yummy.

    YOGURT PARFAIT 

    • Grab a tall glass and scoop in some plain organic greek yogurt. Spoon on some organic fruit (blueberries, peaches, strawberries, bananas, mangos). More yogurt on that. Then granola. Then yogurt. Then fruit. Honey on top. And it looks real pretty.

    OATMEAL

    • Make oatmeal a breakfast staple — it’s an awesome way to start the day. You can make the stovetop kind (which takes about 10 minutes total) or go for instant. Once prepared, top it with chopped almonds, walnuts, fresh organic fruit or fruit preserves. Cool it off with some organic milk.

    NUTTY TOAST

    • Toast a whole wheat english muffin or a slice of whole what bread. Spread on some organic nut butter (peanut, almond, cashew), soy nut butter or sunflower butter. Slice some bananas on top. You can also swirl on a bit of honey.

    MORNING QUESADIILLA

    • Place a whole wheat tortilla on a warm frying pan lightly oiled with EVOO. Throw on some lowfat cheese (cheddar, muenster, swiss) and, after a minute or two, slice some organic apples on top — Granny Smith apples work great with cheddar. Fold and let cook until fully melted. Voila!

  • The Dish on Fish

    The Dish on Fish

     

     

     

    Would you be happy if, during dinner, your child asked “Could I have more salmon, please?” Well sure, it would be nice to know that your constant loop of ‘always say please and thank you’ had actually paid off, but I’m not channeling Emily Post here. I’m talking about the awesome fact that your kid wants more of a very healthy fish. But, if you’re regularly feeding said child farmed salmon, the great news might actually stop at those good manners.

    As a source of lean protein that’s rich in vitamins, minerals and Omega-3 fatty acids, seafood is an important part of a healthy diet. In particular, Omega-3 fatty acids are known to lower heart disease risk, reduce inflammation, help prevent cancer cell growth and improve infant brain development. And there are great recipes, like citrus-soy glazed black cod and mustard-broiled salmon that are easy to prepare and yummy to eat. So: eat any fish and be healthy — pretty straightforward, right?

    Not so fast. Because, as healthy as seafood is, there are many dangerous contaminants found in our waters, as well as synthetic chemicals that are added to farmed fish, that have done quite a number on the seafood that finds its way to our supermarkets. And then onto our children’s plates. And then into their bodies. Yeah, you get it.

    So, while it’s more important to eat regular servings of seafood than to avoid seafood altogether out of fear of contamination,it’s absolutely wisest to feed your family a steady diet of the healthiest and safest fish. And that’s something that, armed with a bit of information, anyone can do.

    Now back to salmon – which is very popular and one of my family’s faves. My advice? Children, women considering pregnancy and those with a baby bump should pretty much steer clear of Atlantic farmed salmon. That would result in reducing the intake of the dioxins, PCBs, fire retardants, pesticides and antibiotics that are found in those fish. A pretty horrifying list, no? And in case you were wondering, I don’t only care about the young set and those who are preggers. But an occasional serving of farmed salmon for a non-pregnant, healthy adult is ok; the above mentioned contaminants and carcinogens have much more dangerous implications for a developing fetus and growing children.

    Regarding so called “organic” salmon: there’s no organic standard for “aquaculture” in the U.S. and, while organic salmon farms off the coasts of Scotland and Ireland are regulated to a degree, there are still concerns about these farmed fish.

    Wild Alaskan salmon is a great option for everyone. Higher in Omega-3s than even the farmed stuff, it’s also considered safe and folks should enjoy regular servings. (Regarding serving size, here’s a little tip: 4 oz of fish is about the size of a deck of cards. An adult’s serving size is 4-6 oz; a kid’s serving size is smaller.) The wild salmon season runs from around May to November and if the healthy price tag is a concern, it’s worth eating it a little less often and supplementing with canned salmon, which is usually wild and is very versatile. Try this tasty recipe for easy salmon cakes. On this front, choose brands likeVital Choice that use BPA-free linings in their cans.

    And how about the ubiquitous tuna sandwich? While there’s nothing quite like tuna on soft whole wheat with lettuce and tomatoes (extra pickles, please), I’ll stop right here and tell you that albacore/white canned tuna is high in mercury and should be avoided (or eaten rarely) by, you guessed it, the kids and the pregnant ones. Mercury is a known neurotoxin – it can affect the developing brain and nervous system. Chunk light tuna is lower in mercury and can be eaten somewhat more often. But be aware – tuna is often a staple of school lunches. Find out what kind of tuna your child’s school serves and adjust his intake accordingly.

    There are obviously many “fish to fry” and so for seafood in general, try to buy the types lowest in contaminants – often smaller species and not bottom feeders – and err on the side of wild as opposed to farmed fish. But you don’t have to memorize anything. Download the Safe Seafood App for your iPhone or check out the Monterey Bay Aquarium Seafood Watch website for a complete list of the safest – and least safe – types of seafood.

    Be smart about the fish that you eat and feed your family. Look for the healthiest, safest options and make a habit of serving them. And then your family will really thank you.