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It’s not what you’re saying. It’s how you’re saying it.

When you talk to your teens about their being overweight and all they do is tune you out, there may be a good reason.

A new study says that focusing on the weight and size of your child while talking to them about eating better may actually cause them to diet less.

When you talk to your children, especially about health and nutrition, you want to focus on the positives. You should focus on the healthy eating rather than solely focusing on weight.

University of Minnesota researchers surveyed more than 2,300 teenagers and their parents.

They found that the overweight kids who had both parents talking to them and promoting healthy eating behaviors, rather than d...

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1. Banana (good with peanut butter)
2. Carrots (good with hummus or ranch dip)
3. Celery (good with peanut butter and raisins )
4. Mango, Pear
5. Frozen Grapes
6. Strawberries, blueberries, raspberries, oranges, peaches, plums, kiwi
7. Grapefruit with ½ tsp sugar sprinkled on top

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8. Avocado (good with soy sauce and brown rice)
9. Pineapple
10. Papaya
11. Star Fruit
12. Figs (good with goat cheese)
13. Honeydew Melon
14. Cantaloupe
15. Watermelon
16. Cherries
17. Edamame (good with soy sauce)
18. Raw Sugar Snap Peas (good with hummus)
19. Mashed Sweet Potato (good with butter and cinnamon)
20. Raw Sliced Bell Peppers (good with hummus or ranch dip)
21. Cucumber Slices (good with ranch dip)
22. Jicama
23. Cherry Tomatoes (good with ranch dip)
24. Cooked Snow Peas
25. Raw Cauliflower
26. Raw Broccoli (good with ranch dip)

27. Applesauce
28. Unsweetened Raisins
29. Fruit Leathers
30. Freeze Dried Fruit (like mango, banana, blueberries or strawberries)
31. Dried Apple Rings
32. Canned Fruit like Mandarin Oranges (Native Forest brand does not use sugary syrups in their cans)
33. Olives


WHOLE-GRAINS
34. Whole Grain Crackers (like Triscuits, Multi-Seed, Ak-Mak, Whole-Wheat Matzos, Brown Rice Crackers/Snaps, Whole-Grain Rye Crackers topped with cheese, peanut butter, or a cream cheese and jelly combo)
35. Popcorn
36. Oatmeal
37. Shredded Wheat
38. Arrowhead Mills Puffed Whole Grain Cereal (corn, brown rice, wheat or millet variety)
39. Brown Rice Cakes
40. Whole-Wheat Pretzels
41. Whole-Grain Toast
42. Small, Cooked Whole-Grain Noodles


NUTS AND SEEDS
43. Larabars
44. Peanuts, Cashews, Almonds, Pecans, Walnuts, Pistachios
45. Pine Nuts (they are good lightly toasted)
46. Pumpkin Seeds
47. Nut Trail Mix including Dried Fruit
48. Hard-Boiled Eggs
49. Garbanzo Beans
50. Cheese (cubes or sticks…with or without crackers)
51. Low Sugar Yogurt (10 grms or less))
52. Organic and/or Local Bacon
53. Whole-Wheat Toaster Pastries (a.k.a. Pop Tarts!)
54. Smoothies or Smoothie Pops
55. Whole-Wheat Banana Bread
56. Zucchini Chips
57. Whole-Wheat Zucchini Bread (made into muffins)
58. Whole-Wheat Pumpkin Bread (made into muffins)
59. Whole-Grain Cornbread (made into muffins)
60. Whole-Wheat Berry Muffins
61. Kale Chips
62. Cinnamon Glazed Popcorn

I
-Cynthia Besson, LHT Revolution
Live A Leaner, Longer Life!

www.LHTRevolution.com

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Here's some great tips to use and teach your children. They are super cleaver and so easy to do and remember!

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1. Use ice cube trays to freeze small portions of pesto, broth, apple sauce and meat sauce. Transfer the cubes to a Ziploc bag and then use as needed.
2. When baking, apple sauce can be substituted for oil.
3. To make peeling and mincing garlic easier, mash the clove with the flat part of the knife.
4. Roll lemons or limes between the counter and the heel of your hand to make them easier to juice.
5. If measuring out both oil/butter and honey put the oil or butter in your measuring cup first then the honey will slide right out.
6. Put bread ends or scraps into a freezer bag to save for homemade croutons, stuffing, or breadcrumbs. You can also cut them into fun shapes and use the croutons on salads or in soups
7. Discard the seeds from hot peppers to reduce the heat a bit and allow the pepper flavor to be appreciated.
8. Disassemble a pomegranate in a bowl of water! Seeds sink, pulp floats.
9. Rub your hands on stainless steel, (I usually use my kitchen faucet) to get rid of the garlic smell. Just one quick rub works for me.
10. To keep sliced apples from browning, soak them in a mixture of cold water and salt.
11. Store onions in the fridge or soak them in cold water to help with watery eyes.
12. Clean & prep as much of your produce as possible when you bring it home. This makes it much easier to put together for lunch or dinner after a long day at work.
13. Don’t store apples and bananas near each other. Apples give off a gas that makes the bananas ripen (and go soft) much faster!
14. CAREFULLY sink your knife blade into the seed of an avocado to remove, and then scoop the meat out with a spoon.
15. Don’t store potatoes and onions together, it causes eyes in your potatoes.
16. Pull your bananas apart when you get home, it’ll slow down the ripening.
17. If your house smells like onions or garlic, simmer a pot with 1/2 inch of water, 1/2 inch of white vinegar and a cinnamon stick and in minutes the odors will be neutralized.
18. Briefly soak berries with equal parts water with vinegar to kill mold spores and keep berries fresh longer.
19. Save the zest from citrus, (oranges, limes, lemons) in a ziploc in the freezer for later.
20. Toss berries in flour before baking in muffins or bread and they’ll' be more evenly distributed.
21. To peel a hard-boiled egg, crack it all over, roll under your palm, then use a spoon to get under the skin and peel it. Most often, it’ll come off in one fell swoop.
22. If you buy spinach in the plastic container, flip it over in the fridge each day to prevent condensation from wilting the leaves.
23. Squeeze lemon (or any citrus juice) on sliced apples and it will keep them from browning.
24. To get the most “meat” off of a pineapple; twist the top spikes off, cut the bottom part off (to make an even stand,) then just slice off the sides, entering the fruit’s peel at an angle.
25. Flip any nut butter upside down and set it in the cabinet for a couple days before opening. It mixes all the oil into the rest of the nut butter.
26. When you buy berries of any sort take them out of the plastic container and line the container with paper towels. Then place berries back in. This helps to keep berries fresher longer and Instead of turning into mush, they dry out
27. Transfer frozen fruit to a Ziploc bag once it’s open. You’ll be able to identify it in an overstuffed freezer, and it won’t get freezer burned.
28. If using raw chopped onions in a dish, soak them in cold water first to draw out the sulfites.
29. If you over salt something, (soup, stew ect.), throw a potato in the pot. It will suck up the salt and help save the dish!
30. Cook pasta 1 minute less than the package instructions say and then cook it with the rest of the sauce.

-Cynthia Besson- LHT Revolution

Live a Leaner Longer Life!

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1. Rollups

Rolled up whole-wheat tortillas filled with:
Cream cheese*, thin cucumber slices, and dill
Goat cheese* and roasted red bell peppers (sold as pimentos)
Peanut butter* and banana slices
Sunflower butter* and all-fruit spread (similar to jelly)
Egg salad
Hummus, cheese, and grated carrots
*Easiest to spread when the tortilla is warm…don’t forget the fun toothpicks!

2. Apple Sandwiches

Slice the apple, cut out the core with a small round cookie cutter, knife or corer, and fill with:
Peanut or sunflower butter
Raisins
*Can also squirt apple with a little lemon juice so it doesn’t turn brown

3. Whole Grain Crackers

Top with all the usual sandwich fillings or use two crackers to make little sandwiches.
Whole-Wheat Waffles (make them thin to cut the carbs) or healthy Banana Bread.

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4. Whole-Wheat Zucchini Muffins

Any of these options would be a fun stand-in for the typical sandwich bread. The waffles and banana bread would be especially delicious with some plain or flavored cream cheese in the middle.

5. Whole-Grain Muffins

Forget a sandwich all together and send in some homemade whole-wheat muffins, like zucchini or blueberry, in place of the bread. Most muffins can be made in advance and pulled out of the freezer the night before school.

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6. Whole-Wheat Pizza Toast

Incorporate fruit and cheese that you know your child likes as well as one new item. Everything is more fun on a stick!

7. Whole-Wheat Pizza Toast

This is much faster than making regular pizza from scratch and just as delicious. Simply top regular whole-wheat sandwich bread with sauce and cheese then pop it in the toaster oven….and voila!

8. Warm Lunch in Thermos

A Thermos is a great way to switch things up when it comes to packing lunch. Try soups, oatmeal, brown rice or whole-grain pasta dishes and leftover dinners.

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9. Homemade “Gogurts”

Try these reusable freezie pop holders. You can fill them with everything from smoothies to plain yogurt to store-bought applesauce and then stick them in the freezer.

These are just a few fun ideas to use to get your kids involved. Remember to make it fun and easy.

Cynthia Besson, LHT Revolution
Live a Leaner, Longer Life!

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What Is Binge Eating Disorder?

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By Camron Palm

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