Rodney Times : February 23rd 2016
16 RODNEY TIMES, FEBRUARY 23, 2016 Your health WITH AUTHOR AND NUTRITIONAL BIOCHEMIST DR LIBBY Curing teens of junk food hunger New Zealand’s favourite wellbeing expert answers readers’ questions about their health and wellbeing. Myteen seems to be consuming a lot of junk food. I don’t buy it but I notice the wrappers in the car.Howcan I stop this from happening?We eat well as a family but I feel like they have developed these habits at school. Thank you, Susan. Hi Susan, In the world where we are surrounded by food advertisements, it’s no wonder that manychildren/teenagers are attracted to these types of foods. From a taste perspective there’s no doubt that fat, sugar and salt taste ‘good’ and these are typically plentiful in processed foods. Having a discussion about the importance of ‘real food’ with your teenager is certainly more necessary nowthen in previous generations. Depending on what motivates them – it can be beneficial to discuss the concept of nourishing your body, your vehicle for life – and using our food/or nutrition to do so. If they’re interested, discussing that vitamins and minerals actually keep us alive and these are found in ‘real food’ – fruits, vegetables, nuts, seeds etc can be helpful. Also bringing awareness to consumption of foods is key – as typically people consume food with little awareness as to howthese foods actually make them feel. Ask your teen to notice this. Does he/she feel fuelled after consuming food ‘xyz’ versus when they consume a real food snack such as a piece of fruit, or a handful of raw nuts. Anddoes he/ she feel like they are eating these foods because they’re readily available and accessible? Are they eating these foods for hunger or because they’re bored, sad, frustrated, tired? If you can understand their motivation to eat poor quality food you are more likely to be able to find a solution. In consultations, I would always ask the teen what they care about and link good quality food choices to the outcomes they seek. While I don’t believe you should ‘ban’ your teen from having poor quality food, (typically this just makes it more appealing and more likely that your child will overindulge when he/she is around these foods at a friend’s house, a birthday party or school for example). The ultimate goal is to get them to the point where they don’t want to choose these foods in the first place – or stuff.co.nz Providing healthy snack alternatives for your teen could be enough to turn them away from junk food. AskDr Libby Email your questions for Dr Libby to firstname.lastname@example.org. Please note, only a selection of questions canbe answered. they notice that if they consume them regularly that they don’t feel fantastic. Providing healthy snack alternatives is key. Often it is snack foods that let people down, as these are the most convenient to buy not so nourishing options. Most of this is availability and access. So work with them to provide healthy snacks. Get them involved in preparing a batch of bliss balls for the family, or baking some roast vegetable frittatas etc. Most of all be patient, persistent and kind, the habits that are established nowmatter both to today and their future. Iwould like to incorporate at least one more serving of vegetables daily. Doyou have any suggestions for howI can do this without really noticing it! Thanks, Charlotte. Hi Charlotte – You can always eat more vegetables. In the rush of life, a few days can slip by where we might not have consumed Community cookbook NADIA LIM IN ASSOCIATION WITHMY FOOD BAG Treat yourself to spiced fish Kumara and couscous, combined with lemon zest and juice and chopped baby spinach, makes a delicious salad. SPICED FISH WITH LEMONY COUSCOUS AND CUCUMBER DIP Serves 4–5 Ready in: 25 min Prep time: 15 min Cook time: 20 min Lemonykumara and couscous 500g orange or golden kumara, peeled and diced 1.5cm 1 tablespoon olive oil 1 teaspoon runny honey 1 cup chicken stock 1 cup couscous Zest and juice of 1 lemon teaspoon salt 100–120g baby spinach leaves, roughly chopped 1 tablespoon butter 1 ⁄4 Spiced fish 1 teaspoon paprika 1 teaspoon ground cumin 1 teaspoon ground coriander 3 tablespoons flour 1 ⁄2 teaspoon salt 600g skinless, boneless, white fish fillets 1 tablespoon olive oil Cucumber dip 1 ⁄2 cup natural yoghurt or sour cream 1 Lebanese cucumber, finely diced 1 teaspoon runny honey Preheat oven to 200 degrees Celsius. Line an oven tray with baking paper. Toss kumara with oil and honey on prepared tray and season with salt. Roast until soft and starting to The cucumber dip is so easy to make and adds the extra element to this dish. Each week Nadia gives you another easy recipe for your family and you’ll find all the ingredients in My Food Bag. myfoodbag.co.nz caramelise, 15–20 minutes. Bring chicken stock to the boil in a medium pot on high heat. Turn off heat, add couscous, lemon zest and juice, stir well and cover. Allowto sit for 5minutes. Fluff up with a fork and stir through butter, salt and spinach leaves. Mix spices, flour and salt together on a plate. Pat fish dry, remove any remaining scales or bones and cut any larger fillets in half. Toss to coat in mixture. In a small bowl, combine sour cream/yoghurt, cucumber and honey together and set aside. When kumara is nearly cooked, heat oil in a large fry-pan on medium to high heat. Cook fish for 2–3 minutes each side (depending on thickness), until just cooked through. Gently toss couscous mixture with roasted kumara. To serve, divide couscous, spinach and kumara mix between plates. Top with a piece of fish and a dollop of cucumber dip. enough vegetables. Establish some regular habits such as drinking a vegetable juice or green smoothie, adding a salad to your lunch, or ordering a side of vegetables when dining out. Or when you’re at home prepare vegetables and a salad, grate vegetables into your main dishes or take raw vegetable sticks with a homemade pesto orhummusas a snack. With habits like this, you’re able toampup your vegetable intake while still juggling themany aspects of life. ❚ Dr Libby is a nutritional biochemist, best-selling author and speaker.
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