Tips for feeding your kids nourishing food.

How do we nourish our kids with clean food while living in a society of sports drinks, “fruit” snacks, and happy meals? According to the conversations I’ve had with some of our FORM members, it is clear that many parents experience a similar struggle.

Disclaimer: I fed my kids Kraft mac and cheese with hot dogs cut like an octopus. Breakfast was some sort of cake: Eggo waffles, Pop Tarts, French toast sticks, or processed mini muffins. I am not proud of it. I did it because that’s what the other kids ate. And, well, I was in survival mode with three little kids.

My kids are older now. I wish I could say that I did everything right when they were growing up, but I didn’t. Among other failures, my engagement in the nutrition department was lacking. I knew that it was crap (see the definition of c.r.a.p.) that I was feeding them, but did it anyway. I was not engaged in their nutritional well-being. I coasted along and did what everyone else did.

Most of you know the story of Matt (my husband) and me. It took his cancer diagnosis to slap us into a frightening reality: What we put into our bodies has the ability to make us sick.

His diagnosis was also a catalyst for dramatic and life-altering change in the way we view health in our home. So now, I am very much engaged. One of the many blessings we have discovered through Matt’s illness is that we have a chance to change the course of our children’s health. Were we a bit late, yeah. But better late than never.

Here are a few tips that worked for us. It may not be right for you and that is okay. But get ready, there is some tough love coming:

1) Protect your domain. YOU completely control what comes into your house. Do not bring c.r.a.p. in. Do not spend your grocery money on buying products that may harm your kids’ health. I have teenagers that drive. My kids have friends. They are kids. I know they eat c.r.a.p. when they are away from me. I cannot control that. If they want c.r.a.p., they have to spend their own money on it- not ours.

2) Make good food available. Try having snacks like cut up fruit and veggies, cheese or nuts on the table, ready to eat. Make it look cute and serve with toothpicks…kids love to stab things. If it is cut up and ready, they will eat it. If it is sadly withering away in the bottom drawer of your fridge, they won’t.

3) Start with breakfast. A typical kid’s breakfast include one or more of the following things:

• Sugary cereal with milk
• Toast with PB & J (jelly with no fruit)
• Some sort of cake slathered in fake syrup
• Food‐like items chock full of artificial flavors and colors
• A tube of candy disguised as yogurt

And then we send them off to school and expect them to sit still, be nice, and learn something?!

By starting the day with a high octane breakfast, you may discover (like many of our 28-day transFORMation participants) that your kids change. Just like adults, when the c.r.a.p. is removed, you feel better, sleep better, have more energy, are less anxious, have less acne, fewer digestive issues, and feel more calm.

TRY THIS: Provide a whole foods breakfast for your kids that is rich in healthy fats and proteins. Maybe it is bacon and eggs? A breakfast egg muffin? Perhaps a smoothie with a banana, Greek yogurt, chia seed, almond butter, and coconut milk? Plain oatmeal with berries, vanilla, and cinnamon? There are so many wonderful options to choose from! You and your family may need to wake up 10‐15 minutes earlier, but it’s worth it!

4) Make what they like and make it often. Let’s say that the only healthy thing you can get your kid to eat is chicken and roasted sweet potatoes. (This happened at my house. I made it all. the. time.) Small kids don’t usually care about repetition. Sneak in a new food every once in a while, but don’t get all bent out of shape if they don’t like it. Stick to some super-healthy basics that they do like.

5) Try not to be a short order cook. I encourage you to feed your kids what you are eating. This works better if you start young. Our granddaughter, Evie, is our real life example. If we always made her something else to eat, she would grow accustomed to that and expect it. We treat it like there are no other options. “This is what is available to you right now.” End of story.

6) Stay the course. Be strong. Things come full circle. Our youngest, Sam, is now 15. He was a challenge for us for a few years in the healthy eating department. Now, he takes great pride in knowing that he makes good choices. My oldest, Caleb, just turned 20. He gets teased at his frat house for keeping salad in his fridge. It makes my heart soar. It took 19 years for that kid to start eating salad. I never- and I mean never- thought he would purposely eat something green.

7) Be an agent of change. Instead of rewarding our little soccer players with a pouch of syrup & food coloring and a bag of Nutter Butters at the end of their game, how about we try a cheese stick or banana or bag of cold watermelon. They already have a water bottle. And that is what athletes should drink: Water.  

What supplements do you recommend?

“What supplements do you recommend?” by Melissa Ellefson

This is, perhaps, the most frequently-asked question I’ve received in the six years I’ve been working as a wellness coach.

The answer? It depends. It depends on a lot of things. Such as your current state of health, your diet, your pocketbook and your long term goals.

First things first: A supplement is just that. A supplement. Supplements should be treated as insurance on top of an already healthy lifestyle. You can be taking all the pills I am recommending to you, but if you are eating fake food or are stressed out, or if you don’t sleep or exercise, those pills won’t matter.

There are four supplements that I feel most everyone can benefit from taking. Certainly, it is best if you discuss this with your health care practitioner to be sure a supplement is right for you.

1. PROBIOTICS

Here are a few signs that you have dysbiosis (not enough good bacteria and too much bad bacteria) or leaky gut (damage to the gut lining that allows the bad stuff to seep into our body and make us sick).

• Constipation and/or diarrhea
• Undigested food in stool
• Headaches, brain fog, depression or fatigue
• Burping, gas and bloating
• Autoimmune illnesses such as hypothyroid, fibromyalgia or MS
• Behavioral disorders such as ADHD
• Autism
• Skin problems such as rashes and acne
• Inability to lose weight
• Yeast infections
• Infertility
• Many more…

A probiotic might help. There are a lot of great brands out there.

Adults should look for a CFU count (colony forming units) of at least 25 billion. I take 80 billion CFUs every other day.

You will also want to choose a probiotic that has a large number of different bacterial strains. The more, the better.

Finally, if you can find a probiotic that is rich with SBOs (soil based organisms), that is a bonus!

My favorite brands for adults are Prescript Assist, Bio Kult, Garden of Life Primal Defense, and Renew Life Ultimate Flora. I will finish a bottle and then switch to a new brand just to keep a nice variety of gut flora growing.

Kids can also benefit from a daily probiotic- especially if they recently finished a round of antibiotics (the opposite of probiotics!). Garden of Life RAW and PRO-Kids Hyperbiotics are great brands.

2. OMEGA 3 Fatty Acids

Omega 3 fatty acids help to fight inflammation in the brain and provide the building blocks for good myelination (your neural pathways stay flexible and awesome). 

A few of you may be thinking, “Well my brain seems to be working fine…I shall ignore this for now.” 

Keep in mind that degenerative diseases such as Alzheimer’s and Parkinson’s have likely begun DECADES before outward symptoms may appear. Yikes. Take some easy steps now to help lower your risk.

The daily supplement I am currently taking is ProMega from Nordic Naturals.

3. TRACE MINERALS

Many of us are deficient in essential minerals such as magnesium and selenium. I like to hedge my bets by taking a daily supplement. I choose iron-free formulas for two reasons: my stomach really dislikes supplemental iron AND too much iron may be oxidative.

If you have a thyroid issue or are struggling with muscle aches and joint pain, you may want to consider a mineral supplement. You are welcome to get your levels tested through a blood test with your practitioner, but be sure to ask if it is covered by insurance.

The mineral supplement I take every day is MEGA Mineral from alohaGenix. There are many good ones available, ask your local health food store or health care practitioner.

4. VITAMIN D3

The majority of us in the upper Midwest are chronically deficient in vitamin D. Vitamin D boosts immunity, strengthens our bones, lowers blood pressure, builds sex hormones and protects the brain and heart. The best source of vitamin D is through moderate amounts of sunlight (never burn!). Because Vitamin D is difficult to get from food sources, the next best source is from a good supplement.

I personally take a 5000 IU tablet of Vita Optimum Vitamin D3 every day. Be sure to take your vitamins with a good source of fat so that they are absorbed.

Unsure if you are deficient? Request a 25‐hydroxy D from your physician/provider. I recommend a minimum level of 50 ng/ml. Please be sure to ask if testing is covered by your insurance.

So those the basics. Now, let’s dig a bit deeper.

• If you have trouble with gas, bloating and undigested food in your stool, you may want to consider digestive enzymes. Garden of Life RAW digestive enzymes are a nice choice.

• If you feel a cold coming on, load up on the Vitamin C and zinc ASAP. I will take 2000mg of Vitamin C at the first hint of an illness. Then I back off to 1000mg/day.

• If you have muscle cramps, restless legs, migraines or constipation, consider a magnesium citrate supplement of 250-500mg at night.

• If you have trouble sleeping, consider 1 to 3mg of melatonin.

• If your brain is foggy and your energy is low, consider a B complex.

• If you are on a statin to lower cholesterol, consider a CoQ10 or ubiquinol.

• If you want to repair your leaky gut, consider L-Glutamine and collagen.

• If you want to decrease over all inflammation, consider turmeric.

That’s why I say, “It depends.” You can easily be overwhelmed by supplement recommendations. And it gets expensive!

Get the basics down first: Eat real food. Sleep 8 hours. Stretch and strengthen your body. Practice gratitude.

THEN start adding appropriate supplements.

Sweet Potato Cookies

Is the cooler fall weather putting you in the mood to bake? It definitely has for us and I've been dying to try this cookie. My son Cole and I both have a major sweet tooth and this recipe definitely satisfied! These cookies are filled with protein, healthy fats and gluten free. They are sweetened with honey and of course the sweet potatoes. Simple and delicious...give them a try!  -Katie

Ingredients

1/2 cup sweet potato puree

1/2 cup peanut or almond butter (we did peanut butter)

1/4 cup cranberries (we skipped this)

1/4 cup pecans 

1/4 cup coconut flakes

1/2 cup honey

2 tablespoons gluten-free flour

1/4 cup flax meal in 3/4 cup water mixed up together first

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon nutmeg

In a large mixing bowl, mix together the sweet potato puree, nut butter, honey and flax-water mixture. Add the flour, vanilla, spices and salt. Add baking soda. Mix together thoroughly.

Add cranberries, pecans and coconut flakes. Mix again.

Drop 3 tbs per cookie on a parchment covered cookies tray. 

Cook 350 degrees for 25-30 mins.

Yields 12

My sweet helper! He loves to 'smash' them down a little too much. ;-)

Six Healthy Snacks

Six healthy snacks for your desk, car, travel bag, gym bag or purse

by Melissa Ellefson

I have this irrational fear of being without food. I bring food with me everywhere. Open my purse and you will usually find a few hardboiled eggs, an avocado and a Larabar. You know, just in case. “Just in case of what?!” you might be wondering.

Well just in case you get stuck in meetings and miss your lunch. Just in case lunch is provided for you, but it is something that you don’t eat anymore- like pizza. (Oh how I miss you, pizza.) Just in case you find yourself in a position where there are no good snacks available.

Or, just in case it is the end of the day, and you are leaving work, and it has been a really long, really difficult day, and you are starving, but you know there is no food in your house, so you know you have to stop at the grocery store to get food to make dinner, and, well, HyVee Chinese is pretty good, and you are so overly hungry that the idea of waiting another 30 minutes while you stand at the stovetop making a meal sounds like torture. You say, “Screw it, I’m getting HyChi.”

Keep emergency snacks on hand to avoid decisions made in hanger. Not “hanger” as in what you have in your closet, but “hanger” as in hunger + anger. No one likes a hangry person. Don’t be that guy. Or girl.

Here are six of my favorite hanger-preventative snacks that pack a big nutritious punch. They are portable, delicious and straight up awesome.

HARDBOILED EGGS

Eggs are one of the most nutritious foods on the planet. An added bonus is that they are so portable, versatile and inexpensive.

Here are some of the health benefits:

• 6 grams of protein with all essential amino acids
• 5 grams of healthy fats
• High in selenium (good for thyroid!)
• Good source of B Vitamins, folate, and choline (brain health!)
• No sugar…so no insulin response (good for decreasing belly fat!)
• Good for eyesight
• Helps you to feel fuller, longer

***Do not be concerned about the cholesterol in eggs. Dietary cholesterol does little to affect cholesterol in the blood. Poor cholesterol lab results are often a product of too much sugar, refined carbs, smoking, stress, lack of sleep, and inflammation- not because you ate too many eggs. The omega 3 fatty acids in eggs actually help to decrease triglycerides.

I cook up two dozen eggs every Sunday during my weekly prep. My preferred method is THIS egg cooker, because I am not disciplined enough to watch the timer. I love my egg cooker- it poaches and hard boils perfectly every time

Prefer the traditional method? Check out THIS video for a quick tutorial.

I know that many of you ‘hard boil’ your eggs in a muffin tin, but I have not had the greatest luck with this. Check out THIS link to learn more about baking your eggs.

Because we eat so many eggs, I make sure they are of the highest quality. One of my good friends from work brings eggs to us. They are beautiful, with rich orange yolks. Quality matters.

Perhaps you also have a friend or coworker who raises laying hens? Ask around! Or check out your local farmer’s market.

COCONUT

Eating a big handful of coconut flakes every day is like giving your brain a great big hug. Your brain goes cuckoo for coconut. Actually the coconut prevents your brain from going cuckoo.

Coconut is a rich source of medium chain triglycerides (MCTs). MCTs are fatty acids that are metabolized a big differently than most. They are quickly absorbed and turned into ketone bodies. Ketones are rocket fuel for the brain. So much so that solid research shows the MCTs from coconut to have significant improvements in epileptic seizures, dementia and Alzheimer’s disease. The benefits can be immediate.

In addition to the brain benefits, coconut also

• Helps promote fat burning
• Heals the gut
• Has antifungal and antibacterial properties
• Promotes healthy skin, hair, gums, and nails
• Staves off hunger

But what about all the fat?! Isn’t coconut too high in fat?! Yes! That’s why it is so good for you. Eat it up. Drink it up. Slather it all over your body. Fat is good.

My favorite coconut snack is big, flaky coconut shavings with dried goji berries and macadamia nuts. That is a trail mix you can feel good about!

SNACK BARS

Hold your horses, partner. Before you begin typing your reply of, “But you always say real food is the answer!” I want you to know that, yes, real food is the answer. I would love to think that you have a cornucopia of fresh vegetables, nuts, coconut, olives, avocados, eggs, seeds and fruit to snack on. However, sometimes we don’t. I know I don’t. When that happens, it is nice to have a snack bar for backup.

Even with the best laid plans, you may still find yourself in a serious state of low blood sugar. When you get so hungry that you want to punch something…or someone. You go rummaging around the breakroom or vending machine searching for something to make you feel better fast. Contrary to the commercials, a Snickers isn’t the answer. Eating a sugar bomb may feel good for a moment…realllllyyyyy good…for a moment. Then you will crash. You will find yourself right back in the same predicament of a low blood sugar state. Let’s avoid that.

The first thing I look at on a snack bar label is the ingredients list. If I don’t know what something is OR if it has fake junk like artificial sweeteners (sucralose) and sugar alcohols (sorbitol, mannitol, or erythritol), I put it down.

Then I look at the sugar content. There are many ‘protein bars’ out there that have a ridiculous amount of sugar. They are a candy bar in disguise. Try to keep it low.

Do you see a ‘fat free’ or ‘low fat’ bar? That is likely just a science experiment, not food. Put it down. Remember that you NEED fat. Fat = good. Sugar = not as good.

If you read the labels on the items in this photo, you may find that the sugar is a bit high. For example, a Larabar has 18 grams of sugar. HOWEVER, the ingredients are these two things: dates and cashews. I am cool with that.

These are a few of my favorites.

RISEBAR PROTEIN  

LARABARS

SIMPLE SQUARES

KIND BARS *choose the “4 grams of sugar” varieties
RxBAR

AVOCADOS

Avocados rock! They are portable, delicious and chockfull of nutrients.

Health benefits include:

• High in essential vitamins K, C, E, and B and a great source of folate
• Wonderful source of healthy fats (Brain food!!)
• High fiber
• Better source of potassium than bananas…and lower in sugar than bananas!
• Reduces inflammation
• Provides building blocks for neurotransmitters and hormones
• Improves the look of your skin, nails, and hair
• Reduces belly fat
• Improves lipid profiles (more HDL and fewer triglycerides)
• Lutein and zeaxanthin help to keep those peepers sharp and healthy
• Helps you absorb nutrients (remember that vitamins A, D, E, and K are fat soluble…you need fat to absorb them)
• They help you feel full so you don’t crave sweets

I think I can read a few minds out there: “But aren’t avocados high in fat?” you ask.

YES! They are one of the densest sources of fat found in nature. That is what makes them SO AWESOME! Eat more fat. Eat less sugar.

I slice mine in half, sprinkle it with sea salt and fresh cracked pepper, and just scoop it out of the skin. I eat the whole darn thing. One almost every day if I can.

Maybe you can’t stomach the idea of straight up avocado? Well then how about some guacamole with cut up veggies or a few organic corn tortilla chips? You can’t be mad at that.

Speaking of something you can’t be mad at…

DARK CHOCOLATE

Yes! It’s true. Dark chocolate is super-healthy for you. Eat a square or two of dark chocolate each day. A square or two, people. One or two.

Dark chocolate is a wonderful source of polyphenols, flavonols and trace minerals. We are discovering that the cacao in dark chocolate is actually a ‘superfood’ and has many health benefits, including:

• Relaxation and lowering of blood pressure
• Increase in blood flow to extremities and brain
• Powerful antioxidant capacity to fight free radical damage *more than blueberries!
• A possible decreased risk of cardiovascular disease *based on powerful evidence from 3 observational studies

Quality is a must! We are not talking about Hershey Bars, my friends.

This is what you should look for:

• Organic is best
• At least 70% cacao content

Perhaps you don’t like dark chocolate but want the benefits? First of all, that’s weird. However, you could consider adding some unsweetened cacao powder to your morning smoothie.

This is my favorite. They are individually packaged, so I can carry ONE around with me for when I need a treat. ONE. Or TWO.  You can click on the photo for ordering information:

GREEN TEA

Ok, so this isn’t really a snack, but it is something that I always make sure I have with me. Sometimes I think that I am hungry, but really I am just bored. Drinking a hot cup of tea is satisfying and helps to sharpen my focus.

And that’s not all! Polyphenols such as flavonoids and catechins found in green tea are shown to prevent cancer, improve cardiovascular health, boost brain health, speed up metabolism, fight inflammation, and protect against infection.

Stock up on green tea bags such as this gunpowder green or jasmine from Numi or this Japanese green from Choice.

Loose leaf tea is often of higher quality than what you would find in a bag, but it requires a bit more work when you are on the go. This Jasmine Pearl from Rishi and the Gunpowder from Positively Tea are nice options.

Buy a cute tea cup like this or handsome tea cup like this and brew your own.

Choose organic. Many teas are full of pesticides. Remember that pesticides wreck your gut. No thanks.

Consider choosing fair trade. Far too many chocolate, coffee, and tea companies take advantage of workers in developing countries. As a rule of thumb, it is best to purchase products from people who treat their employees and the planet with kindness. Good karma!

If you are unsure how to brew your tea, READ THE LABEL! The difference between a bitter tea and a delicious tea can be the temperature of the water or the length of time it steeped. Be a smart steeper.