Packing a Healthy School Lunch

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by Guest Blogger, Roe Melnicove – Health Consultant

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School days are always on parents’ and children’s minds and I can’t help but wonder if we are putting as much thought into what we will pack for our children’s lunches as we did when we selected the lunchbox itself. If you were like me, we visited several stores before selecting just the right lunchbox; it needed to be a certain color, shape and size. I was amazed at how much time was spent selecting such a simple item!

Your child’s school lunches are a major source of the essential vitamins and minerals they will need to grow and develop over the years. Did you know that, according to recent research, healthy lunches are an essential tool in a student’s ability to learn effectively? In fact, studies show that kids who eat a healthy breakfast, as well as a healthy lunch, have better cognitive function, improved performance in the classroom, more energy, and fewer absences from school. Without enough energy from food, children will feel tired and find it difficult to concentrate in class. Foods high in sugars and additives are the main culprits here; they are way too over-stimulating for our children’s brains and bodies. These are some mighty powerful findings; so let me give you just a few tips to follow when packing those lunches.

Be sure to keep the lunch “kid friendly” and simple. Be creative! Remember that children are more interested in the way something looks and the way it tastes then its nutritional value. For young children, be sure to keep the portions small; this will have an instant appeal for them. Remember that children judge food by taste, touch, and sight. Keep them interested with lunches that include a variety of shapes, colors, and textures.

Try to think of ways to get protein into their lunch. A small cup of tuna salad or hummus in a vegetable wrap are great ways to add protein. Remember that kids love to dip. Pack hummus, soy butter, peanut butter, or guacamole for them to use as healthy dips. Send in raw veggies to eat with these dips, such as, baby carrots, broccoli heads, and red pepper strips. They are all easy to pack, yet so nutritious.

Grains are a necessity in your kid’s diet. Try using multigrain pitas, flatbread, tortillas, or wholegrain cereal instead of plain bread. This is much healthier for them and it makes the lunch much more interesting to youngsters.

Add variety. At least half of their lunch should include fruits and vegetables. Pack strawberries, blueberries, pears, apples, melon balls, and cherry tomatoes. Try sending in a fruit smoothie as an alternative.

So, as a final reminder, remember to “think outside of the box” when preparing those school lunches. By packing a variety of healthy, tasty foods, you are guaranteed to please even the pickiest of eaters.

Roe Melnicove is a believer in healthy living for herself and her family. She has a successful health business in the South Jersey area and you may feel free to contact her with any questions.

Roe Melnicove

Juice Plus+

roejp@comcast.net

856-358-1038

or What’s the deal with organic foods?

by Karen A. Teeters

Years ago my immune system was in poor shape. I suffered from so called seasonal allergies all year round so my body was fighting those natural foreign substances all the time even though things like mold, dander and pollen really could not hurt me.

I discovered that supplements could build up my immune system and make me feel better. I was feeling run down all the time so you can imagine that when I discovered supplements, I thought it was a miracle.

But many years later I made a better discovery. Naturally or organic grown whole foods like fruits and vegetables had all these great vitamins and nutrients in them. The healthy, organic soil is the source of the nutrients. And my body could absorb these nutrients in a natural healthy way that built up my immune system even better than supplements. Agribusiness no longer farms in this older, organic fashion and thus the conventional whole foods do not contain the nutrients our bodies need to thrive.

Here are two great videos I discovered on YouTube. They are offered by an educational health video company called PsycheTruth. So what’s the deal with organic foods? Watch on…

Youtube LinkOne

Youtube LinkTwo

What is your opinion? Do you buy organic to get the nutrients your body needs naturally? What difference has it made in your health?

Nourish, and Detoxify the Body

Guest Post from Organic LifeStyle Magazine

by Carrie Ciula

Watermelon

The cooling qualities of watermelon make it wonderful for a quick and easy summer detox staple. Add the delicious factor into the mix, and you’re sailing along with a warm weather cleansing trifecta! With positive effects on the kidney, bladder, heart, stomach, colon, and liver, watermelon works to cleanse (nearly) the entire body! According to traditional Chinese medicine, it cools the energetic channels in the body that are dominated by fire-making.

It is therapeutically helpful in cases of urinary tract infections. for those who cannot tolerate high sugar foods, watermelon juice can be fermented (using the same cultures and process as kefir) into a refreshingly fizzy, sugar-free drink.

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Sprouts

Sprouts are, literally, bursting with life. Sprouting is the natural process of transforming a dormant seed to a living seed. Grains, legumes, and other seeds that have been sprouted sport an impressive amount of precious enzymes, and aside from being important to digestion, enzymes play a role in the ongoing process of detoxification.

Sprouts are rich in plant-based protein and are an excellent source of dietary fiber, vitamins, and minerals. To top it all off, sprouts offer an easy way to keep fresh, inexpensive food in your home, year round.

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Cucumber

Largely due to faddish, eye-covering cucumber pics strewn about nearly every magazine, few of us are a stranger to the cooling potential of cucumber. Chinese medicine believes that cucumber has a cleansing effect on the blood and clears internal heat from the body, which is helpful for inflammatory conditions…it also believes cucumbers have a soothing effect on the nerves and aid in the treatment of insomnia. While this cooling fruit’s thirst quenching nature makes it a great summer treat eaten alone, it is equally incredible juiced and/or infused into a pitcher of water- in the same way many people do with lemon or lime.

Aloe Vera

There is a reason that bottles of aloe vera gel line grocery store shelves every summer season. if you have ever sliced open an aloe leaf to slather it over a sunburn, you’re already familiar with its cooling savvy. Taken internally, aloe reduces heat and has intestinal stimulating abilities. for this reason, when used mindfully, it can be an effective treatment for constipation. While good quality, organic bottled aloe can be found, it is best fresh, scooped straight from the leaf, with all of its cooling constituents entirely intact.

Purslane

Ahhh…..purslane. ((Love!)) Purslane is a special plant~ rare in its qualities, but not in its findings. it is actually a very common and beneficial weed. What is extraordinarily brilliant about purslane is its omega 3 content- unusual for a land vegetable, as most omega 3 comes from oily fish and micro-algae. Like many of the other hot weather friendly foods, purslane is a contender when it comes to cooling inflammation in the body. it is a potent detoxifier and effectively dissipates internal heat. Make an omega 3 rich meal by adding a handful of purslane- fresh from the yard- into your favorite salad or smoothie.

Carrie Ciula is a writer, educator and mind/body therapist, focusing on health and sustainability through indigenous nutrition and vibrational medicine. Carrie is passionate about restoring a connection with our Earth~ in a way that allows transformational healing for both ourselves and the planet~ and celebrating this connection between our personal well-being and wild lands through sustainable living practice, wild/whole food education and energetic healing. Carrie works, lives (…and plays) in Indianapolis. Her website is www.carrieciula.com. Read more about Carrie Ciula

Concerns About Farm Raised Fish

(Green Living Zone is pro wild fish over farm raised in favor of maintaining sustainability.)

| Roddy Scheer and Doug Moss |

Farm-raised fish can still absorb mercury, since most fish farms are located in the ocean, close to or abutting the shoreline. They can also absorb PCBs and dioxins, as the near-shore waters they occupy are the first stop for run-off from land-based sources of pollution.

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Dear EarthTalk: I thought “farm raised” was the way to go when buying fish, to avoid mercury contamination. But are there other concerns about farm raised that make some fish a poor choice for good health? What are the safest fish to buy and which should be avoided? And what about those frozen blocks of fish I get at Trader Joe’s? Are they safe to eat?

—Tim Jeffries, Springfield, MA

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Mercury is a neurotoxin that settles into the ocean in large concentrations after we spew it out of industrial smokestacks when burning fossil fuels like coal and oil. It is then taken up by smaller sea life such as plankton and then spread up through the food chain as larger fish eat smaller ones. We humans then eat the mercury-laced seafood—wild salmon, tuna, swordfish and other fish—and breathe it in our air. Repeated exposure to mercury pollution can cause brain, kidney and developmental problems for people.

Farm-raised fish may have somewhat less exposure to mercury than their wild free-foraging cousins because they are usually fed a controlled diet, often consisting of more grains and soy, a cheaper and more abundant source of calories, than fishmeal. But they can still absorb mercury, since most fish farms are themselves located in the ocean, just close to or abutting the shoreline.

Farmed fish can also absorb PCBs and dioxins, as the near-shore waters they occupy are the first stop for run-off from land-based sources of pollution. And the fact that their primary feed source comes from conventionally grown terrestrial crops means that their diets can include trace amounts of pesticides and herbicides as well. Also, most farmed fish are exposed to dose after dose of antibiotics to keep diseases and pests at bay in their crowded underwater pens, much in the way “factory farmed” land animals are drugged to help them cope with cramped, unsanitary conditions. In fact, studies have shown that farm-raised fish have more toxins overall than their wild-caught cousins, though exceptions of course do exist.

The best way to know which fish are safe and which are not is to download a region-specific seafood buying guide from the Monterey Bay Aquarium’s Seafood Watch program.

These guides aid the decision-making process when shopping for seafood in a store or ordering it at a restaurant by dividing the fish available in that part of the country into three categories: Best Choices, Good Alternatives and Avoid.

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And bring your Seafood Watch guide to Trader Joe’s as well—at least for now. In 2010, after months of lobbying by Greenpeace and a growing number of concerned shoppers, Trader Joe’s agreed to offer only “sustainable” seafood in its stores by the end of 2012. To its credit, they already removed endangered Chilean Sea Bass from shelves in 2005, followed by Orange Roughy in 2009 and Red Snapper in 2010.

In the spirit of its recent pledge, however, Trader Joe’s is now working with third-party, science-based organizations to establish definitions and parameters for addressing customer concerns about overfishing, destructive catch or production methods, and the importance of marine reserves. Until 2013 at Trader Joe’s—and indefinitely at other stores that haven’t made specific commitments regarding the sustainability of their seafood—make sure to check that labels disclose the type of fish for sale and its source in regard to wild or farm-raised, and then check that info against the Seafood Watch list.

CONTACTS: Seafood Watch; Trader Joe’s “Note to Our Customers about Trader Joe’s Seafood”.

Green Living Zone’s TAKE ON THIS CONTROVERSIAL SUBJECT: It is best to be informed on all sides. Even though this article references a lot of scietific studies and details, it seems to be  most about the policies of  Trader Joe’s.

Here is an article that favors wild salmon over farm raised salmon that will give you more food for thought!

Wild Salmon vs. Farmed Salmon

Which is better for Salmon Sustainability: Farmed vs Wild Salmon?

Ginger – beaucoup benefits for the body

Fresh ginger is a miracle herb. It warms your insides and is also known to be a powerful “anti-inflammatory” agent. It has immune boosting qualities and promotes healthy sweating to detoxify the body and also sends germ-fighting elements to the skin surface. Ginger’s warming effect helps reduce a fever and makes it a natural decongestant and antihistamine.

Recent studies have shown that Ginger can help reduce the amount of cholesterol your system absorbs and thereby lower LDL cholesterol. Even more, Ginger supports digestion by breaking down proteins and fatty foods. Ginger can reduce symptoms of nausea, morning sickness, vomiting and dizziness.

Here are some suggested uses: Purchase fresh ginger next time you go to the store. Cut away the brown bark area and cut a tiny thin slice and chew before a meal for digestion. During a cold or flu, lace a wedge of ginger in boiling water, let steep and drink ginger tea … or purchase one of the Ginger teas from Celestial Tea or Traditional Medicinals.

You can also purchase Ginger as a spice and sprinkle lightly on veggies and other foods. Enjoy the medicinal benefits of Ginger as we step into the the next season.  Warm your insides with the best herbal benefits of this miracle herb. Enjoy and nurture your body, mind and spirit!

About Elsie:

Elsie Kerns  has been teaching mind-body wellness for over 15 years in the South Jersey area. Her Wellness for Life programs offer practical ways to  integrate complementary approaches with traditional medicine, to defuse stress, maintain balance and promote wellness, restore vitality and create inner tranquility.

Her presentations are available for the community, educators, healthcare professionals and the business sector through Worksite Wellness. Visit Elsie Kerns’  Wellness for Life website for more details and upcoming events.

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May 1st
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Nutrients in organics

There have been plenty of scientific reports in the last few years emphasizing that organically grown food besides having the benefits of not using harmful pesticides, have more nutritional value than conventionally grown fruits and veggies. It is well known that organic farmers make sure their soil maintains nutrients by using older farming methods and one study showed that organic fruits and veggies have 40 percent more antioxidants as a result!

More Flavor!

Another recent study from the UK showed that lab animals preferred organic because the fruits and veggies were tastier! Seems the organics produce more phytochemicals to survive without pesticides and these phytochemicals produce more flavor and aroma as well as health benefits!

Organic and Frugal Lunch

So have you gone organic yet? How about starting by bringing a nice, healthy, organic lunch to work? You will be surprised how the daily expense of buying lunch can add up. So its time to be frugal as well. Depending on where you live, you can save from $12.00 to $76.00 a month. And remember it does not take much time but be organized. Plan to prepare a fresh lunch the night before or plan for a few extra minutes to prepare your fresh,organic lunch in the morning.

Organic Peanut Butter to Start!

Here are a few quick and easy ideas to get started. Start with the basics! Try out organic peanut or almond, or soy butter, some organic jam of your choice and place it on homemade or bought organic multigrain bread for a new, tasty and healthy take on P B & J. Your kids might go for this one too!Place your filtered water in a stainless steel thermos or bottle for optimal health benefits. Store your fresh fruits, veggies, fish or range free turkey in a glass bowl with lid. Bring or keep in your desk drawer, cloth napkins, a stainless knife, fork and spoon for a beautiful, delicious lunch. You’ll be stepping lightly on this planet earth even at lunch time and with just a few extra efforts.

Make it Fun for Kids with Diced Apples and Honey

For the kids, bake your own breads with tasty nuts and honey. Stay away from any store bought breads with high fructose corn syrup as this modified sweetener can add weight to anybody and is not naturally produced. When buying store bought organic breads, look closely at the ingredients as pure cane sugar and natural unprocessed sugar are better alternatives for sweeteners in breads. You can also include tasty, organic yogurt and make it fun with diced apples, granola and honey. Get your kids interested in healthy and tasty meals early in life and they will love you for it later in life! According to the New York Times, the best and easiest organic foods to start your kids and family on are organic ketchup, organic milk, organic potatoes, and of course organic peanut butter! You can keep it simple and know that these five foods can make a nutritional impact on your family!

Mix Your Organic Choices!

For yourself and kids, try some organic variety throughout the week. Mix up your fruits and veggies with organic apples, bananas, grapes and pears, baby carrots, celery or whatever might be in season. Dab peanut, almond or soy butter on these fruits and veggies to add protein and texture. Have your kids make their meals themselves and let them get creative!

Use Eco-Friendly Lunch Containers!

Just get started and you’ll come up with your own organic lunch favorites. Do it for thirty days and its a new, healthy habit! And don’t paper bag your lunch! Use nice ecofriendly reusable cloth bags and reusable containers. Mother earth will love you for it. Keep it green.

Do you eat an organic lunch that you bring to work or do you pack organic lunches for the kids? Share your ideas here!