I am guilty of what I am about to write about, but I have to put it out there. I have labeled my daughter skinny. This was not intentional; she was trying on clothes, and I mentioned how skinny she was. I imagine that this is part of how she will define herself for a while, but was it fair of me to label her so?
While I don't think that this is detrimental to her self esteem, what if I had said, "You are bow-legged" or "you are chubby"--neither of which is true, but comments on their appearance can influence their self perception for a lifetime. I say all of this because overweight kids are being labeled as such, if not at home then elsewhere. This will affect their self esteem, especially as they get older, and perpetuate their excess weight issue. They will begin to eat for comfort, if they don't already.
So what do you do if you have overweight children? First, try not to label them as such. What I try to emphasize in our household is health, not image. I explain to my kids why too much sugar is bad for them (cavities, empty calories, diseases like diabetes), and why I want them to eat their vegetables (phytochemicals to prevent disease, fiber to keep their gut healthy, and antioxidants for eliminating toxins). These detailed explanations may seem extreme, but they need to know the truth about their food choices. We talk about artificial colors and flavors that are put into food. We make a game out of reading a food label--is a particular food healthy or not according to the food label?
Second, we have rules that I try to adhere to as much as possible. Tori and Brendan are allowed one sweet thing everyday, so as to not feel deprived (not including fruit). They are not allowed to snack much--one to twp hours before meal time and two hours after (except if it is bed time--then they have to wait until morning). They are fed three well balanced meals at approximately the same time every day, so they don't get too hungry and over-indulge. I am pretty strict about all of this because it is up to us, the parents, to teach them when it is appropriate to eat and when it is not.
A friend of my daughter's came over one day. From the time she got here until she left, she wanted food. Did she need to eat because she was truly hungry? No, she ate a good dinner with us (two helpings of everything), and twenty minutes later, she was asking for a snack. I don't know her circumstances at home, but if she was my child, I would make her wait two hours before she could eat again, and, of course, she would only then be offered a healthy snack. I would have also limited her servings at meal time allowing her more vegetables or some fruit, but not bread and meat, and explain why.
Children need us to intervene for them, and teach them good eating habits. I think sometimes we are afraid to say "no" for many different reasons. Maybe some parents don't want to make an issue out of their child's weight, and thus go to the opposite extreme and allow their child to eat whatever whenever they want. However, the issue is not with their weight, it is with their health. We must emphasize how crucial good eating habits are and not make their weight the issue. I hope you are not afraid to tell your child, "No. You cannot have a snack because we are eating soon," or "No. You did not eat a good dinner and it is bedtime, so you cannot have a snack." Also, "No, you already had a dessert today, so you cannot have a cookie." Or "No. We cannot eat at McDonald's. It would be better to make something healthy at home."
When I worked for WIC (Women, Infants, and Children), we were encouraged to tell parents not to use food as a reward or punishment. I agreed with this philosophy at the time. Then I had kids, and I found that withholding or offering dessert is a powerful motivator. WIC's philosophy was that parents shouldn't make sweets into something special. I disagree with this now because I believe that dessertsshould be a treat to only be had occasionally, or once a day in our case. Honestly, I wish that it was only once a week, but sometimes you have to make concessions. As long as my kids eat their vegetables, I will concede one dessert a day.
We should stand firm in our resolve to make our kids healthier. It is difficult at times because parents want to give their kids everything they can, so why not give them the types of food they want when they want it? Be strong--teach your kids the value of good choices, good nutrition, and health. They will not only be healthier but you will equip them with skills that they will need the rest of their lives.
Monday, February 15, 2010
Sunday, February 14, 2010
Menu
All of these recipes make enough for a family of four. Adjust as needed. Remember to look for ingredients that are all-natural (no artificial flavors, colors, or preservatives).
Day 1: Chalupas
Chalupas with Black Beans
You really don't need the meat in this recipe. The black beans have plenty of protein. They are good either way.
corn tortillas
refried black beans (recipe found on "Hide Them" blog)
lettuce, shredded
tomatoes, small dice
queso fresco (Mexican crumbling cheese)
avocado, sliced
hamburger meat or shredded chicken (optional)
Fry the corn tortillas individually in an inch of hot oil. Fry until golden brown. Drain on paper towels. Spread black beans on tortilla, sprinkle on meat, then queso fresco, lettuce, tomatoes, and avocado slices. I make a homemade salsa using roasted, diced canned tomatoes, onion, jalapeno, garlic, cilantro, and a touch of lime juice. Can also top with jarred salsa, but beware of artificial ingredients.
Day 2: Black-eyed Pea Stew with Roasted Tomato Bruschetta
Black-eyed Pea Stew
This is very flavorful and my husband's favorite dish. It makes a lot, so he takes the leftovers for lunch.
1 large onion
2 carrots
2 celery stalks
1 bell pepper (green or red)
1 tablespoon butter
2 tablespoons light olive oil
1/2 lb. breakfast sausage
6 c. chicken stock or water
1 lb. black-eyed peas (if using canned, 2 cans)
salt and pepper to taste
Chop onion, carrots, celery, and bell pepper in food processor or by hand until small pieces. Saute in oil and butter until soft (10 to 15 minutes). Add sausage and using wooden spoon, break up into crumbles. Cook until well browned. Add chicken stock or water (chicken stock will make it more flavorful) and the peas. Bring up to a boil, reduce heat and simmer for 30 to 45 minutes. Taste for seasoning; add salt and pepper as needed.
Roasted Tomato Bruschetta
This takes a little time, but is well worth the effort. My kids love bread, so this is a good way to serve bread with some extra delicious nutrition on top. I eat this instead of dessert with a little wine.
2 cups grape tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head garlic
Salt and freshly ground black pepper
4 to 6 slices crusty, rustic bread
2 green onions, minced
3 tablespoons basil leaves, chopped
1/4 cup parmesan, finely shredded
Heat the oven to 400 degrees F. Cut the root end off of the garlic head and lay on a piece of foil. Lightly drizzle olive oil over exposed area. Fold up foil until well sealed. Roast in oven for 35 minutes or until tender. Coat the tomatoes in 1 1/2 tablespoon olive oil and season with salt and pepper. Roast in oven on baking sheet covered with foil (for easy clean up) for 20 minutes. Turn broiler on after you take the tomatoes and garlic out of the oven. Toast bread on both sides until well browned. After garlic has cooled slightly, squeeze out individual cloves into a bowl. Mash with a fork. Add the roasted tomatoes and combine with green onions and basil. Sprinkle parmesan over the bruschetta and put back in oven under broiler until cheese begins to melt, just a couple of minutes.
Day 3: Ribs, Zucchini Savory Cakes, and Salad
Baked and Broiled Ribs
This are fall-off-the-bone good! Reduce the seasoning if your family is sensitive to a little spice.
1 or more slabs pork ribs
1 tablespoon Montreal Steak seasoning
1 tablespoon cajun seasoning
1/4 c. brown sugar
1 c. orange juice
1 1/2 c. barbecue sauce
Mix seasonings with brown sugar, doubling or tripling the mixture based on two or more slabs of ribs. Coat ribs with mixture and rub into meat with fingers. Let sit in frig., overnight. Whisk the orange juice and brown sugar together and pour over ribs. Bake at 300 degrees for 4 hours. Remove from pan, place on cookie sheet lined with foil, and broil 6 inches from heat on both sides for 5 or so minutes or until browned. Also, can grill on really hot grill until browned.
Zucchini Savory Cakes
These are light and yummy. My daughter thinks they are ingenious.
2 medium zucchini (about 3/4 pound)
2 tablespoons grated red onion
2 large eggs, lightly beaten
6 to 8 tablespoons all-purpose flour
1/2 c. shredded parmesan cheese
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon butter
1 tablespoon light olive oil
Preheat the oven to 300 degrees F. Grate the zucchini into a colander. Mix in salt and let drain into sink for 15 minutes. Squeeze out excess moisture. Stir in the onion and eggs. Stir in 6 tablespoons of the flour, the baking powder, salt, and pepper. (If the batter gets too thin from the liquid in the zucchini, add the remaining 2 tablespoons of flour.) Heat a large skillet over medium heat and melt 1/2 tablespoon of butter and 1/2 tablespoon of oil together in the pan. When the butter is hot but not smoking, lower the heat to medium-low and drop heaping soup spoons of batter into the pan. Cook the cakes until browned on both sides. Place the cakes on a baking sheet and keep warm in the oven. Add the rest of the butter and oil to the pan, and continue to fry the cakes until all the batter is used. The pancakes can stay warm in the oven for up to 30 minutes. Serve hot.
Day 4: Fish, Brussels Sprouts, and Roasted Butternut Squash
Lemon Baked Fish with Crumb Topping
My kids actually like this fish more than I do. I use tilapia, but can try red snapper or sole, as well.
1/2 cup panko bread crumbs
1/2 teaspoon lemon zest
1/4 cup walnut halves
1/4 cup grated Parmesan
2 tablespoons olive oil
4 firm, fish fillets, patted dry
Salt and freshly ground black pepper
4 tablespoons butter
1/4 cup lemon juice (use fresh, if possible)
3 tablespoons capers, drained (optional)
2 cloves garlic, minced
Preheat oven to 400 degrees F. Combine bread, lemon zest, walnuts and cheese in a food processor. Pulse until crumb-like. Continue pulsing while drizzling in the olive oil. Season fish with salt and pepper. Place 4 fillets in a single layer in a casserole dish sprayed lightly with cooking spray. In a small saucepan melt 4 tablespoons of butter and add the lemon juice, garlic, and capers. Pour butter mixture over fish and sprinkle on crumb mixture. Bake uncovered for 15 to 20 minutes.
Brussels Sprouts with Pancetta
Our Walmart now has packaged pancetta in the refrigerated deli area of the store. It is a little expensive, but you don't need much for a whole lot of flavor.
1 pound fresh Brussels sprouts, cut stems leaving a little white and remove tough outer leaves, then cut in half
2 tablespoons olive oil
3 ounces paper-thin slices pancetta, put in freezer for 5 minutes and then chop
2 garlic cloves, minced
Salt and freshly ground black pepper
Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Heat the oil in a large skillet over medium heat. Add the pancetta and saute until starting to crisp up. Add the garlic and saute until pale golden, about 2 minutes. Remove the pancetta and garlic. Add more oil if needed and saute the Brussels sprouts in the skillet until caramelized in some places, about 7 to 10 minutes. Season with salt and pepper, to taste. Toss with pancetta and garlic and serve.
Roasted Butternut Squash recipe is given on "Ideally" blog.
Day 1: Chalupas
Chalupas with Black Beans
You really don't need the meat in this recipe. The black beans have plenty of protein. They are good either way.
corn tortillas
refried black beans (recipe found on "Hide Them" blog)
lettuce, shredded
tomatoes, small dice
queso fresco (Mexican crumbling cheese)
avocado, sliced
hamburger meat or shredded chicken (optional)
Fry the corn tortillas individually in an inch of hot oil. Fry until golden brown. Drain on paper towels. Spread black beans on tortilla, sprinkle on meat, then queso fresco, lettuce, tomatoes, and avocado slices. I make a homemade salsa using roasted, diced canned tomatoes, onion, jalapeno, garlic, cilantro, and a touch of lime juice. Can also top with jarred salsa, but beware of artificial ingredients.
Day 2: Black-eyed Pea Stew with Roasted Tomato Bruschetta
Black-eyed Pea Stew
This is very flavorful and my husband's favorite dish. It makes a lot, so he takes the leftovers for lunch.
1 large onion
2 carrots
2 celery stalks
1 bell pepper (green or red)
1 tablespoon butter
2 tablespoons light olive oil
1/2 lb. breakfast sausage
6 c. chicken stock or water
1 lb. black-eyed peas (if using canned, 2 cans)
salt and pepper to taste
Chop onion, carrots, celery, and bell pepper in food processor or by hand until small pieces. Saute in oil and butter until soft (10 to 15 minutes). Add sausage and using wooden spoon, break up into crumbles. Cook until well browned. Add chicken stock or water (chicken stock will make it more flavorful) and the peas. Bring up to a boil, reduce heat and simmer for 30 to 45 minutes. Taste for seasoning; add salt and pepper as needed.
Roasted Tomato Bruschetta
This takes a little time, but is well worth the effort. My kids love bread, so this is a good way to serve bread with some extra delicious nutrition on top. I eat this instead of dessert with a little wine.
2 cups grape tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head garlic
Salt and freshly ground black pepper
4 to 6 slices crusty, rustic bread
2 green onions, minced
3 tablespoons basil leaves, chopped
1/4 cup parmesan, finely shredded
Heat the oven to 400 degrees F. Cut the root end off of the garlic head and lay on a piece of foil. Lightly drizzle olive oil over exposed area. Fold up foil until well sealed. Roast in oven for 35 minutes or until tender. Coat the tomatoes in 1 1/2 tablespoon olive oil and season with salt and pepper. Roast in oven on baking sheet covered with foil (for easy clean up) for 20 minutes. Turn broiler on after you take the tomatoes and garlic out of the oven. Toast bread on both sides until well browned. After garlic has cooled slightly, squeeze out individual cloves into a bowl. Mash with a fork. Add the roasted tomatoes and combine with green onions and basil. Sprinkle parmesan over the bruschetta and put back in oven under broiler until cheese begins to melt, just a couple of minutes.
Day 3: Ribs, Zucchini Savory Cakes, and Salad
Baked and Broiled Ribs
This are fall-off-the-bone good! Reduce the seasoning if your family is sensitive to a little spice.
1 or more slabs pork ribs
1 tablespoon Montreal Steak seasoning
1 tablespoon cajun seasoning
1/4 c. brown sugar
1 c. orange juice
1 1/2 c. barbecue sauce
Mix seasonings with brown sugar, doubling or tripling the mixture based on two or more slabs of ribs. Coat ribs with mixture and rub into meat with fingers. Let sit in frig., overnight. Whisk the orange juice and brown sugar together and pour over ribs. Bake at 300 degrees for 4 hours. Remove from pan, place on cookie sheet lined with foil, and broil 6 inches from heat on both sides for 5 or so minutes or until browned. Also, can grill on really hot grill until browned.
Zucchini Savory Cakes
These are light and yummy. My daughter thinks they are ingenious.
2 medium zucchini (about 3/4 pound)
2 tablespoons grated red onion
2 large eggs, lightly beaten
6 to 8 tablespoons all-purpose flour
1/2 c. shredded parmesan cheese
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon butter
1 tablespoon light olive oil
Preheat the oven to 300 degrees F. Grate the zucchini into a colander. Mix in salt and let drain into sink for 15 minutes. Squeeze out excess moisture. Stir in the onion and eggs. Stir in 6 tablespoons of the flour, the baking powder, salt, and pepper. (If the batter gets too thin from the liquid in the zucchini, add the remaining 2 tablespoons of flour.) Heat a large skillet over medium heat and melt 1/2 tablespoon of butter and 1/2 tablespoon of oil together in the pan. When the butter is hot but not smoking, lower the heat to medium-low and drop heaping soup spoons of batter into the pan. Cook the cakes until browned on both sides. Place the cakes on a baking sheet and keep warm in the oven. Add the rest of the butter and oil to the pan, and continue to fry the cakes until all the batter is used. The pancakes can stay warm in the oven for up to 30 minutes. Serve hot.
Day 4: Fish, Brussels Sprouts, and Roasted Butternut Squash
Lemon Baked Fish with Crumb Topping
My kids actually like this fish more than I do. I use tilapia, but can try red snapper or sole, as well.
1/2 cup panko bread crumbs
1/2 teaspoon lemon zest
1/4 cup walnut halves
1/4 cup grated Parmesan
2 tablespoons olive oil
4 firm, fish fillets, patted dry
Salt and freshly ground black pepper
4 tablespoons butter
1/4 cup lemon juice (use fresh, if possible)
3 tablespoons capers, drained (optional)
2 cloves garlic, minced
Preheat oven to 400 degrees F. Combine bread, lemon zest, walnuts and cheese in a food processor. Pulse until crumb-like. Continue pulsing while drizzling in the olive oil. Season fish with salt and pepper. Place 4 fillets in a single layer in a casserole dish sprayed lightly with cooking spray. In a small saucepan melt 4 tablespoons of butter and add the lemon juice, garlic, and capers. Pour butter mixture over fish and sprinkle on crumb mixture. Bake uncovered for 15 to 20 minutes.
Brussels Sprouts with Pancetta
Our Walmart now has packaged pancetta in the refrigerated deli area of the store. It is a little expensive, but you don't need much for a whole lot of flavor.
1 pound fresh Brussels sprouts, cut stems leaving a little white and remove tough outer leaves, then cut in half
2 tablespoons olive oil
3 ounces paper-thin slices pancetta, put in freezer for 5 minutes and then chop
2 garlic cloves, minced
Salt and freshly ground black pepper
Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Heat the oil in a large skillet over medium heat. Add the pancetta and saute until starting to crisp up. Add the garlic and saute until pale golden, about 2 minutes. Remove the pancetta and garlic. Add more oil if needed and saute the Brussels sprouts in the skillet until caramelized in some places, about 7 to 10 minutes. Season with salt and pepper, to taste. Toss with pancetta and garlic and serve.
Roasted Butternut Squash recipe is given on "Ideally" blog.
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