Unforgettable Thanksgiving Healthy Swaps

unforgettable thanksgiving (1)I can’t believe it ALREADY Thanksgiving. OR that it’s going to be nearly 90* here in San Diego this week! Eek! So crazy. The holiday season certainly sneaked up on me. You too?

I wanted to share with you some amazing recipes to add to your feast. It’s totally possible to have a delish meal made with amazing food and not feel bloated and blah afterwards.

And on another note….eat your veggies and your turkey first. That way by the time you eat some of the higher calorie foods (like the stuffing!) you’re likely to eat less cause you’ve filled up on nutrient dense foods.

And if you’re wanting more of a reset after Thanksgiving, this is my GO TO Nutrition Jump Start! I can help you with it too! Just message me!

xoxo-

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6 Steps to End Picky Eating

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Picky eating is SO hard for parents! It’s the struggle between feeding your child what they’ll eat just to make sure they eat, even if it’s NOT healthy or nutritious versus holding your ground and them not eating anything. It’s a really really hard spot for you to be in.  When I work with some of my clients, families are often struggling with a kiddo who will eat only a handful of items (commonly goldfish crackers and chicken nuggets). And while not all picky eating is that extreme, you may benefit from some of my tips with your own kids.

Here are my top 6 tips to turn around the struggle with picky eating and the endless mealtime battles. They can be exhausting, I know!

  1. Make meal times enjoyable. Meals should be a social experience. Eat together. Talk about your day or what you’re thankful for. Engage. Meals should be a family experience, not with kids eating individually.
  2. You are responsible for providing a meal, and your child is responsible for what they eat. No pressure, no force feeding, no bargaining, no polite bites. It’s hard sometimes to resist the urges, I know!
  3. Keep meals and snacks consistent throughout the day. Both you and your kiddos should have regularly schedule times to eat every 2-3 hours. It’s good for your metabolism, your satiation, energy, sugar levels and so much more.
  4. Always have at least 75% of your child’s plate be preferred foods with 25% being non preferred foods. And try to create family meals that are composed of both preferred and non-preferred foods so you are all eating the same foods. No more short order cooking!
  5. Learn to play with your food. It doesn’t have to necessarily be at meal times but creating spaceships, boats, mustaches or the like with non-preferred foods can desensitize aversions and increase the likelihood that your kiddo will try one those non-preferred foods. I encourage families to play with food in lots of different environments.
  6. Even if your kiddo refuses a food once, feel free to continue to expose them to that food. It can take between 7-10 exposures to determine whether or not they actually like a food or just opposing it because it’s new!

Was any of this new to you? Comment below with what you plan to implement.

P.S.- If you’re looking for an awesome kids nutritional shake, my kids LOVE this one!

Balsamic Drizzled Beets

Beets are definitely a loved vegetable in our household.  They can certainly be messy, oozing their pink colored juice all over my fingers, the cutting board and more.  But there’s something beautiful in pink stained hands.

While beets are high in natural sugars and people can actually use beet sugar to make desserts, the sweetness makes it an easy vegetable for kids to enjoy.  But they don’t even know that loaded within the vegetable is many health benefits.

  • Vitamin C
  • Folate
  • Potassium
  • Vitamin B6
  • Manganese
  • Magnesium

Many tout it’s benefits against cancer, heart disease, improving immune system functioning, respiratory benefits, decreasing macular degeneration, and supporting liver function.

There are many ways to prepare beets. They can be served as an addition to a salad, as a salad themselves, juiced, roasted, grilled, and so many other ways.

This recipe is one of our favorites because of it’s simplicity (and I’m all about simple!).

Sometimes I’ll add some spinach at the very end too. The spinach will wilt from the heat of the beets and doesn’t need to be added till the beets are done cooking.

Ingredients:

  • 3-4 beets depending on size
  • 2-3 tbs of balsamic
  • 1-2 tbs of olive oil
  • 1/4 cup of feta or goat cheese
  • Salt and Pepper as desired
  • 1 cup of spinach (optional)

Toss chopped and peeled beets with balsamic and olive oil.  Roast at 350* for approximately 30 minutes or until desired softness.  Once removed from the oven, stir in feta and spinach.

Share with me a favorite way you make beets in the comments! I’d love to try new recipes and feature yours on the blog.august (2 of 2).jpg