PB & J Food Swap

The average child will eat 1,500 PB&J sandwiches before he/she graduates from high school. If we take a close look at all of the MANY inflammatory ingredients in a traditional PB&J sandwich, there becomes an incredible opportunity to swap out inflammatory foods for non-inflammatory PB&J ingredients, as shown in this month’s food swap.

Streamlining In The Kitchen Tip – make large batches of jelly and keep in the fridge for the week so that you do not need to mash up the frozen fruit each time you make a sandwich. Because Ezekiel bread is heartier, you can even make the PB&J sandwiches ahead of time and keep in the refrigerator – ready to grab on the go.

9 Things You Can Do To Get Your Kid On The Clean Eating Train

 I have two children, ages 6 and 2 years. Tosh, the oldest, was not a clean eating kid until he was 3.5 years (after he spent the first few years of his life in hospitals and doctors offices for constantly being sick). Chloe, the youngest, was clean from the moment of conception. It is interesting to watch the dynamics between a child who knows nothing but clean healthy food and a child whose addiction to sugar still looms at times, while the social events increase with LOTS of options full of sugar. Tosh, also has a sensory condition, and as he became cleaner and cleaner, his sensory condition GREATLY improved. This has been amazing to watch before our eyes! As I wrote in another article this month, “Life is a journey, not a destination”, and that certainly applies when shifting our kids into a clean eating diet. Here are 9 tips that helped my children (especially Tosh) join the clean eating train.

1. Make it fun and games!
2. Join your child on the clean eating journey.
3. Talk to them about the importance of health.
4. If a food doesn’t go over the first time….try, try again…in slightly varied ways.
5. Be open to the possibility of SUCCESSFUL clean eating for your child – check for any limiting beliefs you may have in this area.
6. Incorporate a variety of new foods.
7. Let kids cook with you – it creates more of a buy in.
8. Make Connections For Them – point out what happens to their tummies, or how it’s hard to make good choices and listen after eating sugar, wheat, etc.
9. ADD CLEAN PROTEIN TO THEIR DIET (This REALLY helps with cravings).

Remove Inflammation From The Body By Swapping Out These Top 6 Inflammatory Foods

“Chronic inflammation is all around you. The sugar you eat, high doses of the wrong oils and fats in your diet, hidden food allergens, lack of exercise, chronic stress, and hidden infections, all trigger a raging, unseen inflammation deep in your cells and tissues. This inflammation leads to every one of the major chronic diseases from aging — heart disease, cancer, diabetes, dementia, arthritis, obesity and more.”

— -Dr. Mark Hyman, MD

In fact, research has shown inflammation to be the root cause of nearly all ailments, conditions and dis-ease. This includes physical, mental and behavioral concerns. 

Inflammation shows up in the body from a number of different reasons such as poor diet, dehydration, lack of movement & stress. Because we are constantly adding food and drink into our mouths, diet becomes a powerful method to remove inflammation from the body. By swapping out inflammatory foods for non-inflammatory foods, a person can begin regenerating their health, happiness & vibrancy on a cellular level. Often times, living an anti-inflammatory lifestyle & eating an anti-inflammatory diet will allow a body to reverse its ailments, conditions or
dis-ease. Clean food IS medicine.

Top 6 Foods To Swap Out To Remove Inflammation From The Body

1. Processed Sugar
Swap out processed sugars for raw honey, organic maple syrup, liquid stevia or fruit.

2. Sodium
Swap out table salt for sea salt or pink Himalayan salt. By eliminating processed and packaged foods, you will significantly eliminate the amount of daily sodium intake.

3. Wheat Flour
Swap out wheat for almond flour or coconut flour. While these two flours do come in a bag (unless you make them on your own with a food processor), they are minimally processed are a great substitute for baking many foods that typically contain wheat.

4. Inflammatory Oils
Swap out highly processed oils such as vegetable oil, canola oil, safflower oil, partially hydrogenated oil (just to mention a few) for high-quality omega-6 and omega-3 oils. The best source for oils are from extra-virgin coconut oil, extra-virgin olive oil, flax oil, hemp seeds, chia seeds, avocados or avocado oils.

5. Cow Dairy
Swap out cow dairy for that of sheep or goat. Around the age of 1.5-2 years, our bodies significantly decrease in the amount of digestive enzymes created that specifically help to digest dairy. The molecular make-up of the sheep and goat dairy is more easily digested in the human body. Another reason cow dairy does not work as well is because the feed is typically made up from genetically modified corn and soy which creates inflammation in the cows. This is then passed on to us when we eat cow dairy. Last, casein is used in much dairy and many people are highly sensitive to it. When shopping for sheep and goat dairy, read the ingredients so that you can chose a dairy product free of casein.

6. Alcohol
Swap out alcohol for water, bubbly water, Kombucha drinks (without added sugar), tea or cold pressed juices. Alcohol tops the list of most inflammatory and toxic foods, and with a pause from the holidays, it seems like a reasonable time to take a break in order to regain and experience the most optimal and vibrant health.