Secrets for making healthy meals by guest contributor Dr . Lisa Merritt
Dr . Merritt , What are some of your secrets for making healthy meals for my family ? Ruth S . of Waxhaw , NC ( Mom of 1 pre-teen and 2 teenagers !)
Hi , Ruth , let ’ s give you some ideas !!
All of my life I was raised to eat healthy and wholesome meals . My father , a health advocate and chiropractor , was emphatic about his seven children eating “ real ” meals . My mother was a wonderful creative cook and prepared balanced meals every day for us .
My parents were way ahead of their time in the 50 ’ s and 60 ’ s and prevented us from eating the plethora of pre-packaged commercial food products that were so heavily marketed to children back then . As overwhelming as it seemed during that era , restaurants and fast food companies are even more inundated now with these , what I call “ dead ” foods . I refer to them as “ dead ” because these products are heavily fortified with FDA approved synthetic vitamins , additives , and preservatives and contain very little nutrients . Several studies show a strong link between these same synthetic additives and multiple serious health conditions such as depression , asthma , allergies , migraines , hyperactivity and learning disabilities . The body needs whole foods to be nourished . Non nutritious food will NOT give the body energy . A restaurant cooks for the masses and may cut corners in order to save money and time . That is why learning to cook , and cooking healthier , is better for you and your family . You and your family need to commit to planning three balanced meals per day , as well as two healthy snacks .
First and foremost , you need to stock your fridge and pantry with healthy items . Here is how to do it :
1 . Plan to eat 5 small meals per day . Three meals of greater quantity and two snack proportions . NEVER SKIP BREAKFAST ! Try to choose organic produce whenever it ’ s an option for you .
2 . Plan to have 6-7 vegetable and 2 fruit servings each day . Making this a habit can be easier than you think ! A salad can have up to 4-5 servings depending on the variety you choose . The greener the lettuce the better : romaine , bibb , spinach , kale , red leaf , etc . ( NOT ICEBERG ) Choose as many varieties as you desire . Greens should be consumed raw , steamed or sautéed .
3 . Proteins are important but must be eaten in small quantities . Having lean , quality protein every couple hours will keep your energy up . Great examples are lean meats and poultry , eggs , nuts , seeds , dairy , and beans .
4 . Carbohydrates are not just found in breads . Carbohydrates are also whole grains , root vegetables , and fruits . We need 1 small serving of quality carbohydrates per day . The bad carbs are found in refined grains , such as processed flour products , where the grain has been stripped of its nutrients and has very little value at all . Whole grain floured products are slightly better , but the best source are whole grains that are preferably gluten free and steel cut . Some suggestions are brown rice , oats , quinoa , and millet . Look for gluten free whole grain breakfast cereals too .
5 . Added condiments can ruin a quality meal , too . Margarine , mayonnaise , bad oils , sugar , and table salt can increase calories and disturb digestion . We can teach you how to be creative with herbs , garlic , kelp , sea salt , honey or stevia to improve flavor . Fresh foods taste better and your taste buds will become more alive with these wholesome flavor substitutes ! We recommend and can provide for you a zinc deficiency test as well , since a zinc deficiency can deaden your taste buds .
6 . Your beverage of choice should always be pure water and herbal teas . Stay away from all non-calorie artificially sweetened drinks , such as diet sodas . These are horribly unhealthy for you !
7 . I cannot stress enough how important it is to cook all your meals at home . Make it an event ! Make it a hobby ! You ’ re going to eat for the rest of your life , so you might as well ENJOY the process ! Teach your little ones and your teenagers ! Couples take turns and set goals together to cook and eat healthy . We understand that after a long day it can be difficult to cook a meal , but if you plan ahead and stock the pantry and fridge accordingly , you too can make creative , healthy , delicious meals on a regular basis . And remember , it ’ s not always what you eat but your environment as well . An ancient Chinese proverb is “ Never eat
Dr . Lisa Merritt and Dr . Sara Butkovich of the Weddington Chiropractic Wellness Center at Blakeney . from an angry cook !” Put love and care into your meals and take the time to enjoy the company you ’ re dining with as well .
Here ’ s my oldest daughter , Kieri ’ s yummy granola bar recipe that she gives her 6 and 3 yr . old children !
KIERI ’ S EASY ALMOND BUTTER GRANOLA BARS 4 cups quick oats ( can substitute gluten-free or steel cut oats ) 2 / 3-1 cups almond butter ( or any nut butter of your choice ) 4 Tbsp . melted unsalted butter 1 / 2 cups raw honey 1 Tbsp . pure vanilla extract 1 cups ingredient of your choice
( raisins , dates , nuts or seeds ) Melt butter & almond butter together in microwave . Mix in honey & vanilla . Pour on top of quick oats . Make sure everything is cooled & mix in choice ingredient last . Stir until just blended . Press into saran wrap lined 9x13 baking dish . Compact as much as possible . Cut into bars or squares . Enjoy !!
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Weddington Chiropractic Wellness Center at Blakeney 8832 Blakeney Prof . Dr ., Suite 100 Charlotte , NC 28277
Parent Teacher Magazine • Mar / Apr 2017 • 19