Childhood obesity is a global problem. It's not just a problem in the U.S. Think about this: Where do you find McDonald's? Where high fat, high salt, high sugar, and white flour foods go (what you find in the foods at McDonald's), obesity follows.
My Russian friend, Luda, and I have been busy today with a big native plant sale and Garden Playshop at the Growing Healthy Kids Variety Store and decided to take a little break. I looked up where readers of the Growing Healthy Kids blog are located. Pinch me!! People in Canada, Russia, Germany, New Zealand, Australia, Ukraine, and many other countries are reading www.GrowingHealthyKids.blogspot.com. I am honored to know that my words and actions have meaning for you.
Solving the problem of childhood obesity requires that we ALL take responsibility for the solutions. Kids are smart. They know if we say one thing and do another. They are watching when their teachers say, "Eat plenty of fruits and veggies" but have a coke and a sandwich on white bread. We can no longer sit on the sidelines and hope that the problem of kids being overweight will just evaporate. We must act deliberately every day to teach adults, to lead by example, and to care enough about our children's health to do the right thing.
Are you a good role model for healthy eating? Do you choose breads that meet "The Nancy Rule"?? Are you getting at least 150 minutes of exercise (aka "physical fun") every week??
Be a positive role model for healthy eating. Work on getting to a healthier weight. Lead by example. Because failure to reverse childhood obesity is not an option.
Growing Healthy Kids - we create and deliver solutions to the childhood obesity epidemic. We are improving the health - and lives - of America's and the world's children, one child and one garden at a time.
Perfect health!
Nancy Heinrich
Founder, Growing Healthy Kids
PS--My gift to you for being part of the solution:
http://www.reallybigresults.com/shopping/health/5-great-health-tips-for-losing-weight-and-5-great-recipes-nancy-heinrich.html
Saturday, July 30, 2011
Saturday, July 23, 2011
Got flavor? Make Chipotle Lentil Burgers tonight!
You've been asking, so I'm delivering. Below is the recipe for Chipotle Lentil Burgers.
Lentils are on my list of SUPERFOODS. They are a nutritional powerhouse. Full of fiber. Low in calories. When combined with rice, you get a complete protein. If you want/need to lose weight or have diabetes/prediabetes, eating more foods like lentils will put you on the right path towards your goals. Teach your kids how to cook lentils and let them create their own lentil burgers.
Yet I find that lots of people have never cooked lentils, let alone eaten them. I've been making a killer lentil soup for years, so when I found this recipe in a new cookbook a relative sent me (thanks, Pam!), I couldn't wait to try it. I made a couple of changes and taught dozens of people how to make Chipotle Lentil Burgers in this week's Healthy Cooking classes. (They are ALL clamoring for the recipe so they can make this at home now!)
I also love this recipe because it's also introducing people to one of my favorite spices: Smoked Paprika. NOT the same as paprika. When you open a bottle of smoked paprika the first time and get a whiff of it, the common response is, "WOW!!" So put dried lentils and smoked paprika on this week's shopping list and enjoy!
HEALTHY COOKING WITH NANCY HEINRICH: Chipotle Lentil Burgers
Ingredients:
• 1 teaspoon extra virgin olive oil
• 1 small red onion, cut into small pieces
• ½ pound zucchini (1 medium). Cut in half lengthwise and slice ½ inch thick
• 3 cloves garlic, minced
• 1 cup lightly packed fresh cilantro, chopped, stems and leaves
• 1-1/2 cups cooked lentils
• 1 cup bread crumbs
• 1 Tablespoon chipotle peppers, seeds removed, with adobe sauce
• 2 Tablespoons “lite” soy sauce
• 2 teaspoons red wine vinegar
• ¼ teaspoon salt
• 2-3 teaspoons smoked paprika
Preheat a large pan. Sauté onion for about 3 minutes. Add zucchini, garlic, cilantro, and a pinch of salt, and sauté about 7 or 8 minutes, until zucchini is soft.
Transfer veggies to a food processor. Add all other ingredients EXCEPT for ½ cup bread crumbs. Pulse until mostly smooth, but leave a little texture. Transfer to large mixing bowl. Add the remaining ½ cup bread crumbs. Use a fork to thoroughly combine.
Preheat the pan (OK to use same pan zucchini was cooked in). Divide mixture into 6 equal pieces.
Spray pan with nonstick cooking spray. Form burgers into patties and cook for about 12 minutes, flipping often, until nicely browned on both sides. Use cooking spray as needed.
Serve on whole grain buns such as Arnold’s whole grain sandwich thins with your favorite burger toppings. I like to serve this with sliced tomatoes and dill potato salad.
Note: If you’ve never cooked lentils before, here’s all you need to know: You cook them just like white rice. Dried lentils take about 20 minutes to cook. Just follow the directions on the bag and it’s easy. The thing about lentils is they contain about 9 grams of dietary fiber per ¼ cup (dry) which is a little more than ½ cup when cooked.
This is adapted from a recipe in Appetite for Reduction by Isa Chandra Moskowitz, 2011.
Live well, eat well. Using recipes like Chipotle Lentil Burgers, you CAN eat healthy AND economically.
Growing Healthy Kids is a movement to halt, reverse, and prevent childhood obesity, one child and one garden at a time.
Nancy Heinrich
Founder, Growing Healthy Kids
Lentils are on my list of SUPERFOODS. They are a nutritional powerhouse. Full of fiber. Low in calories. When combined with rice, you get a complete protein. If you want/need to lose weight or have diabetes/prediabetes, eating more foods like lentils will put you on the right path towards your goals. Teach your kids how to cook lentils and let them create their own lentil burgers.
Yet I find that lots of people have never cooked lentils, let alone eaten them. I've been making a killer lentil soup for years, so when I found this recipe in a new cookbook a relative sent me (thanks, Pam!), I couldn't wait to try it. I made a couple of changes and taught dozens of people how to make Chipotle Lentil Burgers in this week's Healthy Cooking classes. (They are ALL clamoring for the recipe so they can make this at home now!)
I also love this recipe because it's also introducing people to one of my favorite spices: Smoked Paprika. NOT the same as paprika. When you open a bottle of smoked paprika the first time and get a whiff of it, the common response is, "WOW!!" So put dried lentils and smoked paprika on this week's shopping list and enjoy!
HEALTHY COOKING WITH NANCY HEINRICH: Chipotle Lentil Burgers
Ingredients:
• 1 teaspoon extra virgin olive oil
• 1 small red onion, cut into small pieces
• ½ pound zucchini (1 medium). Cut in half lengthwise and slice ½ inch thick
• 3 cloves garlic, minced
• 1 cup lightly packed fresh cilantro, chopped, stems and leaves
• 1-1/2 cups cooked lentils
• 1 cup bread crumbs
• 1 Tablespoon chipotle peppers, seeds removed, with adobe sauce
• 2 Tablespoons “lite” soy sauce
• 2 teaspoons red wine vinegar
• ¼ teaspoon salt
• 2-3 teaspoons smoked paprika
Preheat a large pan. Sauté onion for about 3 minutes. Add zucchini, garlic, cilantro, and a pinch of salt, and sauté about 7 or 8 minutes, until zucchini is soft.
Transfer veggies to a food processor. Add all other ingredients EXCEPT for ½ cup bread crumbs. Pulse until mostly smooth, but leave a little texture. Transfer to large mixing bowl. Add the remaining ½ cup bread crumbs. Use a fork to thoroughly combine.
Preheat the pan (OK to use same pan zucchini was cooked in). Divide mixture into 6 equal pieces.
Spray pan with nonstick cooking spray. Form burgers into patties and cook for about 12 minutes, flipping often, until nicely browned on both sides. Use cooking spray as needed.
Serve on whole grain buns such as Arnold’s whole grain sandwich thins with your favorite burger toppings. I like to serve this with sliced tomatoes and dill potato salad.
Note: If you’ve never cooked lentils before, here’s all you need to know: You cook them just like white rice. Dried lentils take about 20 minutes to cook. Just follow the directions on the bag and it’s easy. The thing about lentils is they contain about 9 grams of dietary fiber per ¼ cup (dry) which is a little more than ½ cup when cooked.
This is adapted from a recipe in Appetite for Reduction by Isa Chandra Moskowitz, 2011.
Live well, eat well. Using recipes like Chipotle Lentil Burgers, you CAN eat healthy AND economically.
Growing Healthy Kids is a movement to halt, reverse, and prevent childhood obesity, one child and one garden at a time.
Nancy Heinrich
Founder, Growing Healthy Kids
Friday, July 15, 2011
Listen to my interview on Public Radio WQCS
Friends,
What have YOU done today to be a role model to teach a child or youth good eating habits? Growing Healthy Kids is a movement to reverse childhood obesity.
Here are a few things anyone can do to be a great role model for kids:
Drink water, not soda.
Eat fruit instead of drinking fruit juice.
Take a child to your local farmers market and buy locally grown stuff.
It's easy to get to a healthy weight -- when you know what to do. To learn more, listen to my interview with Drew Mello on WQCS (just click on the link, then click on "listen now"):
WQCS: Growing Healthy Kids (2011-07-15)
The next Growing Healthy Kids Victory Garden Playshop is Saturday, July 31 at the Growing Healthy Kids Variety Store, 3300 43rd Avenue, #4, Vero Beach, Fl. 32960 (a mile north of SR 60 (AKA 20th Street). This event is FREEEEEEEEEEEEE!
Here's to your health!
Nancy Heinrich
Founder, Growing Healthy Kids
dedicated to improving the health - and lives - of America's children, one garden and one child at a time.
If you know someone with diabetes OR prediabetes, go to www.ourlittlebooks.com for a copy of my book, Healthy Living with Diabetes: One Small Step at a Time.
What have YOU done today to be a role model to teach a child or youth good eating habits? Growing Healthy Kids is a movement to reverse childhood obesity.
Here are a few things anyone can do to be a great role model for kids:
Drink water, not soda.
Eat fruit instead of drinking fruit juice.
Take a child to your local farmers market and buy locally grown stuff.
It's easy to get to a healthy weight -- when you know what to do. To learn more, listen to my interview with Drew Mello on WQCS (just click on the link, then click on "listen now"):
WQCS: Growing Healthy Kids (2011-07-15)
The next Growing Healthy Kids Victory Garden Playshop is Saturday, July 31 at the Growing Healthy Kids Variety Store, 3300 43rd Avenue, #4, Vero Beach, Fl. 32960 (a mile north of SR 60 (AKA 20th Street). This event is FREEEEEEEEEEEEE!
Here's to your health!
Nancy Heinrich
Founder, Growing Healthy Kids
dedicated to improving the health - and lives - of America's children, one garden and one child at a time.
If you know someone with diabetes OR prediabetes, go to www.ourlittlebooks.com for a copy of my book, Healthy Living with Diabetes: One Small Step at a Time.
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