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We know that many of our guests are moms with school-age children or grandmothers with school-age grandkids. And as mindful adults who are trying to make healthy changes in your own lives, you are probably wondering what steps you can take to mold your children and grandchildren into healthy, happy grownups. We asked Junelle some questions about the importance of good nutrtion for the younger generation and here's what she had to say.

What is the ideal packed lunch for elementary school aged kids?
A nice alternative to the typical PB and J would be using 2 slices of intact grain bread, like toasted Ezekiel Food For Life, then add 2 tablespoons of almond or cashew butter along with some fresh raspberries or a half of a sliced banana.  On the side serve some sliced organic red and yellow bell peppers and a piece of seasonal fruit. 

What is the ideal packed lunch for middle school aged kids?
Whole grain pitas are a great way to incorporate left over dinner veggies.  Place leftover grilled or roasted veggies (mushrooms, zucchini, yellow squash, peppers, onions) into pita, add some sprouts and a piece of all natural cheese or, if your child likes, some smoked salmon slices.  On the side serve some sliced fruit like mango or make a fruit salad (chopped organic apples, grapes, melon, strawberries, and mint)

Can you talk a little bit about the importance of kids eating breakfast before school?
Breakfast is important for all of us, especially kids since they have growing bodies and growing brains.  Breakfast affects our intellectual, behavioral and physical well being.  Furthermore, skipping breakfast has been linked to the development of obesity.  Studies show that overweight and obese children skip breakfast more often than kids at ideal body weight, and recent data shows that 1 out of 3 kids in the US are considered overweight or obese. 

Even though I strongly recommend we get out of bed early enough each day in order to sit down and enjoy breakfast, many moms want advice on quick/portable breakfast ideas.  For this, I think smoothies are great.  Here’s a nice smoothie that is likely to hold kids over until lunch hour – add to blender ½ cup organic vanilla yogurt, 4-5 pitted dates, a banana, a few scoops of nut butter and ½ cup milk (soy or almond milk work great too) and blend until smooth. Or prepare diced honeydew, organic blueberries the night before and sprinkle with ground flax seed and shredded coconut and serve

When you have some extra time on the weekends, prepare some quick bread (zucchini or banana are great, add things like ground flax and  chopped nuts to the recipes and substitute white flour for spelt) these breads keep well and can be served on the go in the morning.

Often times, kids want to run and play during lunch and end up skipping it - how does this affect the child's day?
Skipping lunch can mean kids may go as long as 10 hours without eating.  This, just like breakfast skipping, affects our intellectual, behavioral and physical well being. 

You mentioned one morning during breakfast that you have a great recipe for energy balls or bars – would you be willing to share the recipe?

Junelle's homemade energy bars: 
1 cup almond, cashew or organic peanut butter
1/5 cup honey
3.5 cups oatmeal or granola
2 tablespoons ground flax
2 tablespoons chia seed
2 tablespoons hemp seed
2 cups pitted dates (chopped in food processor)

Mix all ingredients in large bowl.  Once mixed shape into balls or press into 9x9 inch baking pan and cut into bars.  Serve.

Read Junelle Lupiani's bio and her lectures and private sessions at Miraval!

8 responses to “Interview with Junelle - Healthy Eating for Healthy Kids”

  1. Donna Says:
    Great info for everyone! Thanks Junelle - can always count on you and Miraval. And, I love the energy bar
    recipe and the use of Chia seeds.....I use them in
    my healthy mini-muffins.
  2. ALW Says:
    Would love additional suggestions for those that have to omit nuts due to allergies. Almost all here include nuts, I'm assuming because you are trying to incorporate healthy fats?
  3. sawsan Says:
    Any tips for keeping toddlers healthy? My two year old is always congested and catches a cold easily. Are there supplements i can give him?
  4. Junelle Says:
    Hi All - Thanks for the great responses. The objective here was to incorporate not only healthy fats but also whole intact grain sources and plant proteins. I understand the issue with nut allergies in public schools and can sympathize - great alternatives to nuts are seeds. Substitute sunflower butter (also known as sun-butter) for almond or peanut butter. As for supplement recommendations, I suggest seeing your pediatrician or another great resource would be a registered dietitian who specializes in pediatrics.
    To good health,
    Junelle
  5. Fransisca Metevia Says:
    Marvelous post and much needed. Thanks alot for putting this together.
  6. healthy eating tips for families Says:
    Fantastic work! keep the posts next i'll keep appraisal them. Recollection
  7. Bryant Degiorgio Says:
    This is very interesting. I really like your blogs!
  8. Raspberry Leaf Tea Says:
    Thanks a lot for publishing the blog post to your blog. I was trying to find this piece of info for a few months but was unsuccessful in finding any information on this anywhere else!

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