HEALTH MATTERS

WELLNESS WEDNESDAYS

"Education is the most powerful weapon you can use to change the world." 

                                                   --Nelson Mandela

When it comes to the health of our children, parents agree on one thing:  we will do whatever it takes. 

The Growing Healthy Kids movement is improving parents� knowledge about the foods to eat more of as well as the foods to eat less of, plus the importance adding regular, healthy doses of physical fun and fitness.  Our education programs teach kids and adults how simple it is to eat well.  We empower them with knowledge and skills to prevent high blood pressure, diabetes, high cholesterol, obesity-related cancers and other preventable diseases.  Learning to eat smart  helps children get to � and stay at � healthy weights.  The key to our children living lives longer than ours � not shorter - is teaching them how to make lifelong habits of eating foods that are good for us and planning fitness into each day to prevent obesity and obesity-related diseases. 

Lessons children learn in our kitchen classroom are what I fondly call THE RECIPE FOR GROWING HEALTHY KIDS.  Here is the list of 5 essential ingredients:

PROTEIN

FACT:  Kids will learn better when they start the day with a burst of protein. 

About � of what we eat should be protein.  Choose to eat fish at least 2 times a week.  Choose lean, low-fat proteins.  Avoid or limit meats loaded with fat. 

GHK TIP:  Include protein in your kids� breakfast every day.

FATS

FACT:  There are 3 kinds of fats: one is good and two are the bad kinds of fats.  Most of the fats we eat should be the good fats.

Good fats:  unsaturated fat

Sources of unsaturated fat:  nuts, fish, liquid vegetable oils, flax seeds, avocados

Bad fats:  saturated fat and trans fats

Sources of saturated fats:  any food that comes from an animal (meat, chicken, ice-cream, cheese, milk (except for skim milk), etc.)Sources of trans fats:  look on food labels for any ingredient that includes the words "partially hydrogenated�

GHK TIP:  Make most of your fats the �good� kind and eat fish at least twice a week.

   CARBOHYDRATES

FACT:  There are good carbohydrates and bad carbohydrates.  Most of the carbs we eat should be the good fats.

The good carbohydrate:  dietary fiber

Sources of dietary fiber:  vegetables, fruits, beans, whole grains, lentils, split peas

Why we need dietary fiber:  Fiber is only found in foods that come from plants.  Fiber is what fills us up.  Aim for 28-35 grams of dietary fiber a day.   Most children (and adults) eat far less dietary fiber than their bodies need. 

The bad carbohydrate:  sugar

Sources of sugar:  sodas, candy, processed foods, most breakfast cereals, energy drinks, fruit juices. 

GHK TIP:  Choose breads and pastas that have �4 or more� grams of dietary fiber per slice or per serving.  Check the Nutrition Facts label and limit foods that have more than 5 grams of sugar per serving.   Learn the difference between good and bad carbs and use this knowledge when you and your kids are grocery shopping.  

WATER

FACT:  Water is the fluid we need to drink the most of.  Most people drink far less water than they need.  Drink water, not soda.  Aim for 8 glasses of water a day.

SLEEP

Did you know that getting enough sleep is key to losing weight and staying at a healthy weight?   Provide guidance for your children so they have a regular bedtime to ensure they are getting plenty of sleep every night.  

GHK TIP:  Establish �sleep hygiene� habits such as turning off the TV, the computer, cell phones, and other electronics at least an hour before bedtime and not drinking caffeinated drinks in the evening to wake up feeling refreshed every morning.

From our expanding recipe collection from the Growing Healthy Kids' Test Kitchen, I am happy to share this amazing variation on a traditional pesto recipe.  It features walnuts, a great source of good fats and omega-3s, and parsley, which has incredible benefits as an anti-inflammatory. 

GROWING HEALTHY KIDS:  Our Recipe Collection

WALNUT PESTO

INGREDIENTS:

• �        1-1/2 cups walnuts
• �        2 garlic cloves, finely chopped
• �        Crushed red pepper
• �        Sea salt
• �        � cup minced flat-leaf parsley
• �        � cup EVOO*
• �        � cup freshly grated Parmesan cheese

DIRECTIONS:

Preheat oven to 350.  Spread walnuts on a baking sheet and toast for 12 minutes, or until golden.  Cool the walnuts and finely chop.

In a mortar, mash the garlic with a pinch each of crushed red pepper and salt until a paste forms.  Add the walnuts and parsley and pound to a coarse paste.  Slowly add the olive oil, pounding and stirring until blended.  Stir in the Parmesan and season with salt. Serve over roasted vegetables or whole grain pasta.

NOTE:  You can also make this in a food processor, quickly pulsing the ingredients.

*Extra virgin olive oil 

Education IS the most important weapon we can use to change the world.  Start with your own world and educate yourself family about the importance of reading food labels to identify foods containing the good carbs and good fats. Include some protein in your children's breakfasts every morning.  Every child deserves access to healthy foods and daily activity, beginning with YOUR children.  

In gratitude,

Nancy Heinrich

Growing Healthy Kids

GRATEFULNESS AND GRATITUDE

WELLNESS WEDNESDAYS

�You think this is just another day in your life.  It is not just another day.  It is the one that is given to you today�It�s the only gift that you have right now. And the only appropriate response is gratefulness.�

                                --Brother David Steindl-Rast, a Benedictine monk

This week's issue of WELLNESS WEDNESDAYS is dedicated to gratefulness.  The fourth Thursday of November is the celebration of Thanksgiving, a special day in American history.  It is a celebration of giving thanks, a historical reminder about the Pilgrims and the American natives breaking bread together, creating family and community traditions, of being grateful. 

Thank you to farmers like Lisa Brenneman.

Thank you to the children who come and learn at our programs.

Thank you for family (that's my brother Bill, on the left, with some of the kids)

Thank you for family (my brother, Rob, on the left with his son, Robbie at the new family farm).

Thank you to the volunteers who
provide the fuel for our programs.

Thank you for the staff who assist in our
Growing Healthy Kids in the Kitchen programs.

Thank you to our volunteers at our
annual Hummus at Humiston events,
where we connect kids with the local farmers. 

Thank you to the farmers who grow what we need.

Thank you to friends.

The mission of Growing Healthy Kids, Inc. is to improve the health � and lives � of America�s children by focusing on good foods and physical fun.  Our programs educate parents and children about the �how� and �why� of eating locally grown vegetables, fruits, and whole grains and creating plant-based meals that are easy and economical to prepare.  Because of this mission, we get to play with the people who are growing good foods, take farm trips with kids, and create healthy recipes in our Growing Healthy Kids Test Kitchen.  In our work to improve health literacy and reverse childhood obesity and obesity-related diseases, there are many things for which I am grateful.

To watch an inspirational video and listen to the words of Brother David Steindl-Rast, including the music of my friend, Gary Malkin, click here.

Here are some of the things I am grateful for today and every day:

The local farmers who grow the Swiss chard, Tuscan kale, Purple Cherokee tomatoes, spinach, pumpkins, watermelon, navel oranges, Ruby Red grapefruits, pecans, Shitake and Portobello mushrooms, basil, parsnips, sweet potatoes, butternut squash, and other beautiful vegetables, fruits, and nuts that fill the recipes we create with and for Growing Healthy Kids.  Several of the local farmers who partner with the Growing Healthy Kids project and to whom I am grateful include Louis Schacht (Schacht Groves), Kevin O�Dare (Osceola Organics), Linda Hart (Crazy Hart Ranch), Lisa and Dan Brenneman (Florida Veggies and More), and Brenda and Jim Gibbons (Gibbons Organics).  For a link to some amazing recipes featuring the foods we highlight in the Growing Healthy Kids Test Kitchen, click here.

The local chefs who are using foods grown by our local farmers instead of vegetables grown 2,000 miles away.

The parents who are seeking better foods for our children who eat two of their three meals through the free and reduced school meal program.

The volunteers who make our educational programs so much fun.

The children who have attended and those who will attend our educational programs, because they are the true leaders of Growing Healthy Kids.

Most of all, I am grateful for family.  We are all family in this adventure called life! What are YOU grateful for?

In gratitude to each and every one of you,

Nancy Heinrich

Growing Healthy Kids, Inc.

NATIONAL DIABETES MONTH AND SUPERFOODS

WELLNESS WEDNESDAYS

"I saw many people who had advanced heart disease and I was so frustrated because I knew that if they just knew how to do the right thing, simple lifestyle and diet steps, that the entire trajectory of their life and their health would have been different."

                                                    --Dr. Mehmet Oz

November is National Diabetes Month.  Diabetes is the reason why I started the Growing Healthy Kids movement.  After working with thousands of adults with uncontrolled diabetes and teaching them how to control their blood sugars and helping many of those thousands get off most or all of their medications, I came to the conclusion that the childhood obesity epidemic was a goldmine for Big Pharma and the Big Box Food companies.   Turns out I was right. Got diabetes?  Take a pill.  Got high blood pressure?  Take a pill?  Got high cholesterol?  Take a pill.  The problem with all these pills is that they were tested in clinical trials on adults and now we have a whole generation of kids with obesity-related diseases like diabetes and doctors are putting these kids on pills that were never tested on kids.

 

Eating too much of the bad foods (i.e., high fat, high salt, high sugar, high calorie) is a surefire way to increase your risk of gaining excess weight and developing diabetes.  A simple solution?  Spend a little bit of time planning and cooking meals instead of being led to believe that you are in so much of a hurry to get to your job that you have to go through the McDonalds drive through and then on to the pharmacy to pick up the drugs to control your blood pressure, blood sugar, and cholesterol. 

Diabetes is simply a condition where there is too much sugar in the blood (eating too many refined carbs like sodas, white potatoes, white bread, and high sugar cereals) and/or the body is not using insulin correctly (not enough exercise).   A simple answer?  Start incorporating more superfoods and more exercise into your life and the lives of your children.  Make a simple commitment to make one change a week for ten weeks. 

At the Growing Healthy Kids Test Kitchen, parents tell me, �My child will never eat that!�  When the child helps in the kitchen, the answer usually is a resounding, �Can I have more?�  When learning is personal and first-hand, we understand more.  We are lose our fears when the unknown becomes the known.

I like eating superfoods.  My goal is to eat several of them a day.  A key recommendation for healthy eating is to eat fish 2-3 times a week.  The fish mentioned most often is wild salmon.  Salmon, like all fish, contains the good kind of fat called unsaturated that most of our fat should be.  Eating the right kind of fat is essential if you or your kids have diabetes because the risk is 2-4 times higher for a heart attack or stroke. 

At  the Growing Healthy Kids in the Kitchen programs, we teach by having fun.  In November, because it is a month when there is more discussion about diabetes, we like to kick off new campaigns to teach kids and their parents how to get more superfoods into their meals each week.   

Check out these pictures from our First Annual Growing Healthy Kids in the Kitchen with Chef Chris Bireley at Osceola Bistro.  Click here for the salmon gravlox recipe.  Thank you, Chef Chris, for an amazing adventure with healthy food at your beautiful bistro!

This young boy was full of questions for Chef Chris!

Kids learned how to make fruit kabobs for
their own holiday parties!  Easy, healthy, and fast!

Kids helped prepare the fresh citrus and dill
for the salmon gravlox.

Tasting the salmon gravlox on fresh bagels - yum!

Do the right thing.  Eat more superfoods.  Make simple changes.  Growing Healthy Kids is looking forward to coming to YOUR city in 2014!

In gratitude,

Nancy Heinrich

Growing Healthy Kids, Inc.