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| Health & Wellness |
 Going
Organic -
Organic Menu Planning for Your FamilyBy Janet Rowe of Health & Natural Lifestyles Going organic is an essential move for any adult who cares about health and the environment. However, the health implications of choosing anything other than organic for children can be very serious in the long term. Only now are we becoming aware of the problems associated with the modern diet. From conception right through to adulthood, children are growing and developing. Everything that goes into or onto their bodies will play a part in their overall health, both now and in the future. Their smaller body systems are less mature, so children are more susceptible to chemicals than adults. They have a greater need for nutrients to ensure normal physical and brain development, to build up a strong immunity, and to develop self-esteem and pride. Adopting an organic lifestyle makes sense for every parent. It is no coincidence that an increased number of miscarriages and stillbirths, plus cancers, birth defects, heart diseases, allergies and auto immune conditions in children has coincided with the expansion of the processed, convenience-food market. Children need good, nutritious, fresh food and they need an environment that is as free from chemicals as possible. From the moment a parent makes the decision to have a baby, the emphasis should be on reducing the number of toxins in foods and in products used in the home. The best and safest way to do this is to go organic. Let’s start the school year off with healthy nutrition for your kids, allowing them to be all that they can be, reflective in their grades, personality, focus and performance. So how can do you incorporate these changes into foods your children will enjoy, as well as be something that they will actually eat? The first step is to create a meal plan, then get all the junk food and processed foods out of the house, and replace it with fruit, various nuts, whole grains, stevia, molasses, vegetables, etc. Learn that deserts can be made with fruits and stevia instead of white sugar and flour. Understand the differences in complex carbohydrates coming from vegetables, brown rice/pasta and grains instead of cookies, cakes, crackers, pop, processed cheese, etc. Learn how fibre and water are needed to keep the intestines going and using essential fats in homemade salad dressings is healthier. Make your own nutritious snacks, plan ahead, and give your children options and boundaries. Your children may complain at first and they may claim they are hungry, but don’t give in. Keep them well fed with different vegetables and proteins to ensure they are receiving the calories they are burning, just make them calories that count. Involve your children in the cooking, grocery shopping, and have them help you get creative. Children actually adapt to change faster than adults, and their bodies respond faster to good nutrition, especially when they are involved. Fats and Oils - Switch to small amounts of grape seed oil for cooking. Try cold-pressed olive oil, hemp oil, nut oils and organic seed oils for salad dressings, hummus, dips, spreads, etc. Clarified butter is also a better choice than regular butter. Avoid margarines and peanut butters which are full of fungus, hydrogenated oils and saturated fats. Proteins - Include wild fish, tuna and eggs into your diets. Stay clear of sausages, wieners and processed meats such as bologna, pepperoni, salami and smoked meats which are all full of chemicals, preservatives and nitrates. Lentils, beans and organic goat or soy cheese are also good proteins. And get out of the old belief that we have to have large amounts of protein. The average adult only requires 40-55 grams of protein daily and children on a graduating scale as they are growing to or are considered to be fully grown. Almost all people have trouble digesting large amounts of protein because of pancreatic enzyme deficiencies and dilution of enzymes through fluids ingested while eating. Learn to slow your eating and chew your proteins and other foods so that you can swallow them without washing them down with anything other than saliva. Remember proper digestive process requires nothing to drink 20 minutes before, during or until 20 minutes after eating. This allows the enzyme levels to remain higher for breaking down foods and assimilating nutrients. Fruits and Vegetables...and their juices - The brighter, more colourful, and more organic the better. Vegetables will be more filling than fruit, and provide some protein as well. Vegetables can be 75% of any meal. Use both raw and steamed or cooked in small amounts of water. Don’t be afraid to use spices such as fresh cilantro, basil, parsley, stevia, and small amounts of olive oil, lemon juice, sea salt and homemade dips to enhance the flavour. Create fun vegetable soups, dishes, and salads with lots of variations. Get creative, invest in a vegetarian cook book, learn to use fruits as treats and desserts with fibre, and make your own fibre bars with fruits, rolled oats, chopped flax, oat bran and good fats. Remember vegetables and fruits should be the main course of foods eaten daily, incorporating 7 servings per day. Fluids - Water is the most important fluid needed by all including children. Fresh spring filtered or bottled water is the preference. Spring water gives us some of the minerals our body needs for absorption of various vitamins, and nutrients. As a rule of thumb, half our body weight in pounds is the ounces of water our body needs in a day. This does not include juices, which need digesting. Cold herbal teas with a bit of pure apple juice can replace Kool-Aid or pop. The tea flavours available allow variety, and the pure apple juice brings additional sweetness and flavour. Janet Rowe, owner of Health & Natural Lifestyles Inc., offers Live & Dried Blood Analysis & a variety of therapies & therapeutic supplements. Call 403.212.6077 or visit www.healthy-option.com |