Healthy Halloween Treats

As Halloween approaches I begin my yearly dilemma of what to give the kids and still stay focused on good-for-you food choices.  Kids need to have fun. It is part of being a kid.  They also need to understand food choices so that they can maintain lifelong good health.  Last year I gave out Brown Rice Krispie Treats for Halloween.  The children loved them.  They taste the same as the conventional white rice krispies. I also gave out the recipe on a card with a short note on the value of whole foods.  I wanted the parents to see that there are healthy Halloween choices.  Halloween does not have to be a day of total gluttony.
Related Post: Recipe Brown Rice Krispie Treats

Halloween Diet Foods

I just sent out the Foodfocus recipe of the month club for October and used the Brown Rice Krispie recipe as the featured recipe.  Some of the email questions and comments that I got back this week are as follows:

• Where do I find brown rice krispie cereal?  What brands should I be looking for?

There are several brands of brown rice cereal.  I use Barbara’s only because it is available in my local conventional grocery store’s “healthy section”.  Most grocery stores now have a healthy or organic section, so I would look there first.  If you do not find it there, then check your health food stores.

• It is a lot more expensive!

Yes, it is more expensive and like anything else, you will get what you pay for.  I have found that it is less than a dollar more and the value is huge.  Teaching your children whole food choices even on a gluttonous holiday will pay off long term in their medical costs.  How can you put a dollar value on your children’s health?!  The reasons that I am willing to pay the price for whole-grain foods and real food cereals like brown rice krispies are:

1. More fiber
2. More vitamins and minerals
3. Better flavor
4. White flours and refined grains increase your chance of cancer
5. Hidden sugars cause obesity
6. Hidden sugars cause diabetes
7. Excess sugar consumption increases your chance of cancer

• Deb, If you think using brown rice krispies makes it healthy, you are crazy!

You are correct Jason, using brown rice krispies for rice krispie treats certainly is not a health food snack or diet food.  Kids want to have fun.  It would not work to give out carrot sticks or even raisins on Halloween.  They are just not fun enough.  Making one small change in this kid favorite “candy” goes a long way to giving it better value.  The children are getting whole food, fiber and some vitamins with their snack instead of empty calories.

Here are the ingredients of the Barbara’s brand brown rice cereal that I use:
Organic Whole Grain Brown Rice, Organic Fruit Juice Concentrate (Apple, Peach, Pear or Pineapple), Sea Salt.

Those are all real food ingredients and the product is sweetened with fruit juice concentrate.

If you look at the label of Kellogg’s Rice Krispies these are the ingredients: Rice, sugar, salt, high fructose corn syrup, malt flavoring.

White rice is just the sugar part of the rice as the bran and germ have been removed.  In this case the product is made from 4 sugars.  Kellog’s Rice Krispies have absolutely no natural food value and no fiber.

Related Post: Recipe Brown Rice Krispie Treats

Children’s Diets & Exercise

Diet & Exercise = Healthy Kids

Children need a natural whole food diet and plenty of exercise to live a long and healthy life. Most people think that diet means to lose weight, when in fact it means to eat so that you can sustain life. One of the reasons we are seeing “old people” diseases in young people is that kids are getting less exercise and fewer natural foods. As adults we are responsible for creating an environment for our children to live healthy. The way to do this is to give them a healthy diet and encourage exercise. Creating a diet for your children that is rich in whole foods is the best gift you can give to your children.

Kids Like To Be Like Dad

My personal trainer, who is a power lifter and trainer for power lifters, is Niko Hulslunder. He has three kids who spend a good bit of time at the gym while Dad is working. Children emulate their parents, so of course they pick up some of the enthusiasm for power lifting from Dad. At the last power lifting competition I attended, they had a segment after the main competition for the kids. It wasn’t really a contest, just an extra event for them, so that they were involved.

Nate performs a 120 pound dead lift. He is in first grade.

Don’t Stress The Kids

Today, many families have the kids in so many activities that they are actually experiencing stress from the lack of “play” time. Children are too young to cope with stress. Stress reduces the body’s immune system. Be sure that your children’s activities are fun for them and do not create any added stress to their lives. Your family should have time for quality meals at the dinner table and time to play too. Kids need to play. Sports are important in children’s lives. Not only are they fun, they will also teach kids teamwork, commitment, structure, discipline as well as provide exercise. Children who are active in sports are 30% less likely to get involved in drugs. Remember not to over commit your children and/or the family to activities that limit quality, relaxing time. It is just as important to have family meals and relaxing walks or time at the park, as it is to be a part of sports or other activities.

Gabe, age 5, performs his successful dead lift of 85 pounds.

Whole Food = Healthy Kids

Whole food means “not processed”. Much of the food that we buy today is made up of chemicals, manufactured ingredients or non-food additives. The best eating choices start at the grocery store. The person doing the family shopping has a huge impact on the overall health of the family. The simple task of checking the ingredients list will improve the long term health of your family and children tremendously. Whole, real food provides vitamins, minerals and the building blocks of life. With proper diet and plenty of exercise, children can look forward to a healthy life because of a strong immune system. Kids who have a healthy diet, and who experience the value of exercise for stress management when they are young, can expect to live a long and healthy life free of disease.

Deb Bixler Age 55 setting the PA State Record For Age and Weight Class

Easy Macaroni And Cheese

Transition Your Kids Into Whole Grain

Do your kids love macaroni and cheese? It doesn’t have to be that chemically laden yellow stuff in a box, you know! The convenient box of macaroni and cheese has anywhere between 17 and 27 ingredients in it. None of them are whole food choices and most of them are chemicals. In the School Assembly program Debbie Banana And The Mad Scientist the children learn what is really in that box of macaroni and cheese.

You can transition your kids into whole foods by using gradual techniques. In this recipe; start with the scratch recipe technique and use yellow cheese first with a pasta wheat-white blend. Then when they get used to the color switch to a white cheese. Finally switch to a 100% whole grain pasta. Remember that it may take up to 14 exposures to a new food before a child is willing to try it. Don’t make a big issue about it!

Wholesome Ingredients

1/2 lb. cooked whole wheat elbow macaroni

2 cup whole milk (or 1 % (or 2%) milk)

1 ½ cup diced white cheddar cheese

½ cup diced Parmesan

¾ tsp. salt

¼ tsp. cayenne pepper

Wondra™ flour to thicken

Optional:

1 cup seasoned bread crumbs

¼ cup cheddar cheese-grated

1. Place milk in heavy sided sauce pot. Using medium flame, heat slowly to a scald. (just below a boil)

2. Add salt and pepper, and reduce heat and stir in flour gradually until the desired thickness is achieved.

3. Stir in cheese, continue to stir and heat on low until cheese is melted.

4. Combine elbows and sauce, serve as is or pour into casserole and top with crumbs and cheese. Bake for ½ hour until top is crusted.