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Helping Your Boy Eat Better PDF Print E-mail
Written by Aaron Snyder   
Sunday, 04 April 2010 14:04

There are 2 types of boys

- Those who can eat pizza, cookies, and pop tarts and not gain a pound

- Those who can’t


With the alarming statistic that 1 in 3 children born after 2000 will become type 2 diabetic in their lifetime, we parents don’t have to look any further than our pantry to start fighting the next generation’s obesity epidemic. But if you happen to have a boy who could stand to lose a few pounds, how do you transition them away from the typical fattening American staples for children like chicken nuggets, pizzas, sodas, crackers, and cookies without feeling like a food Nazi who has sucked all the joy out of our child’s heart while putting them on the path to an eating disorder?


As an obese child and diabetic, I can tell you I would have preferred my parents had taken a harder line against the 5 night per week fast food dinners and all you can eat ice cream for dessert. Here’s how to start making permanent change in your child’s weight.


First, be very clear with yourself and your child why he needs to eat differently.
Make eating a better an issue of health, not weight loss, and be prepared to explain what you mean. If your boy is a bit chubby like I was, he may very well have already been teased in school and automatically associate eating differently with weight loss. But being honest with your kid that you love them and want them to be healthier can only do good.


Second, be prepared to set the example by eating better yourself.
Your child is the most powerful audio and video recorder you will ever encounter. They hear and see more than you think. Sit down and have the baked chicken with vegetables for dinner with them. Show them the healthy breakfast, lunch, and snacks you’re going to eat as well so they can see you’re not only serious but hold yourself to the same standards you expect of them in regards to health.


Third, make it taste exceptional.
The taste of sugar and fat or fat and salt like in doughnuts and pizza is hard to pass up but easy to forget if you’re living a diet of healthier substitutes for those 2 very powerful chemical combinations. That’s why your healthy alternatives have got to taste great. In my household, coco made with organic raw coco and sweetened with Stevia is asked for regularly. Low carb, low fat cheese quesadillas with salsa and low fat grilled cheese sandwiches are also 2 favorites from my son.


Finally, stand your ground, but know when to let up.
There are more special occasions celebrated in a child’s life with food than there are for adults. Birthday parties, Valentine’s, Easter, and St. Patrick’s’ are but 4 examples of seemingly endless celebration for children. Consider that for Valentine’s Day, a typical elementary school child will probably receive candy from his classmates, cup cakes and other treats at school on the day, and then chocolate from you that evening. And there will be another and yet another “special occasion” every 2 weeks until the New Year. You can’t allow your child to have all those treats and expect them to lose weight. You will need to monitor what goes into your child’s mouth, decide what’s most important for them in terms of social participation, and restrict the rest.

Aaron Snyder is a diabetes patient-expert, nutritional coach for adults and families, personal trainer, and author of The New Diabetes Prescription: The Diet, Exercise, & Mindset Revolution. He lives in San Diego with his family. For more information, please visit http://www.TheNewDiabetesPrescription.com or e-mail him at This e-mail address is being protected from spambots. You need JavaScript enabled to view it



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Last Updated on Monday, 10 May 2010 15:06
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Mummy Dogs PDF Print E-mail
Written by Ko Chun Yang   
Monday, 22 February 2010 16:20

I found this recipe for mummy dogs in a local newspaper recently, and thought they would be something easy, quick, and fun to make with your boys.  They're basically pigs-in-a-blanket, but boys can make their own little mummies, then enjoy it as a tasty snack (throw a side in, and it's a little meal!).  They'll make a great snack for sleepovers - just pass out the hot dogs and rolls, and have everyone fashion their little hot dog mummies.

This recipe makes 10 mummies

Preparation: 15 minutes

Cooking: 13-17 minutes

1 (8-oz) can refrigerated crescent dinner rolls

2-1/2 slice of American cheese, quartered

10 large hot dogs

cooking spray

mustard

 

Heat Oven to 375 degrees.

Unroll the crescent dough and separate at perforations to create 4 rectangles.  Press at perforations to seal.

With a knife, cut each rectangle lengthwise into 10 pieces, making a total of 40 pieces of dough - this will be the "bandages".

Slice cheese slices into quarters; for the 1/2 slice, cut in half.

Wrap 4 pieces of dough around each hot dog, along with a 1/4 slice of cheese, to look like bandages.  Stretch the dough slightly to completely cover the hot dog.  At about 1/2-inch from one end of the hot dog, separate the "bandages" so the hot dog mummy's face shows through.

Place on a large, ungreased cookie sheet, cheese side down, Coat dough slightly with cooking spray.  Bake 13-17 minutes, or until dough is a light golden brown, and the hot dogs are hot.

Draw a little face for your mummy with mustard.

Serve with ketchup and mustard.  For a meal, also serve with a side of fresh vegetables or fruit (e.g. celery sticks, carrots, pineapple spears, apple...etc).

These are so cute! If you make them, snap some pictures of your creations and share them with us!



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Last Updated on Monday, 03 May 2010 22:29
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Meat Loaf PDF Print E-mail
Written by Ko Chun Yang   
Tuesday, 09 February 2010 04:24

Everyone has their favorite meatloaf recipe - this is my personal favorite because of the extra veggies and delicious glaze.  I usually use onions, carrots, and celery because they are staples in my house on any average day but you can really pitch in anything you may discover in your fridge...like bell peppers, broccoli, etc.  The ingredients list is pretty loosey-goosey because it's meatloaf and you should put in whatever makes you happy.

2 tablespoons vegetable oil

1 cup chopped yellow onion

1/2 cup chopped celery

1 tablespoon minced garlic

About 3 teaspoon Italian Seasoning (or a mix of dried basil, thyme, oregano, and parsley)

2 teaspoons Lawry's Salt

1/2 teaspoon black pepper

2 1/2 pounds meatloaf mix (or 1 1/2 pound ground beef, 1/2 pound ground veal, and 1/2 pound ground pork)

2 eggs, lightly beaten

1/2 cup milk

1/4 cup ketchup

1 1/2 teaspoon Dijon mustard

1 teaspoon Worcestershire sauce

2/3 cup fine dried bread crumbs

GLAZE:

1/2 cup ketchup

2 tablespoon brown sugar

1 teaspoon Worcestershire sauce

Hot sauce (optional)

 

Preheat the oven to 350 degrees with the rack in the middle.

Heat the vegetable oil in a skillet over medium heat and sautee the onion, carrots, celery, garlic, 1 1/2 teaspoon Italian seasoning, and 1 teaspoon Lawry's salt, and black pepper.  Cook until the onions and soft and golden, about 6 minutes.  Set aside to cool.

In a mixing bowl, combine the eggs, meatloaf mix, milk, ketchup, the remaining Italian seasoning, Dijon mustard, and Worcestershire sauce.  Add the cooked vegetables and bread crumbs, and mix well.

Pour the mixture into a 9 by 5 by 3-inch loaf pan.  Smooth the top of the loaf with the back of a spoon.

Make the glaze - combine the ketchup, brown sugar, Worchestershire sauce, and about 1 teaspoon hot sauce (optional) in a bowl.  Pour and spread this mixture evenly over the top of the meatloaf.

Bake the loaf for 1 hour and 15 minutes, or until juices run clear when a knife is inserted into it.

Enjoy with some baked sweet potatoes or squash!!!



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Last Updated on Wednesday, 10 February 2010 02:41
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Cozy Lentil Kielbasa and Garlic Stew PDF Print E-mail
Written by Ko Chun Yang   
Sunday, 17 January 2010 00:06

Lentils are a good source of proteins, including the essential amino acids isoleucine and lysine.  It is also one of the best vegetable sources of iron, which is particularly important for adolescents and pregnant women, whose requirements for it is higher.  I always keep a canister of lentils in my pantry, since it keeps very well and is a breeze to cook because, unlike dried beans, it does not need to be soaked beforehand.

This recipe takes about 20 minutes of prep time, and 1 hour of cooking time - which is largely let simmer and walk away.  This yields about 10 cups, or 5 main-dish servings.

1 tablespoon olive oil

1 lb kielbasa (regular or turkey), cut into 1/2-inch slices

1 medium onion, chopped

1/2 lb carrots, cut into 1/2-inch half-moons

2 medium stalks celery, sliced

3 cloves garlic, crushed and minced

3 cups water

2 cups chicken broth

1 14.5-oz diced tomatoes, undrained

1 3/4 cups lentils, rinsed

In a large soup pot, heat 1 teaspoon olive oil on medium until hot.  Brown the kielbasa in two batches (4-5 minutes each batch), adding another teaspoon of olive oil before the second batch.  Remove the cooked kielbasa and keep in a separate bowl.

In the same pot, heat the remaining teaspoon of olive oil on medium.  Add the chopped onion, carrots, celery, and sautee for 15 minutes, or until the vegetables are softened and golden, stirring often.  Stir in garlic; cook 1 minute, or until garlic is fragrant.

Add the water, broth, tomatoes, and lentils to the pot.  Once the mixture is heated through and boiling, reduce  the heat to medium-low, and let simmer, uncovered for 40 minutes, or until lentils are tender.

Stir in kielbasa, heat through, and serve!

 



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Last Updated on Friday, 05 February 2010 03:11
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Oven-Fried Buttermilk Chicken Recipe PDF Print E-mail
Written by Ko Chun Yang   
Sunday, 13 December 2009 23:24

Marinating the chicken overnight in buttermilk and hot sauce makes this oven-fried chicken tender, moist, and flavorful.  The hot sauce adds enough heat to give it a little something extra, but not too much that kids wouldn't love it.  The crushed corn flakes coat gives it a delicious crunch - you can either put the corn flakes in a plastic zip-lock bag and crush with a rolling pin, or run it through a food processor until it becomes coarse crumbs.

This is a great picnic treat too.  Cook the chicken right before you leave and carry it warm, uncovered, in a container (a basket is great) lined with foil and paper napkins.

For a no-fuss weeknight meal: Mariniate the chicken the night before and prepare the coating.  When you get home, just pull the chicken out, coat, and fry in the oven.  Serve with coleslaw and biscuits!

Serves 4

2 cups well-shaken buttermilk
4 large garlic cloves, peeled and lightly crushed
3 tablespoons hot sauce (Tabasco works great)
1 tablespoon salt
2 teaspoons ground black pepper
1/2 teaspoon paprika
1/2 teaspoon cayenne pepper
4 skinless chicken thights
4 skinless chicken drumsticks
1-1/4 cups cornflakes, crushed into crumbs
4 tablespoons (1/2 stick) unsalted butter, melted

Combine buttermilk, garlic, hot sauce, salt, black pepper, paprika, and cayenne pepper in a bowl, and stir until well-mixed. 

Rinse the chicken and pat dry with paper towels.  Place the chicken in a 13 x 9-inch baking dish, and pour the buttermilk mixture over it.  Turn the chicken with a pair of tongs until pieces are nicely-coated.  Cover and refrigerate for 12 hours, turning once halfway through.

When you are ready to cook, heat the oven to 400 degrees and arrange the rack in the middle.  Put a metal baking/cooling rack on top of a baking sheet and set aside. 

Season the crushed cornflakes with salt and pepper to your taste.  Remove a piece of chicken, let the excess marinade drip off, and press it into the cornflakes until it is coated.  Repeat with the remaining pieces, and place them on the rack-lined baking sheet.  Drizzle the melted butter over the chicken pieces.

Bake until golden and crispy, or when it reaches the internal temperature of 160 degrees, about 35 minutes. 




 



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Last Updated on Monday, 14 December 2009 07:13
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