Substitutes For School Lunches – Healthy Low Carb Choices for Kids

Substitutes For School Lunches – Healthy Low Carb Choices for Kids

Substitutes For School Lunches – Healthy Low Carb Choices for Kids

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it is so easy to get lost in the shuffle honestly you’re a parent and you’re busy and you’re taking care of your own health and you’re making all these changes to your own health and paying attention and you’re trying to do the best that you can with your kiddos but it’s still it’s hard because you’re trying to juggle your life and you’re trying to make sure that you’re putting the right school lunches together for them but then it’s like okay I’m already worrying about myself is it different from my kiddo do I need to think differently and I never even thought about this stuff until I had a kid my kids only two right now but I’m dreading the day that he has to go to school and that he’s gonna be exposed to all these other foods that I might not be really approving of now I can’t control everything I certainly can’t but what I can control is what I would put in a school lunch and what I would substitute things for so what I’ve done in this video is I’ve broken down what are common things that are put in kiddos lunches right and I’ve replaced them with just better alternatives that quite frankly your kids probably won’t even notice are different they’re just simple ways to be able to help your kids eat healthier when they’re at school and make just that much of a dent in their overall health in the long term hey we’ve got videos coming out all the time like every single day at 7:30 a.m. Pacific time so go ahead and hit that red subscribe button if you never want to miss a beat and then hit that Bell icon if you want to be able to hop on live broadcasts and all that stuff with me so I don’t claim to be a children’s health expert okay but from one dad to another dad or mom or whatever just take this advice with a grain of salt because hopefully it’ll help you out okay the first thing that I want to look at is replacing apples with strawberries okay it’s so easy to put apples in kiddos lunchbox right but strawberries are actually a better option and they really are because here’s what it’s kind of deceiving when we look at the glycemic index of an apple it’s a 38 which means that it’s already fairly low to be completely honest and then when we look at strawberries it’s a 40 now the glycemic index measures how high glycemic something is how much it spikes your insulin so we look at strawberries like well actually strawberries have more of a climbing index I guess I’ll stick with the Apple but no we actually need to look at what’s called the glycemic load you see the glycemic load is really important because strawberries are less carbohydrate denne and they have more water in them so it ends up making the load different so basically strawberries are a glycemic load of 3.6 and apples are a glycemic load of 5.7 what that means is the overall load the amount of carbohydrates that they load your body with over the long term or over that you in the short term of the day it’s much better to go with strawberries plus they have a unique ability to combat what’s called advanced glycation end-products so advanced glycation end-products are it’s basically like the result of mixing fats and sugar which is in a lot of processed foods strawberries have a unique ability to actually kind of combat that so we actually can erase some of the negative damage that’s occurred from kiddos eating processed food when they go over their friend’s house or you know maybe even at your own house and you’re just not aware of it so that’s number one right the next one is subbing out yogurts for something like cottage cheese here’s the thing good dairy fat is actually really good for you fat coming from dairy contrary to popular belief is very good in fact the American Journal of Clinical Nutrition published a study it took a look at the different kinds of dairy fat so in this particular case we had Penta decanoic we had hepa decanoic and we had trans palmitoleic okay these are the three main dairy fats now this particular study was interesting they found that those that had higher amounts of dairy fat in their diet had a significantly less in sense of heart disease or stroke 42% 42% less okay so it’s not the dairy fat that’s the issue where the issues come into play is with the sugars that are in the dairy now I’m not talking about added sugars those are bad too but the sugars they’re naturally occurring in dairy but also the casein proteins that are in dairy that trigger inflammation within specific ways right so it’s like as adults it triggers inflammation in a lot of different ways but as kiddos like we don’t want to be triggering inflammation in the young age we don’t want to start that young and the dairy is a problem so when we’re adding a bunch of yogurt so we’re adding a bunch of these low-quality cheeses that’s where we run into a problem so go with a good quality like single serving cottage cheese that is really high-quality go for like an organic one okay and that way you’re getting the good amounts of dairy fat but you’re not getting the added sugars that like the yogurts and like the dan and yogurts and stuff like that it’s nice and easy and it’s not sweet but you can add the strawberries that you’ve already given them and mix that into the cottage cheese that’s a perfect way for them to get their protein but not have this big insulin spike with the with the sugar right but they still get the berries okay the next thing that I want you to do is replace the bread with like a cauliflower crust okay you can make a grilled cheese sandwich with that you can make a use it as a tortilla you can make a quesadilla okay you could make a sandwich and usually like what I’ll do I could do it with the kid oh all the time I use the cauliflower foods crusts because those are super easy to kind of manipulate they’re kind of malleable so what I do is I’ll take like a cauliflower crust I’ll cut it in half and then I’ll put some like almond cheese or some good organic cheese on there and then I’ll melt it and make like a quesadilla or maybe I’ll take a little bit of avocado and a little bit of cheese and a little bit of like sliced chicken that I put up make a sandwich out of it okay it’s really really important that we’re not giving our kiddos a bunch of bread this stuff tastes just as good there’s multiple reasons okay number one is going to be obviously bread is extremely high glycemic okay very high glycemic so what that does is bread ends up making us insulin resistant if we eat it all the time so we’re starting our kiddos young by giving them so much in the way of this bread when that’s gonna just cause them problems later on why not stop it write that in there and at least at least reduce the impact okay because it’s a habituation thing our cells are constantly seeing sugar right they’re constantly seeing carbohydrates eventually we become diabetic or insulin resistant because the cells have seen it so much they just are like whatever I’m not even going to become receptive to you anymore so if we can control it at a young age where we just give them something that’s a healthier alternative that still tastes good heck yes this is exactly why we’re in good shape the other thing is gluten is a huge problem okay so if you can just reduce the amount of gluten okay it doesn’t have to do with celiac it has to do with the autoimmune response that occurs either way okay or the immune response I should say so this is very important because this has happens on a case-by-case basis so the less you have gluten coming in the less this happens gluten triggers the release of a protein called zhonya Lin within the body that triggers a leaky gut what happens then is metabolic pieces kind of flow into the bloodstream and that triggers an inflammation response it just so happens that the same thing that attacks the gluten in our blood also attacks the thyroid so the last thing you want to do is have a kiddo that’s got a fresh clean slate of Health to start having thyroid issues because he’s consuming too much gluten okay so just reduce it a little bit I’m not saying don’t let your kid be a kid let your kid be a kid but come on you can make healthy choices that taste good so like if you use the Kali flour crusts things make a Lunchables out of it okay so take those little crusts and cut them up do whatever you got to do give them a little Tupperware or whatever with a little bit of marinara sauce a little bit of cheese let them make their own pizza just like they would with like a Lunchables and have some fun with it so just so that you guys are aware if you’re interested I went ahead and put a link down to cauliflower foods down below just because honestly I organically talked about them in this video so you might as well check them out so it’s just a link to their regular website nothing crazy just want to be able to shout them out and help you guys out too okay then we need to make sure that we are switching out a juice box for something different you know what percentage of sugar in a kid’s daily diet is coming from juices and liquids it’s over 50% that’s nuts so if we just reduce that we’re in really good shape too so what I do is the Givens avea or something like that or give them some kind of stevia sweetened beverage that they want something sweet so Zvi makes like diet sodas that are sweetened with stevia and they still get all the goodness of it but they don’t have that right you can give them something like that but also you could give them an ACV drink okay even my toddler loves apple cider vinegar and a little bit of lemon juice and a little bit of stevia I’m making like a lemonade okay just make something like that or they get them at the store it’s super easy that’s a huge huge win right there then lastly make a trail mix you know sense in sending your kid to school with Eminem there anything like that or trail mix that has a bunch of M&Ms in it right make your own so here’s what I would recommend you okay you’re gonna want equal parts macadamia nuts pecans and walnuts okay get the little halves in pieces so they’re small and they’re broken up gains a little bit more like a trail mix equal parts mix that all up into one then go ahead and add maybe just a little bit of pepitas in there a little bit of pumpkin seeds or a little bit of sunflower seeds your choice so that’s gonna get them that nice diverse omega-3 profile okay then you’re gonna want to use some kind of sugar-free chocolate chip but I don’t necessarily recommend giving kiddos a bunch of a rift all because it might bloat them so what I’ll usually do is I’ll usually take baking chocolate like 100% dark baking chocolate and then I’ll melt it down and all add stevia to it and I can do this in bulk and that’s what I do so that I melt down a couple bars of it add some stevia mix it up put it in the freezer and then I’ve got sugar free chocolate and then just chop it up and mix it into the whole bin that you’re making your trail mix with and then if you wanted to you could add a few of those freeze-dried strawberries or freeze dried blueberries not enough to have a big insulin spike nothing like that just enough to give it an extra a little bit of sweetness – a little bit of salt a little bit of stevia I mean that’s all you need and you’ve got a tasty trail mix so you send your kid to school with these options and I think scientifically you’ve got some stuff that’s really gonna pave the way for a healthier life with them anyhow take what you want out of this I’m not a pediatrician I’m not claiming to be one I just want to help you make a good decision with your kiddos see you soon

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Substitutes For School Lunches - Healthy Low Carb Choices for Kids

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Substitutes For School Lunches – Healthy Low Carb Choices for Kids – Thomas DeLauer

Apples with Strawberries

Per one cup serving, apples have ~15g of sugar vs strawberries ~7g

A study from PLoS ONE found that strawberries contain something known as fisetin, a naturally-occurring flavonoid found most abundantly in strawberries

The study had mice that exhibited increased blood sugar typical of type 1 diabetes and display pathologies seen in serious human complications of both type 1 and 2 diabetes and

Mice fed a fisetin-enriched diet remained diabetic, but acute kidney enlargement-or hypertrophy-seen in untreated mice was reversed, and high urine protein levels, a sure sign of kidney disease

Researchers observed that blood and brain levels of sugars affixed to proteins known as advanced glycation end-products-or AGEs-were reduced in fisetin-treated compared to untreated Akita mice

These decreases were accompanied by increased activity of the enzyme glyoxalase 1, which promotes removal of toxic AGE precursors

Yogurt with Cottage Cheese (add a small amount of fruit)

Common yogurts, especially kid-targeted yogurt products are loaded with sugar

From The American Journal of Clinical Nutrition:

Researchers studied the effect of dairy fat on mortality risk and cardiovascular health in over 2,900 U.S. seniors, aged 65 and above

The researchers measured the participants’ blood plasma levels of three fatty acids contained by dairy products (pentadecanoic, heptadecanoic, and trans-palmitoleic) at the beginning of the study in 1992, 6 years later, and then 13 years later

High circulating levels of heptadecanoic fatty acid were associated with a lower risk of death from heart disease

Also, adults with higher levels of fatty acids overall were 42 percent less likely to die from stroke, revealed the analysis

They’re a small proportion of total saturated fatty acids in milk fat, but they are accepted biomarkers of dairy fat intake

Bread with CaliFlour Crust (Make a Sandwich or Quesadilla)

Gluten and Thyroid

By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open up. Second, microbial metabolites, toxins, and foods enter the bloodstream.

This causes your body’s immune system to become chronically activated, predisposing you to develop autoantibodies

Third, to add insult to injury, antibodies produced against gluten (specifically, gliadin) can cross react with thyroid tissue via a phenomenon called “molecular mimicry.”

So gluten can cause a leaky gut, which puts your immune system on high alert – then, antibodies are produced that cross react with gluten and thyroid tissue

Lessening Post-Lunch Crash

1) less carbs which will result in less of a BS spike and subsequent crash
2) cauliflower is high in choline, important for focus & memory:

Contains choline which helps brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning

Build Your Own “lunchables” Pizza with CaliFlour

Lunchables have:

Trans fats
Processed cheese (in most of them)

Industrial trans fats are artificially created by manufacturers by adding hydrogen to liquid vegetable oils; these are called “partially hydrogenated oils.”- this makes the oils more solid to give foods a crispy texture

The heating process changes the molecular structure of the fat so that it alters the configuration of cell membranes and block important enzymes that are necessary for the metabolism of fats

Juicebox with Zevia or ACV Drink

Juice boxes contain concentrated fruit juice (fructose)

Fructose converts to activated glycerol (g-3-p), which is used to turn FFAs into triglycerides – The more g-3-p you have, the more fat you store (fructose is a lipophilic carb)

Fructose has no effect on ghrelin

Trail Mix with Chocolate Chips (Bhu, Lily’s, Lakanto) + Mac Nuts, Almonds, Pecans

Trail mix typically contains hydrogenated oil, sugar, and artificial preservatives

Sugar-free chocolate chips (sweetened with erythritol & monk fruit)

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