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Healthy Kids Lunch Ideas | Low Carb Substitutes School Lunches | How to Pack a Nutritious Lunch- Thomas DeLauer-
Apples with Strawberries
Per one cup serving, apples have ~15g of sugar vs strawberries ~7g
A study from PLoS ONE found that strawberries contain something known as fisetin, a naturally-occurring flavonoid found most abundantly in strawberries
The study had mice that exhibited increased blood sugar typical of type 1 diabetes and display pathologies seen in serious human complications of both type 1 and 2 diabetes and
Mice fed a fisetin-enriched diet remained diabetic, but acute kidney enlargement-or hypertrophy-seen in untreated mice was reversed, and high urine protein levels, a sure sign of kidney disease
Researchers observed that blood and brain levels of sugars affixed to proteins known as advanced glycation end-products-or AGEs-were reduced in fisetin-treated compared to untreated Akita mice
These decreases were accompanied by increased activity of the enzyme glyoxalase 1, which promotes removal of toxic AGE precursors
https://www.sciencedaily.com/releases/2011/06/110627183932.htm
Yogurt with Cottage Cheese (add a small amount of fruit)
Common yogurts, especially kid-targeted yogurt products are loaded with sugar
From The American Journal of Clinical Nutrition:
Researchers studied the effect of dairy fat on mortality risk and cardiovascular health in over 2,900 U.S. seniors, aged 65 and above
The researchers measured the participants’ blood plasma levels of three fatty acids contained by dairy products (pentadecanoic, heptadecanoic, and trans-palmitoleic) at the beginning of the study in 1992, 6 years later, and then 13 years later
High circulating levels of heptadecanoic fatty acid were associated with a lower risk of death from heart disease
Also, adults with higher levels of fatty acids overall were 42 percent less likely to die from stroke, revealed the analysis
They’re a small proportion of total saturated fatty acids in milk fat, but they are accepted biomarkers of dairy fat intake
https://academic.oup.com/ajcn/article/108/3/476/5052139?guestAccessKey=c18b1acf-2778-42b9-8d72-878c0e86cdbf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942867/
Bread with CaliFlour Crust (Make a Sandwich or Quesadilla)
Gluten and Thyroid
By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open up. Second, microbial metabolites, toxins, and foods enter the bloodstream.
This causes your body’s immune system to become chronically activated, predisposing you to develop autoantibodies
Third, to add insult to injury, antibodies produced against gluten (specifically, gliadin) can cross react with thyroid tissue via a phenomenon called “molecular mimicry.”
So gluten can cause a leaky gut, which puts your immune system on high alert – then, antibodies are produced that cross react with gluten and thyroid tissue
Lessening Post-Lunch Crash
1) less carbs which will result in less of a BS spike and subsequent crash
2) cauliflower is high in choline, important for focus & memory:
Contains choline which helps brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning
Build Your Own “lunchables” Pizza with CaliFlour
Lunchables have:
Trans fats
Processed cheese (in most of them)
Industrial trans fats are artificially created by manufacturers by adding hydrogen to liquid vegetable oils; these are called “partially hydrogenated oils.”- this makes the oils more solid to give foods a crispy texture
The heating process changes the molecular structure of the fat so that it alters the configuration of cell membranes and block important enzymes that are necessary for the metabolism of fats
Juicebox with Zevia or ACV Drink
Juice boxes contain concentrated fruit juice (fructose)
Fructose converts to activated glycerol (g-3-p), which is used to turn FFAs into triglycerides – The more g-3-p you have, the more fat you store (fructose is a lipophilic carb)
Fructose has no effect on ghrelin
Trail Mix with Chocolate Chips (Bhu, Lily’s, Lakanto) + Mac Nuts, Almonds, Pecans
Trail mix typically contains hydrogenated oil, sugar, and artificial preservatives
Sugar-free chocolate chips (sweetened with erythritol & monk fruit)
Macadamias
Almonds
Pecans
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