A "unconventional" approach to feeding kids

*Important things to remember:

Our goal is to control and stabilize blood sugar to enhance learning ability and impulse control (ie: avoid tantrums and promote good moods!)

• There are three keys to a child's ability to learn. Sleep, oxygen and glucose (an optimal blood sugar level).
• When glucose (blood sugar) is low, things requiring mental effort (learning, self-control, decision making) are impaired.
• Baked goods and refined grain products have a serious negative impact on blood sugar. The response is equal to or worse than actual sugar. 
• Things that will negatively affect blood sugar: Crackers, pretzels, most cereals, breads, waffles, pancakes, muffins, pasta, white rice, Goldfish, juice, soda, candy, etc. All baked goods and refined carbohydrates will cause a rapid rise in sugar followed by a dramatic drop. 
• The cure to this is to:

A) Avoid refined carbohydrates when possible and instead choose from the recommended carbohydrates listed below and focus on fruits, fats and proteins (and, of course, vegetables when possible). One trick with veggies is to sauté in olive oil and/or serve with butter. (Kids will generally eat the veggies when they are seasoned with some fat and salt and the nutrients are better absorbed that way as well.)

B.) When you give refined carbohydrates, try to choose whole grain when possible and serve with a protein and/or fat to reduce the blood sugar response. ** Fats and proteins will slow the rapid rise in blood sugar (and corresponding crash) that typically comes from a high carbohydrate meal.** Some examples of how to this and other good snack/meal suggestions are below:

                        Use oatmeal and add real butter, a little maple syrup or sugar, cinnamon,                                     etc.  (Butter is key to help the kids be willing to eat it and makes the                                     energy provided from the meal longer lasting).

                        Add meat/cheese to pasta.

                        Use whole milk (rather than non-fat) with cereal and have some organic                                     sausage, eggs, cheese sticks or some other fat/protein on the side.

                        Whole grain waffles/pancakes but always serve with organic bacon or                                     sausage or eggs.

                        “Fage” full fat Greek yogurt with nuts.

                        Homemade “loaded” muffins. We like Dr. Oetker’s Organic Muffin Mix                                     (available at Whole Foods) We use Apple Cinnamon or Oatmeal and add                         an extra egg, chopped walnuts, banana or applesauce, and use coconut oil.  
                        Coconut oil is a great oil and a healthy source of good fats. 
   

                        Apples with peanut/almond butter.

                        Nuts and fruit.

                        Cheese sticks.

·      Gluten. We have seen many people have a favorable response to eliminating gluten from their diet. Research suggests that many people may be gluten-intolerant and not know it. You can get tested by your doctor or you can self-test by eliminating all gluten (all wheat products) for 2 weeks and see how you feel.

Non “blood sugar friendly” breakfasts and snacks. AVOID THESE!!

·      Sugary cereal with non-fat milk and juice

·      Pastries, muffins, bagels, etc.

·      Pretzels (alone)

·      Goldfish or other crackers (alone)

·      Cookies, cake, etc.

·      Non-fat sweetened yogurts

·      Non-fat sweetened frozen yogurt

·      Juice or other sugary drinks alone or with the above snacks will just make the problem worse. 
  Here is a great Low Carb Cookbook with great low sugar, low refined carb meals and snacks for the whole family.  Because your kids aren't the only ones who should be eating healthy.

Hook up with me here: Online training and coaching, nutrition and inner circle membership and support. www.theprogram.trainerize.com