Changing the Way We Snack to Fight Obesity

As a mother of two children, an educator and a health counselor, I live by the expression “an ounce of prevention is worth a pound of cure.” Our children’s health is being greatly compromised by lifestyle, environment, diet and exercise. You would be amazed at the number of mothers who come to me for consultations that are unaware of the damage they are doing to their bodies (and their children’s bodies) when they feed them over-processed, pasteurized and chemical-infused snacks.  They wonder why they are always tired and their kids are cranky and sick. They believe they are feeding there kids well because they are buying products marketed as heathy.  Nothing could be further from the truth. These  processed foods in a box are typically loaded with partially hydrogenated oils, high fructose corn syrup, antibiotics and unpronounceable food additives.

While the media, and now Mayor Bloomberg, are focused on obesity, this is just one of many side effects of  overfeeding and under nourishing of our children.  Kids today have higher levels of asthma, allergies, behavior problems, type 2 diabetes, obesity and even cancer than in years before. Many believe these health issues are connected to the poor quality food products Americans are putting into their bodies every day. You might say it is the by product of convenience. While measures like Bloomberg’s proposed ban on soda may help bring awareness to the obesity issue, it is not enough to make any real impact. Education is imperative. Wellness, cooking and food 101 should be taught in every class room.

Changing our kids diets, and trying to eliminate processed foods may seem time consuming and inconvenient,  but with some proper planning, the transition to a healthy lifestyle can be fun and delicious!

Stay tuned for quick tips on how to make healthy snacking fit into your busy schedule and check out some of my yummy recipes so you and your family can become smart snackers!

Hearty Lentil Stew

Makes 4 servings

Lentil stew is the ideal hearty meal on a cold winter’s day. Packed with fiber, protein and antioxidants, this stew is nutritious as well as satisfying. It is also perfect for Super Bowl Sunday or a Meatless Monday, as the lentils are a great source of protein. This stew is easy to prepare and works great as a meal or a quick satisfying snack. It will rev up your metabolism to keep you full and focused for hours. Feel free to spice it up with cayenne pepper or chile powder! It also tastes great served with a dollop of plain yogurt or sour cream. 

Ingredients:

2 tablespoons extra virgin olive oil

2 carrots, washed, peeled and diced

1 tomato, washed, peeled and diced

2 celery stalks, washed and diced

1 small, yellow onion, diced

1 sweet potato, diced

1 bay leaf

1 cup of lentils

4 cloves garlic diced

6 cups of low sodium vegetable stock

2 teaspoons kosher or coarse sea salt

Instructions:

1. Pour olive oil into a large pot and heat over medium-high heat.

2. Add carrots, celery, onion, and sauté the veggies for about five minutes, or until softened, stirring frequently. 

3. Add stock, sweet potato, tomato, lentils and bay leaf.

4. Bring to a boil over high heat and stir. Let boil for a couple of minutes, then reduce heat to low, partially cover and simmer for about an hour.

5. Stir stew occasionally, until lentils are very tender.

6. Serve and Enjoy!

Lentils

Lentils are very flavorful and they make a wonderful addition to many dishes because of the texture they add. Lentils are a small but nutritionally mighty member of the legume family. Eating lentils has been shown to significantly reduce the risk for heart disease by 82%. Lentils are also full of iron, magnesium, folate and fiber and increase energy. Eating lentils can dramatically improve energy levels. Changing the fuel you give your kids can change everything from their behavior, to their energy levels and immune strength. 

Onions

The onion is a kitchen staple that is packed with nutrients as well as flavor. Onions come in many varieties but are characterized by mild, sweet flavor when cooked. Onions are high in fiber and Vitamin C and have been shown to lower blood sugar. Onion also helps to reduce blood pressure, and is full of antioxidants that help to repair tissue and reduce inflammation. Another benefit is when cooked down like in this stew the onion does not lose any of its nutritional value.