Eating for Health: A Family Affair

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Eating for Health A Family Affair

• Ed Bauman, M.Ed., Ph.D.
• Bauman College
• Holistic Nutrition and Culinary Arts

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Create a Culture of Health

• Begins with threats and opportunities
• Meet and teach the parents
• They share it gently with the children
• Find kindred friends with kids
• Bring health to the schools
• Monitor media
• Enlist business participation

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Kids Reflect Culture
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Who Controls Your Family Eating Habits and
Choices?

• Mom or media?
• Mom or peers?
• Mom or restaurant?
• Its the MOM, unless the DAD is on board!
• Take charge, MOM

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Eating For Health

• Whole Foods
• unrefined
• Organic Foods
• pesticide free
• Diversified
• variety
• Seasonal
• Produce in season

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Why Organic?

• Chemical free
• Nutrient rich
• Not adulterated
• Ecologically sound
• Biodiverse
• Tastes better
• Makes better compost

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Diet Direction Calories from Macronutrients

• Building
• gtprotein fats -- carbs
• Balancing
• protein fats carbs
• Cleansing
• ltprotein fats -- carbs
• US malnutrition
• gt macro calories ltmicro and phytonutrients

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Seasonal Eating

• Winter Building Diet
• warming, more protein and fats
• Spring Balancing Diet
• moderate, more whole grains, roots
• Summer Cleansing Diet
• cooling, more fruits and salads
• Fall Balancing Diet
• moderate more whole grains, roots

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Lemons Cleanse the Liver
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Spring Foods

• Liver Supportive
• Flax
• Sour fruit
• Dark Greens
• Citrus
• Avocado
• Olives
• Brassica family

• Whole grains
• Millet
• Quinoa
• Wild Rice
• Asparagus
• Parsnips
• Shiitake mushrooms

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How Green Is your Diet

• Chlorophyll builds cleanses blood
• Tonifies nerves
• Alleviates inflammation
• Balances pH
• Green Magic
• Leafy Greens
• Teas Spices

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Just the Flax, Maam?

• Complete food
• Inexpensive
• Stable when whole
• Combines easily
• Best fiber
• Omega 3 fatty acid
• Zn, Mg, Fe, Cr
• Vitamin E

Eat flax morning and nite for a smoothe move
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Spring Juice Fast

• Health vacation
• Retreat setting
• Hikes and soaks
• Group support
• Organic juices, teas, broths
• Yoga, meditation
• Big fun

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Spring (Vegetable) Protein

• Split peas
• Lentils
• Garbanzo beans
• Miso
• Edemame
• Goat cheese
• Yogurt, kefir
• Flax milk

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Spring To Do List

• Eat green
• Eat clean
• Eat less
• Drink more
• Be outdoors
• Breathe deep
• Sing and dance
• Renew yourself

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The Snack Plate

• Fresh fruit
• Nuts and seeds
• Crackers
• Yogurt
• Raw Milk Cheese

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The Main Meal

• Lean Protein
• Ocean fish
• Black beans
• Good Fats
• Avocado
• Flax seeds
• Complex Carbohydrates
• Brown Rice
• Leafy, crunchy vegs

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What Most Children are Eating
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Highs and LowsProcessed Products

• High in refined carbohydrates
• High in refined sugar and trans fats
• High in preservatives and additives
• Low fiber
• Low EFAs
• Low in vitamin minerals

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Eat Fresh, not Fake
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Keys to Family Health

• Buy Colorful Food
• in bulk
• Drink Water not soda
• at least 1/2 the childs weight in ounces
• Exercise
• walking after meal great for digestion
• Down time
• regular rest periods
• Communication
• Loving, soft, firm

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The Look of a Healthy Breakfast
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Nutritious start to a Healthy day
Breakfast

• Whole grain cereal, organic whole milk, sliced
  strawberries
• Morning Smoothie with Big 3 Power Foods
• Whey
• Flax
• Green Powder
• Omelet, bran muffin, fruit
• Nut-butter banana on whole grain bread, milk
• Whole grain muffins, waffles or pancakes

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Easy Snack Ideas
dried fruit
Homemade frozen yogurt pops
nuts
bean dip
fresh fruit
fresh veggies
stuffed tortilla
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When Foods Forgotten

• Blood sugar levels go down
• Stress hormones rise
• Behavioral problems increase
• Loss of concentration
• Mood swings
• Violence
• Disrespect

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Family Dinner Time

• Family seating together
• Cheerful surroundings
• Pleasant conversation
• No pressure, no trips
• Healthy favorites
• Trying new food ideas
• Dessert after the meal

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Ways to Make ChangesIntroducing New Foods

• Festive table presentation with childs help
• Foods the look appealing
• Healthy ethnic favorites
• Subtle alterations
• Never offer reward for trying new foods
• Small portions (first taste)
• Dont give up (takes 3-4 taste tests)

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Meal Time Savers

• Crock pot
• Rice cooker
• Pressure cooker
• Air Popcorn Popper
• No Microwave

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Planning Ahead Ideas

• Double the meal
• Freeze for later
• Chop extra vegetables
• Individual portions

• Soups and stews
• Seasonal produce
• Tonight and tomorrow
• To Go sealed containers

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Help Your Children Make Smart Food Choices
Healthy Eating Habits Are Learned It Starts in
the Kitchen.
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Book Review

• How to Get your Child to Eat, but not Too Much by
  Ellyn Satter, RD and LCSW
• Describes Stages of Eating by Age - Mental and
  Emotional Attitudes Towards Foods
• Stages
• 1. Industrious Schoolager,
• 2. Individualistic Teenager
• 3. Peer Group Pressure
• Chapters on Eating Disorders, Special Needs
• Eating Relationship and Family Roles

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Industrious Schoolager

• Can Help with Planning Menus
• Can Help with Food Preparation
• Can Have Fun Together with Family
• Can be Taught to Cook Progressively
• Child Needs to Achieve to Establish Worth To Self
  and To Others

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Individualistic Teenager

• The Key is Talking (Goals, Guidelines)
• Fun Foods That Make Nutritional Sense
• Teens Like Information They Find Better
• Classes Cooking, Nutrition, Health
• Sports Eating, Dieting Behaviors/Peers
• Eating Disorder watch

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More Teen Insights

• Boys Eat Anything in Large Amounts
• Girls More Selective,
• More Expensive Food
• Need Clear Expectations/
• Margin for Error
• Need To Learn Respect for Others Families
• Teen in Charge of Lunch, 1-2 Snacks
• Put in Charge of Breakfast or Dinner

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Boys and Girls Psychology

• Families May Feed Girls/Boys Differently
• More Criticism of Girls (No Boundaries)
• Passive Way of Acting Out if Problems
• Sports Can Put Pressure on Gymnasts, Dancers,
  Skaters, Athletes for Weight
• Weight loss/Weight Gain Endorsed by Coaches,
  versus Normal Eating

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Eating and Satiety

• Regulation of food intake depends on internal
  cues of hunger, appetite and satiety.
• Body weight is likely to be pretty stable.
• Intentional dieting with the goal of losing
  weight is common, buy NOT SMART..
• It may be habitual or occasional.
• Most teens tire of dieting and give into hedonism.

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Eating Disorders

• By definition, an eating disorder involves
  significantly distorted eating attitudes and/or
  behavior and an emotional problem.
• People are no longer voluntarily dieting and,
  typically, cant discontinue it without help.
• Any of the patterns can precipitated by athletic
  training.

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Favorite Websites

• www.baumancollege.org - Audio/vide clip
  explaining healthy eating and the Eating 4 Health
  Plan
• www.nutrition.about.com/cs/childnutrition/
  -articles and links regarding nutrition for
  children and teens family resources for eating
  healthy at school home games

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www.healthychild.com

• www.healthychild.com, Healthy Child Online
  Website, Newsletter, Jane Sheppard
• Articles A Wellness Approach For Children
• Encouraging Children To Eat Healthy,
• Milk Is It Really Good For Our Children?,
  Children Need Fats To Be Healthy,
• Processed Food and Low Fat Diets

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Bye for Now