8 Tips for Getting Your Kids to Eat Healthy

Photo Credie: Daniel Holland

I get emails quite often from moms who are trying to feed their picky eaters a healthier diet. This topic is something that is near and dear to my heart. As blogged about before (here, here, and here), my journey to health began mostly because I had a "sick" kid. I adamantly resolved to find the answers to get my little boy healthy again. After hours of research and stack fulls of books from the library, I feel God gave me some great answers... mostly through a clean environment, clean food and good supplements.

I am passionate about helping people and especially kids eat healthy diets. Just today while on a field trip with my son and about 6,000 other elementary kids from around our city, I got a peek into what foods parents are feeding their kids... and to be honest, it was pretty gross. Something really needs to be done and maybe the handful of people that read my blog can help start that movement toward feeding our own kids a healthier diet.

(I'm not perfect. My kids want Doritos and other unhealthy goodies that are
marketed to kids just like any kid does. Sometimes I have
given in. So don't assume I'm perfect 100% of the time. But the majority
of the time, we really try and eat clean at home.)

So if you have a child that is picky... or one that eats mostly junk or getting healthy foods in them is a challenge, here are a few bits of advice.

1. Go easy on 'em... please. Nothing will un-motivate a child like a tyrant-like parent, pushing them to eat foods that they are not use to. Be positive. Smile when you are introducing new foods. If they aren't interested the first few times, don't give up and don't let them know if you're frustrated.

2. Practice patience. Introduce new healthy foods one at a time. It will take some time... usually a lot of time. Be patient, and again, don't give up.

3. Make it a fun, new adventure for them. My kids love to pick out a fruit or veggie of their own. Take them shopping with you. Give them their own basket or cart and let them fill it up with things they would like to try or what they know they like. Trust me, this works!

4. Turn on the food charm. Eating clean and healthy does not equate with being bland and yucky. Seriously. Steam broccoli just at the peak of softness, add a tad of olive oil or butter and a little salt. Put it in a cute kid bowl. Just don't make it look boring. This goes a long way with kids.

5. Lead by example!! This is most important. If they see you eating what you are serving, they know it's safe and good. Talk about the flavors, how you cooked it, where it came from, etc... basically talk about what you are eating. Kids will not just magically eat healthy when they don't see you eating it as well.

6. Be upfront with what certain foods do in the body. I tell my kids all the time about the food they are eating. "Those black beans have tons of fiber and protein that will make your belly feel good and give you a lot of energy". Or sometimes it may go this way, "That pop has a ton of sugar which isn't good for your teeth and can make you feel lousy later". Some may think this isn't right, but I want my kids to know what they eat and how it directly affects how they feel and their overall health. When given this information, children really do process it and over time it begins to stick!

7. Don't throw in the towel. It will take time, this adventure. There will be days you want to throw in the towel, but I encourage you to stay strong. For the health of your kids, if anything. To me, that's so important. I want my boys to grow up healthy and strong. Not sick and tired and depressed. I want the best for them in every way possible.

8. Start early. If you are reading this and have little ones, infants and toddlers, please start now on a healthy journey. Don't wait until they are school age, it gets too hard then. They can still change, but introducing the healthiest foods when they are little will only help to guarantee they will prefer those over unhealthy choices later.

Here are some resources that have helped me.

Deceitfully Delicious. Great book on deceitfully adding colorful veggies to everday dishes ~ your kids will never know!

The Sneaky Chef. Over 75 recipes that ingeniously disguise the most important superfoods inside kids’ favorite meals.

Healthy Cooking for Your Kids. Beautifully illustrated and easy to make meals your kids will love.

The Cleaner Plate Club. Offers a friendly, non-judgmental, and often humorous guide to feeding kids seasonally, healthfully, and without fuss.

Enjoy this journey. Once you get over those initial hurdles, it really begins to get fun.
Keep visiting this blog for kid-approved recipes and know there is always
encouragement here for you!

Look Whose Turning...

** Sorry... this is a bragging blog post ***

I am a blessed woman. I have been married to my best friend for over 15 years now. He is turning 38 tomorrow. I am blessed for many reasons and here are just a few reasons why...

1. He listens. The other day he returned from a week long, work-related trip. I didn't realize how much I needed to tell him about my week. But after about 20 or so minutes... he remained there... standing, listening... really listening. There is just something about a man that really listens to you.

2. He is humble. My husband has had many great accomplishments lately... and most of the time, people don't even know. He doesn't really care that people know. He doesn't brag about himself. He would rather brag about good things... godly things... his family.

3. He works hard. Since being married to him, my husband has been a seminary student, a golf caddy, a pastor, a freelance writer and now an editor. Whatever he is doing, he never does it casually. He puts his everything in it and finishes things well.

4. He is satisfied at home. My husband is a home-body. I love this about him. He would rather sit at home, reading, being with his family, watching a movie and wrestling with his boys than out being busy. Don't get me wrong, we do enjoy getting out and doing fun things, but it isn't what drives us. I love that he spends his energy, after he's done with work, with us... not other people or things.

5. He likes my food. I am a crazy foodie. I love trying new dishes and rarely do I ever make the same meal twice. I think sometimes this frustrates him although he never complains about it. He compliments my cooking and is open-minded to my new food adventures. He cares deeply about my feelings and he encourages our sons to be food adventurers too!

6. He loves a laugh. Rarely does a day go by that we don't find something humorous to laugh about. He is witty and loves to bring a smile to whoever he's around. He says I don't laugh at his jokes like I did when we were dating, but I think otherwise. He always brings a smile to my face.

7. He works through tough issues. A couple months ago, I was really bothered by some things going on in our lives. I was to the point of losing sleep over it. This in turn, bothered him. He researched ways and sought out advice from others on how we could deal with this and in a matter of days, he had a solution. When I am falling apart, he is pulling me back together.

8. He doesn't change. In this I mean, his self... his personality... Brian. He is dependable. He is usually predictable. I am never surprised by an abrupt demeanor or a changing mood. He is constant and calm. While I can be up and down and all-over-the-map sometimes, he always levels me out.

9. He leads well. I trust him with our family's lives. I know he has a godly vision for our sons and us. We may not have all the money in the world or an amazing portfolio, but I feel our future is truly secure because of the godly example and guidance he gives us daily. I feel he is one of the best dads (and obviously husband too!) ever and what more can a mom want than to see her sons grow in godliness and manliness through the years? These are things money can never buy.

10. He is wise. Like I said earlier, I can be all over the place with things... things I think are great ideas or investments, but he sometimes will see clearer and may need to bring me back to reality on them. When turmoil or issues come up, I know I can immediately run to him for wisdom and guidance, every step of the way. And after 15 years, I can finally say, he is usually right about things we may differ on.

Thank you, Brian, for being you. For not changing with the wind. For being a man I'm always proud of and quite often amazed by. Your wisdom is something I cherish. Your love and hard work bring me great security in this crazy life. I love you.

Happy Birthday.

Creamy Vegan Potato Soup

Eating healthy does not have to be boring, bland or painful. Sometimes all it takes is just trying something new that opens your mind to just how delicious healthy foods can be. So do not be afraid that this is a vegan recipe. Trust me, you won't be able to tell one bit! Plus you get the added benefits of eating foods rich in enzymes, vitamins and minerals, fiber and the list goes on.

Here is a simple recipe that takes roughly 45 minutes from start to finish. Perfect for these cold, winter days.

Creamy Vegan Potato Soup

1 T extra-virgin olive oil
3/4 cup chopped yellow onion
1 cup chopped carrots
1 cup sliced celery
3 cloves garlic, minced
a nice splash of white cooking wine (optional)
1 teaspoon sea salt
1 teaspoon dried thyme
5 large potatoes (Russet or Yukon is preferred)
4 cups vegetable stock
2 cups unsweetened almond milk

Directions:

1. Heat oil in large 4-quart pot over medium heat.

2. Add onions, carrots, celery in oil for approximately 7 minutes until veggies are soft. (Add garlic in at the last 2 minutes of cooking.)

3. Stir in sea salt and thyme.

4. If onions are sticking to the pan, add a splash (approximately 1/4 cup) of white cooking wine to the pot and scrap the stuck on onions off the bottom of pan.

5. Add vegetable stock to mixture, cover and bring to a boil.

6. Once soup is boiling, add potatoes and simmer with lid on for 15-20 minutes.

7. Remove soup from burner and add approximately 2 cups (or more depending on if you like it more chunkier or thinner) of the soup to blender. Blend quickly until smooth. (If you blend too long it will get too thick and starchy). Return to pot and stir.

8. Add 2 cups of almond milk and stir. Return to burner and warm over low heat until thoroughly heated. Serve hot. Season with more salt, if desired.

Yields: 7 cups

5 Benefits of Eating with the Seasons

"If you could do just one thing for your health it would be to make seasonal, farm-fresh produce the center of your diet." --- Preston Maring, M.D.

Eating in season may not be a new concept for you. It is for me. At my local grocer, I see strawberries in the winter and winter squash in the summer and think, "cool", but instead I should be asking "how?". It wasn't until recently as I've learned more about clean and healthy eating that when we decide to eat with the seasons there are many facets to it's benefits.

Seasonal eating is based on purchasing foods during their natural growing times. If you've never thought about choosing foods based on the seasons, I encourage you to start now. Here are a few thoughts on why eating seasonally is right for you and your family.

1. Fresh is just best.
Have you ever looked on the label of that pint of strawberries you just bought? Many times those foods are traveling thousands of miles to get to you. What exactly does that mean for the quality of the food? A lot! First of all, they are generally picked early before they ripen and therefore, their nutritional content is much, much lower. According to Brian Halweil, author of Eat Here: Homegrown Pleasures in a Global Supermarket, “If you harvest something early so that it can endure a long distance shipping experience, it’s not going to have the full complement of nutrients it might have had.” Second, if they are not organic, they are covered in preservatives and pesticides to get where they're going and still look good to you the consumer. If you are able, purchase in season foods when they are abundant and freeze them for later which also does not significantly diminish the nutritional value of produce.

2. In season = better health.
Seasonal foods also pack the biggest nutritional punch. When you purposefully choose foods that are in season for your particular region, you will be healthier. Since produce starts to lose nutrients shortly after being picked, out of season options will have lower nutritional values. Preston Maring, M.D., the associate physician-in-chief at Kaiser Permanente’s Oakland hospital says, "If we can just get people to eat more fresh fruits and vegetables, we can really impact people’s health."

3. It helps you know your neighbor.
Buying locally when foods are in season is the ideal way to shop for produce. You begin to know who is growing the food you are eating and have a sense of supporting those working hard in your community. The authors of Simply in Season remind us that "before the advent of modern transportation and storage systems, eating locally grown food was the norm - as it still is in many parts of the world." They also go on to say that "we have become distant in our food and not just in terms of geography. Who grows our food? What are their lives like? Each food purchase we make is like a vote for the way we want food to be produced - and for the world in which we live." So buy locally when you can so that your area farmers can continue their great work.

4. Buying in season makes your wallet happy.
This is just the basic law of supply and demand. When there is more of something it will cost less, when there is less you will usually pay the price. Author Judi Gerber of the website care2 says, "If you buy items that are not in season, you pay a premium for them. How so? That basket of peaches you buy during winter can cost twice as much as it would if you buy it when peaches are in season locally. Having those South American peaches transported halfway around the world shows up in your food bill, not to mention it is very environmentally unfriendly." Keep this in mind as you shop during the peak harvesting seasons.

5. It strengthens our palates.
The plain fact is when you buy food that is in season plus purchased as close to your front door as possible, it is going to taste fresher and better. Professional chef Kurt Michael Friese states, "When we eat out of season -- gobbling shipped-in strawberries in January, for instance -- the taste degrades: 'Our palate weakens just as our eyesight would if left in the dark for too long.'" Be choosy with your food. Don't eat whatever, whenever... chose the best.

Here is a list of foods that are in season in your region, just skip over to this Natural Resources Defense Council (NRDC) site and plug in your state and the month you'd like.

For more information on eating in season, here is a list of links you might be interested in:
The Locavore app :: find what is in season in a snap with your smartphone.
Simply in Season cookbook :: get inspired to eat in season and locally by these amazing stories along with healthy recipes. Also available for purchase on Amazon here.
Local Harvest :: for a list of farmer's markets and organic food near to you.
Eating Well in Season: The Farmers' Market Cookbook
Perpetual Produce Calendar :: gives a list of produce in season for your particular region.
Eat Here: Homegrown Pleasures in a Global Supermarket

Do you eat with the seasons?

The Lessons I've Learned from... {A Series}

There are many people who inspire me. All my life I have been one to notice things... notice people and their behavior... notice the way they interact and the way they respond to... life. As much as I have been capable, I've tried to either steer clear of certain behaviors I've seen that I don't appreciate or take on those behaviors that I admire. Whether it was the mothers I babysat for, my youth leaders, college professors or even people who do not share the same religious beliefs as I do, I've learned from them... and maybe one of those people is you!

I would like to start a series of {rather short and sweet} posts of the lessons I've learned from those I see around me. I hope they inspire you too!

The person I want to highlight in this post is none other than... Michelle Duggar :)

I am not an avid viewer of her show, 19 Kids and Counting, but I have seen enough to pick up on a few things about her.

The first thing I love about Michelle is how she honors and adores her hubby, Jim Bob. She smiles when he's around and they kiss a lot even in front of millions watching on TV. I love that about her. She is proud of him and doesn't really care what others think. She treats him with respect and truly follows his lead in the home.

The next lesson I've learned that truly inspires me from Michelle is the patience she shows to her children. Wow! Ok, I have 4 kids and she has 19 so let's do the math here... ummm, she has 15 more kids than I do to mother, love, discipline, hug and so on. I know we don't see everything that goes on in her life, but I see enough to conclude, this mama definitely practices what Paul talks about in first Corinthians 13... which is actually the very first thing that describes love... patient.

Finally, the last thing that Michelle Duggar has taught me is her grace through times of criticism. Be it for homeschooling, having so many children or choosing not to use birth control, etc... she handles tough questions and criticism with confidence and resilience. She doesn't seemed phased by critics and knows her ground and stays firm.

Are there other qualities that stand out to you in Michelle? If you could ask Michelle one question, what would it be?

"Cookie, Peas..." {A Healthy Cookie Recipe!}

If you are anything like our family, we've gotta have a sweet snack every once in awhile. I don't generally buy packaged cookies at the store. They are full of bleached flour, high fructose corn syrup, soy and artificial stuff. So if I have the time and ingredients I will make some cookies from scratch.

Over the last couple months, I have tried several healthy cookie recipes in search of that one, go-to healthy cookie. To my dismay, it has taken me many tries to find one worthy of a place on my blog. My sweet family has been patient and suffered through a few really bad ones. So lucky you, as a result of my failed attempts, are given the gift of a good, yet healthy cookie recipe that are a perfect combination of sweet and tart! These cookies are also loaded with fiber and top-notch, health-promoting antioxidants... so enjoy!

side note.... When I made these, my two-year old found the step stool and stole several until we took the stool away. Then he sweetly came up and said, "Cookie, peas..." with a look you couldn't say no to. He loved them and I hope you do too!

Cranberry-Chocolate Cookies
adapted from King Arthur Flour recipe

1 stick unsalted butter
1/2 cup light brown sugar
1/4 cup dark brown sugar
2 T (no pulp) orange juice
1 teaspoon pure vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon aluminum-free baking soda
1/4 teaspoon salt
1 large cage-free egg, room temperature
1 1/4 cup King Arthur White Whole Wheat Flour
3/4 cup dark chocolate chips
3/4 cup dried cranberries.

Preheat oven to 350. Lightly grease two baking sheets.

In a large bowl, cream together the butter and sugars until light and fluffy. Add orange juice, vanilla and egg until well blended.



In a separate bowl, whisk together the flour, baking powder, baking soda and salt. Once combined, gradually add to the butter mixture until flour is absorbed. Stir in chips and cranberries.


***here are those awesome anti-oxidants!***


Drop by tablespoons full of the dough onto the prepared baking sheets.




Bake for 12-14 minutes, until just beginning to brown around the edges. Remove from oven and let chill on baking sheet for 2 minutes. Transfer to wire rack to cool.

Yields: 2 1/2 dozen.

2012: I Resolve To...

A new year is here. I love new beginnings... maybe because I like to {sometimes} forget what is behind. 2011 was a tough year. Don't get me wrong, there were plenty of blessings along the way, but it was a year of growing, molding... a lot of molding.

So here it is, 2012! A new year to learn, risk and challenge myself. Besides wanting to be a good mama and wife, eat healthier and exercise more... here are some thoughts into what I resolve to do in 2012.

1. Risk more. I want to look back on this year and say I risked more spiritually. I hope to be kinder when I could have lost it. I want to reach out to people when they could have easily been ignored. I don't want to pass up opportunities of loving others... maybe to the point of looking ridiculous.

2. Worry Less. I just heard a quote I know God intended for me to hear.

"The more I obsess of what people think of me, the quicker I forget of what God thinks of me."

I have lived my life in a maze - with many dead ends - of pleasing people to the point at times of neglecting my first love, Christ. This year will be one that focuses more on living life in complete worship to Christ and less searching for fulfillment in the crazy race of man's approval.

3. Get wise. I want to know my limits, but at the same time still risk things for God. For me, risking and pleasing might go hand-in-hand. Like James, this year I am asking God for wisdom to know where to put my energies, but then to know when to reserve them. Know when to risk, but have the knowledge to know when to sit and cheer from the sidelines. When to live crazy for Him, but also to know when to chill.

I hope your 2012 has many great days even through the growing and molding ones. I pray your journey brings about more faith and wisdom too.

What are you resolving to do... or not do.. in 2012?

Happy 2012 to you!