Monday, February 9, 2015

Kids and sugar

We can do better! 
Each day the food choices you make affect your health, but have you thought about the effects to those around you? Young children eat what their parents feed them.  I challenge you to find ways to add vegetables to your diet each day.  
Below are some suggestions:

Add spinach, kale, broccoli, and/or mushrooms to scrambled eggs in the morning.  Prepare this ahead of time by baking the scrambled mixture in muffin cups, rather than cooking in a pan, for a quick breakfast.  You can even freeze the "muffins" and set out the night before so you'll be set for the morning. 

Try a grilled or sautéed veggie wrap for lunch.  Add hummus for even more flavor!

Smoothies!  This is the easiest way to add vegetables any time of day.  One of my go-to's for my daughters is:
2 cups organic spinach (frozen or fresh)
1 small organic apple
1/2 cup frozen mango
splash of orange juice
add water to gain desired consistency

Get creative!  With a great blender the sky's the limit.  Carrots, peas, kale, cucumber, beets... there are a plethora of websites devoted to recipes for smoothies.  Be sure to look for ones with vegetables, and not just fruit!!

Lightly steam, lightly sauté, grill, or lightly broil vegetables to bring out their flavor and keep nutrients in.  Boiling robs the vegetables of most of their nutrients and flavor.

Try a veggie dinner.  Cut up bit sized pieces of your favorite veggies, toss them in olive oil and a favorite seasoning (avoid the salt), and bake them for 5 minutes.  Dip in hummus or toss with gluten free pasta for a power packed end to your day!

For more ways to improve your health, visit our integrated clinic at

Healthfully yours,
Dr. Angela Tharnish, D.C.

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