raising food-smart kids

I was reading through some articles on the WebMD website about what to eat and what to avoid before and after a work-out (which I'll probably do a blog post on that later) when i found this article about how to raise food-smart kids. I was just thinking the other day about this and since then I've had that thought on my mind. It's important for kids to be aware of the impact food has on their body, whether good or bad, to help them make better choices for themselves. It's definitely a matter that has to be tackled as a family. Here is a portion of the article with a list of ways parents can help children be smart about what they eat and encourage healthy eating habits:

Here are 10 tips for getting children to eat healthy food and form wise nutritional habits, offered by Melinda Sothern, PhD, co-author of Trim Kids and director of the childhood obesity prevention laboratory at Louisiana State University:
1. Avoid placing restrictions on food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Instead of banning foods, talk about all the healthy, nutritional options there are -- encouraging your family to chose fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding heavily processed, low-quality junk foods.
2. Keep healthy food at hand. Children will eat what's available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house. And have an apple for your own snack. "Your actions scream louder than anything you will ever tell them," says Sothern.
3. Don't label foods as "good" or "bad." Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that lean protein such as turkey and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.
4. Praise healthy choices. Give your children a proud smile and praise when they choose healthy foods such as fruits, vegetables, whole grains, or low-fat dairy.
5. Don't nag about unhealthy choices. When children choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option.
Instead of regular potato chips and dip, offer baked tortilla chips and salsa. If your child wants candy, try dipping fresh strawberries in a little chocolate sauce. Too busy?Keep naturally sweet dried fruit at home for quick snacks.
Instead of buying French fries, try roasting cut up potatoes in the oven (tossed in just a bit of oil).
6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.
7. Sit down to family dinners at night. If this isn't a tradition in your home, make it one. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with 1 night a week, and then work up to 3 or 4, to gradually build the habit.
8. Prepare plates in the kitchen. You can put the right portion of each item on everyone's dinner plate, instead of offering up a food buffet or serve-yourself style. This way your children will learn to recognize healthy portion sizes. If adjusting to healthier portion sizes means smaller portions for your family, help make the switch seem less shocking by using smaller plates.
9. Give the kids some control. Ask your children to take 3 bites of all the foods on their plate and give each one a grade, such as A, B, C, D, or F. When healthy foods -- especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all, dining is a family affair.
10. Consult your pediatrician. Always talk with your child's doctor before putting your child on a weight loss diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy or too thin by yourself.

This is the link to to the full article http://www.webmd.com/parenting/raising-fit-kids/food/food-smart-kids

a breakast treat!

One of the things I love making for breakfast besides omelets, is a fruit parfait. I use Stoney Field’s low fat french vanilla organic yogurt for a creamy yet light taste. I cut some fresh strawberries, bananas and add some blueberries if I find any in the fridge and mix it a little to give the yogurt some color and fruity taste from the berries. For a nice crunch in each bite, I like to top it off with some Go Lean Crunch honey almond flax Kashi cereal. It’s a wonderful easy-to-make meal full of nutrients and deliciousness!
Thinking of making this for breakfast during the week, I picked up what i needed at the grocery store. The next day I gathered all the ingredients and made my parfait. As I took the first bite, I realized there was something different; It was not as sweet as usual. I took a look at the yogurt container and realized I had bought the plain kind instead of vanilla. It was not a happy moment for me. It’s never fun to eat something with an expectation of what is going to taste like it and be disappointed when the taste doesn’t quite match what you had in mind. Fortunately, a moment later I had a light-bulb moment and thought, Why not add honey? So I carried out the idea and mixed some honey to my not-so-sweet parfait. I must say it was a great idea!

home-made chicken nuggets

Here's a recipe I got from a friend for how to make home-made chicken nuggets. It's a recipe i have yet to try myself, but my friend said her boys loved them! It is definitely a better and healthier choice than those store bought ones. For one, you know all the ingredients that will go into making them. Second of all, fresh is far better tasting than something frozen and pre-packaged and making something from scratch gives parents an opportunity to spend some time together in the kitchen with the kids who are old enough to help.

click on this link to find the recipe: http://www.skinnytaste.com/2011/04/healthy-baked-chicken-nuggets.html?m=1

Eat better feel better

It is without a doubt that the way we eat affects how we feel and function. No matter how old or young we are, the same rule applies. So why not choose the option that will make us feel better? I know most people think it's hard or nearly impossible to maintain a balanced diet and an overall healthy lifestyle, but even though it can be challenging, it is definitely doable. This reminds me of a quote i once read that said, "No one said it would be easy, they just said it would be worth it". Leading a healthy life requires balance, consistency and creativity, especially when aiming to maintain a healthy balance for the whole family. It is more than eating right of course, it involves being active, willing and having an understanding of accurate stewardship. Flexibility and resilience are some other words that come to mind. Because it's challenging building and maintaining good and healthy habits and structures within the home we must not be too hard on ourselves when things don't go quite the way we had imagined or when we slip up. We must focus instead on picking ourselves back up and maybe find another way. We don't always get it right the first time, but being strategic and having a plan definitely helps. We must also be flexible and leave room for changes and improvements, being too rigid can cause us to fail and give up on our goals and abort our mission. Having a good support system is also a great way to ensure we stay on track and nourish our bodies well. Informing our kids is important. Don't underestimate how much they can understand and contribute. A child's ability to focus and function more efficiently in school and in all activities can significantly improve when they are feeding their bodies with the right things. People complain about kids having short attention-spam and being super hyper, but i wouldn't be surprised if those kids were being fed sugary snacks and processed foods. Parents must act as mentors to their children and set a right example of how to take care of one's self. Remember parents: you can't ask your kids what you don't demand from yourself, so if you want your child to eat healthy the process begins with you.