Get Your Kids Eating Healthy and Save Them From The Obesity Crisis

Let me start out by addressing the childhood obesity crisis with this statistic: According to the Centers of Disease Control and Prevention, 16% of children (that's over 9 million) 6-19 year olds are either overweight or obese. This number has tripled since 1980, and in addition to this 16% of children, another 15% are highly at risk of becoming overweight and later on becoming obese. Everyone has seen this first hand in some shape or form in their everyday lives. Even just walking around a mall, movie theatre, or public area you can the disgusting and deadly American eating habits that we're teaching to our children. The issue of childhood obesity is becoming so dire and important of an issue that the first lady is addressing and acting to solve the ever growing problem in this country. We have to make a change in how and what we tell our children about what nutrition is and how it can actually taste good. Change is something that parents do not want to endure but parents also have to look at this country and their overweight or obese children and admit that something has to change and the solution to this problem is having parents learning how to cook nutritious meals and know what to purchase at the supermarket that their children and family will eat and most importantly enjoy.

Zero Doesn't Always Equal Zero

While shopping in the grocery store parents must realize that mostly all the cheap and sale items are usually in the front and most convenient aisles, and they don't do this to make your life easier but so you will buy their unhealthy products that have mostly zero nutritional benefits. These foods in the grocery store are always full of unhealthy options like processed food that are full of chemicals, dyes, saturated fat, terrible oils, and trans fats. Even if the package professes that it contains zero grams of trans fats, don't completely believe what you see because food manufacturers do not have to post the existence of trans fatty acids on food labels if the food has less than .5 grams per serving. Now the key words here are Per Serving meaning if you have more than the recommended serving then you could easily be eating several grams of trans fat. Trans fatty acids are a derivative of margarine and other highly processed oils such as partially hydrogenated oils. If the product suggests that it contains zero grams of trans fat and it has partially hydrogenated oils in it then it contains trans fats.

What to Avoid and What to Follow

Now that you're out of those aisles you must remember to look at food labels and understand what they mean. If you cannot decode a nutritional label then you should not be shopping for anybody. Try restricting your purchases to have less than 2.5 grams of saturated fat, less than 300 mg of sodium, less than 200 calories, and most importantly the product should have very few ingredients and ingredients that are familiar to you (these numbers are an estimate and only a general guideline to follow, but it varies on what the product is). You don't want a laundry list of ingredients full of chemicals and high fructose corn syrup. Don't be easily fooled by the 100 calorie snacks either because they may have 100 calories but they usually have a lot of ingredients that are chemically altered. Also try to avoid sugar free products because they are composed of sucralose or aspartame, which are regulated by the FDA but in my opinion shouldn't be.

Some Healthy Tips to Healthy Eating For Your Children and Family

Now that you're ready to accept change for the better you can start buying better products for you and your family that will translate into losing and maintaining a healthy weight and improving your overall mood and mental health. While shopping try to buy whole foods such as fruits and vegetables. You can also buy frozen vegetables for two good reasons; they are generally more nutritious and frozen at their peak of nutritional greatness and they also last longer when they are frozen. Try to steam your vegetables because then you will get the most nutrients out of them. Give your children whole fruit instead of fruit drinks because those drinks are filled with as much sugar as soda. Sure you're getting antioxidants and other vitamins but if you're not getting any fiber which counteracts the natural sugars in the whole fruit. So with the whole fruit your children are getting vitamins and fiber, which will counteract the natural sugar (which is still much less than fruit drinks). Another great meal option for your family is making Quinoa (keen-wah) in replacement of chicken or turkey. The Quinoa is a complete protein and it will make your children full the same way that meat does. Now you can still have chicken and turkey, but try to replace them with a whole grain such as Quinoa maybe a few times a week and see how you feel. You can add mixed steamed vegetables or even make a ratatouille which is filled with all of your favorite vegetables.

Now Playing, Triple F: Feel Full Faster

Have you ever had the feeling that you wanted to just feel full already and make your stomach stop growling and craving more food? Well I think that everyone has had this dilemma at some time in their life, but few of us have successfully tamed our stomachs and most important our minds into believing that we're actually full even when we're craving more food. We have to dissect this problem by looking at the stomach of course, but also the brain. In order for your stomach to feel the complete sensation of fullness, the brain must also understand that you mentally no longer want to eat. At this moment you will feel full and have no more cravings or sudden urges to stuff your face. There are several ways to achieve the goal of feeling full faster and most importantly prevent overeating. Here are a few tips you can try to help your stomach and your brain get on the same page.

Tip #1: Chew your food slowly and multiple times.

This is a very useful tip but it is also one of the hardest tips to follow in my opinion because in order to practice and use this tip you have to have a strong will power. For example, imagine your stomach is empty and your blood sugar is very low and the only goal you have in mind is to eat any thing and everything in sight. Well few of us would think to restrain ourselves and remember to chew every bite at least 15-20 times. I suggest trying this tip at dinner time when your blood sugar is at a normal level and you're not a complete food zombie. By chewing your food more, you'll realize that you enjoy and savor the flavors and textures of the food more rather than shoveling it down your throat and you'll feel full (mentally and physically).

Tip #2: Snack on whole foods before a meal.

This tip is for all of us who have little or no will power whatsoever. Before your about to eat a large meal (or so you think), try eating some snacks before hand and you'll feel fuller faster. Now you can't eat any snack you want like potato chips, cookies, processed crackers, or nachos, no those items (I'm not even gonna refer to them as food) are junk not snacks. Now what you can eat is fiber rich snacks such as 100% whole wheat or rye crackers (Wasa crackers are a good choice), about a handful of almonds/walnuts/pecans, carrots/broccoli/celery, and some hummus of your choice for dipping the crackers and veggies into.

Tip #3: Replace those fries for it's predecessor, the simple potato.

A major problem that people make is choosing poor and unhealthy side dishes at dinner or even lunch time. The problem lies in the fact that we're so used to eating fried foods such as french fries instead of having let's just say a potato. Instead of making poor choices, you can make better side item choices by serving sweet potatoes, a side of black beans, or a side of Quinoa. All of these side dishes are loaded with protein and fiber so you'll eat less and feel fuller faster (Triple F strikes again). You can be creative now and add any spices, seasonings, or sauces to you side items, on the other hand when all you could put on those nasty fries were sodium and sugar (high fructose corn syrup) loaded ketchup. Personally, I add Cinnamon to my cooked sweet potato, it gives it a nice spice and flavor similar to brown sugar but without being too sweet. If you really want and are seriously craving french fries try cutting up a sweet potato into similar french fry shapes and bake them in the oven for 20-25 minutes at 350 degrees or until cooked to your liking.

Inspirational and Helpful Foods Before and After Workouts

All of us wish that there was a magical drink or food that gave us the energy and strength to get through a vigorous workout. If you walk down any aisle in the supermarket where they sell "energy" or "power" bars, you'll notice that they are loaded with calories, sugar, and yes even fat...not to mention the ingredients. People are willing to sacrifice all of that to gain energy to jump start their workout and also get the most out of their workouts. There are other foods, drinks, and methods that unleash your inner animal without adding too many calories, sugar, or fat to your body. There are a few myths some deem to be true, but are unmistakably false.

Myth #1: I need to drink a sports drink in order to get energy and gain electrolytes while I workout.

This myth is common because a lot of people want to retain their energy levels while exercising, but they are simply victims of corporate advertising. Sport drink companies want you to simply buy their product and the best way for them to achieve that goal is to tell you that you need the drink in order to stay energized. The truth is that sports drinks are filled with calories (which are empty, meaning no nutritional benefits), sugar (even deadly high fructose corn syrup), and yes chemical colors and dyes. This is the lie that many succumb to in order to gain and maintain electrolytes? The truth is that you can get more electrolytes in a tomato or a banana rather than downing a sports drink. If you are really concerned about losing electrolytes I would recommend having a sliced tomato or simply tomato juice (Low Sodium V8 Juice is fine) before you workout. While you workout simply drink water, water, water!

Myth #2: I need energy drinks and protein drinks/bars in order to get the most out of my workout.

The marketing world of protein and energy drinks is very misleading and confusing to everyone. The claims that these marketing fat cats come up are almost comical, for instance, they suggest that if you eat or drink their product then you will turn into the Governator in a matter of minutes. The sad truth is...we want to believe they work so we end up buying these products because we want all the results with none of the work or effort. Many of these energy-shot products are not even approved by the FDA (and the FDA approves many products that I think should be disapproved such as aspartame and sucralose but that's for another topic). So in essence, we don't even know what's in these products that we're putting in our bodies and we're doing this in order to be healthy?! The truth is the protein that these bars and drinks use is either whey or soy protein which I don't think are good for your body. I suggest that you eat a solid and natural protein rather than these strange and highly processed proteins. A few that I eat are Fage 0% Greek Yogurt or some organic almond butter on a cracker or toast.

The Greek yogurt is probably the best thing to eat before or after a workout because it is low in sugar (8 grams per serving), fat (zero total and saturated fat, hence 0% yogurt), ingredients (only 1, the yogurt itself...shocking!), calories (90 per serving), and very high in natural protein (15 grams).

Almond butter is another great snack to eat before or after a workout because you get the natural protein but almond butter is also lower in saturated fat when compared with classic peanut butter. Almond butter has 2.5 grams of saturated fat per serving while peanut butter has about 3.5 to 4 grams of saturated fat per serving. You also get more poly and monounsaturated fats in the almond butter.

Try to add and vary up your exercise routine in order to get energy and motivation. The more variety you add to your routine, the more excited you will be to work out. A trick that I also use is having a cup of coffee before I workout if I feel really low on energy. Having the extra caffeine before a workout will translate into an extra energy boost that get you moving.

A Better Breakfast = A Better You

Starting out your day with a filling and nutritious breakfast is essential if you want to live a healthy lifestyle and lose or maintain a healthy weight. Think of breakfast as a starting off the day with a clean slate, this is the first thing that you're going to eat for the day so make it as healthy as possible and then it will transcend into the rest of your day.

The one misconception that people have is what, when, and how to eat breakfast. Let's break down the fast:

When?

You should eat breakfast ideally within the first hour of waking up because the sooner you eat something in the morning, the sooner your metabolism will jump start and that means more energy which means burning fat and calories. Speaking of speeding up your metabolism, you should ideally eat every 3-4 hours throughout the day so your metabolism stays up and your blood sugar doesn't drop and get the best of you (aka hungry horribles!).

What?

When making your breakfast make sure that you're getting enough fiber, protein, and not too many calories or saturated fat. I emphasize the word "too" because you want a substantial breakfast so you want your calorie intake to be about 200-300 calories. That may seem like a lot but it also translates into less snacking later on in the afternoon hours. Making sure you get enough fiber in your breakfast is key to feeling full and it also helps your digestive system in the morning (I don't think I have to get into details here). Also make sure that the food that you're eating is not processed or has a laundry list of ingredients, instead eat whole and more natural foods.

How?

By creating a breakfast on the premise of whole and foods from Mother Nature (and not Brother Box) you will feel fuller and more satisfied in the morning and throughout the day. Now how do you make a healthy breakfast well I suggest starting out with either old fashioned Irish style oatmeal or steel cut oatmeal. Don't buy any of this box oatmeal cereals because they are loaded with sugar, added calories, and a long list of chemically altered ingredients. What I suggest is taking either frozen blueberries, strawberries, blackberries, or raspberries and sprinkling them on the top of your oatmeal, just enough so it covers the top of the bowl. Microwave that for about a few minutes and the berries will give the oatmeal a great taste and supply you with a healthy and natural serving of fruit and antioxidants. At this point sprinkle some fresh ground Cinnamon on the top and mix it together. The Cinnamon will regulate your blood sugar and help increase your the health of your heart. Lastly add some ground flax seeds to your oatmeal, about a tablespoon or two. Make sure you use ground flax seeds and not the whole seeds themselves because you don't get all of the nutrients with the whole seeds because in order to get all the essential nutrients the seeds must be broken down. You will get a good serving of Omega-3 fatty acids, which are also found in nuts and fish, and additional amounts of fiber (which is always a plus!). To wash that Delicious oatmeal down try having low-sodium V8 Juice, for a serving of vegetables and a cup of coffee or two to put the ! in your day.

The Fasination With Protein and How To Eat It

The people of the United States are completely obsessed with consuming large amounts of protein but no one seems too concerned about getting other important vitamins, minerals, and other essential nutrients that their bodies desire and crave. Protein is the one nutrient that Americans get enough or too much of on an everyday basis.

The average person is under the misguided notion that you need protein in every meal in order to be full. You can't just have a meal without meat because then you won't get full and you won't get your recommended amount of protein in your diet. This is completely untrue and I think people are not willing to see that it's untrue because people never want to change things (especially their eating habits) and they simply want to be right (no one wants to be doing the wrong thing, particularly to their bodies).

The average American will consume almost a days worth of protein at breakfast such as

• Eggs
• Bacon
• Ham
• Toast
• Sausage

The idea that people think that they need meat (or the equivalent of) at every meal do not know that they can get protein from other non-meat sources. Instead of having meat for dinner every night or during the day for lunch, there are other ways to get the protein in your diet and still feel full without having meat. Now I'm not going to tell you to eat meat substitutes completely soy based and processed to high heaven...no...I'm recommending whole grains and vegetables found in nature that aren't processed and have the dreaded soy protein.

At lunch time instead of eating a greasy-old burger or chicken sandwich covered in mayo, try eating a portabella mushroom. These mushrooms have the texture and consistency of a meat patty and they taste great. Again, the portabella mushroom naturally contains fiber and a substantial amount of protein (all natural, or should I say from Nature!). I think the easiest way to cook up a mushroom for lunch is to bring out the good old trusty handy dandy Forman Grill. You can spray the mushroom on both sides with any cooking spray (preferably canola oil spray) or you can lightly put olive oil on both sides. It cooks in the grill for about five minutes or so and it's easier to make than a hamburger or chicken sandwich any day of the week.

One of the greatest complete whole grains that I recently discovered and I am obsessed with is Quinoa (keen-wah). This grain is great because you can have it at dinner with some sauteed vegetables or in substitute for rice in most dishes and get the same amount of protein that you would get in any meat product. There are no other ingredients such as soy protein in Quinoa, there is just simply Quinoa whole grains in the ingredient list (shocking only one ingredient!). The reason why Quinoa has the amount of protein that it does is because it is a complete protein, unlike other products that contain soy protein. In order to be a complete protein, Quinoa has a balanced essential amount of amino acids. Quinoa is also a great source of fiber, iron, and magnesium. The fiber in Quinoa along with the protein will make you feel fuller than eating beef or poultry. So next time you think you need meat at dinner to feel full and get your protein fix, make Quinoa and put down the chicken wing for a change.

When 100% "Corporate" Nutrition Doesn't Equal "Real" Nutrition

One of the main concerns that I have with the food industry is the manipulation and the misleading messages that they send to the public. I mean it really comes down to one philosophy: make as much money as possible and forget about being truthful to people.

A good example of this are store bought breads/crackers. The FDA can only regulate only a given amount of material and facts about products. Companies are using catchy words like "full of whole grains", "zero grams trans fat", "12 grain", and my favorite "100% whole wheat". Companies can say whatever they want to an extent on the title of their product. For example if you take a bread and sprinkle some grains on the top then it magically turns into 12 grain bread! A bread can also be called 100% whole wheat but if the ingredients do not say 100% then it really isn't 100% but much less. So much less in fact that the other percent of the bread isn't wheat but what instead really? Hmmm....maybe.....dreaded white bread!

Read the ingredient list and not the catchy and misleading titles of food products. Demand the truth and don't be mislead by money hungry food manufacturers.