OPTIMAL HEALTH
GUIDELINES FOR CHILDREN
Children have an especially high need for daily well-balanced nutrition in order to best cope with their active life and their growing physical bodies. Here are some basic suggestions to help you support your children at this time of life.
Provide regular, well-balanced meals that include a substantial block of protein, which could be in the form of eggs, meat, cheese, nut butters or mixed nuts, or beans. Each meal should provide about 15-20 grams of protein, and some good complex carbohydrates, like vegetables, fruits, or whole grain crackers or bread. Starting the day with a protein smoothie made with whey protein (available at the Marquette Food Co-op on Baraga Street) and fresh or frozen fruit which can be quickly prepared, or eggs or turkey bacon, can make a real difference in a child’s emotional state and energy level through out the morning. Having no breakfast, or only cereal or toast, provides mainly carbohydrates which do not keep the blood sugar level stable for several hours. The brain needs a steady supply of sugar to keep it functioning optimally, and a combination of protein and complex carbohydrates does this best. Cook foods without microwaving since this process alters and destroys the vital nutrients in foods. For more information search ‘microwave’ on www.mercola.com website.
Keep a variety of healthy snack foods on hand at home. These will provide additional nutrients for sustaining optimal energy levels without the hyperactivity associated with a high sugar processed food intake. Trail mix, whole grain crackers and cheese, fresh fruit and veggies, and protein bars and smoothies are easy to keep on hand and good sources of vitamins, minerals, and proteins. Limit the availability of soda pop, candy, and other sugared snacks, since they depress the immune system and provide only empty calories without nutrients. Soda pop is especially detrimental to good health, since it dehydrates the body, depletes calcium stores, and causes the blood sugar to become very unstable. Artificially sweetened pop is highly undesirable. A good website for information on aspartame and other artificial sweeteners is www.mercola.com, the website of Dr. Joseph Mercola, a medical doctor whose passion is informing the public about important health issues.
Filtered water should be the drink of preference (use Britta or PUR water filters to remove chlorine from city water), and can be encouraged by providing your child with a hard plastic Nalgene pint water bottle (available at Down Wind Sports or Target) to keep at school for easy access to water. The brain functions best when it is hydrated, and that means drinking half of the body weight in ounces each day of pure water. This does not include soda pop, tea, juice or coffee. Drinking adequate water can make a big difference in energy and ability to focus and concentrate in school.
A high-quality, natural multi-vitamin/mineral supplement can provide additional nutritional support for growing children. The B-complex family of vitamins is especially important, as they do not store in the body and are quickly used up in times of stress. They should be taken twice daily with breakfast and supper. Choose high quality supplements that are free of artificial coloring and flavoring, sugar, and other fillers and binders. You will find the best sources to be natural food stores, like Wintergreen or the Marquette Food Co-Op.
RECIPES
TRAIL MIX
Any variety of nuts and seeds that may include almonds, walnuts, pumpkin seeds, sunflower seeds, and small amounts of unsweetened dried fruit (such as applies, mango, pineapple, dried cranberries) available at the Marquette Food Co-Op.
WHEY PROTEIN SMOOTHIE
2 - 4 tablespoons of whey protein powder (the Marquette Food Co-Op has a good protein powder called “Show Me The Whey”)
¾ cup non-dairy milk product (rice or almond milk - Almond Breeze available at Econo Foods in Organic Section)
¼ cup of fresh or frozen berries or ½ banana
2-3 ice cubes (optional)
½ teaspoon of vitamin C powder (optional)
Blend in blender till creamy
OPTIMAL HEALTH GUIDELINES FOR ADOLESCENTS
Teens and adolescents have an especially high need for daily well-balanced nutrition in order to best cope with their often fast-paced lifestyle, and their growing and hormonally changing physical bodies. Without stable levels of nutrients and adequate water intake, they may experience mood swings, fatigue, and a lack of mental focus and concentration.
The brain is effected greatly by fluctuating blood sugar levels and dehydration. Eating regular, well-balanced meals that include a substantial block of protein, which could be in the form of eggs, meat, cheese, nut butters or mixed nuts, or beans along with complex carbohydrates, like whole grain crackers and breads, fruits, and vegetables, can assist the body in maintaining optimal nutrient levels. These foods can provide a steady supply of nutrients to meet the demands of high energy teens. Smoothies made with whey protein powder and fresh fruit can provide teens with a quick, healthy breakfast that will not only sustain their energy, but also provide the body with optimal brain function for several hours. Choosing healthy snacks, which can include cheese and crackers, fresh fruit, and protein bars, can contribute to maintaining an elevated mood and brain function. Refined carbohydrates like soda pop, candy, chips, and baked goods often depress blood sugar levels after a short period of time, and can lead to mood swings and poor brain function.
In addition to a nutritious diet, drinking 6-8 glasses of pure water throughout the day will contribute greatly to healthy brain function. Juice, pop, and coffee do not substitute for water, and can contribute to increased dehydration and fluctuating blood sugar levels. The simple principles of a regular intake of whole, unprocessed foods and adequate pure water, along with a balanced lifestyle that includes daily exercise can greatly enhance the mental state of today’s teens.
A high-quality, natural multi-vitamin/mineral supplement can provide additional nutritional support for growing teens. Since stress uses up all nutrients more rapidly, and some teens experience great amounts of stress during these years, providing additional supplies of certain nutrients can help them better cope with this added stress. The B-complex family of vitamins is especially important, as they do not store in the body and are quickly used up in times of physical, emotional, and mental stress. These can be purchased at natural food stores, like the Marquette Food Co-op or Rare Earth Goods in Ishpeming.
RECIPES
TRAIL MIX
Any variety of nuts and seeds that may include almonds, walnuts, pumpkin seeds, sunflower seeds, and small amounts of unsweetened dried fruit (such as applies, mango, pineapple, dried cranberries) available at the Marquette Food Co-op.
WHEY PROTEIN SMOOTHIE
2 - 4 tablespoons of whey protein powder
¼ cup of fresh or frozen berries or ½ banana
2-4 tablespoons plain organic yogurt
½ teaspoon of vitamin C powder
Blend in blender till creamy
Children have an especially high need for daily well-balanced nutrition in order to best cope with their active life and their growing physical bodies. Here are some basic suggestions to help you support your children at this time of life.
Provide regular, well-balanced meals that include a substantial block of protein, which could be in the form of eggs, meat, cheese, nut butters or mixed nuts, or beans. Each meal should provide about 15-20 grams of protein, and some good complex carbohydrates, like vegetables, fruits, or whole grain crackers or bread. Starting the day with a protein smoothie made with whey protein (available at the Marquette Food Co-op on Baraga Street) and fresh or frozen fruit which can be quickly prepared, or eggs or turkey bacon, can make a real difference in a child’s emotional state and energy level through out the morning. Having no breakfast, or only cereal or toast, provides mainly carbohydrates which do not keep the blood sugar level stable for several hours. The brain needs a steady supply of sugar to keep it functioning optimally, and a combination of protein and complex carbohydrates does this best. Cook foods without microwaving since this process alters and destroys the vital nutrients in foods. For more information search ‘microwave’ on www.mercola.com website.
Keep a variety of healthy snack foods on hand at home. These will provide additional nutrients for sustaining optimal energy levels without the hyperactivity associated with a high sugar processed food intake. Trail mix, whole grain crackers and cheese, fresh fruit and veggies, and protein bars and smoothies are easy to keep on hand and good sources of vitamins, minerals, and proteins. Limit the availability of soda pop, candy, and other sugared snacks, since they depress the immune system and provide only empty calories without nutrients. Soda pop is especially detrimental to good health, since it dehydrates the body, depletes calcium stores, and causes the blood sugar to become very unstable. Artificially sweetened pop is highly undesirable. A good website for information on aspartame and other artificial sweeteners is www.mercola.com, the website of Dr. Joseph Mercola, a medical doctor whose passion is informing the public about important health issues.
Filtered water should be the drink of preference (use Britta or PUR water filters to remove chlorine from city water), and can be encouraged by providing your child with a hard plastic Nalgene pint water bottle (available at Down Wind Sports or Target) to keep at school for easy access to water. The brain functions best when it is hydrated, and that means drinking half of the body weight in ounces each day of pure water. This does not include soda pop, tea, juice or coffee. Drinking adequate water can make a big difference in energy and ability to focus and concentrate in school.
A high-quality, natural multi-vitamin/mineral supplement can provide additional nutritional support for growing children. The B-complex family of vitamins is especially important, as they do not store in the body and are quickly used up in times of stress. They should be taken twice daily with breakfast and supper. Choose high quality supplements that are free of artificial coloring and flavoring, sugar, and other fillers and binders. You will find the best sources to be natural food stores, like Wintergreen or the Marquette Food Co-Op.
RECIPES
TRAIL MIX
Any variety of nuts and seeds that may include almonds, walnuts, pumpkin seeds, sunflower seeds, and small amounts of unsweetened dried fruit (such as applies, mango, pineapple, dried cranberries) available at the Marquette Food Co-Op.
WHEY PROTEIN SMOOTHIE
2 - 4 tablespoons of whey protein powder (the Marquette Food Co-Op has a good protein powder called “Show Me The Whey”)
¾ cup non-dairy milk product (rice or almond milk - Almond Breeze available at Econo Foods in Organic Section)
¼ cup of fresh or frozen berries or ½ banana
2-3 ice cubes (optional)
½ teaspoon of vitamin C powder (optional)
Blend in blender till creamy
OPTIMAL HEALTH GUIDELINES FOR ADOLESCENTS
Teens and adolescents have an especially high need for daily well-balanced nutrition in order to best cope with their often fast-paced lifestyle, and their growing and hormonally changing physical bodies. Without stable levels of nutrients and adequate water intake, they may experience mood swings, fatigue, and a lack of mental focus and concentration.
The brain is effected greatly by fluctuating blood sugar levels and dehydration. Eating regular, well-balanced meals that include a substantial block of protein, which could be in the form of eggs, meat, cheese, nut butters or mixed nuts, or beans along with complex carbohydrates, like whole grain crackers and breads, fruits, and vegetables, can assist the body in maintaining optimal nutrient levels. These foods can provide a steady supply of nutrients to meet the demands of high energy teens. Smoothies made with whey protein powder and fresh fruit can provide teens with a quick, healthy breakfast that will not only sustain their energy, but also provide the body with optimal brain function for several hours. Choosing healthy snacks, which can include cheese and crackers, fresh fruit, and protein bars, can contribute to maintaining an elevated mood and brain function. Refined carbohydrates like soda pop, candy, chips, and baked goods often depress blood sugar levels after a short period of time, and can lead to mood swings and poor brain function.
In addition to a nutritious diet, drinking 6-8 glasses of pure water throughout the day will contribute greatly to healthy brain function. Juice, pop, and coffee do not substitute for water, and can contribute to increased dehydration and fluctuating blood sugar levels. The simple principles of a regular intake of whole, unprocessed foods and adequate pure water, along with a balanced lifestyle that includes daily exercise can greatly enhance the mental state of today’s teens.
A high-quality, natural multi-vitamin/mineral supplement can provide additional nutritional support for growing teens. Since stress uses up all nutrients more rapidly, and some teens experience great amounts of stress during these years, providing additional supplies of certain nutrients can help them better cope with this added stress. The B-complex family of vitamins is especially important, as they do not store in the body and are quickly used up in times of physical, emotional, and mental stress. These can be purchased at natural food stores, like the Marquette Food Co-op or Rare Earth Goods in Ishpeming.
RECIPES
TRAIL MIX
Any variety of nuts and seeds that may include almonds, walnuts, pumpkin seeds, sunflower seeds, and small amounts of unsweetened dried fruit (such as applies, mango, pineapple, dried cranberries) available at the Marquette Food Co-op.
WHEY PROTEIN SMOOTHIE
2 - 4 tablespoons of whey protein powder
¼ cup of fresh or frozen berries or ½ banana
2-4 tablespoons plain organic yogurt
½ teaspoon of vitamin C powder
Blend in blender till creamy