The Joy of Eating with Children

Okay well it sounds good, but so do gumdrops and milkshakes. Feeding and eating with your kids can be amazing and it can be incredibly frustrating. You want your kids to eat right grow strong and smart, but in the actual application it is not that easy. Just to start there are numerous opinions all telling you something different. Breastfeeding, formula, scheduling, to wake or not wake, and when do you feed the baby and what. Then when it comes to table foods the options and opinions multiply. Even different doctors have different opinions.

It’s not rocket science, it’s just food why does it have to be so hard?

Well it doesn’t have to be. Just keep it simple!

Here are some tips to help you enjoy building a lifetime of healthy eating habits with your kids

1. Breast is best. Not only is it how we have evolved as a species, it is biologically designed to meet the needs of your new baby but it’s free.

2. Babies will eat when they are hungry. Relax and take time to learn their hungry cues. Some are biological like turning the head to suckle when their cheek is brushed. Others are characteristic of your child maybe they coo just so, or they suck their fists they will have a way to tell you.

3. Eat with them. Even as a small baby they are watching and learning. Watching their parents enjoy eating and eating a varied diet teaches babies it’s okay and fun to eat, and try new foods. As they grow they will ask to eat what you’re eating for their first tries at table food. Once they are older, eating together is so important for so many aspects of development it is just a great habit to start early.

4. It can take over 20 times of trying something before you really like it. Sweet things go down smoother most of the time but other foods don’t necessarily. Don’t get discouraged the first time they spit it out and don’t eat it. Just keep offering.

5. Kids will not starve themselves. It’s hard to watch your kid be hungry especially when you know a cracker would solve everything, but I promise that they are not the answer. Remind yourself as you begin to cave that you are creating your child’s future eating habits. The battle of “I want a cracker” has a twofold consequence. One you are creating eating patterns that last a lifetime. Snacks should not always be the answer to hunger. The second consequence is showing them that you will give in when they push. They will remember this the next time they want something.

6. Divide the responsibilities of eating. You let them decide how much they eat, you decide what they eat. They feel in control because they decide how much food they eat, but are still ensuring they are getting nutritious foods and not stuck on crackers cheesy noodles and chicken nuggets. Remember they won’t starve. They might eat a big breakfast because they didn’t eat much dinner but they won’t starve.

7. Eat the rainbow each day, each week, with each meal. Include as many natural colors as possible. This brings in more nutrients and creates a healthy palate for a lifetime of healthy eating.

8. Make a schedule and stick to it. I’ll make this easy:

Breakfast when they wake up
about two and a half hours later eat a snack
about 2 and 1/2 hours later lunch
3 hours later snack
3 hours later dinner
and if your day starts extra early you might need an extra snack in the evening.

9. Think fruits, cheese, nuts, veggies, and yogurt for snacks and again eat a rainbow.

10. Most of all enjoy eating. Teach them of The joy of eating, trying new foods is fun, and indulgence is ok when done as an Indulgence. Eating is a wonderful part of life and when we grow up learning of the joy, we are less likely to have negative diet patterns as adults.

11. Learning to eat is a sensory experience. Many parents get caught up in how messy eating is. They worry babies are not getting enough food in their belly, and there is food everywhere. It’s all part of the process. Stress not and let them play eat and enjoy. They will get enough the messes are cleanable. Yes they love rubbing mashed potatoes in their hair. We don’t know why but they all do it. If you stress and get upset they stress. If they are punished by removing the food they were enjoying they learn to associate negative feelings with food. Allow them to enjoy their food. Give them the spoon to hold while they eat with their other hand. Let them take their time and practice. They are also learning fine motor skills and what peas feel like versus chicken.

Enjoy eating and stress not!
Tara~

Your Word is Your Bond

It has been said and said again. Myths and legends have been written about it. It makes up an important part of religious texts and our great-grandparents lived by the words well their words. You said what you meant, you meant what you said, and if you said you were going to do it you did it.

It has become a very disappointing reality when people are surprised that you actually follow through with what you said you were going to do. How sad it is that the internet has created a world where people can just talk and talk and talk and there are little to no consequences. Bullies, liars, scammers, frauds, and what has been termed catfish all because you no longer have to look someone in the eyes while you lie.

How hard it must be to keep up with all the lies. Little white lies, big fat lies, and downright dirty lies all add up.

Is it all really really worth it? Do the lies add up to a happy success. Really when it comes right down to it your word is still your bond and honesty really is best. Little white lies only make you feel better in the moment. Big ones keep you dancing around remembering. And the dirty ones make a mess of your life and it’s only a matter of time before they will. So the next time you’re considering telling those lies really think about the consequences of your words and whether or not you want to live by them.

Enjoy Cooking

I talk with a lot of people who really just don’t enjoy cooking. Now I’m not saying that everyone is going to be a foodie and love food and cooking, but everyone enjoys eating and cooking can be fun! Here are some ways to improve your enjoyment of cooking

1) Pick something easy to start and practice. If you pick homemade rolls and stuffed ravioli in a bearnaise cheese sauce for your practice meal chances are it’s not going to come out perfect the first time. Pick something realistic and to your liking. Here are some few here are a few easy and delicious meals you can make at home and impress even yourself.

2) Follow the recipe. It’s easy to make adjustments, skip things, and miss-measure. If you stick to the recipe and follow the instructions you will be successful more often. Side note, the ingredients come first for a reason. Measure them ahead of time and have them ready. Yes just like on TV.

3) Don’t get discouraged when recipes don’t work. Not all of them do. I cook, bake, and love it and I regularly have meals that come out as a total failure, even inedible. Just try again, find a different recipe, and don’t give up.

Let me know if you have any questions I love sharing my love for cooking.

Eat the Rainbow

We’ve been taught about the food pyramid and now My Plate. We talked about the good and bad ratios of carbohydrates and proteins. They tell us all about good fats vs. Bad fats all this giving you all the more reason to be confused.

The simplest way to eat healthy is to eat a rainbow. Plan every day, every meal, and every shopping trip to include the whole rainbow. Here you will find why each color of food is so important for the nutrients they provide

Red Foods: high in beta-carotene, vitamin C, manganese, some foods like tomatoes and watermelons have lycopene and ellagic acid.

Orange foods: vitamin C, beta-carotene, B6, thiamine, folate, potassium, phenolic compounds, manganese, flavonoids, zeaxanthin

Yellow: manganese, potassium, vitamin A, C, E and B6, magnesium, flavonoids, carotenoids, phytochemicals, zinc, copper

Green foods: lutein, folate, chlorophyll, fiber, zeaxanthin, calcium, vitamin C and K, beta-carotene, magnesium, iron

Blue foods are high in antioxidants and many natural blue foods are considered superfoods. They are also high in lutein, zeaxanthin, Resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.

Purple foods: anthocyanins( a potent antioxidant and shown to protect blood vessels),vitamin A, and many flavonoids.

White foods like garlic and onions contain sulfur compounds that protects the heart. They are also known to lower cholesterol and support the growth of HDL and are known antibiotics. Other veggies like cauliflower and parsnips are high in vitamin C and K, folate and fiber.

Your plate and your grocery cart need to include the rainbow! The simple change will make your diet more exciting and healthier.

Let them get messy!

Raising children is all about keeping them safe, teaching them about life, and helping them grow up to be decent people. As little ones they learn all about their world using all their senses especially touch. They want to touch everything and not just touch it but really feel it.

Squish it! Splash it! Play with it and that’s important!

They are developing new nerve connections throughout the brain and from the brain to the body. They are learning so much from cold, wet, hard, and squishy; to being comfortable exploring their environment.

They learn what is dangerous, what tastes good, and what breaks. They are also learning secondary senses like boundaries. What am I allowed to explore and when. They learn what to touch and when they can explore.

Proper boundaries and consistent reassurance of what they can and cannot touch, teaches them a foundation for the future of boundaries. They learn how far they can push their boundaries and when and where they can get away with things. All through their innate curiosity to touch anything they can touch.

Another important touching lesson is eating. Experiencing our food with all five senses is an important part of development, and creating a healthy outlook on food. Letting them use their own spoon and explore their own food freely, they learn to enjoy eating and build a positive food relationship. They are also learning fine motor skills. Pinching the Cheerios bringing, the spoon to their mouth, and wiping their own face our great activities for practicing fine motor skills that are important for writing and self-care as they get older.

Finally, as they get older getting dirty is an important part of experiencing childhood. Playing outside, painting, baking, and all the wonderful messes we make while we play teaches kids problem solving and encourages curiosity. They build experiences that can encourage them to grow up to great heights. Astronauts, chefs, doctors, architects, and scientists all started as kids encouraged and allowed to explore.

Get messy with them…well at least let them get messy and have fun!

Like counting points, but need a better diet?

Let’s do this! There are many diets out there that keep you counting. Points, calories, carbs, it all gets to be more math than eating and many become too much.

Here is a better plan!

Reward yourself for the foods you should be eating and get a perfect 10 every day. Here are the things that you get points for.

+1 – eating 3-6 meals and snacks in a day

+2 – eating a rainbow

+1 – drinking 64 oz of water in a day

+1 – eating one fruit

+1 – eating one veggie

+2 – eating good fats these include avocados, cold water fish, fatty nuts like almonds, etc.

+1 – eating at least four colors of the rainbow

+2 – eating one whole grain

+ 1 – having fish

+3 – not eating processed foods (excluding whole wheat Breads and noodles)

Now there are some things you will have to subtract points for.

-2 – eating fast food

-1 – getting coffee out

-1 – only snacking and not having any meals

-1 – eating on the go

Okay start counting. You want to get a 10 everyday!

Kitchen clean up

It is an inevitable part of cooking, clean up. And not very many, if any, people are truly excited to do it.

Here are a few tips to make it faster and easier!

1) Do it right away! I know we’ve all heard it and it takes a while to really sink in, but I promise if you clean up as you go and as soon as you are done it really does go faster.

2) When it comes to stuck on food, burnt on food, especially meats and sugars a little vinegar goes a long way. As soon as you’re done with the pan and while it is still hot pour just enough vinegar to cover the mess and leave it to soak. Just about everything will easily come off.

3) Baking soda is stainless Steels best friend. It will wash and leave those surfaces sparkling clean.

4) A lemon wedge down the garbage disposal will kill bacteria and bad smells.

5) refer back to 1. It really makes a world of difference!

Happy Cooking

Tara

What to do after all that eating

Well Thanksgiving and it’s leftovers are just a memory, reminding us just how much we can eat. Some went out right away and ran off some of those extra calories with all the Black Friday and Small Saturday shopping. However if your like me you sat at home and just let the shopping happen. Leaving us with a little exercise guilt.

You know that nagging voice in the back of your head.

“Just go for a walk”

“You have to work off Thanksgiving to make way for the rest of the holiday season”

“Get out one of those videos you have and just do one”

Don’t shush that voice, I challenge you today to get up and do 5 minutes of any exercise you like. You can go for a short walk, take the stairs with a little umph, stand up right now and do 10 jumping jacks.

It doesn’t matter what you do just get up and do something.

Get your body moving and your heart pumping!

Tara

Quick and Easy Turkey Chili

Looking for something you can just through together and let it simmer? Here is an easy meal using those turkey leftovers

Quick and Easy Turkey Chili

Course Main Course

Cuisine American, Mexican

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Ingredients

1 tsp olive oil
1 large onion chopped
2 garlic cloves minced
1 lb left over turkey
salt and pepper to taste
1 14- oz can diced tomatoes
2 tbsp tomato paste
1 14- oz can corn kernels frozen
1 14- oz can black beans drained and rinsed
1/2 tbsp hot chili flakes
3/4 C shredded cheddar cheese

Instructions

Heat a deep skillet on low heat. Add olive oil, onion and garlic. Cook for about 3 minutes.
Add left over turkey and break into pieces. Warm the meat, about 5 minutes. Season with salt and pepper.
Stir in diced tomatoes, tomato paste, corn kernels, blacks beans and hot chili flakes.
Cover with a lid and cook for 10 to 15 minutes.
Remove from heat, add shredded cheese and mix well.
Garnish with cilantro and serve.
Top with sour cream and additional cheese.
Enjoy!

Turkey Tacos anyone?

Let’s spice things up tonight with the turkey leftovers and make these easy turkey tacos

Butternut Turkey Tacos with Cranberry Sauce

Course Main Course

Cuisine American

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Ingredients

8-10 small tortillas or corn tortillas
2-3 C shredded turkey
1 C black beans drained and rinsed
2 C cubed butternut squash precooked
½-1 C chicken broth
1 Tbsp taco seasoning can use homemade
1 C cranberry sauce
Caesar Dressing
Avocado cilantro, parmesan cheese (optional)

Instructions

In a medium saucepan place, shredded turkey, black beans, butternut squash, taco seasoning and add chicken broth.
Cook over low-medium heat until simmering. Let broth simmer off for 5-10 minutes.
Meanwhile, heat tortilla shells and prep caesar dressing.
To assemble, place turkey butternut squash mixture inside shell and top with cranberry sauce, caesar dressing, avocado, cilantro and a sprinkle of parmesan cheese.
Enjoy!