Encouraging healthy eating with your children

Oh dear. I apologize for such a long break. This time of year seems to get a bit busy, with birthday, holidays closing in, and preparing for school. We will try to be more on top of things!

One wonderful thing about this time of year though, is soups! Soups, stews, and chilis. So many options, and healthy options at that! A week's menu could be full of different varieties, using similar ingredients, which keeps food budgets low! All together wonderful.

So I will work on getting a menu posted this coming Monday!

I wanted to write about encouraging your child to eat healthy. I clearly am not a professional. Our first daughter is in no way picky, and our second is only 10 months, so mama's milk is her fave. So I know we don't have loads of experience when it comes to this matter, but I figured I'd at least write about some things that have worked for us, in hopes that maybe they could help you! And hopefully they work for us the second time around, too :)

• Straight from the beginning we only made our daughter's food. It seemed easier, cheaper, and healthier. And when we looked at the ingredients in store bought baby food, we noticed their "green beans" didn't just have green beans in it. So that didn't make sense to us. Wouldn't you want your child to know what the green bean tasted like itself, before adding other flavors? Please know that I am in no way saying you are wrong if you don't make your own baby food! This is just what works for us. And in speaking to other mothers who have done the same, one common tie is that their children haven't been as picky. So it makes me wonder if it helps.?.?
• Try, try, try again. If Abigail didn't like something the first time, we would offer it to her the next day. If she acted weary about it, we would just ask her to try one bite, and if she didn't like it, she wouldn't have to eat it. Eventually after trying it a few times, she started to like it. This works for adults as well ;) I now eat wheat bread (certain kinds), tomatoes, and even had sushi a while back and could tolerate it. Baby steps, everyone! ;)
• Cheering her on. When presenting a new food, or a food she has tried previously and has been unsure of, we get really excited and talk up the food we're about to eat. "oh boy! guess what we're having today!" things like that. When we eat it, we definitely emphasize, "oh wow, this is so delicious". When she takes a bite, we say, "isn't that soooo good"...I realize it might seem silly, but I think some kids see how excited you are, and they kind of want to believe what you are saying. I realize this might not be the case for each child, but again, maybe for your child, it would be :) There is a lot of smiling, clapping, and praising.
• The Health factor. Abigail has grown to love learning what foods do for her body. This gets her excited about trying different foods. When serving it, I'll look up what the food does for our body, and explain it to her while eating. She loves to learn that this specific food will help your eyes or your bones. We emphasize how it is helping her body grow big and strong, and that gets her excited. We talk a lot about keeping our bodies healthy and strong, why we need to, and what is good about doing so. 
• Choosing fruits and veggies for snack time! Every once in a while we do have "special treats", like if we make cupcakes, or have some dessert left over. But this should not be the norm. And we've found if these things aren't really in the home, and they are hungry, then they will eat what is provided...fruits and veggies.
• Involving her in cooking. I think this is pretty common for children. They will be more excited about eating something they helped prepare. Plus it can be really fun.
• "You get what you get, and you don't get upset". This is a family motto; thanks to Pinkalicious. The disciplinarians in us knew we needed to make it clear that this is what we have to eat, and you can either eat it or go without. Said as lovingly as possible, of course :) She has yet to walk away from the table and decide to just be hungry ;)

That's what I've got, folks! I hope at least one thing could help you, if you have a picky eater. And if you have any tips for others, then please post! I'm really hoping Mailie is like her sister in this matter.

Don't STRESS!

I've spoken to a lot of people who want to change their diets, whether it be to a plant based, lessen sugar intake, or carbs, etc. And one thing I am constantly trying to express to those who are asking for opinions or advice, is to Stop Stressing.

If you are at the grocery store, or looking in your fridge, freaking out about every little thing going into your body, you just won't enjoy eating...and it is possible to be healthy, and enjoy eating! We sure do!

The important thing is to be CONSCIOUS of what you're eating, NOT STRESSED.
You will be okay and still healthy if you eat that piece of chicken! Should you eat that chicken every day? I say no. Enjoy that pizza with cheese...DON'T eat the whole pizza. Reward yourself with a cookie...don't go backwards and eat the whole batch.

It's great how many alternatives there are out there. Things like Almond Milk, or veggie burgers, and definitely take advantage of the different sources of sweeteners out there instead of sugar, ie: applesauce, bananas, honey.

But by all means, there is no need to fear that because you enjoyed yourself a cookie and milk, or perhaps some bbq with friends, or cooked with butter and eggs, that you are going to kill over, or really harm yourself.
Remember the words Sparingly or Moderation. This doesn't mean you HAVE to have everything, because I don't think there is a NEED for meat in this day and age. It just means don't over indulge. It's also important to know what those words mean, and that the definition will change over time. Meat once a day, is NOT sparingly. However, if you eat it three times a day, then it would be great if you changed to just once a day. But work on getting that number lower, and lower :)

So go out there, stop freaking out or panicking, and enjoy eating! But remember to Eat to Live, and just be conscious of what you're putting into that beautiful body you are blessed with!

Making the change

   Changing a diet can be difficult for some, easy for others. For us, we found that there weren't really a lot of changes we needed to make, so that made the process of turning to a Flexitarian diet, not too difficult. Hallelujah ;)

   But for some, it might be a battle. You might love sweets too much, feel like you "have" to eat meat every meal, or you might be a picky eater. 

   So these are some of tips we would give you if you are wanting/needing to change your diet, for whatever reason. Whether it be for your physical, mental, or emotional well-being.

1. Make it a family affair: Try to get everyone involved. Not only will it benefit them, but it will definitely help YOU keep on track. If you wanted to stop drinking, you wouldn't hang out in a bar. Same with food! It's not going to help if you're surrounding yourself with all the food you're trying to avoid.

2. Be excited about this CHANGE: Don't look at it as some dreadful experience. Why do you think it's going to be horrible to choose a healthier lifestyle? You know you'll be healthier and happier, so be happy that you're making the step! Be excited about the changes you will see and feel. 

3. Keep trying and fight that mental battle: Remember it can take time to like a new foods, for children and adults. I believe studies say it might take 15-20 times?.? Still looking for that research. But you have to decide that you want to like the food, and then keep trying it. Your palate can change! You just need to get over that decision you made to not like fish, or those vegetables look gross. Looks aren't everything :)

If you WANT to like it, chances are you WILL like it; just keep trying! Train that palate. Because it really is fun to love food!!

4. You have to WANT this: You need to decide that NOW IS THE TIME. Maybe you want more energy, or you want to lose weight, or you feel on edge all the time. Whatever the reason may be, you need to decide that you deserve to be all around happy and healthy, and that all that junk is not worth it! You can't do it just for someone else; though that can be a good drive. You do need to want it for yourself.

6. Don't be paranoid: By no means should you be freaking out about every little thing you are putting into your mouth. Everything in MODERATION. It's okay if you've decided to treat yourself to a dessert, enjoy that BBQ your neighbor invited you to, maybe you have been craving some chocolate chip cookies and yes, milk goes oh so perfectly with that:) And don't think you're going to kill yourself because you are cooking with butter/oil/salt at times. 

Maybe you have these things each meal. Then cut it down to twice a day, then once a day, then a few times a week, and then just once a week! A couple times a week is good moderation.

And remember, there are wonderful substitutions out there! But sometimes they just don't cut it, and that is okay.

Now go out and get healthy!!

Tips for eating Healthy and Affordable

Sadly these days it seems to be cheaper to eat junk over that which is good for our bodies. Things like the dollar menu tend to reel people in. Besides the fact that that food is horrible for you (and questionable where it came from), it too can add up and kill your budget. By personal experience, we know it is very possible to not only eat healthy, but to also stay within budget. Especially if you cut out, or at least lessen the amount of meat, poultry, and dairy you're consuming. And when I say affordable, I'm talking $50 a week for a family of four, affordable. Yes, our fourth is a 6 month old who is nursing, but we are still using our budget towards the vegetables, fruits, and rice/oat cereals that we make her food with. 

So here are some tips from Ocean Robbins on eating healthy and affordable!

1) Go with home-made.  Americans today spend 49% of their food budget on eating out at restaurants.  When you make it yourself, you know what’s in it – and you can save a lot of money, too.

2) Use bulk bins. Buying beans, whole grains, and other non-perishables from bulk bins will save you an average of 56% over buying the same items pre-packaged.

3) Cook in quantity.  Whether you live alone or are part of a big family, making big sauces, pots of soup, casseroles and other meals saves time in the long run.  You can freeze extras for convenient instant meals, or create meal-sharing arrangements with friends or co-workers. 

4) Grow food. It takes time, but gardening is the most economical way to enjoy the freshest possible food.  In urban neighborhoods, community gardens are a great way to grow food and build community at the same time.  There are an estimated 18,000 community gardens in the US and Canada.   For resources to help you start one, visit this the American Community Gardening Association.

5) Buy direct from farmers.  When you join a CSA (Community Supported Agriculture), you enter into a direct win-win partnership with local farmers.  Farmer’s Markets are a fantastic way to support farmers while enjoying fresh food straight from the source.  In the US, the number of farmer’s markets has more than doubled in the last decade.  Click here for more info on Farmer’s Market and CSA opportunities near you.

6) Use what’s in season, economical and nutritious.  Some of the most budget-conscious starches include beans, whole grains, and potatoes.  Some of the most affordable and nutritionally potent vegetables often include cabbage, carrots, and onions.

7) Use – and stick with – shopping lists.  Maintain an ongoing shopping list.  Conduct a quick inventory of your kitchen before you shop to see if you’re missing anything important.  By thinking your shopping through in advance, you’re more likely to get what you actually need, and less likely to waste money on impulse buying that you’ll later regret.

8) Cut down on animal products.  As Dr. John McDougall has pointed out, approximately one-third of the calories consumed by people living in developed nations are from animal sources.  Animal foods — like meat, poultry, fish, milk, and cheese, are usually an expensive source of protein and nutrients.

9) Eat before shopping.  Grocery stores know the power of delectable smells. Everything looks good when our stomachs are screaming, "feed me!”, and that can lead to more impulse buying.

10) Join Green Polka Dot Box.  This is a natural and organic buyers collective that makes healthy ad GMO-free foods available for great prices, delivered straight to your door, anywhere in the United States.  Find out more and sign up here.