McGrath - Green smoothies for kids : teach your children to enjoy healthy eating

Copyright 2016 by Simone McGrath

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Library of Congress Cataloging-in-Publication Data is available on file.

Cover design by Laura Klynstra

Cover photo credit: istock.com

Interior photo credits: istock.com and bigstockphoto.com

Print ISBN: 978-1-5107-0408-4

Ebook ISBN: 978-1-5107-0409-1

Printed in China

Disclaimer: This book is not meant to be used to diagnose or treat any medical condition. For diagnosis or treatment of any medical condition, consult a physician. Always consult a physician before starting a new diet or wellness program.

Table of Contents

Introduction

Frustrated moms of the world unite!

We all know how important a diet rich in fresh fruits and vegetables is for our kids. Getting a willful child to eat them is, of course, another story!

Children seem to be born with a built-in mechanism that makes them want to run screaming from vegetables, especially the green kind. Whether they express their displeasure by being sullen or throwing a tantrum, we sit at the dinner table bargaining and cajoling, determined to get some broccoli down the gullets of our kids, who sit steadfast in their resolve to not allow any of it past their tightly clamped lips.

Eventually we bribe them: If you eat your veggies, then you can have a candy. This negates the health benefits of the veggies, and does not help to engender good eating habits and food choices. Veggies become viewed as a means to an end, as a way to get something they want. Sometimes we simply give up and leave the veggies out because were tired at the end of a long day, and few of us have the energy to argue and stick to our good intentions of getting our kids to eat some vegetables, no matter what.

Unfortunately, the above scenarios are all steeped in negativity and set up an adversarial relationship with healthy food and healthy living, which only becomes more entrenched as the child gets older. This cycle of negativity becomes harder to break, and people become comfortable with their unhealthy way of life. The thing that falls by the wayside is the thing that we should be striving to achieve against all else, and that is to teach our children to enjoy eating healthy foods and to make healthy food choices willingly. When they do it as second nature it becomes their lifestyle, and that above all else is the most important gift we can give our children.

It all sounds great on paper, doesnt it? But how do you implement it in real life, when youre sitting across the table stuck in a staring match with your four-year-old over a plate of spinach?

Its really easytoss the spinach! Yes, thats right, you read it correctly. Toss it... right into the blender, along with an apple, half a banana, and finish it off with a splash of almond milk for good measure. Blitz it, pour it, stick in a straw, and your kids should be good to go.

Green smoothies are the way forward. You need them in your life. Your kids will love them, and Im here to tell you how to do it right and nip that healthy food rebellion in the bud!

So, put your feet up and get reading. A healthy family is on the horizon!

The Importance of Fruits and Vegetables

Weve all heard the health experts and doctors expounding the virtues of a diet rich in fruits and vegetables, but what exactly is it about these food groups that makes them so special?

Certainly everyone can benefit from eating fruits and vegetables, but for children getting enough of the right kinds of fruits and vegetables into their diet is essential for their growing bodies. Fruits and vegetables contain vital nutrients that feed growing and developing bodies, and a lack of these nutrients can drastically hinder your childs physical and mental development.

Fruits and vegetables are loaded with vitamins, most notably A, C, and K. In addition, they are a source of folic acid, potassium, and other trace minerals. Theyre one of the healthiest sources of carbohydrates around, with tons of dietary fiber. And if that wasnt enough, some vegetables even contain protein.

Fruits and vegetables are also an important source of phytochemicals, which are instrumental in the prevention of chronic diseases, such as cancer, heart disease, gastric issues, high blood pressure, and diabetes.

Obesity is on the rise worldwide. No longer is being overweight just a problem of middle age. More and more children are showing signs of obesity every year. Why? Well, its quite simple: they dont eat enough (if any) fruits and vegetables. We live in a society of fast food, where everything is packaged for our convenience, but what we trade for convenience is our health. We overeat yet were undernourishedthis is largely because we eat foods that are calorie dense but lacking in wholesome nutrition. These foods are full of sugar, fat, chemicals, and empty calories. We need to swap this kind of eating for a high-quality diet, ideally one that is largely plant based with good sources of protein as well. In a nutshell, we need to eat more fruits and vegetables to get ourselves back to a healthy state.

In addition, illness in general is on the rise. People are sicker, they take longer to heal, and the easiest thing they can do to help prevent sickness is to eat more fruits and vegetables, since they help boost the immune system. When your immune system is strong it can fight off invasions from foreign elements. However, an army is only as strong as its soldiers, and your immune system can only be effective in keeping germs at bay if youre strong at a cellular level.

It is recommended that we consume, on average, two and a half cups of fresh fruit and two and a half cups of fresh vegetables per day. This amount fluctuates slightly depending on your age and activity level, but on average we dont consume nearly that much per day in our modern lives. Many people lament that its too much, and they already feel like theyre eating tons of fruit and vegetables without coming close to the recommended amount. To an extent this is true. Thats why green smoothies are, without a doubt, the way forward. You can get your entire daily allowance of fruits and vegetables in one glass, once a day. What could be easier?

On the following pages, I provide you with the means to better health, and it should take no longer than ten minutes to make a green smoothie, drink it, and clean up afterwards. I think even the busiest of parents can find ten minutes a day to dedicate to their childrens health. This book provides you with everything you need to start your children on their green smoothie journey!