by Pennie Sempell, JD, ACMT

I am always on the look out for simple, honest and accurate tips that we can easily incorporate into our lifestyle for health.  It takes more than good nutrition to be healthy, but as a key building block for cells, energy and vitality, it cannot be ignored.

The patterns for health and healthy cells start at a young age.  Those big eyes are taking in what they watch us do, talk about and value.    Children are reproducing new cells at a rate much faster than those of us who are reading this article.  Their metabolism is probably higher, too.  Where do you think all their energy comes from?

Brain health is critical for academic performance.  A body that is receiving the minerals, enzymes, etc. that it needs is probably also going to have a well “fed” brain sitting right on top!

Here are 7 foods loaded with goodies for the body and brain:

1.    Blueberries (frozen or fresh):  Add on top of cereal, oatmeal or ice cream.  They are associated with memory in animal studies.
2.    Beets: This rich source of folate and other goodies that help fight cancer can be grated raw in salad or boiled.
3.    Cabbage: Loaded with cancer-fighting enzyme, slaws and crunchy toppings on burgers and sandwiches are a great way to use it. I add it to veggie soup.
4.    Pumpkin seeds: Packed with magnesium, this mineral is associated with lower risk of early death. The seeds are yummy raw or roaster as a snack or sprinkled on salads.
5.    Cinnamon: Kids love cinnamon, so it won’t be hard to get this spice worked in the food – on top of oatmeal, in a banana shake, or cinnamon toast.  It may help control blood sugar and cholesterol.
6.    Pomegranate juice:  Helps lower blood pressure and is loaded with antioxidants.  A little can be added to orange juice or fruit smoothies.
7.    Plums and prunes:  Also loaded with anti-oxidants, chewing on a prune makes for a good snack in the car or at home.

They are usually starving after school, right?  So why not have a bag in the car or in a bowl on the table with a little mixture of pumpkin seeds and prunes?  Or a snack of blueberries and yoghurt with some cinnamon sprinkled on top?  Maybe you make up a pitcher of lemonade and add some pomegranate juice for color and vitamins.  For dinner, get into the habit of having a little side salad (or a big salad).  There you can add some grated beets and cabbage, nuts, apple slices and other healthy foods.

With my own children, I started out with natural pureed vegetables (not canned).  They have always enjoyed fresh vegetables. If your child is making a fuss about eating fruits and vegetables, explore shifting the way you express your interest in these foods.  Show enthusiasm.  Express gratitude for what the food is doing for your body.  Start with very small portions and be clear about your expectations that they taste some (at a minimum).  Offer praise. Be creative in how you work healthy foods into the family meal.   Chances are, the little one will start showing interest, too.

Working with physicians and psychologists at a major medical center, former teacher and mediator, Pennie Sempell, JD, ACMT specializes in integrative healing arts and mind-body therapies.  She has written, performed and produced award-winning programs for children with a focus on health literacy.  
www.HealthierHappierLife.com.