Better Nutrition June 2019

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asktheNUTRITIONIST Simple jobs that kids can do in the kitchen include cracking eggs, stirring, adding measured ingredients, mashing tuna for tuna salad, chopping soft vegetables and fruit (with a nylon kitchen knife, for safety), and pushing buttons on blenders or food processors to blend ingredients. If you have a small herb or vegetable garden, teach your kids how to snip fresh herbs or pick vegetables when they’re ripe. Practical Pointers To put a clean diet into practice for your family, it’s important to get organized and plan ahead. Try these guidelines from The Grain-Free, Sugar-Free, Dairy- Free Family Cookbook: * Stock your pantry and freezer with staples you regularly need for the meals you make. To turn your kitchen into a grain-free, sugar-free, dairy-free producing machine, you’ll need to have at least a few key items on hand, from dried unsweetened shredded coconut to applesauce to almond flour and coconut and avocado oils. Look for high-quality, preferably organic * * * products, and save money whenever you can by buying in bulk and taking advantage of special discounts. Make a weekly meal plan and only buy the items you need. Check out weekly sales before creating the week’s menu. But keep the plan flexible and subject to change if you unexpectedly see a vegetable you didn’t plan on serving being on sale that week. Pick five meals to prepare for the week. Don’t plan to eat something new every single meal of every single day. Decide on meals that you’re willing to reheat or eat as leftovers, and include those leftovers in your meal plan. Know which meals freeze well and make extra servings of those meals. Also include snacks in your meal plan. Mix and match leftovers. Meals don’t have to be fixed combinations of food. Instead, creatively combine the meat entrée you had on Monday with a different side dish or put it in a different form (for example, in a salad) on Tuesday to create different meals on different days. Chocolate Walnut Freezer Fudge Makes 24 pieces of fudge Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll need to put it on a plate positioned over an ice pack if you’re serving it at a party. ½ cup coconut oil, solid (not melted) ½ avocado ½ cup pitted Medjool dates, packed ½ tsp. vanilla ½ cup cacao powder ½ cup chopped walnuts 1. Combine coconut oil, avocado, dates, and vanilla in high-powered blender. Blend mixture until creamy and very few date pieces remain. Try not to overblend, as this creates heat and will cause coconut oil to separate from rest of fudge. (You can’t avoid it entirely, but try to keep blending to a minimum.) 2. Add cacao powder, and blend about 10 seconds more, or until well combined. Stir in walnuts by hand, and spread mixture into a 1-inch-thick slab on parchment-lined baking sheet. 3. Freeze about 1 hour, remove from freezer, and slice into 24 equal-sized pieces. Serve immediately, or return to freezer. * * Get creative with snacks. For young kids, serve—or, better yet, have them assemble—fun-to-make snacks, such as banana snowmen (with banana slices, blueberries, strawberries, raisins, and seeds), apple slice monsters (apple wedges with sunflower butter and strawberries), and turkey cucumber rolls (with thinly peeled cucumber slices, turkey slices, and hummus). Invest in a good lunch box. When packing lunch for your kids or your spouse, Webb recommends buying and using bento-style boxes such as Yumbox Tapas or Bentgo Fresh: these boxes are leakproof and they allow you to easily pack a variety of foods without those foods mixing together—the dry foods can be separated from the wet. Grain-Free Chicken Tenders Serves 4 If you’re looking for a perfectly golden chicken tender, you can transfer the pan to the top rack in the oven and broil the chicken for the last 2 minutes of the cooking time. 3 eggs 1½ cups unsweetened shredded coconut 1½ tsp. salt 2 lbs. chicken tenders 1. Preheat oven to 425°F. Beat eggs together in wide, shallow bowl. Mix coconut and salt in another wide, shallow bowl. Dip each chicken tender in egg to cover completely, then dip into coconut, turning chicken until it’s completely and evenly coated. 2. Transfer chicken onto parchment paper-lined baking sheet, and bake 10 minutes. Flip, and cook 7–10 minutes more, until cooked through. Per serving: 850 cal; 40g prot; 59g total fat (27g sat fat); 42g carb; 230mg chol; 2,150mg sod; 4g fiber; 3g sugar Per serving: 80 cal; 1g prot; 7g total fat (4g sat fat); 6g carb; 0mg chol; 0mg sod; 1g fiber; 4g sugar Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com. 46 • JUNE <strong>2019</strong>
SHOPPING CART Product Spotlights NOW Sports Organic MCT Oil NOW Sports Organic MCT Oil is a keto-friendly supplement derived exclusively from organic coconut oil. Numerous studies suggest that substituting MCT Oil for other fats in a healthy diet may help to support healthy weight and body composition. Mushroom Wisdom Prost•Mate Saw Palmetto Prost•Mate is a unique formula made with several components that research has associated with healthy prostate function. This synergistic blend combines a standardized saw palmetto extract with immune-supporting Maitake D-Fraction, lycopene, and concentrated extracts of broccoli and green tea. All Mushroom Wisdom supplements are manufactured in a certified cGMP facility. Emerald Health Bioceutials Endo Inflame Naturally promote your body’s healthy response to pain and inflammation by supporting your endocannabinoid system. Endo Inflame is formulated with proprietary PhytoCann Complex, a blend of cannabis-free herbs and botanicals that effectively activate CB1 and CB2 receptors, providing more comprehensive support than CBD alone. And the addition of curcumin and boswellia make this an optimal choice for inflammation support. Terry Naturally Calm Kids Calm Kids from Terry Naturally is a unique combination of nutrients that support healthy brain function and enhance feelings of wellbeing for children ages 4 and up. This formula combines DHA, DMAE, rhodiola, phosphatidylserine, and French grape seed extract VX1, and causes no unwanted side effects. Flora VieSun 100% Vegan Organic Spirulina Powder VieSun Organic Spirulina Powder is nature’s superfood—a blue-green algae containing nutrients such as vitamin A, vitamin B 12 , and iron. It’s cultivated in covered ponds using fresh, pure mineral water pumped from 1,600 feet underground in a desert area. This controlled, remote environment ensures a quality, clean product as nature intended. Almased Boost your metabolism! Almased optimizes the metabolism, helps with weight loss, and improves energy over the whole day. It also helps you feel full for hours and supports healthy blood sugar levels. JUNE <strong>2019</strong> • 47
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Better Nutrition June 2019

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