I just spent 5 days at the Obesity Medicine Association national conference, in a windowless room in the Seattle Sheraton with 500 obesity specialists and endocrinologists. It was AMAZING.
First pearl from the conference, any carbohydrate restriction is the absolute best thing you can do for your kids. And we all have access to this technique without an Rx.
The data from the scientific studies shows that carbohydrate restriction improves health in those with metabolic issues in almost every way. Both short term and long term. And that includes cardiometabolic health, aka heart health.
These studies aren’t new so I’m not sure why our pediatricians still recommend high carbohydrate diet with lots of skim milk and ancient grains.
DOES LOW CARB SEEM IMPOSSIBLE?
If you’re struggling to get your kids and teens to eat better, I get it. I live it every damn day.
Fighting with your kids (or spouse) about eating higher fat, higher protein, lower carb foods won't work. We all can get junk food everywhere. Without some level of buy-in, a kid can eat a truly huge amount of junk food in just a few hours at an event.
Here’s some great advice from Dr. Rader, an obesity specialist and family medicine doc with several offices in Idaho.
JUST FOCUS ON BREAKFAST.
Get as much protein and fat into breakfast, or the first snack or meal of the day.
Anything you can throw together with eggs, bacon, sausage, green veggies, berries, cheese, full-fat yogurt, cream, or peanut butter will work. Don't be scared of saturated fat in eggs, dairy or meat. (Stay away from trans fat and any fat that comes as part of a processed food that doesn't require refrigeration.)
Here are two A+ tasting easy muffins you can prep ahead. They’re good for breakfast, but also for after school. I’ve actually made them myself and offer some tips.
Pancake muffins. Make these in the blender. So easy.
- Err on the side of using less sweetener.
- Add more berries than recommended.
- Instead of mixing the berries in at the end, I fill the cups with the batter then sink berries into each muffin individually to make sure each muffin gets lots of berries.
- When reheating the muffins the next day, toast them bottom-up if they get soggy. Eat plain or top with butter, whipped cream, or sugar-free maple syrup.
Pecan pie muffins These could just as easily be dessert.
- Use parchment paper liners and use slightly less sweetener than the recipe calls for.
- These travel well.
What's one small change you've made? Does breakfast seem doable or do you have another idea? Let me know. Reach me at firstname.lastname@example.org.