The following is a book summary of Dr. Sears' Lean Kids.
Here's what you will find:
All About Vitamins
Exercise is Good for the Brain
Making a U-Turn
Ten Lean Lifestyle Habits
The Importance of Breakfast
Try This Breakfast Smoothie
Water, Water, and More Water
What's Free Foods?
Peter Sears, M.D.,
Sean Foy, MA
PUBLISHER: 2003, New American Lib.
School Breakfast Program reports that students that eat breakfast have:
· improved reading scores.
· are more attentive.
· have improved memory.
· has less depression than
should contain proteins and high calcium foods which helps improve behavior and
learning. An omega-3 supplement should
be part of the breakfast as well as a multi-vitamin. Omega 3’s stimulates brain performance.
not stored as fat. Excess protein passes
through the body. Proteins are the building blocks of the body. The only bad
protein would be those so called breakfast bars or protein bars that contain
more sugar than protein. Look at the
If you have
a child that is a late sleeper and doesn’t have time to eat breakfast, then fix
a nutritious smoothie. Don’t use a
smoothie mix that has a lot of sugar but make one similar to the one below:
1/2 cup fruit – unsweetened or fresh (with no sugar) 1/2 container of flavored yogurt, but not one with fruit because this has a lot of sugar
(if your child doesn’t have peanut allergies, try a peanut butter and banana shake)
use 1 to 2 TBSP of peanut butter and ½ frozen or fresh banana
child they can eat as many free foods as they want with a limit to bananas,
oranges, and peaches because they have high sugar content.
veggies that use as many calories to chew as to digest are especially good for
the child who is chubby. Fruits and
vegetables have more fiber so the kids will feel more full and satisfied.
the amount of fiber your child needs take the age and add 5. A 7 year old would need 12 grams of fiber a
refers to foods that are rich in nutrients as the “grow foods” because these
are the ones that help body to grow including the brain.
When kids understand that the rich nutrient foods are the grow foods, then the others are the dead foods. If a child is concerned about growing or playing sports then this will be important to him.
makes junk muscles.”
Teach your child to change their brain with positive talk. Things like; “Yes, I can do this!” or “I’m good. I’m doing great.”
When your child starts saying negative things tell him to take a U-Turn and go the other way. One way to do this is by having the family involved in volunteer work at least once a month. This will get them involved in something outside of themselves by helping others instead always being the needy one.
The authors promote healthy lifestyle for kids because it is essential for learning. Here are 10 habits to adopt.
Make a list of exercises that you and your child(ren) can do together so that you don’t get stuck in a rut and find yourselves doing the same ones. This way the family won’t say that it is boring!
Play catch with a softball
Kids who don’t exercise, grow older faster.
body pumps more blood and oxygen into the brain.
Doing a physical exercise like shooting hoops or dancing will actually
make the child more alert when doing homework.
Caution: If your child is taking meds, check with the
doctor to see what kind of exercise to avoid.
doesn’t mean a person has to hurt for it to work.
Moderate exercise is moving and moving the body is what a person needs
to do to have a more fit body.
As most of
us have heard and probably know, exercise has benefits. From Pages 122-123 of Dr. Sears book, I
Builds Healthy Heart Builds Strong Bones
Helps Self Esteem Helps Fight Depression
Helps strengthen life skills:
Communication Teamwork Sportsmanship
body’s overall function:
move Builds muscle
the Immune System
Zinc – increases white blood cells which help fight infection. Find it in wheat germ, tofu, seafood, meat, poultry, nuts, and beans.
Omega 3 – helps immunity and helps the body’s healing process. Find it in salmon, tuna, flax seed oil
Vitamin C – protects the immune system. Find it in citrus fruits, peppers, guavas, kiwi fruit and kale.
Vitamin E –
kills germs by producing antibodies.
Find it in sunflower seeds, wheat germ, peanut butter, canola oil, olive
oil, salmon, wheat germ and avocadoes.
supports healthy germs in our intestines.
are deficient in Omega 3, iron, zinc, calcium, fiber, antioxidents.
Water is not
overrated. In fact, most people don’t
even realize the benefits from water.
Water is absorbed into the body almost immediately. Caffine drinks, juice drinks and sports
drinks lessen the amount of water that will be absorbed into the body.
Water helps control overeating by curbing the appetite. During a cold or allergies, water helps to break down the mucus buildup. Because our brain is 70% water we need to drink water to feed our brain.
Water helps rid our bodies of toxins that build up overtime from environmental pollutants medicine residue and junk food residue and free radicals. Our kidneys need water in order to flush these poisons from our system.
This is a very short summary of all of the information included in Dr. Sears' book Lean Kids. You can purchase the book here.
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