Calling all parents! Needed: moms and dads with the tools it takes to get their kids to eat right, exercise and have a healthy lifestyle. Sounds challenging? Nah, I will show you it’s not as hard as it seems and how being healthy just makes sense.
As a parent, I have learned that getting kids to eat healthy is not only hard; it’s sometimes downright impossible. What kid chooses broccoli over ice cream? Not my precious angels. But, as a dietitian, I have some tricks up my sleeve that work every time. It’s not only about providing them with healthy choices, it is also about how we act about food, health, exercise and our own body image that will make a difference between a healthy kid and one that may be over-weight or even worse—obese.
Healthy Changes the Whole Family Can Benefit From:
Children with inadequate diets are more likely to be over-weight, sick, irritable and anxious, and unable to concentrate for long periods of time. On the other hard, fueling our kids with balanced foods will help them feel better, perform well in school, and allow them to maintain the growth and development they need. As parents, we need to step-up to the plate and show our kids that it is not only important for them to follow a healthful diet, but for us. We also want to be sick less often, do better at our own jobs, and feel better throughout each day, don’t we?
Start off each day by making nutrition a positive force. Eat Breakfast, even if you can find 100 reasons to skip it. Breakfast is not only important for your health and weight; your kids need to see you doing what they should also do. If traditional breakfasts don’t work for your family, try non-traditional things such as a pita pizza on a whole grain pita topped with cheese and sauce, a peanut butter and fruit spread sandwich on whole grain bread or a breakfast burrito made with eggs and grilled veggies. These meals are actually simple to make, too.
Another way to keep nutrition a top priority in your home is to get your kids involved in meal preparation. Even preschoolers can help pick out the ingredients for their meals. Children love to feel important and this is a great way to get them involved. You can have your children pick a night that they get to plan the dinner menu. Have your little ones help shop and prepare the meal. Older kids may actually be able to be the chef for the night and plan the theme and cook the entire meal. This is a fantastic “family fun night” and a great way to incorporate the concept of a family meal. Since most of us only eat as a family once a week, this will force you to make meal time an extremely important part of each week. Sounds better than take-out, doesn’t it?
Be a Fitness Role Model:
There are other factors, besides nutrition, that help us raise healthy children. Make fitness fun! Exercise is a vital part of keeping us fit, healthy, and our weight in check. Kids need to see parents, grandparents, aunts and uncles take a stand to exercise on a regular basis. Whether it is walking in your neighborhood, riding your bike to a friend’s house, hiking in a metro park or playing a game of soccer, making time for family exercise is another way for your family to have fun together. Make sure to schedule time for your family activities just like you would any other appointment you may have.
Balanced Families are Healthy Families:
In our fast-paced society, we over-extend ourselves to point of not having time for ourselves, our family and things we enjoy. Learn to say “no” to obligations that don’t make you happy to leave time for what matters most to you. Learn to not over-schedule your kids in too many activities that leave no time for the family. Leave time each month to do good in your community by volunteering. Use a planner or calendar. This works well not only for work requirements and appointments, but also for family and personal downtime.
Have a Positive Body Image:
I cannot emphasize enough what an important concept this is, especially for mothers of girls. Studies have shown that mothers who diet, or have poor body image, often raise daughters that have the same problems. If you are constantly dieting, what is that proving to your children? It is important to instill a positive body image not only for us, but also for our kids. Be happy with the body you have, and if you really are not, learn to make healthy lifestyle changes that the whole family can benefit from. Stop dieting! Learn to create balance in your lifestyle by including healthy foods that make us feel good and get lots of physical activity. Forget the quick fixes and the extremes. Show your children that it’s okay to have an occasional ice cream cone or candy bar as a special treat. The key is to nourish your children with healthy food choices and creative forms of exercise that will benefit you and them. What better gift to give them then the tools it takes to keep them healthy throughout their entire life? Become the most positive person in your child’s life. A role model that they will know as their own personal superstar!
Saturday, September 27, 2008
Thursday, September 18, 2008
Feeding Picky Kids
Most children will assert some form of picky eating habits during their toddler or preschool years. During this time, both of my daughters developed taste buds that steered-clear of certain food groups. As a parent, it is important not to give-in to our kids as their own personal short-order cook. There are a few easy tips that you can do as a parent to help encourage healthy eating habits. The first one is always offer a variety of food. Give your children meals that are balanced, with small portion sizes, and offer them foods they like with one new food option. Don't make a big deal out of tasting or trying. The more they are offered healthy choices, the more likely they are to try them. Battling with a three-year old is no fun for anyone and it usually leads to headaches and tears (from you and your toddler!). Most kids are getting their proper nutrition, even when they are picky, and they will grow out of this phase just like potty training and taking away their pacifier.
Another way to get your picky kids to try more foods is to get them involved. I can't say this enough, but studies have shown that when children are involved in the meal planning process (from buying the foods to prepping it) they will try it. And, how about serving it will dip. Who said you have to eat plain-steamed veggies? How boring! Try a little butter, shredded cheese, salsa, ranch, honey (sweet potato), or try a different cooking method like roasting the veggies instead of steaming them. Sometimes, just little changes can make surprising differences.
Also, try to be a good role model for your kids. If they see you eating a variety of healthy foods, they, too, will eventually eat that way. Limit talking about dieting and weight loss in front of your kids, because those negative feelings will follow with your children.
As parents we have to fight many battles with our children. Try not to make food an issue and they will naturally fall into good habits if you offer your kids a variety of foods, and quit your job as their short-order cook!
Another way to get your picky kids to try more foods is to get them involved. I can't say this enough, but studies have shown that when children are involved in the meal planning process (from buying the foods to prepping it) they will try it. And, how about serving it will dip. Who said you have to eat plain-steamed veggies? How boring! Try a little butter, shredded cheese, salsa, ranch, honey (sweet potato), or try a different cooking method like roasting the veggies instead of steaming them. Sometimes, just little changes can make surprising differences.
Also, try to be a good role model for your kids. If they see you eating a variety of healthy foods, they, too, will eventually eat that way. Limit talking about dieting and weight loss in front of your kids, because those negative feelings will follow with your children.
As parents we have to fight many battles with our children. Try not to make food an issue and they will naturally fall into good habits if you offer your kids a variety of foods, and quit your job as their short-order cook!
Sunday, September 14, 2008
Startup Nations Home-Based Business Contest
Okay, so I usually wouldn't use my blog as a way to advertise, but this is cool.
Real Living Nutrition needs your vote. Just for fun, we entered startupnation's contest for home-based businesses, to win huge marketing opportunities. To win, we must have the most votes cast.
You can vote daily by going to this website and clicking on "Cast Your Vote": http://www.startupnation.com/homebased100/contestant/1608/index.php
Whether you've used my services or not, you have to admit, Real Living Nutrition is innovative! We offer our clients sound, professional, effective nutrition counseling in a secure online environment. Most importantly, each client gets regular, individualized feedback with their own personal registered dietitian.
So please take a moment (two clicks) to cast a vote for us! Thank you!
Real Living Nutrition needs your vote. Just for fun, we entered startupnation's contest for home-based businesses, to win huge marketing opportunities. To win, we must have the most votes cast.
You can vote daily by going to this website and clicking on "Cast Your Vote": http://www.startupnation.com/homebased100/contestant/1608/index.php
Whether you've used my services or not, you have to admit, Real Living Nutrition is innovative! We offer our clients sound, professional, effective nutrition counseling in a secure online environment. Most importantly, each client gets regular, individualized feedback with their own personal registered dietitian.
So please take a moment (two clicks) to cast a vote for us! Thank you!
Tuesday, September 9, 2008
Theme Meals
I'm big on traditions: holidays, birthdays, family gatherings--you name it and I'm there! I even enjoy the small ones that my family has started like family game night, movie night and our monthly theme meals. Trying to get everyone home for dinner during the week is a colossal task, but having a set theme meal makes this an easy solution. Theme meals give you and your kids a chance to plan and prepare a great meal together. For young children, using a favorite book or movie is a great way to start. For older kids, planning the meals around a travel destination, culture or event is a educational lesson in itself. Have your child put together the menu based around the theme and then create a shopping list. My girls love to give me their creative ideas and incorporate their likes and dislikes. As a parent, you set the stage to make sure the meal is still balanced and healthy. And, decorating for the meal is half of the fun. We spend several days up until the theme meal making table decorations and props to set the mood. On the day of the theme meal, have your kids help prepare all the food. Even children as young as 18 months like to pour in an ingredient, so get everyone involved. Theme meals have been a great success in our house and something that we look forward to every month!
Sunday, September 7, 2008
Organic Grocery Shopping...What's a girl to do?
We eat a lot of organic foods in my home. We've been moving this way for the past year, but I am finding challenges to this, and I suppose that others find it hard, too. Besides the rising food costs, I don't live anywhere near a large "organic" grocery store like Whole Foods or Trader Joes. So, I've put my research to good use and found some ways to make this process a little easier and cheaper....
1. Pick and Choose Your Battles: When it comes to fruits and veggies, there are those that are better to buy organic and those that you don't need to worry about. Those pesky fruits and veggies, A.K.A. "the dirty dozen", have been shown to be the ones most susceptible to pesticides. They are: peaches, nectarines, apples, strawberries, bell peppers, celery, cherries, imported grapes, pears, spinach, lettuce and potatoes. Those who are least susceptible to pesticides are: corn, pineapple, papayas, broccoli, cabbage, bananas, kiwi, sweet peas, asparagus, mangos, avocados and onions.
2. Buy local produce: You are doing good for yourself, your wallet and the environment when you buy from a local farm or local farmers market. When you buy local produce (or even grow it yourself) you are getting fruits and vegetables that have had little shelf life and you are also supporting the economy at the same time. Who doesn't like that! And, while many of your local farmers may not be certified organic, many small farms practice organic principles. A great website to use is: http://www.localharvet.org/ . I've also found that shopping at a farm or farmer's market is cheaper than at your conventional grocery store, especially when you buy fruits and vegetables that are in season.
3. Check out your grocery store: It's all about supply and demand. Because of the growing trend in organic foods, many of your large chain grocery stores are supplying their own brand or organic foods. These are often less expensive than name-brand products. And, they often go on sale regularly, unlike high-priced organic name brands.
4. Stock up: If you're like me and like to shop around, then plan trips to the larger health food retailers monthly. This way, you stock up on those speciality items that are must-haves and you aren't spending tons in gas-money making weekly trips.
1. Pick and Choose Your Battles: When it comes to fruits and veggies, there are those that are better to buy organic and those that you don't need to worry about. Those pesky fruits and veggies, A.K.A. "the dirty dozen", have been shown to be the ones most susceptible to pesticides. They are: peaches, nectarines, apples, strawberries, bell peppers, celery, cherries, imported grapes, pears, spinach, lettuce and potatoes. Those who are least susceptible to pesticides are: corn, pineapple, papayas, broccoli, cabbage, bananas, kiwi, sweet peas, asparagus, mangos, avocados and onions.
2. Buy local produce: You are doing good for yourself, your wallet and the environment when you buy from a local farm or local farmers market. When you buy local produce (or even grow it yourself) you are getting fruits and vegetables that have had little shelf life and you are also supporting the economy at the same time. Who doesn't like that! And, while many of your local farmers may not be certified organic, many small farms practice organic principles. A great website to use is: http://www.localharvet.org/ . I've also found that shopping at a farm or farmer's market is cheaper than at your conventional grocery store, especially when you buy fruits and vegetables that are in season.
3. Check out your grocery store: It's all about supply and demand. Because of the growing trend in organic foods, many of your large chain grocery stores are supplying their own brand or organic foods. These are often less expensive than name-brand products. And, they often go on sale regularly, unlike high-priced organic name brands.
4. Stock up: If you're like me and like to shop around, then plan trips to the larger health food retailers monthly. This way, you stock up on those speciality items that are must-haves and you aren't spending tons in gas-money making weekly trips.
Saturday, September 6, 2008
Real Living Nutrition Services
I am a licensed provider for Real Living Nutrition Services, a wonderful online program that gives clients an opportunity to work with a dietitian on their weight loss goals. This program is unique because it encourages people, or coaches them, to make lifestyle modifications. It is not a diet, and there are no pill, potions or restrictions...it's all about making good choices. Since I work to educate families, the online programs work well to help moms and dads make healthy decisions with diet and exercise that can benefit everyone. There is something so positive about seeing a healthy family--it motivates me to keep doing what I am meant to do.
Friday, September 5, 2008
The Healthy Lunchbox
You can almost hear the school bells ringing in the distance--it's time for school! Whether your child packs her lunch or buys at school, it's important to steer her down the right nutritional track. Now is the time to educate yourself and your family on the importance of balanced, whole foods.
Why is lunch so important?
Plain and simple, it just makes sense! Think of your body as a well-running car. In order to make a car work, you must fill it with gasoline. Eating a healthy lunch will help you re-fill your own tank to remain sharp for the rest of the afternoon. When children are offered a well-balanced lunch with lean proteins, complex carbohydrates and lots of fresh fruits and vegetables you are contributing to their learning skills. You are also helping them to control their behavior and you are supporting a good immune system so that your child stays healthy.
What's in the healthy lunchbox?
Here are three important ingredients for a healthy lunchbox: (1) it should offer your child balanced, whole foods; (2) your child should help determine what goes into the lunchbox; and (3) that it is fun or offers a bit of surprise.
When providing your child with a variety of foods, you first want to stay clear of highly processed foods. These foods have ingredients like high fructose corn syrup, artificial colors and flavors, processed fats and low quality oils, and are generally most of the snack foods that our children gravitate towards. Take your child to the grocery store and show her the variety of fresh fruits and vegetables and let her pick out ones that she likes or would like to try. Also, most large chain grocery stores now offer a variety of organic foods. Organic products are less processed and use the most natural ingredients possible. Organic practices mean that there are no pesticides, fertilizers and that no genetically modified organisms were used in the production of the food.
The second step would be to get your child involved. Your child's lunch should include four main parts: a main dish, a fruit or vegetable (a gold star if they pick both!), a snack or treat food, and a beverage. Create a list of options for your child to pick from so there are a variety options for everyday. Here are a few examples to help you think outside the lunchbox:
*If your child doesn't like a traditional sandwich, try making a wrap with leftover chicken, shredded cheddar cheese and salsa
*Pack a hard-boiled egg with a half of a whole grain bagel with fresh fruit spread
*Serve cut-up fruit with low-fat yogurt to dip
*Pack Hummus with whole-wheat pita chips and fresh vegetables
*Make your own lunchable with leftover meat, cubed cheese, whole-wheat crackers and grapes
*For older children, who have use of a microwave, pack homemade vegetable soup, with crackers and cheese
Meals should include healthy beverages, too, like water, 100% fruit juice or milk.
Your job as the parent (or care-giver) is to do a little planning and preparing ahead of time. Decide what your child wants, and make extras for the week on a slow weeknight or during the weekend. This way it takes the guesswork from your busy schedule, too.
The last step is to make lunch fun for your child. What child wouldn't love some sort of element of surprise in her lunchbox? If you have little ones, place stickers, a love note, a picture of her family, or some little surprise to make her day special. If you have older children, who are responsible for their own lunch, you can still leave a little note with words of encouragement, like "good luck on your quiz today!" And, little dark chocolate candies are a sweet, unexpected treat.
Be an advocate for your child's school lunch programWith rising food costs, schools have to cut costs with food just like we do in our own homes. It's important as parents to support your school by encouraging them to make the healthiest choices when it comes to purchasing food without going into debt. See what types of foods that your school is serving and bring attention to those poor quality foods. Make sure the schools are serving proper portion sizes and help them work towards eliminating foods that have partially hydrogenated oils, trans fats, and high fructose corn syrup. Promote farm to school programs by adding more local produce. Add whole grain breads, pastas and rice and decrease the amounts of refined carbohydrates. And, make sure children are offered enough time to eat. As parents, we also need to be sending our loved ones off to school with the knowledge they need to make the best food choices. Since many schools offer "ala carte" items, make sure your children are picking an apple or banana verses a chewy fruit snacks. This lets us as parents stay in control and helps our children stay healthy and able to learn, grow and succeed to their fullest potential.
Why is lunch so important?
Plain and simple, it just makes sense! Think of your body as a well-running car. In order to make a car work, you must fill it with gasoline. Eating a healthy lunch will help you re-fill your own tank to remain sharp for the rest of the afternoon. When children are offered a well-balanced lunch with lean proteins, complex carbohydrates and lots of fresh fruits and vegetables you are contributing to their learning skills. You are also helping them to control their behavior and you are supporting a good immune system so that your child stays healthy.
What's in the healthy lunchbox?
Here are three important ingredients for a healthy lunchbox: (1) it should offer your child balanced, whole foods; (2) your child should help determine what goes into the lunchbox; and (3) that it is fun or offers a bit of surprise.
When providing your child with a variety of foods, you first want to stay clear of highly processed foods. These foods have ingredients like high fructose corn syrup, artificial colors and flavors, processed fats and low quality oils, and are generally most of the snack foods that our children gravitate towards. Take your child to the grocery store and show her the variety of fresh fruits and vegetables and let her pick out ones that she likes or would like to try. Also, most large chain grocery stores now offer a variety of organic foods. Organic products are less processed and use the most natural ingredients possible. Organic practices mean that there are no pesticides, fertilizers and that no genetically modified organisms were used in the production of the food.
The second step would be to get your child involved. Your child's lunch should include four main parts: a main dish, a fruit or vegetable (a gold star if they pick both!), a snack or treat food, and a beverage. Create a list of options for your child to pick from so there are a variety options for everyday. Here are a few examples to help you think outside the lunchbox:
*If your child doesn't like a traditional sandwich, try making a wrap with leftover chicken, shredded cheddar cheese and salsa
*Pack a hard-boiled egg with a half of a whole grain bagel with fresh fruit spread
*Serve cut-up fruit with low-fat yogurt to dip
*Pack Hummus with whole-wheat pita chips and fresh vegetables
*Make your own lunchable with leftover meat, cubed cheese, whole-wheat crackers and grapes
*For older children, who have use of a microwave, pack homemade vegetable soup, with crackers and cheese
Meals should include healthy beverages, too, like water, 100% fruit juice or milk.
Your job as the parent (or care-giver) is to do a little planning and preparing ahead of time. Decide what your child wants, and make extras for the week on a slow weeknight or during the weekend. This way it takes the guesswork from your busy schedule, too.
The last step is to make lunch fun for your child. What child wouldn't love some sort of element of surprise in her lunchbox? If you have little ones, place stickers, a love note, a picture of her family, or some little surprise to make her day special. If you have older children, who are responsible for their own lunch, you can still leave a little note with words of encouragement, like "good luck on your quiz today!" And, little dark chocolate candies are a sweet, unexpected treat.
Be an advocate for your child's school lunch programWith rising food costs, schools have to cut costs with food just like we do in our own homes. It's important as parents to support your school by encouraging them to make the healthiest choices when it comes to purchasing food without going into debt. See what types of foods that your school is serving and bring attention to those poor quality foods. Make sure the schools are serving proper portion sizes and help them work towards eliminating foods that have partially hydrogenated oils, trans fats, and high fructose corn syrup. Promote farm to school programs by adding more local produce. Add whole grain breads, pastas and rice and decrease the amounts of refined carbohydrates. And, make sure children are offered enough time to eat. As parents, we also need to be sending our loved ones off to school with the knowledge they need to make the best food choices. Since many schools offer "ala carte" items, make sure your children are picking an apple or banana verses a chewy fruit snacks. This lets us as parents stay in control and helps our children stay healthy and able to learn, grow and succeed to their fullest potential.
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