Today's recipe is super simple and delicious. You can use it as a snack or side dish or even place along side a bagel for breakfast. With a little whipped cream it can be a super dessert on a hot day. So, without further delay...
Vanilla Berry Salad
4 cups of berries, (strawberries, blueberries, raspberries, or blackberries all work)
4 tbsp sugar
1/2 of a vanilla bean
Wash your berries and halve the strawberries into bite size pieces. Mix in a bowl. Split open the vanilla bean pod and remove the tiny seeds from half the pod. Mix the vanilla seeds into the sugar until combined, then add to the mixed berries and stir. Let sit for 20-30 minutes so that the berries begin to release their juices and then serve. This is also very good as a dessert with a little whipped cream on top. You can make a variation on this by adding sliced, fresh or frozen peaches. The fresh vanilla adds a subtle surprise to this and the extra sweetness makes this seem a lot worse for you than it is.
If you add up the calories in one cup each of blueberries, strawberries, raspberries, and blackberries, the total is 259 calories! Think about that! There is more calories in a pint of ice cream than in FOUR CUPS of berries. If you just took that alone, the berries are looking like a winner, but lets not stop there. If you have one cup of this mixed berry salad, you will have almost 70% of your daily vitamin C and 22% of your vitamin K. There is Iron, Magnesium, Calcium, and Potassium. There is also Folate which is the natural form of Folic Acid which has shown to help reduce neural tube defects in babies and is strongly recommended for all pregnant and nursing mothers.
The addition of 4 tbsp of sugar to this dish adds 180 calories (total) which makes the approximate total calories for the entire 4 cups of fruit salad 439 calories, or approximately 110 calories for each 1 cup serving. Think about that...
Lets put this in perspective. There are 675 calories in one, small, cookie dough blizzard from Dairy Queen. There are 439 calories in FOUR CUPS of mixed berries, with 4 tbsp of sugar mixed in and that doesn't account for the high nutritional value that the berries bring with them. So, if you want to give your kids a dessert... give them a delicious bowl of mixed berries with vanilla sugar mixed in. If you want to really splurge, add a little whipped cream to the top. This is refreshing and sweet and not anywhere close to being the same amount of fat and calories as what you might normally have.
Don't get me wrong, my kids still get ice cream.... I'm not cruel. However, if you normally get ice cream once a week and you replace a mixed berry salad for one of those times... well... you've made an improvement.
Raising healthy children isn't about raising a child who is completely deprived of things like ice cream and cookies. It's about raising a child who knows how to eat healthy alternatives to those things, and eat fatty or sugary foods in moderation. That's it.
I hope you find this easy recipe helpful and can work it into your everyday meal planning!
Tuesday, August 31, 2010
Monday, August 30, 2010
Tip #3
Happy Monday! I hope everyone had a great weekend and is ready for the week they have ahead of them. I hope that someone was able to squeeze a family dinner or breakfast in over the weekend and share some quality time with those that you love. It's always worth it.
Is anyone reading this? I keep typing this as if I am talking to the masses... but am I really just talking to myself? Well, either way...
Skinny kid fat world tip #3 is great for picky eaters:
Hide the vegis!
Ok. Some parents find this to be a little deceptive, but if you can't get your kids to eat the vegis you need to get creative. I also think that after you have slipped an extra squash into their spaghetti sauce, you should tell them. Always let them know, even after the fact, that the vegi was added so that they can start to realize that the things they might think they "hate" really can be tasty if cooked right or made differently. It will open them up to trying more new things.
Spaghetti sauce is my favorite "hide all" dish. If you like a chunky sauce, I find that adding fresh tomatoes, zucchini, yellow squash, and mushrooms can add texture and blend well with the sauce. It adds a nice flavor, but doesn't change the flavor enough to cause a child to turn down a bowl of noodles and sauce. Make sure you chop it small enough that it doesn't stick out too much. If using a jar sauce, just brown the hamburger, drain, then add the chopped vegis for a few minutes to soften before adding the jar of sauce. Really, it's that simple.
This is also a very good idea when certain produce is on sale. During certain times of the year you can find yellow squash and zucchini extremely cheap. Later it might be bell peppers or carrots. Sometimes we either pass by the sale because we don't have any idea what we would do with an extra 3 pounds of zucchini... or we stock ourselves so full of it that our entire family swears they will never look at one again. It doesn't have to be this way! Stock up on the vegis that are on sale. Hide some in spaghetti sauce one night. Chop small and add to meatloaf. You can roast carrots, squash, zucchini, onions, and bell pepper in the oven. Either serve as a side dish, or puree in the blender with a little chicken stock to make a delicious roasted vegi soup. Make omelets and stuff them with vegis and cheese.
If your child loves mashed potatoes, try to mix in cauliflower. When boiling the potatoes, use half potatoes and throw in a head of cauliflower. Boil until both are tender, then mash together as usual. It adds a serving of vegis right into their potatoes and they will probably never know.
Another thing you can try, if your brave, is to switch out their regular chicken nuggets for vegan chicken nuggets. They will not taste the same, but they do taste very good and pack a lot of good protein and nutrition. I'm not saying to toss the chicken nuggets all together, but if on occasion you switch it up, it is something new and different but in a familiar shape that kids already know they love. It's another way to substitute something not so good for them with something better. And besides, what kid wouldn't be happy if mom or dad made chicken nuggets at home for dinner once in a while, right!?
So, tip #3 is:
Get creative and hide the vegis! You might even discover that the new recipes are better than the old ones.
Is anyone reading this? I keep typing this as if I am talking to the masses... but am I really just talking to myself? Well, either way...
Skinny kid fat world tip #3 is great for picky eaters:
Hide the vegis!
Ok. Some parents find this to be a little deceptive, but if you can't get your kids to eat the vegis you need to get creative. I also think that after you have slipped an extra squash into their spaghetti sauce, you should tell them. Always let them know, even after the fact, that the vegi was added so that they can start to realize that the things they might think they "hate" really can be tasty if cooked right or made differently. It will open them up to trying more new things.
Spaghetti sauce is my favorite "hide all" dish. If you like a chunky sauce, I find that adding fresh tomatoes, zucchini, yellow squash, and mushrooms can add texture and blend well with the sauce. It adds a nice flavor, but doesn't change the flavor enough to cause a child to turn down a bowl of noodles and sauce. Make sure you chop it small enough that it doesn't stick out too much. If using a jar sauce, just brown the hamburger, drain, then add the chopped vegis for a few minutes to soften before adding the jar of sauce. Really, it's that simple.
This is also a very good idea when certain produce is on sale. During certain times of the year you can find yellow squash and zucchini extremely cheap. Later it might be bell peppers or carrots. Sometimes we either pass by the sale because we don't have any idea what we would do with an extra 3 pounds of zucchini... or we stock ourselves so full of it that our entire family swears they will never look at one again. It doesn't have to be this way! Stock up on the vegis that are on sale. Hide some in spaghetti sauce one night. Chop small and add to meatloaf. You can roast carrots, squash, zucchini, onions, and bell pepper in the oven. Either serve as a side dish, or puree in the blender with a little chicken stock to make a delicious roasted vegi soup. Make omelets and stuff them with vegis and cheese.
If your child loves mashed potatoes, try to mix in cauliflower. When boiling the potatoes, use half potatoes and throw in a head of cauliflower. Boil until both are tender, then mash together as usual. It adds a serving of vegis right into their potatoes and they will probably never know.
Another thing you can try, if your brave, is to switch out their regular chicken nuggets for vegan chicken nuggets. They will not taste the same, but they do taste very good and pack a lot of good protein and nutrition. I'm not saying to toss the chicken nuggets all together, but if on occasion you switch it up, it is something new and different but in a familiar shape that kids already know they love. It's another way to substitute something not so good for them with something better. And besides, what kid wouldn't be happy if mom or dad made chicken nuggets at home for dinner once in a while, right!?
So, tip #3 is:
Get creative and hide the vegis! You might even discover that the new recipes are better than the old ones.
Friday, August 27, 2010
Challenge #1
Happy Friday to everyone out there.... whoever you are.
Friday is going to be challenge day here on this blog. So.... The first challenge is going to be:
Make time for one family meal each day.
It is a busy world and we all lead busy lives. I know that some days this just isn't possible but the challenge I put forth to you is to pick one meal every day and sit down, TV off, at the dinner table and eat together. Dinner is sometimes the easiest, but in some families there are too many things going on in the evenings. That's ok. Try having breakfast as a family. Now, I'm not saying that everyone gather around in their Sunday best and eat pot roast that has taken all day to prepare. Even if there are toys all over the floor, and the kids are going crazy, just sit down. Turn the TV off. Have sandwiches and chips (or that delicious salad that I posted yesterday) and eat dinner together. Take turns asking how every one's day was. Don't accept "fine" for the answer. Ask what the kids learned, what was the favorite part of the day. Ask your spouse what work was like, or if they stay at home, ask them if they heard anything of interest on the news or went anywhere. If you don't do this very often, it might be uncomfortable at first. There might be silence. That's ok. Keep doing it.
We started having "family dinner" every night when my daughter was very young. It became a game to her. If I would ask my husband how his day was, she would say "No momma, I ask daddy. He ask you, you ask me." She knew even at two exactly what to expect when we sat at the table. This taught her table manners and patients. She had to learn to not interrupt. She learned to try new foods. We would use the time to work on her pronunciation of words. If she wanted more peas, she had to say "peas, please." It helped her language skills. What I think has been most important is that talking to my husband and I has become a routine part of her day. She notices if we don't have family dinner. Asking about each other's day and talking about our own day is something that she sees as normal and natural. When she turns into a teenager, I hope that this lays the groundwork for further communication.
It isn't easy every night, and sometimes my husband works late or is out of town. Sometimes there is a special movie on and we decide that we will eat in the living room and watch as a "treat," however, eight out of ten nights, between 5:30 and 6:00 pm, we sit down at our kitchen table and eat dinner. Some nights we have pot roast, some nights we have leftovers. The important thing is that we do it as a family. We are communicating and taking interest in each others lives. We, as parents, are showing our girls that we care about them and each other.
Now, you might be wondering what this has to do with serving a healthy dinner, but studies have shown that eating in front of the TV actually causes a person to "zone out" and eat more. If we constantly eat as we are running out of the house, it is hard on our digestion. Sitting down and eating while having good conversation will slow down how fast your eating and help aid in digestion. Studies have also noted that children in houses where a meal is shared are less likely to use drugs and alcohol. This is mainly attributed to the increased communication with parents as well as parental involvement. If you have older kids, this might be the one time each day that you can make sure they are getting a healthy meal. And finally, getting a healthier family is done by getting healthier as a family. If you serve healthier food, but your kids just end up snacking on chips because they are off to soccer practice, your efforts aren't going to work.
So... skinny kids fat world challenge #1 is:
Slow down, sit down, and eat as a family. It's worth it.
Friday is going to be challenge day here on this blog. So.... The first challenge is going to be:
Make time for one family meal each day.
It is a busy world and we all lead busy lives. I know that some days this just isn't possible but the challenge I put forth to you is to pick one meal every day and sit down, TV off, at the dinner table and eat together. Dinner is sometimes the easiest, but in some families there are too many things going on in the evenings. That's ok. Try having breakfast as a family. Now, I'm not saying that everyone gather around in their Sunday best and eat pot roast that has taken all day to prepare. Even if there are toys all over the floor, and the kids are going crazy, just sit down. Turn the TV off. Have sandwiches and chips (or that delicious salad that I posted yesterday) and eat dinner together. Take turns asking how every one's day was. Don't accept "fine" for the answer. Ask what the kids learned, what was the favorite part of the day. Ask your spouse what work was like, or if they stay at home, ask them if they heard anything of interest on the news or went anywhere. If you don't do this very often, it might be uncomfortable at first. There might be silence. That's ok. Keep doing it.
We started having "family dinner" every night when my daughter was very young. It became a game to her. If I would ask my husband how his day was, she would say "No momma, I ask daddy. He ask you, you ask me." She knew even at two exactly what to expect when we sat at the table. This taught her table manners and patients. She had to learn to not interrupt. She learned to try new foods. We would use the time to work on her pronunciation of words. If she wanted more peas, she had to say "peas, please." It helped her language skills. What I think has been most important is that talking to my husband and I has become a routine part of her day. She notices if we don't have family dinner. Asking about each other's day and talking about our own day is something that she sees as normal and natural. When she turns into a teenager, I hope that this lays the groundwork for further communication.
It isn't easy every night, and sometimes my husband works late or is out of town. Sometimes there is a special movie on and we decide that we will eat in the living room and watch as a "treat," however, eight out of ten nights, between 5:30 and 6:00 pm, we sit down at our kitchen table and eat dinner. Some nights we have pot roast, some nights we have leftovers. The important thing is that we do it as a family. We are communicating and taking interest in each others lives. We, as parents, are showing our girls that we care about them and each other.
Now, you might be wondering what this has to do with serving a healthy dinner, but studies have shown that eating in front of the TV actually causes a person to "zone out" and eat more. If we constantly eat as we are running out of the house, it is hard on our digestion. Sitting down and eating while having good conversation will slow down how fast your eating and help aid in digestion. Studies have also noted that children in houses where a meal is shared are less likely to use drugs and alcohol. This is mainly attributed to the increased communication with parents as well as parental involvement. If you have older kids, this might be the one time each day that you can make sure they are getting a healthy meal. And finally, getting a healthier family is done by getting healthier as a family. If you serve healthier food, but your kids just end up snacking on chips because they are off to soccer practice, your efforts aren't going to work.
So... skinny kids fat world challenge #1 is:
Slow down, sit down, and eat as a family. It's worth it.
Thursday, August 26, 2010
Recipe #2
This morning, when I pulled up to the school, kiddo said " Mom, I'm ready to be a real big kid and go in by myself. I know where my class is... love you, bye!". There it was... she started Kindergarten just yesterday, and all of a sudden today she already needs me just a little less. *Sigh* I'm actually excited and proud of her, but lets be honest, the kids are always ready before the moms are. Always.
Today is a recipe day and this is an easy go-to recipe that you can use as a side dish, especially in the hot summer months when you don't want to turn on the stove. With a few additions it can turn into a delicious main coarse. It has very few ingredients, but packs in a lot of nutrition, flavor, and is very satisfying. The trick to getting your family healthy isn't throwing out everything you love, it's just serving the junk a little less and the healthy stuff a little more. It's easy to do that with good tasting recipes like this:
Cucumber Tomato Salad
1 pint of tomatoes, either halved cherry tomatoes or chunks of other tomatoes
1 large cucumber
1 small shallot (or finely chopped red onion)
3-4 tbsp balsamic vinegar
salt and pepper to taste
Seed your cucumber and cut into bit size pieces. If you are using cherry tomatoes, halve them. If using larger tomatoes that are very juicy, scoop the seeds out and either discard or save to add to spaghetti sauce. The extra moisture will make the salad a little watery. Mix the cucumber and tomatoes into a bowl. Chop the shallot into a small dice and add that. Add the balsamic vineger, salt and pepper and mix. This tastes best if you let it sit for a little bit before serving, 20 -30 minutes. It is also great eaten immediately, so if your in a hurry don't worry about it.
There are a lot of variations that I have seen on this recipe and many things that can be added. If you have some leftover cooked pasta you can toss that with this to make a cold pasta salad that is delicious. If you add some chopped chicken with the pasta you have a wonderful summer dinner! I have also used this on top of salad greens in place of a salad dressing. It is light and tangy, and the balsamic and tomatoes add a nice sweetness. This is a very versatile recipe, takes only a few minutes to make, and doesn't even require a stove.
On a night when you just can't bring yourself to cook dinner, you can throw together this quick salad and serve it instead of potato chips along side sandwiches. If there are leftovers, they will keep in the refrigerator. You can serve the following day on a green salad or even in a pita for lunch.
There is roughly 45 calories in an entire cucumber. It has lots of Vitamin C, Vitamin K, and potassium. It has almost no fat at all and is mostly water. It makes a great, healthy addition to any salad or meal, so don't just walk past the cucumbers anymore in the produce isle. In addition to all of this, I find that cucumbers are usually one of the cheaper items in the produce section as long as they are in season.
So, now you know cucumbers pack an awesome nutritional punch, they are economical, and you are armed with one great recipe that can be turned into a side dish, main dish, salad dressing, or lunch.... what are you waiting for!? Get out there and get your family a little healthier! It's really that simple.
Today is a recipe day and this is an easy go-to recipe that you can use as a side dish, especially in the hot summer months when you don't want to turn on the stove. With a few additions it can turn into a delicious main coarse. It has very few ingredients, but packs in a lot of nutrition, flavor, and is very satisfying. The trick to getting your family healthy isn't throwing out everything you love, it's just serving the junk a little less and the healthy stuff a little more. It's easy to do that with good tasting recipes like this:
Cucumber Tomato Salad
1 pint of tomatoes, either halved cherry tomatoes or chunks of other tomatoes
1 large cucumber
1 small shallot (or finely chopped red onion)
3-4 tbsp balsamic vinegar
salt and pepper to taste
Seed your cucumber and cut into bit size pieces. If you are using cherry tomatoes, halve them. If using larger tomatoes that are very juicy, scoop the seeds out and either discard or save to add to spaghetti sauce. The extra moisture will make the salad a little watery. Mix the cucumber and tomatoes into a bowl. Chop the shallot into a small dice and add that. Add the balsamic vineger, salt and pepper and mix. This tastes best if you let it sit for a little bit before serving, 20 -30 minutes. It is also great eaten immediately, so if your in a hurry don't worry about it.
There are a lot of variations that I have seen on this recipe and many things that can be added. If you have some leftover cooked pasta you can toss that with this to make a cold pasta salad that is delicious. If you add some chopped chicken with the pasta you have a wonderful summer dinner! I have also used this on top of salad greens in place of a salad dressing. It is light and tangy, and the balsamic and tomatoes add a nice sweetness. This is a very versatile recipe, takes only a few minutes to make, and doesn't even require a stove.
On a night when you just can't bring yourself to cook dinner, you can throw together this quick salad and serve it instead of potato chips along side sandwiches. If there are leftovers, they will keep in the refrigerator. You can serve the following day on a green salad or even in a pita for lunch.
There is roughly 45 calories in an entire cucumber. It has lots of Vitamin C, Vitamin K, and potassium. It has almost no fat at all and is mostly water. It makes a great, healthy addition to any salad or meal, so don't just walk past the cucumbers anymore in the produce isle. In addition to all of this, I find that cucumbers are usually one of the cheaper items in the produce section as long as they are in season.
So, now you know cucumbers pack an awesome nutritional punch, they are economical, and you are armed with one great recipe that can be turned into a side dish, main dish, salad dressing, or lunch.... what are you waiting for!? Get out there and get your family a little healthier! It's really that simple.
Wednesday, August 25, 2010
Tip #2
Well, today was the day. Kiddo started Kindergarten. I kept it together, I didn't cry... in front of her. Actually, I got a little misty on the way to the car, but I hugged the baby tight and told her that she doesn't get to grow up. Just because all the other kids seem to be doing it these days doesn't mean she needs to. She gave me a little smile. I'm pretty sure we have a deal. :)
Well, I decided to give another tip today.
Skinny kids fat world tip #2 is:
Serve the appetizer!
Ok. I know that seems very counterproductive to eating healthy. However, this is what I have started doing in my house and it works great. Every night when I start getting dinner ready, the first thing I do is get out a plate and put vegis or fruit on it. This can really be as simple as a bowl of pre-washed baby carrots that you dump out of the bag. Some nights I put out broccoli and carrots, other nights are celery. I occasionally slice up a plum or two instead of vegis. I think tonight will be apples.
It doesn't really matter what you put out, just make it healthy and simple. if I put out vegis, I put out dip or salad dressing with it. For my kiddo, I put a spoonful of dip on a salad plate. She knows this is the amount of dip she can have before dinner. I just leave the fruit or vegis on the table and go back to making dinner. I never have to hear "Mom, I'm hungry... whens dinner!?!?" There is something to snack on right there on the table. When my husband comes home "starving" according to him, he can sit down and have apple slices until dinner is ready. If there are any vegis left when I serve dinner, I leave them on the table. I serve smaller portions of the main coarse and I find that if people want seconds, they will tend to eat whats in front of them before getting up and walking into the kitchen for more spaghetti (or whatever we are having).
Some nights the whole plate of vegis is gone before we sit down and other nights maybe half will get eaten. It's just a simple way to get more vegis and fruits into our diets without really much effort on my part. It also buys me some time when I'm making dinner so that everyone isn't standing around hungry watching me, making me feel like I need to hurry up and get it on the table right away.
So... tonight when you are trying to decide what to serve for dinner, buy yourself some time and serve the appetizer!
Well, I decided to give another tip today.
Skinny kids fat world tip #2 is:
Serve the appetizer!
Ok. I know that seems very counterproductive to eating healthy. However, this is what I have started doing in my house and it works great. Every night when I start getting dinner ready, the first thing I do is get out a plate and put vegis or fruit on it. This can really be as simple as a bowl of pre-washed baby carrots that you dump out of the bag. Some nights I put out broccoli and carrots, other nights are celery. I occasionally slice up a plum or two instead of vegis. I think tonight will be apples.
It doesn't really matter what you put out, just make it healthy and simple. if I put out vegis, I put out dip or salad dressing with it. For my kiddo, I put a spoonful of dip on a salad plate. She knows this is the amount of dip she can have before dinner. I just leave the fruit or vegis on the table and go back to making dinner. I never have to hear "Mom, I'm hungry... whens dinner!?!?" There is something to snack on right there on the table. When my husband comes home "starving" according to him, he can sit down and have apple slices until dinner is ready. If there are any vegis left when I serve dinner, I leave them on the table. I serve smaller portions of the main coarse and I find that if people want seconds, they will tend to eat whats in front of them before getting up and walking into the kitchen for more spaghetti (or whatever we are having).
Some nights the whole plate of vegis is gone before we sit down and other nights maybe half will get eaten. It's just a simple way to get more vegis and fruits into our diets without really much effort on my part. It also buys me some time when I'm making dinner so that everyone isn't standing around hungry watching me, making me feel like I need to hurry up and get it on the table right away.
So... tonight when you are trying to decide what to serve for dinner, buy yourself some time and serve the appetizer!
Tuesday, August 24, 2010
Tip #1
Hello out there! I was woken up this morning by my five year old who came to tell me at 6:30 that tomorrow is her first day of school and that she just can't wait. The second thing that I heard was my almost 6 month old daughter laying in her crib making fart noises and laughing at herself. I can't think of a better way to wake up in the morning. The first day of school is indeed a little bitter-sweet. I can't believe that my little kiddo is this big already! It just doesn't seem possible.
Anyways...
I was debating quite a bit about what my tip today should be. I think a good way to start my tips is to tell you how I started talking to my oldest daughter about food. Many parents don't talk to their kids about nutrition and food choices at a young age because they think that they aren't old enough to understand. Not true. We started talking about these things when kiddo was 2.
Obviously, you don't need to explain to your 2 year old the in's and outs of fiber content or the complexity of the calories per serving measurements. We explained food in a very simply classification system. There are two categories, "Always foods" and "Sometimes foods." We haven't labeled anything a "Never food" to avoid making it seem more glamorous or desirable than it needs to be. The way that you decide which category something falls into is to ask yourself one simply question "Does this make me grow?"
So, lets use some examples:
Carrots... Does it make me grow? Yes. So it falls into the "Always" category. This means it is a food that we should always take if it is served or always include in our diet when possible. That of coarse includes all vegis, lean proteins, whole grains, and fruits. Now, I know that this might ignore the complexity of eating the right portions of meat or bread, but we are also talking about kids here. Make it simple and easy. Carrots are something you should always eat if given the option. That's pretty easy.
Now, the sometimes category.
Potato chips... Does it make me grow? No. So, it falls into the "Sometimes" category. This means that it is a food that should be eaten once in a while. "Sometimes foods" usually taste very good, but do not help little bodies grow up big and strong. If it doesn't help you grow, then you should eat it occasionally, but not use it as a meal or something to fill your belly. "Sometimes foods" are just that, occasional treats rather than staples in our diet.
As children get older, you can replace the "makes me grow" with "makes me healthy," but when you have a little one, growing means health to them. Think about it. They walk around putting on our shoes and pretend to go to work or the store. They play dress up and pretend to be doctors and teachers. Little kids want to grow. They want to be big and strong like daddy and mommy. So, tell them how. Tell them that eating vegetables will make them big and strong and that potato chips won't. They will listen.
Now, the second part to this is that you, as the adult, need to set the example. You need to take an inventory of your eating habits. The same questions apply. "Will eating 10 chocolate chip cookies for dinner make me healthy?" No. "Can I have a pork chop with a side of vegis and then eat 1 or 2 cookies for dessert?" Yes.
This isn't a diet. It's simply eating consciously. It's not standing in front of the fridge, eating spoonfuls of ice cream while deciding what to make for dinner... and then wondering why your not that hungry when you sit down to eat. If you, as the adult, implement the same system of asking yourself what will make you healthy and what won't, you will set the example for your kids. Eat the healthy food more and the unhealthy food occasionally. If you eat more healthy, your kids will too. Empower your kids as well as yourself.
So, skinny kids fat world tip #1 is:
Empower yourself and your kids to choose healthy food over chips and cookies. Educate your kids (and start early) about how to make healthy decisions to help them grow big and strong. You will be surprised at how quickly they catch on.
Anyways...
I was debating quite a bit about what my tip today should be. I think a good way to start my tips is to tell you how I started talking to my oldest daughter about food. Many parents don't talk to their kids about nutrition and food choices at a young age because they think that they aren't old enough to understand. Not true. We started talking about these things when kiddo was 2.
Obviously, you don't need to explain to your 2 year old the in's and outs of fiber content or the complexity of the calories per serving measurements. We explained food in a very simply classification system. There are two categories, "Always foods" and "Sometimes foods." We haven't labeled anything a "Never food" to avoid making it seem more glamorous or desirable than it needs to be. The way that you decide which category something falls into is to ask yourself one simply question "Does this make me grow?"
So, lets use some examples:
Carrots... Does it make me grow? Yes. So it falls into the "Always" category. This means it is a food that we should always take if it is served or always include in our diet when possible. That of coarse includes all vegis, lean proteins, whole grains, and fruits. Now, I know that this might ignore the complexity of eating the right portions of meat or bread, but we are also talking about kids here. Make it simple and easy. Carrots are something you should always eat if given the option. That's pretty easy.
Now, the sometimes category.
Potato chips... Does it make me grow? No. So, it falls into the "Sometimes" category. This means that it is a food that should be eaten once in a while. "Sometimes foods" usually taste very good, but do not help little bodies grow up big and strong. If it doesn't help you grow, then you should eat it occasionally, but not use it as a meal or something to fill your belly. "Sometimes foods" are just that, occasional treats rather than staples in our diet.
As children get older, you can replace the "makes me grow" with "makes me healthy," but when you have a little one, growing means health to them. Think about it. They walk around putting on our shoes and pretend to go to work or the store. They play dress up and pretend to be doctors and teachers. Little kids want to grow. They want to be big and strong like daddy and mommy. So, tell them how. Tell them that eating vegetables will make them big and strong and that potato chips won't. They will listen.
Now, the second part to this is that you, as the adult, need to set the example. You need to take an inventory of your eating habits. The same questions apply. "Will eating 10 chocolate chip cookies for dinner make me healthy?" No. "Can I have a pork chop with a side of vegis and then eat 1 or 2 cookies for dessert?" Yes.
This isn't a diet. It's simply eating consciously. It's not standing in front of the fridge, eating spoonfuls of ice cream while deciding what to make for dinner... and then wondering why your not that hungry when you sit down to eat. If you, as the adult, implement the same system of asking yourself what will make you healthy and what won't, you will set the example for your kids. Eat the healthy food more and the unhealthy food occasionally. If you eat more healthy, your kids will too. Empower your kids as well as yourself.
So, skinny kids fat world tip #1 is:
Empower yourself and your kids to choose healthy food over chips and cookies. Educate your kids (and start early) about how to make healthy decisions to help them grow big and strong. You will be surprised at how quickly they catch on.
Monday, August 23, 2010
Here we go.....
Today's entry is going to be the first in what I hope to be many "skinny kids, fat world" recipes. I love this recipe. Its easy and delicious.
Dark Chocolate Brownies
1 Duncan Hines (or other brand) Dark Chocolate Brownie Mix
2 eggs
1/2 cup mini semi-sweet chocolate chips(optional)
1 3.9 oz individual serving cup of applesauce (no sugar added)
Mix the eggs with the applesauce, add the brownie mix, and mix until combined. Add the chocolate chips. Spread into a 9x13in baking pan that you have greased on the bottom only. Bake at 350 degrees for approximately 24-26 minutes until toothpick comes out clean. Cool, cut, and serve! I actually make a pan and freeze them. Right out of the freezer, they are cold and fudgey.
This recipe omits the oil that you would normally add when making brownies and substitutes applesauce. Yes, it's still brownies. No, you can't eat the whole pan, but you can give your kids brownies once in a while that taste delicious without giving them extra fat that just isn't necessary. The other nice thing about this recipe is that you don't have to even get out a measuring cup. The applesauce is pre-measured and you can simply toss in a handful of chocolate chips. These brownies will turn bad more quickly than the traditional recipe, but if you keep them in the freezer they will stay fresh longer and you don't even need to thaw them out to eat them, they stay chewy in the freezer.
I hope you (whoever you are) enjoy this recipe. Just substituting applesauce for oil in one pan of brownies may not save the world, but it just might help.
Dark Chocolate Brownies
1 Duncan Hines (or other brand) Dark Chocolate Brownie Mix
2 eggs
1/2 cup mini semi-sweet chocolate chips(optional)
1 3.9 oz individual serving cup of applesauce (no sugar added)
Mix the eggs with the applesauce, add the brownie mix, and mix until combined. Add the chocolate chips. Spread into a 9x13in baking pan that you have greased on the bottom only. Bake at 350 degrees for approximately 24-26 minutes until toothpick comes out clean. Cool, cut, and serve! I actually make a pan and freeze them. Right out of the freezer, they are cold and fudgey.
This recipe omits the oil that you would normally add when making brownies and substitutes applesauce. Yes, it's still brownies. No, you can't eat the whole pan, but you can give your kids brownies once in a while that taste delicious without giving them extra fat that just isn't necessary. The other nice thing about this recipe is that you don't have to even get out a measuring cup. The applesauce is pre-measured and you can simply toss in a handful of chocolate chips. These brownies will turn bad more quickly than the traditional recipe, but if you keep them in the freezer they will stay fresh longer and you don't even need to thaw them out to eat them, they stay chewy in the freezer.
I hope you (whoever you are) enjoy this recipe. Just substituting applesauce for oil in one pan of brownies may not save the world, but it just might help.
Sunday, August 22, 2010
Hello out there!
Hello out there!
I guess this is where I should take a little time to introduce myself. My name is Nicole. I am a stay-at-home mom. In two days, my five year old will be starting her Kindergarten and I am in need of a project. Ta-da... my project is this blog.
Lately, everywhere you turn is a new news story about the rate of obesity among American youth. There are shows about weight loss and eating healthy. There are segments on the Today show that tell you how terrible some of the meals for kids are at our favorite restaurants. I take my girls to the playground and see overweight children everywhere. When I talk to other moms, I hear them say things like "I just have a picky eater", "He/She just won't eat vegetables", and my personal favorite "he/she throws a fit if I don't order pizza (or McDonald's, or deep fat fried butter sticks)".... Well world, here I am, and I'm going to say it. YOUR THE PARENT! Tell them "No."
Ok. This isn't an angry blog. This isn't a rage against the fast food industry. This is me, blogging about my every day life. This is me, telling you (whoever you are) how I am educating my little girls about how to eat and what to eat. I will post the recipes, the tips, and tricks about how I get more fruits and vegis into their diets. I am not sitting here on my high horse telling anyone that my daughter doesn't eat mac 'n' cheese, because she does. I am not under the assumption that everyone has 2 hours every night to cook a gourmet meal or the budget to put the best food in front of their family every day. I work within a budget and I try to have dinner come together quickly, doing the prep work I can ahead of time.
I just can't sit around muttering my disgust under my breath anymore when I hear people talk about how they just can't feed their kids healthy food. So... here it is. My blog. :)
I guess this is where I should take a little time to introduce myself. My name is Nicole. I am a stay-at-home mom. In two days, my five year old will be starting her Kindergarten and I am in need of a project. Ta-da... my project is this blog.
Lately, everywhere you turn is a new news story about the rate of obesity among American youth. There are shows about weight loss and eating healthy. There are segments on the Today show that tell you how terrible some of the meals for kids are at our favorite restaurants. I take my girls to the playground and see overweight children everywhere. When I talk to other moms, I hear them say things like "I just have a picky eater", "He/She just won't eat vegetables", and my personal favorite "he/she throws a fit if I don't order pizza (or McDonald's, or deep fat fried butter sticks)".... Well world, here I am, and I'm going to say it. YOUR THE PARENT! Tell them "No."
Ok. This isn't an angry blog. This isn't a rage against the fast food industry. This is me, blogging about my every day life. This is me, telling you (whoever you are) how I am educating my little girls about how to eat and what to eat. I will post the recipes, the tips, and tricks about how I get more fruits and vegis into their diets. I am not sitting here on my high horse telling anyone that my daughter doesn't eat mac 'n' cheese, because she does. I am not under the assumption that everyone has 2 hours every night to cook a gourmet meal or the budget to put the best food in front of their family every day. I work within a budget and I try to have dinner come together quickly, doing the prep work I can ahead of time.
I just can't sit around muttering my disgust under my breath anymore when I hear people talk about how they just can't feed their kids healthy food. So... here it is. My blog. :)
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