Back-to-School Packed Lunch Solutions

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The following guest post was contributed by Dr. Keith Kantor. With Back-to-School just a few weeks away, his tips for making packed lunches easier and healthier is perfect.

As parents, one of the simplest things we can do to keep our children healthy is to nourish them. Developing the right diet will carry over into their adult life, decreasing their risk for developing chronic diseases that are related to weight gain such as Type 2 Diabetes, heart disease, hypertension and thyroid complications.

School lunches are an important part of a child’s diet that affect their overall performance in the classroom, and any after school activities that they participate in. A school lunch that is loaded with processed ingredients and sugar will leave your child with a spike in blood sugars, providing a quick burst of energy followed by a large drop, making them sleepy and lethargic.

The key to a perfect school lunch is balance: good taste, good look, good nutrition. Children truly eat with their eyes and if it does not look good, they probably will not eat it. Get a lunch box they like and instead of filling it with the usual Ziplocs, try using bento boxes. (This works especially well for younger children who love to pick at finger foods.) Bento Boxes come in washable and disposable, so pick whichever option is better for your family.

 

After you decide on the container, work on the contents. Try to include protein, healthy fats and color: fruit/veggie in each meal and make it more fun by getting kids involved with the planning process.

Have them decide what kind of protein they would like, examples include:

  • Nitrate free Kosher lunch meat
  • Boiled eggs
  • Greek yogurt
  • Tuna/chicken salad
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Then have them choose their favorite produce:

  • Apple slices
  • Carrot sticks
  • Cherry tomatoes
  • Cucumbers
  • Mandarin Oranges
  • Celery
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Don’t forget the healthy fats:

  • Hummus
  • Guacamole
  • Nuts
  • Trail mix
  • Nut Butter (almond, cashew or sunflower)
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Is your child a big eater? An additional snack can be added:

  • Berries
  • Cheese
  • Muffin
  • Homemade granola
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Need some meal combination ideas? All of these are well balanced and tasty:

  • Twist on PB&J (2 slices Whole grain bread, 1-2 Tbs. all natural almond or cashew butter and all natural fruit spread or better yet real berries + 1 apple + 1 serving carrot sticks with 2 Tbs. hummus for dipping.
  • Lettuce Wraps with nitrate free deli Kosher chicken or turkey, tomatoes, spinach, 1oz avocado and mustard + 1 c chopped melon + and ¼ c nuts or homemade trail mix
  • 1 serving almond crackers + 1c chicken or tuna salad + 1 banana + 1 c cucumber slices with salsa or hummus for dipping
  • 6-8oz Greek yogurt + ½ c all natural granola + ½ c berries and 5 celery sticks with all natural peanut/almond or cashew butter and raisins (ants on a log)
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If your child is actually involved with the planning process they will feel like they “own” the lunch and will be less likely to throw away things that they do not want. Teachers and cafeteria staff report that fruits and vegetables end up in the trash in most school cafeterias.

Please remember to limit processed grains and empty calories like cookies, crackers, and juice. If they like dessert, pack a piece of dark chocolate. Removing items that are high in sugar like juice and cookies will increase their ability to focus in class.

It has been reported that over 12 million American children are medicated for Attention Deficient Disorder (ADD). Sugar and excessive carbohydrates magnifies symptoms of ADD in children, healthy fats like nuts, and oils help reduce symptoms of ADD.

Drinks are another important area. Always pack water over juice or soda; all humans should aim to drink at least half their body weight in ounces of water per day, even more for those who are active. It amazes me that student athletes will not drink any water at school all day long and then practice out in the sun sweating after school for 2 or more hours. A dehydrated athlete will have a hard time focusing and more importantly could pass out from heat stroke or suffer from other dehydration symptoms.

Packing a water bottle or thermos is the best thing you could send with your child EVERYDAY. All natural Hydroxide alkaline water is even better at reducing their chances of being fatigued and/or dehydrated. The best one I found is AQUA-OH. It is all natural, comes as a concentrate and is the least expensive yet most efficient one out there.  

Finally, make sure you keep the lunch at a safe temperature (this is often overlooked). Always pack the lunch in an insulated lunch bag or box with 1-2 ice packs depending on how big the lunch is. Sometimes kids have 4 or more hours before lunchtime, and they store their lunch in a locker that is outside in the heat. If perishable items reach a dangerous temperature they will be exposed to harmful bacteria and could get your child sick.

About the Author:

Dr. Keith Kantor is a leading nutritionist and CEO of the Nutritional Addiction Mitigation Eating & Drinking (NAMED) program. He has been an advocate of natural food and healthy living for 30 years.

He has a PhD in Nutritional Science, a Doctorate in Naturopathic Medicine, and a Doctorate in Business Entrepreneurship. He also holds undergraduate degrees in Biology and Chemistry and served as an Officer in the U.S. Marine Corps.

His lovely wife of 40 years, Karen, works alongside him, helping folks get healthy. Connect with them at Dr. Kantor’s website. 

Rabbi Shmuley Should Not Be Defending Roseanne

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Hollywood pariah Roseanne Barr has at least one passionate defender: fame-hungry, celebrity stalking Rabbi Shmuley. It started with a rambling sob-fest on the Rabbi’s podcast (very softball interview), and then continued with more excuses during an appearance on The View.

In response to Joy’s grilling about the infamous tweet, the Rabbi claimed that Roseanne is a “serious practitioner of Judaism and a serious scholar of Judaism.” (Say what?!) “Where is the forgiveness?” he demanded to know, adding, “Roseanne has fully repented.” 

This is so wrong, on so many levels, I barely know where to start. 

The Rabbi is either extremely misinformed or completely hoodwinked, because nothing he said is factual. First off, Roseanne is not serious about Judaism, has never been active in Jewish organizations, activities, or charities, and I doubt she studies Torah and Talmud on a regular basis. Her “commitment” to Israel and Judaism is so strong she willingly dressed up as Hitler, removing burnt gingerbread men cookies from an oven. Her only contribution to the Jewish community, if we can call it that, was creating a new member when she encourage Tom Arnold to convert before their wedding. 

Roseanne has apologized, yes, but she refuses to take responsibility for her behavior. Anyone who likes to Tweet, and I do, has written dumb stuff in the heat of the moment. Tweeting while tired or intoxicated tends to end in tragedy. Maybe she was drinking and on Ambien; I don’t know. But I doubt she was also impaired when she took the Hitler photo, or when she disrespected America by screeching the National Anthem, spitting, and grabbing herself in a vulgar fashion. 

Maybe some would call her antics shock comedy. I call it gross, lewd, and hateful. Nobody should tweet that someone is an ape, regardless of their race; it’s insulting and wrong. If she disagrees with Valerie Jarrett’s politics, that’s fine, but there is a right way to have a debate and name calling shouldn’t be involved. 

Rabbi Shmuely says that he has known Roseanne for 20 years. If that’s true, why hasn’t he helped her during that time? She has been on a downward spiral for decades, struggling with addiction, severe mental illness, multiple divorces, promoting wild conspiracy theorists, attempting a failed run for the US presidency, and that’s just skimming the surface. 

Should people be forgiven for their mistakes? Of course. Every year, we dedicate an entire day to repentance (Yom Kippur.) I’ll be the first one to admit that I make mistakes and I’m not perfect. But a big part of forgiveness is behavior modification. If we continuously repeat the same bad actions, we’re not truly sorry. 

Roseanne is not sorry about the content of her tweet; she is sorry the Tweet backfired. Rabbi Shmuley is smart enough to know this and should be brave enough to admit it. She is wrong for doing it, he is wrong for defending it, and I’m not a fan of either one. 

Common Misconceptions About Modesty

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It’s often said that moderation is the key to happiness and nowhere does that apply more than to our appearance. Modesty, both as a concept and in practice, is rarely done right. The list of “should” and “should not” seems to be a mile long—don’t wear this, don’t show that, etc. Misconceptions abound, making it not only confusing but also uncomfortable for many ladies. 

If we want to be modest, and I think it’s a good goal, we must first define what modesty is and what it definitely is not. 

Modesty means covering every inch of your body:

One defintion of modesty is humility. Those who seek to be modest don’t try to draw attention from every eye they meet. How does one do this? By following social norms, within a Biblical framework. Dressing up in something that resembles a costume is actually quite immodest, because of the stares and comments it will inevitably produce.

Burkinis are not modest. Niqabs are not modest. FLDS prairie dresses are not modest. Michelle Duggar is not modest. They are extreme forms of false modesty.

Modesty means covering every inch of your hair:

Many fundamentalists, be they Jewish, Christian, or Muslim, will insist that women should always cover their hair. Some like scarves, some like bonnets (the Amish) some like wigs—all of them seem kooky to me.

Is a woman’s hair attractive? Usually, yes, but in a different and much less impactful way than her naked skin would be. I personally would never wear a scarf or wig. I do wear hats, but that’s for fashion, not as a requirement.

Modesty is about shame:

There is nothing shameful about being a lady! We are formed just the way that God rightfully intended us to be. Some of us are tall, some are short, some are fat and some are thin—no matter what, we all want to be beautiful and indeed, we are beautiful, in some way.

All people are drawn to beauty; that is natural and normal. But there is a difference between private and public. Nudity is not meant to be shared with everyone else. Certain parts we agree should always be covered like genitals, but what about cleavage or thighs? That is more tricky. I see nothing wrong with showing forearms, calves, and collarbones.

Modesty is about catering to men:

When taken to an extreme, it can be, but normal modesty is a practice freely chosen by an empowered lady. Do husbands and fathers have opinions about what we wear? Of course. Should we listen to those opinions? Yes. Should we be bound by them? NO. Some men have very strong ideas about how women should look and behave. Getting input from a trusted source can be helpful, so long as it’s not a command. I always dress to please myself, but it makes me feel good to receive a compliment from my man. 

Modesty isn’t feminist:

The word “Feminist” has been hijacked by lunatics who took something good and made it into something scary.

I am a huge supporter of women’s rights and women’s empowerment. I believe women can be intelligent and beautiful and should strive to be both. I am proud to call myself a Biblical Feminist. A real Feminist doesn’t want to dress butch like a man, nor does she wear provocative clothes like a stripper.

Dressing modestly, in a way that accentuates our femininity, without being coarse, is the most liberating thing in the world!

Modest clothes aren’t fashionable:

That depends what you mean by modest. If you’re picturing a plaid jumper worn over a shapeless blouse, paired with scuffed white Keds, that is most definitely not in fashion! (I absolutely hate “Frumpers.”)

I strive to be sufficiently covered and stylish, at the same time. I shop at malls, outlets, big box stores—any “normal” place that people shop. I wear pants, dresses, skirts, sweaters, high heel shoes, sandals, etc. I never wear sloppy, over-sized boxy cuts that make someone appear like a blob. I buy clothes that fit, neither too loose or too tight, that are comfortable and presentable.

Certain colors are immodest:

I have no idea who started this ridiculous rumor, but it’s not true. Certain sects do tend to dress alike. For those of us who don’t live in a religious enclave—I’m in a typical suburb—there is no need to shun different shades. Look at Proverbs 31 that specifically mentions the color purple. Just because some Orthodox only wear black doesn’t mean it’s the rule.

Only skirts and dresses are modest:

Again, this is fundamentalism. I wear pants, including jeans, that are tasteful—not spandex, not yoga pants, actual fabric pants with zippers and buttons. Do I feel prettier in a skirt or dress? Definitely, but I like pants too, especially during the winter. As for shorts, I have no issue with longer ones, around knee length. I don’t wear them now, mainly due to age, but I did as a teenager.

Makeup and hair dye isn’t modest:

Similar to the dress/skirt argument and one I also reject. Tasteful cosmetics are an acceptable enhancement. Too much, of course, can look provocative, but most ladies know where to draw the line. When it comes to hair, I see no problem with restoring our natural color when grays take over. Platinum blond, blue streaks, and the like would not be ok. Seriously, this is all common sense stuff.

Modesty is for old ladies:

Not at all. It’s for women and girls, of any age. Daughters learn by example and if mother is dressed ladylike, it will rub off on the younger generation (hopefully). For the littles, modesty tends to become an issue for pre-teens and teens who want to rebel. Girls need to wear age-appropriate fashions. That does not include string bikinis, thong underwear, miniskirts or anything else the “cool kids” are wearing.

Mothers and daughters should shop together and mutually agree on any purchases. I would give as much leeway as possible, however, because being too strict is a recipe for disaster. Let her select the colors and fabrics she likes, while you have final say on hemlines and collar cuts. An outfit like this young lady is wearing would be a good example. She is covered but wouldn’t be out of place among her peers.

By having a wide definition of what’s acceptable, it will be far easier for the majority to embrace it. We should not be legalistic, preachy, or judgmental; that just turns people off. Rather, let’s encourage each other and make modesty the norm and it will become (almost) effortless. 

 

How do you feel about modesty?

10 Easy Ways to Make Baked Goods Healthier

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Nobody would claim that dessert is a necessity, but it definitely makes life more enjoyable. In my home, we try to save sweets for Shabbos and by limiting them to only once a week, their impact is minimized. Because I love to bake and I also love to eat whatever I make, it’s important to make my treats as healthy as possible (within reason). 

Here are 10 easy ways to increase the nutritional value of your favorite recipes:

1. Flour – Bleached white flour, the most commonly-bought type, is the worst for health. Whole wheat flour simply doesn’t taste the same, many will argue. I have noticed, however, that mixing the two together works very well. Whole wheat pastry flour by itself is also a good option. 

2. Fat – Butter and oil are used most often, but don’t overlook coconut oil, especially when making pie crust. Fats can be replaced or mixed with applesauce, mashed banana, and/or pureed prunes to cut calories (texture will be chewier and more dense). Margarine, shortening, and lard should be avoided.

3. Sugar – You can reduce the sugar in most recipes by 1/3 to 1/2 without much noticeable difference. Contrary to popular belief, brown sugar is no healthier than white; it’s simply a matter of taste and texture. Fake sweeteners, like Splenda, are not safe and should be avoided. 

4. Sweet Alternatives – If you don’t want to use real sugar, try honey, maple syrup, or molasses. Because honey has twice the sweetening power of sugar, you will only need to use a small amount. This works especially well in cookies, which will stay very moist and chewy.

5. Pans – There is a lot of controversy about non-stick and silicone coatings being unsafe. If you’re worried, buy glass, ceramic, or cast iron.

6. Liners – Instead of using parchment paper or aluminum foil to line pans, spray them with oil or rub them with butter.

7. Veggies & Fruit – One of the easiest ways to sneak produce into your diet is by shredding and adding to batter. I love carrot and zucchini as bread or muffins. Apple and pumpkin are also delicious. 

8. Eggs – Whole eggs can be a problem is you’re watching cholesterol. Just using the white can work if you’re making something like meringues. For egg allergies or a vegan diet, 1 Tbs. of ground flaxseed combined with 3 Tbs. of water can replace an egg. I personally would rather use that than a substitute like Egg Beaters. 

9. Leavening – Baking powder and baking soda seem harmless enough, but some contain aluminum. Bob’s Red Mill makes a great version without it. It is slightly more expensive, but still reasonable. 

10. Drizzle or Dust – Instead of coating a cake with multiple layers of frosting or whipped cream, try drizzling with a glace. A light dust of confectioner’s sugar is another option.

Focusing on a whole foods diet, with plenty of fresh produce and lean protein, is my goal, but I truly believe that the occasional treat is not a diet disaster. Savor a single slice of a rich chocolate cake over a crummy cheap donut and you won’t crave as much.