Get your kids to eat healthy!

I get asked a lot for tips on getting kids to eat healthy. Let me first start off by saying that, if its not good enough for you to eat, then you shouldn’t be feeding it to your kids. There is no reason to make 2 different options at every meal! Everyone should eat the same things. If your diet is important to you because you want to be healthy, then it should be just as important that you feed your kids that way! Why on earth would I feed my kids hot dogs, while I am sitting over here eating chicken and veggies?!?

1. Don’t have unhealthy options at home. YOU go grocery shopping. YOU put the items in your cart. YOU pay money for these items. The common denominator here is YOU! Children have zero control over the food in your house unless you allow them to. If kids have the choice between chips or fruits and veggies, they will most likely choose chips! It doesn’t take a rocket scientist to figure that out!!
2. If it stresses you out, then don’t take them shopping with you. They will whine and try and get you to buy junk. If you want to brave it, like I have to most of the time, try and turn it into a game. “Lets find which foods are healthy.” “help me put the food in the bag” or “point out which foods are unhealthy” This doesn’t always curb fits, but you never know, they might surprise you.
3. When they make a healthy food choice, praise them!! “wow! I am so proud that you made such a healthy choice and it makes me happy to know that your body is growing big and strong!!”
4. The opposite end of number three. When they make a bad choice, don’t make a huge deal about it! They are going to go to birthday parties and have too much cake. They will go to school and their friends will give them cookies. If you make them feel bad, they are just going to turn into secret eaters. I had this problem with my daughter and a good friend mentioned that as long as I am feeding them healthy at home, when the occasionally go out and eat bad, its not such a big deal.
5. Dipping sauces! If I have to put cheese or sauce on something to get my kids to eat it, then so be it! There is a great recipe on here called tzatziki (tuh-zee-kee) at home. It is made from greek yogurt and it tastes just like ranch dressing. My kids love this! They also love almond butter and peanut butter with apples and celery. I also make honey mustard for chicken. I use a couple tablespoons of mustard, some mayo and honey to taste. The absolutely love this sauce!
6. Last night for dinner I steamed asparagus, snap peas and broccoli. I shredded some cheese and put it on the veggies back into the steamer for a minute or two. Its was gooey and delicious. I served it with baked tilapia. As soon as I set it on the table, my 2 year old grabbed a huge bite of the tilapia and i ran for my camera. i said “Everyone, look at Myla eating her food!” And I took a picture. Soon everyone was saying “take a picture of me eating my broccoli!” or peas or what ever. They all cleaned their plates. I was happy!

Dinner last night:

IMG_0961 7. Notice how I served asperagus, snap peas and broccoli. They aren’t going to like everything. There are still veggies that I won’t eat as an adult, like lima beans. But sometimes it takes just putting it on their plate a few times to get them to try it. Most likely they won’t touch it and I will just put it in my husband’s lunch for the next day. But just because they don’t eat something, don’t give up on it. I swear I have fed my kids sweet potatoes 1000 times. My oldest still gags, but she is older and I can say “You have to eat 5 bites” or whatever.

Don’t give up on your kids’ diet!  A diet is not something that you ever get “done” with.  Its not a temporary thing.  It is something learned that you keep  doing for the rest of your life!  How amazing will it be for your kids to grow up with healthy eating habits!?  Can you imagine not having cravings or struggles because you were well disciplined and educated as a child!?  Remember, education, praise and patience is the key!  Good Luck!

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German Pancakes, melt my heart!

This is a favorite around these parts!!!

 

1/4 cup of butter

1 cup almond or coconut flour

1 cup almond milk

6 eggs, lightly beaten

1/2 teaspoon of vanilla

dash of salt

dash of cinnamon

Preheat oven to 400. Place butter in a 9×13 inch baking dish and place it in the oven so the butter melts.

Add flour, milk, vanilla, salt and cinnamon to the eggs.  Mix well.  Pour on top of the melted butter and bake for 23 minutes.

I top these bad boys with natural maple syrup or my personal favorite.  Greek yogurt, coconut sugar and strawberries!

quick snack ideas!

The most important thing to keeping your diet in check is to not let yourself get too hungry!!!  I find when I forget to eat or, better yet, when I don’t really have a lot of options I don’t eat, I tend to get ravenous and go for the first thing in my pantry. (like red vines!  shhhhh!)    The best thing to do is have snacks prepared before the fact so that you don’t slip up and pig out on bread and sugar.

My favorite snacks!!

1.  1/2 cup of greek yogurt with 1/2 tablespoon of honey!  I am obsessed!

2.  beef jerky and almonds

3. celery with almond butter

4. turkey roll ups!  for these I take some really good quality deli turkey or chicken.  I put 1/2 slice of pepper jack cheese (again, good quality)  I put 1/2 teaspoon of full fat cream cheese and spread it around.  Then i slice up some green onion and smush them into the cream cheese and roll it all up!  SOOOO good! (remember that I am not on a low fat diet!!)

5.  There are these new almonds that I found!!!!

Be still my heart!!!  Like candy.  I heard you can get them at Sam’s club, but I have recently come across a way to make these at home!!!!  Here’s the recipe!  So simple and clean. I can’t wait to make these!

So there you have it.  Don’t let yourself get so hungry that you will fall off the wagon!!! But if it does happen (it happens to the best of us)  just jump right back on!!!!  Happy Snacking!

converting your favorite recipes!

Every family has their favorite recipes.  One of my favorite things to do is take our family favorites and convert them into meals that work for our diet!

Example:  My kids love to have hamburgers and french fries.  I want to make sure they are still eating the meals they love, but tweaking them so that we don’t join in on the high carb diet trend.

Dinner on Saturday:  100% ground chuck, or we use ground venison.  I add loads of spices and make them into patties and grill em’ up.  I make sure that I add quality toppings.  Bacon, avocado, onion, tomato, spinach,.  Sometimes i will splurge and let them use a bun but most of the time we have them low-carb style.  Then instead of regular fries we have sweet potato fries and the kids love those!!

Example 2:

tacos

We love mexican food at our house!  With some tweaking we can make it totally primal!  I use any type of of meat and season it with this taco seasoning:

  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

I throw in onions, bell peppers, jalapenos (I take the membrane out if I’m feeding kids) tomatoes.  I let them simmer and soften.  Then instead of eating it on taco shells, we eat it as a salad.  There are extremes you can go to if you really want tortillas.  I know there is a recipe for coconut flour tortillas somewhere.  delish!

My kids love orange chicken.  Here is a sample of a recipe that has not yet been converted…

  • 2 pounds boneless skinless chicken breasts, cut into 1/2-inch chunks
  • 1 teaspoon salt and pepper, or to taste
  • 1 1/2 tablespoons vegetable oil coconut
  • 2 tablespoons curry powder
  • 1/2 onion, thinly sliced
  • 2 cloves garlic, crushed
  • 1 (14 ounce) can coconut milk
  • 1 (14.5 ounce) can stewed, diced tomatoes
  • 1 (8 ounce) can tomato sauce
  • 3 tablespoons sugar  honey

Here is a SUPER handy website for converting ingredients.

Now most parents will complain that their kids won’t eat some of these things.  Well, with my experience, if you keep putting the veggies on their plate day after day they get used to it.  Just don’t give up!  Try to enforce good eating habits now!

Make sure you avoid cream of whatever soups and fake foods that have 8 million ingredients.

Happy cooking!!

Bacon wrapped chicken

Last night we had the most delicious dinner!  And it was super easy!

Ingredients:

2 large chicken breasts (thawed and cut into 1″ strips)

8 slices of bacon

1/2 cup of honey

1-2 teaspoons of chili powder

Here’s what i did.  I took 2 large chicken breasts and cut them into large tenders.  (1″ by 3″ or so)  I wrapped a strip of bacon around them and held it in place with a toothpick.  Then I heated up some honey and I dumped the chili powder in it.  I heated it in the microwave for about 15 seconds so it wasn’t so thick and then I dredged the chicken/bacon in it.  I placed it on an oiled broiler pan (make sure that you line the underneath pan with foil so you don’t have to do any messy cleaning) and baked it for 30 minutes at 350.  Then I broiled it for about 3 minutes to get the bacon a little crispier.  I served it with steamed asparagus. Husband loved it. Kids loved it.  Totally primal.  Totally a new staple at our house.  Sorry there is no picture.  We were soooo hungry and they looked so beautiful that we couldn’t wait.

Honey Nut Pork Chops

Holy guacamole! This was amazing! My kids were licking the plate after this one!  Here’s the recipe in all of its Paleo glory

Coat Pork cops (boneless or bone-in) in coconut or almond flour.  Cook chops in coconut oil in the skillet.  Once they are finished place them to side and in the same skillet add 1/4 cup of honey and 1/4 cup of finely chopped nuts (I used almonds, but you can use any nut that you like, except peanuts, of course) When its heated and looking kind of runny, pour it over your chops.

Did I mention how delicious this is?!?!?!  I served it with baked broccoli that had been tossed in olive oil and minced garlic.  Sorry there is no picture but it looked so good that we couldn’t wait.  This is one of the easiest dinners you can make.  Total time for everything…about 20 minutes!!!

Enjoy!