Many schools have gotten involved with better nutrition for their students. The documentary “Supersize Me” brought to light the dietary changes Appleton Central Alternative High School in Appleton, Wisconsin has made for its student body. This inner city, public school services children with severe truancy and behavioral problems. Greg Bretthauer, dean of the school, states that they were “fortunate to have stumbled” onto a food service that helps schools to cook, prepare, and provide children with food that is low fat, low sugar, non-chemically processed, and free of dyes and preservatives. Natural Owens of Manitowoc, Wisconsin makes sure the school has plenty of fresh fruits and vegetables, foods full of whole grains, and quality proteins that the staff can prepare. Nothing is fried, and most foods are prepared fresh each day. The students’ truancy and behavioral problems have been “turned…around, not through discipline, but through diet,” Bretthauer shares. The school’s social worker, Debra Larson, claims that when they got rid of the candy and pop machines and brought in bottled water, “We saw a major change in the kids.” They were no longer out of control, at risk students. Teachers at the school get more out of them in the classroom and they seem to be more focused (Spurlock, “Supersize Me”).
This school is not alone. In Lithonia, Georgia, Browns Mill Elementary School, Principal Dr. Yvonne Sanders-Butler got not only the staff, students, and parents involved with a better diet, she got the whole community involved, as well. She started the first sugar-free school, which is documented in her book, “Healthy Kids, Smart Kids.” By eliminating refined sugar from her students’ diets, as well as incorporating a wide range of other whole nutritious foods, this school saw remarkable positive results in the children’s behavior and even higher test scores (Sanders-Butler). The school adopted this practice in 1999 and within a year “student disciplinary problems dropped, as did visits to the school nurse, while math and reading scores improved by 15 percent” (Thomas).
Many food services are jumping on the nutrition band wagon. Should a school want to make healthy changes, it is available, and it does not cost much more to do so. However, it should not be a money issue, it is a health issue, and our children are worth it. Chef Ann Cooper, Director of Nutrition Services, works with California schools to achieve a higher standard of health. Her web site, www.chefann.com, is a wealth of information for anyone wanting to add healthy food to their diet, and it is child friendly. She also has a colorful “meal wheel” that can be downloaded to remind children of good food choices.
Works Cited:
Cooper, Ann. “Lunch Lessons, Changing the Way We Feed Our Children.” 4 July 2008.
http://www.chefann.com
Sanders-Butler, Yvonne, Ed.D., Healthy Kids, Smart Kids. New York: Penguin Group, 2005.
Supersize Me. Dir.Morgan Spurlock. DVD. Kathbur Pictures, Inc. 2004.
Thomas, Chandra R. “She Created the First Sugar-Free School.” People 68.21 (19 Nov. 2001):97-97. Academic Search Premier. EBSCO. Columbine Library, Littleton, CO.
6 June 2008. http://0-search.ebscohost.com
Friday, July 18, 2008
Harmful Ingredients in Soda Pop
Consumption of soda pop has increased by 47% since the mid 1980s (La Duca). It is becoming the drink of choice for our children who are the heaviest consumers. They are drinking more of the chemical cocktail than life-giving water and calcium-rich milk. Soda pop is a huge culprit in adding to the list of unhealthy, even dangerous, ingredients that children consume on a daily basis. Some of its main ingredients include caffeine, phosphoric acid, aspartame (in diet drinks), white processed sugar, and high fructose corn syrup. We will take a closer look at each of these substances.
Caffeine is very addictive. If a child drinks just one regularly caffeinated soda, they are ingesting 50 mg of caffeine, the same amount of caffeine as in half a cup of coffee. This is too much for these little bodies to handle well. This amount of caffeine can cause the jitters, “increase in heart rate, sleeplessness, headache, mood swings, upset stomach, and rise of blood pressure” (Gove). Some research links caffeine to vitamin and mineral depletion, birth defects, and some forms of cancer (Oleda). It also can cause dehydration, causing a child to want to drink more. It can become a downward spiral of addiction and health risks.
Phosphoric Acid may well be the most dangerous chemical in soda pop. Those who work with it in laboratories have to wear full protective gear, including breathing apparatuses. Though it is not added to soda pop at full strength, there is still cause for concern. Since it neutralized the stomach’s natural hydrochloric acid needed for digestion, it can interfere with digestion, “making it difficult to utilize nutrients” (Oleda). It makes it difficult for the body to use calcium, leading to teeth and bone softening and even osteoporosis. Calcium is also a major player in immune function.
A chemical used in most diet sodas is aspartame. This, and other, sugar substitutes have over “92 different health side effects” (Oleda). Some of these include premature aging, weight gain, brain tumors, birth defects, emotional disorders, and seizures. When it is stored in warm areas, or kept for long periods of time it changes to methanol, which converts to formaldehyde and formic acid, which are known to be carcinogenic (cancer causing). That is not the end of the list, because it is also associated with diabetes (Oleda). So why do doctors continue to recommend diet soda to their diabetic patients? Consider what this could do to a child.
The sweetest villains of all are white processed sugar (refined sugar) and high fructose corn syrup (HFCS). We will consider sugar first. Kids get more of this stuff from pop than from cookies, ice cream, and candy combined. Each 12 ounce can of soda has 10 to 12 teaspoons of sugar (1/4 cup), which amounts to 140 empty calories (La Duca). More refined sugar is used by soda pop manufacturers in the United States than by any other sugar consumption company (Oleda), that includes candy, cookie, and snack companies. Nancy Appleton, PhD., has written several books about the harmful effects of refined sugar. Below is a partial list of her documentation called “144 Reasons Why Sugar Is Ruining Your Health.”
1. Sugar can suppress the immune system.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
12. Sugar interferes with absorption of calcium and magnesium.
17. Sugar can cause a rapid rise of adrenaline levels in children.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity.
26. Sugar can cause asthma.
39. Sugar can decrease growth hormone.
43. Sugar can interfere with the absorption of protein.
44. Sugar causes food allergies.
45. Sugar can contribute to diabetes.
49. Sugar can impair the structure of DNA.
68. Sugar can cause headaches, including migraine.
71. Sugar can cause depression.
77. A diet high in refined sugar reduces learning capacity.
94. Sugar is an addictive substance.
96. Decrease in sugar intake can increase emotional stability.
98. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
109. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. The more sodas a 10 year old consumes, the less milk.
That is quite an ominous list, and quite discouraging. Now, we will take a look at high fructose corn syrup. From 1977 to 2001, the use of this ingredient in soft drinks went up 135%. Manufacturers liked that it was cheaper and sweeter than white sugar. However, if it can be possible, it is even worse than table sugar. It “contains no enzymes, vitamins or minerals, and it leeches micronutrients from your body” (Mercola). When consumed in liquid form, as in soda pop, it is metabolized more rapidly to fat than any other sugar, and its negative effects are much more magnified. Some of these negative effects are diabetes, obesity, metabolic syndrome, increase in triglycerides and LDL (bad) cholesterol levels, and liver disease (Mercola).
Works Cited:
Appleton, Nancy, PhD. “144 Reasons Why Sugar Is Ruining Your Health.” 6 July 2008.
http://www.nancyappleton.com/index.html
“Dangers of Soda Pop (Carbonated Soft Drinks). Oleda Newsletter. Oleda and Company, Inc.6 June 2008. http://www.oleda.com/oleda_tips/
Gove, Jennifer. “The Harmful Effects of Soda Pop on Children”. Simply Mom. 2006. 6 June 2008. http://www.simplymoms.com/art/sodachildren.html/
La Duca, Doreen. “Are we drinking too much soda pop?” Colorado State University Extension.Nov. 27, 2007. Colorado State University. 6 June 2008.
http://www.ext.colostate.edu/pubs/columncc/cc010821.html
Mercola, Joseph, D.O. “How High Fructose Corn Syrup Damages Your Body.” Mercola Natural Health Newsletter. July 2007. 8 July 2008. http://wwwlarticles.mercola.com
Caffeine is very addictive. If a child drinks just one regularly caffeinated soda, they are ingesting 50 mg of caffeine, the same amount of caffeine as in half a cup of coffee. This is too much for these little bodies to handle well. This amount of caffeine can cause the jitters, “increase in heart rate, sleeplessness, headache, mood swings, upset stomach, and rise of blood pressure” (Gove). Some research links caffeine to vitamin and mineral depletion, birth defects, and some forms of cancer (Oleda). It also can cause dehydration, causing a child to want to drink more. It can become a downward spiral of addiction and health risks.
Phosphoric Acid may well be the most dangerous chemical in soda pop. Those who work with it in laboratories have to wear full protective gear, including breathing apparatuses. Though it is not added to soda pop at full strength, there is still cause for concern. Since it neutralized the stomach’s natural hydrochloric acid needed for digestion, it can interfere with digestion, “making it difficult to utilize nutrients” (Oleda). It makes it difficult for the body to use calcium, leading to teeth and bone softening and even osteoporosis. Calcium is also a major player in immune function.
A chemical used in most diet sodas is aspartame. This, and other, sugar substitutes have over “92 different health side effects” (Oleda). Some of these include premature aging, weight gain, brain tumors, birth defects, emotional disorders, and seizures. When it is stored in warm areas, or kept for long periods of time it changes to methanol, which converts to formaldehyde and formic acid, which are known to be carcinogenic (cancer causing). That is not the end of the list, because it is also associated with diabetes (Oleda). So why do doctors continue to recommend diet soda to their diabetic patients? Consider what this could do to a child.
The sweetest villains of all are white processed sugar (refined sugar) and high fructose corn syrup (HFCS). We will consider sugar first. Kids get more of this stuff from pop than from cookies, ice cream, and candy combined. Each 12 ounce can of soda has 10 to 12 teaspoons of sugar (1/4 cup), which amounts to 140 empty calories (La Duca). More refined sugar is used by soda pop manufacturers in the United States than by any other sugar consumption company (Oleda), that includes candy, cookie, and snack companies. Nancy Appleton, PhD., has written several books about the harmful effects of refined sugar. Below is a partial list of her documentation called “144 Reasons Why Sugar Is Ruining Your Health.”
1. Sugar can suppress the immune system.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
12. Sugar interferes with absorption of calcium and magnesium.
17. Sugar can cause a rapid rise of adrenaline levels in children.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity.
26. Sugar can cause asthma.
39. Sugar can decrease growth hormone.
43. Sugar can interfere with the absorption of protein.
44. Sugar causes food allergies.
45. Sugar can contribute to diabetes.
49. Sugar can impair the structure of DNA.
68. Sugar can cause headaches, including migraine.
71. Sugar can cause depression.
77. A diet high in refined sugar reduces learning capacity.
94. Sugar is an addictive substance.
96. Decrease in sugar intake can increase emotional stability.
98. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
109. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. The more sodas a 10 year old consumes, the less milk.
That is quite an ominous list, and quite discouraging. Now, we will take a look at high fructose corn syrup. From 1977 to 2001, the use of this ingredient in soft drinks went up 135%. Manufacturers liked that it was cheaper and sweeter than white sugar. However, if it can be possible, it is even worse than table sugar. It “contains no enzymes, vitamins or minerals, and it leeches micronutrients from your body” (Mercola). When consumed in liquid form, as in soda pop, it is metabolized more rapidly to fat than any other sugar, and its negative effects are much more magnified. Some of these negative effects are diabetes, obesity, metabolic syndrome, increase in triglycerides and LDL (bad) cholesterol levels, and liver disease (Mercola).
Works Cited:
Appleton, Nancy, PhD. “144 Reasons Why Sugar Is Ruining Your Health.” 6 July 2008.
http://www.nancyappleton.com/index.html
“Dangers of Soda Pop (Carbonated Soft Drinks). Oleda Newsletter. Oleda and Company, Inc.6 June 2008. http://www.oleda.com/oleda_tips/
Gove, Jennifer. “The Harmful Effects of Soda Pop on Children”. Simply Mom. 2006. 6 June 2008. http://www.simplymoms.com/art/sodachildren.html/
La Duca, Doreen. “Are we drinking too much soda pop?” Colorado State University Extension.Nov. 27, 2007. Colorado State University. 6 June 2008.
http://www.ext.colostate.edu/pubs/columncc/cc010821.html
Mercola, Joseph, D.O. “How High Fructose Corn Syrup Damages Your Body.” Mercola Natural Health Newsletter. July 2007. 8 July 2008. http://wwwlarticles.mercola.com
Tuesday, July 15, 2008
Recipes
It's easy to change a traditional recipe into one with whole ingredients.
A good rule of thumb is to substitute on a one to one basis.
For instance, instead of white flour, use whole wheat flour.
Substitute white sugar with dehydrated, granulated cane juice.
Olive oil is wonderful in place of other oils.
Keep in mind that cooking is an art. So have fun as you experiment when you use more nutritious ingredients in your cooking and baking.
Quick Banana Bread (Adapted from the Joy of Cooking cookbook)
Preheat oven to 350 degrees.
Have all ingredients at about 75 degrees.
Sift before measuring:
1 ¾ cups whole grain flour
Resift with:
2 ¼ teaspoons double acting baking powder
½ teaspoon sea salt
1 teaspoon cinnamon
Blend until creamy:
1/3 cup olive oil
2/3 cup dehydrated sugar cane juice
¾ grated lemon rind
Beat in:
1 to 2 beaten eggs
1 – 1 ¼ cups ripe organic banana pulp
Add the sifted ingredients in about 3 parts to the sugar mixture. Beat the batter after each addition until smooth.
*(Optional) Fold in:
½ - 1 cup Ghirardelli semi-sweet chocolate chips
½ cup broken nut meats
½ cup finely chopped apricots
Place the batter in a greased bread pan. Bake the bread for about 1 hour or until done. Cool before slicing.
A good rule of thumb is to substitute on a one to one basis.
For instance, instead of white flour, use whole wheat flour.
Substitute white sugar with dehydrated, granulated cane juice.
Olive oil is wonderful in place of other oils.
Keep in mind that cooking is an art. So have fun as you experiment when you use more nutritious ingredients in your cooking and baking.
Quick Banana Bread (Adapted from the Joy of Cooking cookbook)
Preheat oven to 350 degrees.
Have all ingredients at about 75 degrees.
Sift before measuring:
1 ¾ cups whole grain flour
Resift with:
2 ¼ teaspoons double acting baking powder
½ teaspoon sea salt
1 teaspoon cinnamon
Blend until creamy:
1/3 cup olive oil
2/3 cup dehydrated sugar cane juice
¾ grated lemon rind
Beat in:
1 to 2 beaten eggs
1 – 1 ¼ cups ripe organic banana pulp
Add the sifted ingredients in about 3 parts to the sugar mixture. Beat the batter after each addition until smooth.
*(Optional) Fold in:
½ - 1 cup Ghirardelli semi-sweet chocolate chips
½ cup broken nut meats
½ cup finely chopped apricots
Place the batter in a greased bread pan. Bake the bread for about 1 hour or until done. Cool before slicing.
Wednesday, July 9, 2008
Cool Web Sites
144 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, PhD. http://www.nanchyappleton.com
Lunch Lessons, Changing the Way We Feed Our Children by Ann Cooper. http://www.chefann.com
Lunch Lessons, Changing the Way We Feed Our Children by Ann Cooper. http://www.chefann.com
Kids and Breakfast
In light of our hurried lives, parents cannot allow themselves to forget how important a good breakfast is to their growing children. The effects of neglecting their health, in this most foundational need for the best fuel, will show up in their growth and development now and in their health, or lack of, when they are in adulthood. The old adage, "you are what you eat" has never been more true in our fast food, junk food world. There are, however, solutions. While they may not be easy in these busy times, they are simple, basic, and well worth any effort necessary to help assure the mental, physical, and emotional well-being of our children.
After working in the school system at the pre-K through high school level, I have observed the behavior of children on the heels of what they ate for breakfast and lunch. It appeared they were on an emotional roller coaster ride. Their highs and lows depended on when they ate their last meal and what they consumed. It became apparent how vital food is to their physical, emotional, and mental health and performance. Observations similar to this were echoed by other educators. There seems to be a direct correlation between the actions of students and their dietary habits. “Parents, educators, and health professionals” agree that “what our children eat” affects “their school performance” (Taras). According to Tracy J. Gray, M.S. Adjunct Biology Professor at RRCC, children suffer “a chain reaction” effect. When they eat poorly, they cannot concentrate. When they cannot concentrate, they cannot learn. When they cannot learn, they get frustrated and act out (Gray).
Children also seem to be visiting the school nurse more often first thing in the morning or half an hour to an hour after lunch than the rest of the school day with symptoms of nausea, headache, dizziness, etc. More children than ever before are being diagnosed and taking medication for ADD (attention deficit disorder) and ADHD (attention deficit hyperactivity disorder). Some studies currently report that 6 per cent of males 20 years of age and younger use Ritalin or other types of hyperactivity control drugs. Millions of children are being treated, and this practice has “skyrocketed in recent years” (Jacobson). Gray also feels that this disease is a “vague thing” and medications are highly overused. Most children who are subjected to them do not need them. She is convinced that there is a “good possibility that many discipline problems could be alleviated by avoiding the simple sugar diet” that most of our children are consuming today (Gray).
It’s a very odd thing
As odd as can be.
That whatever Miss T eats
Turns into Miss T.
By Walter del la Mare (Accardo)
If we are what we eat, then truly what we eat is of great importance. It is especially important to the growing bodies and minds of our developing children. Many children are eating a high fat, high simple sugar diet. This is not the breakfast of champions. There are ingredients in the foods they are primarily consuming that can have devastating and long lasting negative effects. Also, numbers of children come to school with empty tummies. Supported by research, nutrition experts widely support and recognize that children who eat a nutritious breakfast “perform better at school” (Graimes 40). It appears to be the most important meal of the day, because it breaks the fast after eight plus hours of sleep and “replenishes vital brain nutrients and blood sugar levels that are depleted overnight” (Graines 40). Skipping breakfast builds unhealthy lifetime habits. When children go off for the day with empty stomachs, they will later snack on unhealthy high fat, simple sugar laden candy and doughnut type snack foods, not to mention soda pop. Recent studies show that “only a quarter of children are having an ideal breakfast to ward off anxiety and depression” (Carey).
Breakfast is, arguably the most important meal of the day, but everything we eat is important to the overall well being of our body and soul. According to Dr. Mercola “our health as a culture” would be greatly improved “if we just simply stopped…drinking soda.” The elevated insulin levels that are caused by its consumption are the beginning of most chronic diseases such as cancer, heart disease, diabetes, premature aging, arthritis, osteoporosis, and the list could go on (Mercola).
So what is a person to do? Should we stop eating and drinking altogether? Of course, not. Hippocrates, the father of medicine, said, “Let thy food be thy medicine and thy medicine be thy food.” If this is true, then people can alleviate, even eliminate many of the diseases they have been stricken with by simply changing their diets. Maybe much of the concerns of ADD and ADHD in our children could be managed by eating a diet packed with life enhancing nutrients, rather than food lacking nutritional value. There are healthy alternatives that are simple to incorporate, but it does take determination, will-power, and action, and it ideally begins in the home.
Parents are their children’s first teachers. We teach them to talk, walk, what not to touch, but mostly they learn by watching us. They are little imitators. What better thing could we teach them than a healthy lifestyle that begins with the food they put into their growing and changing bodies? Instead of eating empty calorie, nutrient poor doughnuts and sugary cereals, parents can introduce their children to the whole grain, whole sugar counterparts that are full of necessary vitamins and micronutrients. Instead of soda pop, they can drink juice in moderation, milk, and cleansing, thirst-quenching water. Instead of manufactured candy, they can eat nature’s juicy, delicious candy, fruit. Fruit is cleansing and carries more health benefits than there is space to write them. In her book, “Brain Foods for Kids,” Nicola Graimes has a wonderful rainbow food chart, which encourages children to see and eat a rainbow.
Children can also be encouraged to eat fresh and cooked vegetables, and quality proteins, if it is a family affair. A good rule of thumb is to eat food as close as possible to how it is originally found in nature, and you will do well.
It is of utmost importance to start our children out right with a healthy, nutritious breakfast everyday. It is estimated that almost half of American families skip breakfast regularly (Jana). This practice must not continue if we wish to raise our next generation as healthy indivuduals. When children eat a good breakfast they have advantages over non-breakfast eaters in many ways. They exhibit better brean power, especially with memory, better school attendance, mood, and test scores, and longer attention spans (Jana). Eating properly is not the only thing we can do to ensure our children a long and healthy live, but it is a good foundational start.
Work Cited:
Accardo, Pasquale. “Nutrition and behavior: The legend continues.” Pediatrics; Jan.1994: 127, Academic Search Premier. EBSCO. Columbine Library, Littleton, CO. 5 June 2008. http://0-search.ebscohost.com/
Carey, Dorothy. “Young Brains Need Breakfast.” Nutridate, 19.1 (Mar. 2008): 7-7. AcademicSearch Premier. EBSCO. Columbine Library, Littleton, CO. 6 June 2008.
http://0-search.ebscohost.com/
Graimes, Nicola. Brain Foods for Kids: over 100 recipes to boost your child’s intelligence. New York: Bantam Dell. 2004.
Gray, Tracy J., Adjunct Biology Professor, biochemist, and exercise physiologist. Personalinterviews, 13 and 27 June, 2008.
Jacobson, Michael F., Ph.D., “Diet & ADHD”. Nutrition Action Health Letter; Apr 2008, Vol. 35, Issue 3, p2-2, 2/3. Academic search Premier. EBSCO. Columbine Library, Littleton, CO. 3 June 2008. http://0-search.ebscohost.com/
Jana, Laura A., and Junnifer Shu, M.D., “rise, shine, & dine.” Scholastic Parent & Child 15.1(Sep. 2007): 70-71. Academic Search Premier. EBSCO. Columbine Library,
Littleton, CO. 6 June 2008. http://0-search.ebscohost.com
Mercola, Joseph, D.O. “How High Fructose Corn Syrup Damages Your Body.” Mercola NaturalHealth Newsletter. July 2007. 8 July 2008. http://wwwlarticles.mercola.com
Taras, Howard. “Nutrition and Student Performance at School.” Journal of School Health 75.6 (Aug. 2005): 199-213. Academic Search Premier. EBSCO. Columbine Library,
Littleton, CO. 6 June 2008. http://0-search.ebsclhost.com
After working in the school system at the pre-K through high school level, I have observed the behavior of children on the heels of what they ate for breakfast and lunch. It appeared they were on an emotional roller coaster ride. Their highs and lows depended on when they ate their last meal and what they consumed. It became apparent how vital food is to their physical, emotional, and mental health and performance. Observations similar to this were echoed by other educators. There seems to be a direct correlation between the actions of students and their dietary habits. “Parents, educators, and health professionals” agree that “what our children eat” affects “their school performance” (Taras). According to Tracy J. Gray, M.S. Adjunct Biology Professor at RRCC, children suffer “a chain reaction” effect. When they eat poorly, they cannot concentrate. When they cannot concentrate, they cannot learn. When they cannot learn, they get frustrated and act out (Gray).
Children also seem to be visiting the school nurse more often first thing in the morning or half an hour to an hour after lunch than the rest of the school day with symptoms of nausea, headache, dizziness, etc. More children than ever before are being diagnosed and taking medication for ADD (attention deficit disorder) and ADHD (attention deficit hyperactivity disorder). Some studies currently report that 6 per cent of males 20 years of age and younger use Ritalin or other types of hyperactivity control drugs. Millions of children are being treated, and this practice has “skyrocketed in recent years” (Jacobson). Gray also feels that this disease is a “vague thing” and medications are highly overused. Most children who are subjected to them do not need them. She is convinced that there is a “good possibility that many discipline problems could be alleviated by avoiding the simple sugar diet” that most of our children are consuming today (Gray).
It’s a very odd thing
As odd as can be.
That whatever Miss T eats
Turns into Miss T.
By Walter del la Mare (Accardo)
If we are what we eat, then truly what we eat is of great importance. It is especially important to the growing bodies and minds of our developing children. Many children are eating a high fat, high simple sugar diet. This is not the breakfast of champions. There are ingredients in the foods they are primarily consuming that can have devastating and long lasting negative effects. Also, numbers of children come to school with empty tummies. Supported by research, nutrition experts widely support and recognize that children who eat a nutritious breakfast “perform better at school” (Graimes 40). It appears to be the most important meal of the day, because it breaks the fast after eight plus hours of sleep and “replenishes vital brain nutrients and blood sugar levels that are depleted overnight” (Graines 40). Skipping breakfast builds unhealthy lifetime habits. When children go off for the day with empty stomachs, they will later snack on unhealthy high fat, simple sugar laden candy and doughnut type snack foods, not to mention soda pop. Recent studies show that “only a quarter of children are having an ideal breakfast to ward off anxiety and depression” (Carey).
Breakfast is, arguably the most important meal of the day, but everything we eat is important to the overall well being of our body and soul. According to Dr. Mercola “our health as a culture” would be greatly improved “if we just simply stopped…drinking soda.” The elevated insulin levels that are caused by its consumption are the beginning of most chronic diseases such as cancer, heart disease, diabetes, premature aging, arthritis, osteoporosis, and the list could go on (Mercola).
So what is a person to do? Should we stop eating and drinking altogether? Of course, not. Hippocrates, the father of medicine, said, “Let thy food be thy medicine and thy medicine be thy food.” If this is true, then people can alleviate, even eliminate many of the diseases they have been stricken with by simply changing their diets. Maybe much of the concerns of ADD and ADHD in our children could be managed by eating a diet packed with life enhancing nutrients, rather than food lacking nutritional value. There are healthy alternatives that are simple to incorporate, but it does take determination, will-power, and action, and it ideally begins in the home.
Parents are their children’s first teachers. We teach them to talk, walk, what not to touch, but mostly they learn by watching us. They are little imitators. What better thing could we teach them than a healthy lifestyle that begins with the food they put into their growing and changing bodies? Instead of eating empty calorie, nutrient poor doughnuts and sugary cereals, parents can introduce their children to the whole grain, whole sugar counterparts that are full of necessary vitamins and micronutrients. Instead of soda pop, they can drink juice in moderation, milk, and cleansing, thirst-quenching water. Instead of manufactured candy, they can eat nature’s juicy, delicious candy, fruit. Fruit is cleansing and carries more health benefits than there is space to write them. In her book, “Brain Foods for Kids,” Nicola Graimes has a wonderful rainbow food chart, which encourages children to see and eat a rainbow.
Children can also be encouraged to eat fresh and cooked vegetables, and quality proteins, if it is a family affair. A good rule of thumb is to eat food as close as possible to how it is originally found in nature, and you will do well.
It is of utmost importance to start our children out right with a healthy, nutritious breakfast everyday. It is estimated that almost half of American families skip breakfast regularly (Jana). This practice must not continue if we wish to raise our next generation as healthy indivuduals. When children eat a good breakfast they have advantages over non-breakfast eaters in many ways. They exhibit better brean power, especially with memory, better school attendance, mood, and test scores, and longer attention spans (Jana). Eating properly is not the only thing we can do to ensure our children a long and healthy live, but it is a good foundational start.
Work Cited:
Accardo, Pasquale. “Nutrition and behavior: The legend continues.” Pediatrics; Jan.1994: 127, Academic Search Premier. EBSCO. Columbine Library, Littleton, CO. 5 June 2008. http://0-search.ebscohost.com/
Carey, Dorothy. “Young Brains Need Breakfast.” Nutridate, 19.1 (Mar. 2008): 7-7. AcademicSearch Premier. EBSCO. Columbine Library, Littleton, CO. 6 June 2008.
http://0-search.ebscohost.com/
Graimes, Nicola. Brain Foods for Kids: over 100 recipes to boost your child’s intelligence. New York: Bantam Dell. 2004.
Gray, Tracy J., Adjunct Biology Professor, biochemist, and exercise physiologist. Personalinterviews, 13 and 27 June, 2008.
Jacobson, Michael F., Ph.D., “Diet & ADHD”. Nutrition Action Health Letter; Apr 2008, Vol. 35, Issue 3, p2-2, 2/3. Academic search Premier. EBSCO. Columbine Library, Littleton, CO. 3 June 2008. http://0-search.ebscohost.com/
Jana, Laura A., and Junnifer Shu, M.D., “rise, shine, & dine.” Scholastic Parent & Child 15.1(Sep. 2007): 70-71. Academic Search Premier. EBSCO. Columbine Library,
Littleton, CO. 6 June 2008. http://0-search.ebscohost.com
Mercola, Joseph, D.O. “How High Fructose Corn Syrup Damages Your Body.” Mercola NaturalHealth Newsletter. July 2007. 8 July 2008. http://wwwlarticles.mercola.com
Taras, Howard. “Nutrition and Student Performance at School.” Journal of School Health 75.6 (Aug. 2005): 199-213. Academic Search Premier. EBSCO. Columbine Library,
Littleton, CO. 6 June 2008. http://0-search.ebsclhost.com
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