10 Tips For a Healthy Thanksgiving

10 Tips For a Healthy Thanksgiving

A healthy Thanksgiving? It sounds like an oxymoron.

Between the turkey, creamy casseroles, pumpkin pie and all those decadent desserts, the calories can add up fast.

According to the Calorie Control Council, Thanksgiving dinner alone can net 3,000 calories, not to mention drinks and appetizers which could add up to a whopping 4,500.

Don’t get me wrong. I’m not suggesting you forget about all of your favorite holiday dishes and serve salads and steamed vegetables but there are several changes you can make to have a healthy Thanksgiving.

1. Have a snack

Before Thanksgiving dinner, make sure your kids eat a healthy breakfast made up of fiber and protein such as whole grain toast with a scrambled egg and fruit.

A healthy breakfast will fill them up and keep their blood sugar stable which will prevent overeating later on. If dinner will be served in the late afternoon or later, also give them a healthy snack so they won’t arrive to Thanksgiving dinner overly hungry and fill up on horderves or overeat.

2. Put out a buffet

This year, my husband and I are hosting 18 people, both family and friends. Our house is small so to make Thanksgiving dinner easy, we’re serving dinner buffet style so everyone can serve themselves.

Leaving all of the dishes out on the table makes it tempting to take seconds or pick after everyone has finished eating. Since you’ll have to get up from the table to have a second helping, you might second guess it or at least you’ll be more mindful about how much you put on your plate.

A buffet is also a great way for kids to make their own choices about what they want to eat and can increase the chances they’ll choose a healthy dish or something they’ve never tried before.

3. Offer choices

Surprisingly, Thanksgiving is actually a great holiday to get kids who are picky eaters to try new foods. There are so many delicious, colorful, even healthy dishes for kids to choose from that they’re bound to taste something new.

If there are two types of sweet potatoes or several desserts, encourage your kids to choose or take smaller portions.

4. Bring a dish

If someone else is hosting, offer to bring a dish so you know you’ll have something healthy to eat.

5. Re-think recipes

If you want to make your favorite dishes, think about making a few substitutions to lighten them up without losing the flavor. For example:

  • Instead of sour cream, try Greek yogurt.
  • Instead of oil, try applesauce.
  • Instead of butter, try avocado.

Also, skip fattening extras like bacon, marshmallows and cream.

6. Plan ahead

If anyone in your family has food allergies or food intolerances, ask the host what’s on the menu and tell them about the dietary restrictions. Although you can’t expect them to alter the menu, you can bring a complementary dish that is safe to eat.

7. Watch portions

It’s OK to let your kids eat what they want but remind them that there will be a lot of food, so they should taste and ask for small portions.

8. Fill up on veggies

Follow the MyPlate recommendations: Fill up half your plate with vegetables first, 1/4 turkey or plant-based protein and 1/4 grains or stuffing, for example.

9. Don’t drink your calories

If your kids ask for apple cider or juice, dilute it with water to reduce the amount of sugar they consume. If you’re going to have wine, beer, or alcohol, be mindful of how much you’re drinking too.

10. Get out

Instead of watching TV or sitting around the table after dinner, encourage everyone to get moving. Take a walk around the neighborhood, play a game of catch in the backyard or put on music and dance.

5 “Healthy” Cereals That Are Actually Full of Sugar

5 “Healthy” Cereals That Are Actually Full of Sugar

We all know we should feed our kids less sugar but between it’s not just the obvious sources of sugar like candy, cookies and ice cream we should pay attention to but grocery store shelves are stocked full of “healthy” cereals that seem OK to feed your kids but are actually loaded with sugar.

Too much sugar can increase your child’s risk for obesity, type-2 diabetes and of course, cavities. It can even lead to cold symptoms, cough, acid reflux and a weak immune system. Starting off the day on a sugary note isn’t the best idea for kids whether they’re at the home with you or at school all day.

Reducing the amount of sugar in your kids diet can quickly make a significant impact on their health. In fact, according to an October 2015 study in the journal Obesity, kids who cut back on sugar reduced their cholesterol and blood pressure and brought their blood sugar and insulin levels back to normal after just 10 days.

One way to reduce the amount of sugar in your kids’ diets is to read labels and avoid buying sugar-laden cereals. Here are 5 so-called healthy cereals that are actually sugar bombs.

1. Honey Nut Cheerios

They contains whole grain oats, are gluten-free and have 12 vitamins and minerals but Honey Nut Cheerios are filled with sugar. At first glance however, you wouldn’t think so because a serving size has 9 grams. But read carefully because that serving size is only 3/4 of a cup.

Does your kid eat 3/4 of a cup of cereal? Neither do my kids. The Environmental Working Group published a report on this and they says kids who eat more than the serving size are getting as much as 20 grams of sugar in one sitting—more than a Hershey’s chocolate bar!

2. Raisin Bran

It’s been touted as a healthy cereal for decades perhaps because it’s a good source of fiber (7 grams in one cup) and it’s “made with real fruit.” Raisins are a good source of iron but dried fruit of any kind is just concentrated sugar. With 18 grams of sugar per serving, you might as well serve your kid a doughnut for breakfast.

3. Kellogg’s Smart Start

This one shocked me on a recent trip to the grocery store when I looked at the label only to discover what a poor choice it is. With a healthy name, the words “antioxidants,” in large print, and an excellent source of several vitamins and minerals, you’d think it would be healthy for your kids but with 14 grams of sugar in each cup, this is one to avoid.

4. Quaker Real Medleys Supergrains Oatmeal (Banana Walnut)

With bananas, walnuts, oats, flaxseed and quinoa, this cereal couldn’t sound more healthy and although it has a decent amount of fiber (5 grams) look at the label and find the second ingredient—the most prominent—is brown sugar. One serving has a whopping 19 grams of sugar.

5. Kellogg’s Special K Fruit and Yogurt

With oats, fruit and yogurt, this cereal seems like a healthy choice. True, it has some protein and fiber, it’s a good source of iron and vitamins and minerals, but it also contains sugar (the second ingredient), corn syrup, dried apples and honey. And just like Honey Nut Cheerios, the serving size is 3/4 cup, which has 10 grams of sugar alone.

6 Pregnancy Nutrition Myths—Busted

6 Pregnancy Nutrition Myths—Busted

When I was expecting my first child, pregnancy nutrition wasn’t top of mind as much as it was when I was pregnant with my second child. Sure, I avoided lunchmeat, raw sushi and soft cheeses, but I ate plenty of bagels and chocolate too. I exercised but I didn’t pay attention too much attention to portion sizes and I gave myself freedom to eat what I wanted.

It was a big mistake, of course, because I gained more weight than I should have.

At the time, I knew I should eat healthy foods—but I didn’t delve deep into pregnancy nutrition. When I started to write for Fox News however, I learned how important nutrition was. I also realized that without a ton of guidance or time spent with their doctors or midwives, moms like me weren’t educated about pregnancy weight gain, foods they should eat and those they should avoid.

Here are 5 pregnancy nutrition myths moms believe and the real truth.

Myth #1: You need to eat for two.

If your mom or mother-in-law tells you that you can eat as much as you want because you’re eating for two, they’re wrong. According to a 2015 study by the Centers for Disease Control and Prevention (CDC), 47 percent of women gain more than the recommended amount of weight during pregnancy and that extra weight can lead to complications and poor outcomes.

In the first trimester, you actually don’t need to consume extra calories. If you have a normal body mass index (BMI), an extra 340 calories a day during the second trimester and an extra 450 calories a day in the third trimester is appropriate, according to the American Academy of Nutrition and Dietetics.

If you’re carrying twins or multiples, or you’re underweight, overweight or obese when you become pregnant, you should talk to your doctor or a registered dietitian nutritionist to make sure you eat the right amount of calories and have a healthy weight gain.

Myth #2: Coffee causes miscarriages.

Like most writers, I love coffee. My husband’s a morning person but he knows I’m not the happiest person until I have my first cup of coffee in the morning.

After my first pregnancy ended in miscarriage, the amount of coffee I drank was on my radar because studies show that drinking large quantities of coffee in the first trimester of pregnancy is linked to an increased risk for miscarriage.

According to American College of Obstetricians and Gynecologists (ACOG), 200 milligrams of caffeine a day—about an 8-ounce cup of coffee—isn’t associated with an increased risk for miscarriage. Of course, soda and chocolate also contain caffeine so be mindful of how much you’re getting each day.

Myth #3: You should avoid eating fish because of mercury.

You may be nervous about eating fish in fear of mercury exposure, but fish is an important source of DHA and omega-3 fatty acids which are important for your baby’s brain development.

In fact, a 2016 study in the American Journal Of Epidemiology found eating more servings of seafood each week was associated with higher cognitive scores and a decrease in symptoms of autism.

The EPA and FDA recommended pregnant women eat 2 to 3 servings of low-mercury fish per week. They also have a chart to help you decide which types of fish to eat and which to avoid.

Myth #4: You should avoid eating peanuts.

Until recently, women were advised to avoid allergenic foods like peanuts because it was believed eating them could increase the risk that their child would also be allergic.

Yet the new thinking is that allergenic foods should be consumed and avoiding them may actually increase a child’s risk for food allergies. In fact, a December 2013 study in JAMA Pediatrics found women who weren’t allergic to peanuts but ate more of them were less likely to have children with a peanut allergy.

Myth #5: You can’t eat sushi.

Not only can some types of sushi contain high levels of mercury but eating raw or undercooked sushi can cause parasite or certain bacterial infections.

Since fish is such a good source of protein, DHA and omega-3 fatty acids, you don’t have to avoid sushi but go for low mercury, cooked varieties instead.

Myth #6: A glass of wine is not a big deal.

Many women from our moms’ generation drank alcohol during their pregnancies and everything seemed to turn out fine. I’ve had women tell me that if they were near or past their due dates, their doctors told them to relax, be patient and have a glass of wine.

It also turns out some women think a glass of alcohol during pregnancy is safe. According to a report by the CDC, 1 in 10 pregnant women in the U.S. say they’ve had at least one drink of alcohol in the last 30 days. Several studies in the last decade suggest light drinking is not only safe but is associated with improved outcomes for children.

Most recently, a meta-analysis published in July 2017 in the journal BMJ Open found little evidence that low to moderate drinking during pregnancy has an adverse effect on babies.

Nevertheless, experts and major health organizations agree: avoiding alcohol during pregnancy is the best way to eliminate the risk for complications and fetal alcohol syndrome.

7 Healthy Foods To Feed Your Kids When They’re Sick

7 Healthy Foods To Feed Your Kids When They’re Sick

They might not have the best appetite when they’re sneezing, coughing or have a stomach bug, but there are healthy foods to feed your kids when they’re sick that may help them feel better faster.

It’s only two months into the school year but both of my kids have been sick a handful of times. I’m constantly telling them to wash their hands and keep their hands away from their faces but since they’re swapping germs back and forth all day in school, I know getting sick is inevitable. I usually make them some toast with a little bit of butter (yes, I think butter in moderation, is OK) or chamomile tea with honey like my mom used to give me.

When your kids are sick, always use your best judgment. If you’re unsure whether it’s a minor cold or something more serious like the flu, make a call to the pediatrician.

Then when your kid’s ready to eat, here are some healthy foods to try.

1. Chicken soup

No surprise here. Chicken soup is a traditional, go-to remedy for colds. A few studies over the last 2 decades suggest chicken soup may improve congestion and reduce inflammation but experts say there’s no conclusive evidence that it works.

Whether it has a placebo effective or not, chicken soup is comforting for kids when they’re sick and is a good source of protein, vitamins and minerals which can help kids feel better. Since they may also lose fluids if they have a fever or are sweating, or become dehydrated from not eating or drinking enough, chicken soup can replenish what they lost.

2. Honey

The American Academy of Pediatrics (AAP) recommends kids under 6 not take over-the-counter cold and cough medicines so if you’re looking for something natural, honey might do the trick. Of course, you should never give honey to babies under a year old because of the risk for botulism. A traditional remedy for a sore throat, research suggests honey may also relieve a cough.

3. Yogurt

If your kid has diarrhea, experts recommend the BRAT diet: bananas, rice, applesauce and toast. Although your kids should avoid dairy while they’re still having symptoms, yogurt and kefir, two sources of probiotics, can help to restore the healthy bacteria in the gut.

Be sure to read labels and avoid brands that have lots of sugar because they can make symptoms worse.

4. Ginger

For upset stomach, nausea, gas and diarrhea, ginger is anti-inflammatory and can ease symptoms. If you buy ginger ale, be sure to read labels because most brands don’t contain real ginger. Instead, try non-alcoholic ginger beer, make your own ginger-infused water or ginger simple syrup.

5. Garlic

Known for its anti-bacterial, anti-viral and anti-fungal effects and its ability to boost the immune system, garlic can be an effective remedy for colds and infections. Add garlic to soup or hot water to make a garlic “tea” or spread minced garlic with a bit of olive oil on a piece of toast.

6. Berries

Strawberries, cranberries, blueberries and blackberries are fiber-rich and contain vitamins and minerals. Berries are also rich in anthocyanins, flavonoids that may have immune-boosting effects.

7. Avocado

 

Avocado is an excellent source of fiber, vitamins and minerals your kids need when they’re sick. Avocado is also a great source of oleic acid, a fatty acid and diets rich in healthy fats are known to reduce inflammation and may boost immunity.

 

What do you feed your kids when they’re sick? Let me know in the comments.

10 Small Changes That Will Have a Big Impact On Your Child’s Health

10 Small Changes That Will Have a Big Impact On Your Child’s Health

When it comes to your child’s health, you already know he should eat healthy and exercise but getting your child to do so is another story. When it comes to conquering picky eating, it can feel insurmountable, even unrealistic.

In fact, according to a 2011 survey by Abbott, 80 percent of moms say they sometimes feel like they have no control over it and more than 75 percent give in to their kids instead of keep up the struggle.

The good news is that you don’t have to make sweeping changes all at once. There are small changes you can make that will have a big impact on your child’s health now and throughout his life.

1. Make time for breakfast

Mornings are hectic but breakfast really is the most important meal of the day. A healthy breakfast made up of protein, fiber and healthy fats will give your kid plenty of energy, keep him focused and keep his blood sugar levels steady.

If you find that your kid doesn’t have enough time to eat breakfast in the morning, move his bedtime back or wake him up earlier. To save time in the morning, make egg “muffins” or a frittata ahead of time or put a batch of overnight oats in the refrigerator.

2. Write a grocery shopping list

Every week I take stock of what’s left in the refrigerator and the pantry, think about what I’m going to cook and write a list of what I need to buy.

Without a grocery shopping list, you’re more likely to make impulse buys or forget something, especially if your kids are with you. It can also help to make sure you’ll have enough food for healthy meals and snacks throughout the week, a great thing for your child’s health. In fact, according to a 2015 study in the Journal of Nutrition Education and Behavior, using a grocery shopping list is associated with a lower body mass index (BMI) and eating healthy foods, even for people who are overweight or obese.

3. Plan meals

Planning your family’s meals takes time and some thought but it’s one of the best ways to prevent making a last minute trip to grab pizza or the fast food drive-through.

When you plan meals for the week ahead, you’re more likely to eat healthy, balanced meals and you won’t have to give dinner a second thought.

4. Try a new recipe

If you can’t get your child to eat vegetables and try new foods, experimenting with new recipes may do the trick. Trying new recipes can also get you out of a dinner rut.

Bookmark new recipes you find online or save those you find in magazines using the EverNote app.

5. Pour a glass of water

When kids drink plenty of water, it gives them an energy boost, can aid their learning and concentration and prevent constipation.

Instead of sugar-sweetened beverages, energy drinks or juice boxes, buy a re-usable water bottle and encourage your kid to sip on water throughout the day.

6. Purge the packages

Swapping packaged chips, cookies and crackers can take some getting used to, but
most packaged snacks are filled with sugar, salt and refined carbohydrates and lack protein, fiber and vitamins and minerals kids need to grow and develop.

Start small and substitute 2 snacks a week for whole foods. Try celery with a nut or sunflower seed butter or baby carrots or cut up jicama with hummus, for example.

7. Try one new vegetable

Kids are usually averse to eating anything new so when it comes to serving a new vegetable, they’ll probably refuse to take a bite. Although you probably purchase the same vegetables week after week, adding one new vegetable into the mix can help expand your child’s palette.

Empower your child to feel like he has choices by bringing him grocery shopping or to the farmer’s market and letting him choose a new vegetable to try. When you return home, find a healthy and delicious recipe you can prepare together.

8. Read labels

Most of your child’s diet should consist of whole foods, but for pantry staples and the occasional treat, read labels and compare brands.

Avoid foods with a long list of unrecognizable ingredients, those that use “enriched” flour, artificial color dyes (i.e. red 40) or contain added sugar.

9. Get active

Just as you can lay the foundation for a healthy future by teaching your child how to eat healthy, you can teach him that staying active is important too.

Sports and classes are always a good way to get your kid moving, but you also want to be active as a family on a daily basis. Take a walk after dinner, go hiking or bike riding on the weekends or play a game of Twister instead of watching TV at night.

10. Eat more meals at home

Between work schedules, after-school activities and other obligations, it can be tough to get everyone together around the dinner table. Yet eating together at home is important not only because meals at home are usually healthier than restaurant or fast food fare, but children who eat family meals together at least 3 times a week are less likely to be overweight and have disordered eating, a 2011 meta-analysis published in the journal Pediatrics found.

If it seems impossible to get everyone together, consider dropping an activity, asking for help or simply eating dinner later.

How to Prevent Type-2 Diabetes in Children

How to Prevent Type-2 Diabetes in Children

With thirty percent of kids who are overweight in the U.S., it’s well known that childhood obesity is a problem. Yet type-2 diabetes—a condition that’s associated with obesity and was previously only seen in adults—is not only being diagnosed in kids but it’s on the rise.

Between 2008 and 2009, more than 5,000 kids were diagnosed with type-2 diabetes. And an April 2017 study published in the New England Journal of Medicine showed the rate of newly diagnosed cases of type-2 diabetes in children between ages 10 and 19 increased by 4.8 percent.

What is type-2 diabetes?

Type-2 diabetes is a condition that affects the way the body uses glucose, or sugar, in the blood. When you eat, your pancreas produces insulin, a hormone, which turns glucose into energy for your body to use.

For people with type-2 diabetes however, their bodies either fight the effects of insulin or don’t produce enough insulin to keep blood glucose levels normal. The pancreas therefore, must make more insulin to get glucose into the cells but over time, it simply can’t keep up and sugar builds up in the blood.

What causes type-2 diabetes?

The causes of type-2 diabetes are unknown but experts agree genetics, weight and a lack of physical activity are all risk factors.

Weight

The primary risk factor for type-2 diabetes is excess weight yet kids with type-2 diabetes aren’t necessarily overweight. The more fatty tissue a child has, the more resistant the cells in the body are to insulin. Excess fat in the abdominal area also increases a child’s risk.

Inactivity

Kids who spend too many hours on the iPad or in front of the TV instead of doing something active are more likely to have type-2 diabetes. Exercise and physical activity not only control weight but they help the body use glucose for energy and increase insulin sensitivity.

Family history

Type-2 diabetes tends to run in families so kids with a parent or sibling with type-2 diabetes have an increased risk.

Race

People of African American, Hispanic, American Indian and Asian American races have a higher risk than those who are Caucasian.

PCOS

Girls who have polycystic ovary syndrome (PCOS), a hormonal disorder, have an increased risk for type-2 diabetes, although experts have yet to understand why.

Gender

Girls have a higher risk for type-2 diabetes than boys.

Symptoms of type-2 diabetes in children

If you think your child might be at risk for type-2 diabetes, here are the early warning signs you should look for.

Fatigue

Since the body isn’t getting the fuel it needs from glucose, kids can have unexplained fatigue or feel sleepy.

Thirst

Elevated blood glucose levels can cause excessive thirst.

Frequent bathroom breaks

Since high blood glucose levels pull fluid from the body, having to urinate frequently is common.

Hunger

Without enough insulin in the cells to be used as energy, kids with type-2 diabetes turn to food to get energy so they’ll often feel hungry.

Sores

If your child has sores or infections that seem to linger, it could be a sign of diabetes.

Skin changes

Darkened patches of skin, usually in the armpits or on the neck is a telltale sign of diabetes.

How to prevent type-2 diabetes

Whether your kids are overweight or not, type-2 diabetes should be on your radar. Here are some ways to prevent your child from getting type-2 diabetes.

Offer healthy foods

You never want to put your child on a diet, but paying close attention to the foods he eats is important.

Be sure to offer plenty of fruits and vegetables, lean protein including beans, as well as healthy fats like nuts and seeds. Avoid processed, packaged foods and simple carbohydrates and offer foods complex carbohydrates like sweet potatoes, pumpkin and whole grains.

Cut down on sugar

Aside from candy, ice cream and soda, sugar can hide in seemingly “healthy” foods like yogurt, granola bars and sports drinks. So make it a habit to read labels and compare brands.

Watch portion sizes

Curbing the size of servings can be tough, especially when you go out to eat, but it’s important to serve kid-friendly portions. The American Heart Association has a guide to help you get started.

Encourage healthy habits

Be sure to model healthy eating habits by eating meals together at the dinner table (not in front of the TV) and teaching your kids to eat slowly and mindfully.

Get moving

According to an April 2011 survey by the YMCA, 74 percent of children between ages 5 and 10 don’t get the recommended 60 minutes of physical activity per day.

Encourage your kids to love exercise by going for a walk before school or after dinner, taking a family bike ride on the weekends or going to the park. Sign up your child for a sports team, a gymnastics or karate class, for example. On fair-weather days, put on some music and have an indoor dance party.

8 Reasons You Can’t Lose The Baby Weight

8 Reasons You Can’t Lose The Baby Weight

After you give birth, all of your time is occupied by feedings, diaper changes, laundry and errands. There’s not much “me-time” but once you get settled into your new routine, make healthy eating and exercise becomes more of a priority. Yet after a few months when your weight loss hits a plateau, you might start wondering why you can’t lose the baby weight.

It turns out that losing the baby weight is a concern for most moms. According to a survey by BabyCenter.com, 61 percent of new moms said they expected to get back to their pre-pregnancy weight by their baby’s first birthday yet almost the same amount of moms with 1 and 2-year-olds still hadn’t lost all the weight.

Although diet and exercise are a key component to weight loss, there might be other reasons why you can’t lose the baby weight.

1. Pre-pregnancy and pregnancy weight gain

According to the Centers for Disease Control and Prevention (CDC), more than 50 percent of women are overweight or obese when they get pregnant and 47 percent gain too much during pregnancy, one study found.

Both your pre-pregnancy weight and the amount you gained during pregnancy have a lot to do with losing the baby weight. In fact, women who gain more than the recommended amount of weight during pregnancy are 10 pounds overweight 15 years later, a study in The American Journal Of Clinical Nutrition found.

2. Lack of sleep

Ever notice that when you’re sleep deprived, you crave sugar, salt and carbs? That’s because without enough sleep, your body increases its production of ghrelin, a hormone that increases hunger and decreases its production of leptin, a hormone responsible for appetite.

Although there’s not much you can do to avoid those sleepless nights, you can ask your partner to take a feeding or try to nap while your baby naps during the day. Also, eating at the same time every day can help to regulate your hunger hormones.

3. Not eating enough


Intermittent fasting and extreme calorie-cutting diets have received a lot of attention in recent months for their ability to help people lose a lot of weight fast, but when you just had a baby, these diets can impair your ability to lose weight and be downright dangerous.

Not only can skipping meals make you irritable and more likely to eat more at your next meal, but fasting is linked to abdominal weight gain and an increased risk for pre-diabetes, a study out of The Ohio State University suggests.

Of course, if you’re exclusively breastfeeding, you need even more calories—about 300 to 500—and dieting should be out of the question.

4. Thyroid dysfunction

Studies show thyroid dysfunction due to iodine deficiency is on the rise. During pregnancy your baby takes iodine from your body but this could lead to hypothyroidism, which can cause weight gain, among other symptoms.

If you think you have hypothyroidism, ask your doctor to run a comprehensive thyroid panel, which includes TSH, free T3, free T4, and reverse T3 and the thyroid antibodies.

5. Too much time in the gym

Although cardio is important for overall health and a great way to lose weight, overdoing it can actually make you feel overly hungry and cause you to overeat.

When you get the all-clear from your doctor to start working out again, try low impact cardio—like walking with your baby in the stroller—along with some resistance training. Then as you get stronger, gradually transition back into your pre-pregnancy workouts.

6. Midnight snacking

 

When your baby wakes up at night, you might be tempted to grab a snack for yourself but those extra calories could hinder your ability to lose weight.

Instead, drink a glass of water or try some decaf tea, which can help you fall back asleep.

7. Emotional eating

It’s common to feel anxious and stressed especially when you’re a new mom, and if you also have postpartum depression, everything can feel overwhelming. Although eating can soothe you, it’s always temporary, not to mention it can prevent you from losing the baby weight.

Instead of turning to food to feel better, make a list of healthy activities you can do when your feelings feel like too much to handle: going for a walk with your baby, calling a friend, journaling or meditation, for example.

8. A lack of patience


Log out of Facebook and stop reading stories about celebrities who lost the baby weight in 2 weeks. The reality is that it can take 6 months or more to lose the baby weight.

Remember that your body is unique so don’t beat yourself up if you’re not losing the weight as fast as you would like. Instead, continue to eat healthy and exercise and make small changes each day.

10 Foods You Should Keep In Your Fridge At All Times

10 Foods You Should Keep In Your Fridge At All Times

If you’re sick of dealing with picky eaters and you want your kids to eat healthy more often, there are foods you should keep in your fridge at all times.

When you keep your kitchen stocked with plenty of fruits and vegetables, lean protein sources and healthy fats, it’ll be much easier to plan healthy meals for your family and ensure you’ll always have a healthy snack for them to grab.

1. Broccoli

Leafy green vegetables like broccoli are an excellent source of vitamins A, C, E and K, minerals like calcium and a good source of fiber. If you can’t sell your kids on spinach or kale just yet, broccoli is usually a vegetable most kids will take to.

Fresh or frozen, broccoli goes well in virtually any dish and can be added to soups, stews and omelets. It’s also quick and easy to cook whether it’s roasted in the oven, steamed or sautéed.

2. Salmon

A low mercury fish, salmon is an excellent source of protein: 3 ounces has 19 grams. Salmon is also rich in vitamin B12 and omega-3 fatty acids for brain health and is one of the few naturally occurring sources of Vitamin D.

If you can’t get fresh or frozen, canned salmon is a good option. Roast or grill salmon, pair it with vegetables or add it to salads, a risotto or serve it for breakfast in place of eggs.

3. Salad

When you have plenty of salad in your Salad Spinner or bagged salad on hand, you’ll always be able to whip up a healthy lunch or dinner in no time.

Add leftover meat, tofu, tempeh, canned beans, tuna fish or salmon, cut up vegetables, a healthy fat like avocado and your favorite dressing and dinner is served.

4. Raspberries

Raspberries are a low glycemic food, so they won’t spike your kid’s blood sugar. They’re also high in vitamin C and fiber to keep your kid satiated: a 1/2 cup has 6 grams.

Add raspberries to a yogurt parfait, oatmeal, smoothies or serve them for a healthy dessert.

5. Avocado

A good source of fiber, vitamin K, folate, potassium and healthy monounsaturated fat, avocado is one of the healthiest foods you can feed your kids. Avocado also helps increase the absorption of fat soluble vitamins A, D, K and E.

Add avocado to salads, smoothies, or as a substitute for oil in baked goods. To make sure you always have avocados ready to use, buy one that’s ripe and two others that are still hard.

6. Eggs

Eggs are an excellent source of protein, choline, lutein, vitamins B12 and D and folate.

Since eggs are versatile and so easy to make, you can have a meal ready in just a few minutes. Make omelets, a quiche or frittata or add hard-boiled eggs to salads and have them on hand for a quick and portable snack.

7. Greek yogurt

With twice as much protein as regular, Greek yogurt helps your kids feel satiated and prevents spikes in blood sugar. It’s important however, to look for yogurt that’s low in sugar. Either serve plain Greek yogurt and add fresh or frozen fruit or try one with fruit that’s low in sugar like Siggi’s.

8. Butter

The Dietary Guidelines for Americans recommend limiting the amount of saturated fats in our diets like butter. Yet in recent years, research shows butter is back on the table. A bit of butter allows the body to absorb and utilize vitamins, not to mention kids need some fat to grow.

Although you shouldn’t butter up everything your kids eat, a small pat of butter on vegetables or on whole-grain toast is fine.

9. Hummus

An excellent source of protein and fiber to keep your kids feeling full, hummus is also an excellent source of folate and magnesium.

Serve virtually any type of cut up, raw vegetable with hummus for a healthy snack, or use hummus a substitute for mayonnaise on your kid’s sandwich.

10. Plant-based milks

If you’re not a fan of cow’s milk for your kids, almond milk and coconut milk are both great alternatives and can be a good source of calcium depending on the brand.

Use plant-based milks for smoothies, oatmeal or in baked goods.

10 Healthy Fall Foods To Feed Your Kids

10 Healthy Fall Foods To Feed Your Kids

It couldn’t be more beautiful this time of year especially in New England. In the town I live in, the trees are bursting with shades of red, orange, yellow and green, the weather is still warm enough to take my kids for a pre-dinner stroll and the fruits and vegetables that are in-season are simply delicious. When it comes to healthy fall foods to feed your kids, the options couldn’t be better. Here are 10 to incorporate into your meals.

1. Cauliflower

With a mild but slightly sweet, nutty taste, cauliflower is one of the healthy fall foods you can add to any meal. Cauliflower is a good source of fiber, protein, potassium, folate and vitamins C, K and B6.

Steam cauliflower, use the food processor to make cauliflower “rice,” or add some milk and a small amount of grass-fed butter and use the immersion blender to make a better-for-you version of mashed potatoes.

2. Butternut squash

There are so many types of winter squash but butternut squash is one of the most delicious and nutritious. Butternut squash is a good source of vitamins A, C and B6, folate, calcium, magnesium and potassium.

Sprinkle a bit of cinnamon on cubed butternut squash and roast it alone or with pumpkin and sweet potatoes, or puree cooked squash into a delicious warm soup for brisk autumn night.

3. Apples

Going apple picking with your family isn’t just a fun activity but a great way to get kids interested in healthy eating. Apples are an excellent source of fiber, antioxidants and vitamin C and make a great addition to oatmeal, baked goods or as a snack.

4. Pumpkin

When it comes to healthy fall foods to feed your kids, pumpkin is a nutritional powerhouse. Pumpkin is a rich source of vitamins and minerals, filling fiber and lutein, an antioxidant well known for eye health. Roast fresh pumpkin with cinnamon or mix pureed pumpkin into baked goods for a healthy, delicious treat.

5. Sweet potatoes

It wasn’t until recently that my kids found out that not all potatoes are sweet potatoes. I rarely purchase any other type because sweet potatoes are by far the healthiest. Sweet potatoes are a great source of fiber, potassium, vitamins A, C and B6.

They’re also versatile: swap toast for roasted cubes of sweet potatoes for breakfast, make sweet potato hash, add them to a salad or cut them up and make sweet potato fries as a side dish for dinner.

6. Figs

An excellent source of fiber and rich in calcium and potassium, figs may even ward off colds and infections this school year. Fresh or dried, figs make a great addition to your kid’s lunch box, or as an after-school snack or a healthy after-dinner treat.

7. Pomegranates

The tiny, bright colored seeds of pomegranate are a good source of folate and vitamins C and K. Surprisingly, they’re also a great way to get fiber in your kid’s diet: a 1/2 cup has 3 grams.

Add pomegranate seeds to yogurt, salads or any fruit salad.

8. Kale

Kale is a good source of fiber, protein, iron, calcium and potassium and vitamins A, C, K, B6.

Blend kale into a morning smoothie, add it to a frittata, serve as a salad or sauté it with olive oil and a sprinkle of salt for dinner.

9. Parsnips

A root vegetable, parsnips are rich in fiber, potassium, vitamin C and folate.

Puree parsnips into soups, roast them in the oven or sauté them with your favorite herbs and spices for a delicious side dish at dinner.

10. Brussels sprouts

I know what you’re thinking: there’s no way my kid’s going to eat Brussels sprouts, but if you serve them regularly, chances are your kids will come around. Brussels sprouts are a great source of vitamins A, C, K, B6, potassium, folate and iron.

Blanch or roast Brussels sprouts and add a bit of balsamic vinegar, nuts or raisins.

 

7 Healthy Halloween Hacks

7 Healthy Halloween Hacks

Halloween may be celebrated only on October 31st, but there are endless opportunities for kids to snack on candy, treats and unhealthy food for days before and after.

Between parties at school, friends’ houses and in the community, and the actual trick or treating itself, kids are loading up on sugar and calories. In fact, research shows kids typically fill up on a whopping 3,000 calories on trick or treating alone!

Don’t get me wrong. I love candy just as much as kids do so I’d never suggest you nix trick or treating altogether. But a new report from the Centers for Disease Control and Prevention (CDC) shows childhood obesity rates are still at an all-time high. Not to mention all that sugar can lead to cavities and the before-bedtime-crash and meltdowns that ensue.

Instead of letting your kid overindulge this year, here are some ways you can cut back on all those treats and have a healthy Halloween.

1. Feed kids dinner

If your kids go trick or treating on an empty stomach, they’ll be more likely to eat too much candy, which is empty calories that spike their blood sugar.

Instead, make sure your kids eat a healthy dinner that consists of healthy protein, fruits and vegetables and whole grains before you head out. If eating dinner beforehand isn’t an option, however, serve a healthy snack: cut up peppers and hummus or an apple with almond butter, for example.

2. Walk

Instead of driving your kids from house to house, walk and track your activity on your
Fitbit.

3. Pay attention to portions

Your kids will get plenty of candy but that doesn’t mean they have to eat it all at once. Let them pick 3 pieces (or what you deem appropriate) and call it a night. If they get full-sized candy bars, divide them into smaller portions and put the rest away.

4. Give options

If you’re at a party and there’s cake, cookies and candy, let your kids choose one or two small treats they want.

5. Put it away or donate it

If you keep treats out in plain sight on the counter, your kids are more likely to grab for them instead of a healthy snack when they’re hungry. After Halloween, store candy in the freezer and dole it out occasionally instead of letting them have a free-for-all.

If having candy in the house is too tempting for you, bring it to work, or donate it to a food pantry, your local church or the fire or police station. Many dentists also offer Halloween candy buy-back programs.

6. Re-think treats

Instead of bringing candy to parties or handing it out to trick or treaters, consider better food options such as:

  • Dried fruit
  • Crackers
  • Hot chocolate
  • Trail mix
  • Popcorn

Or nix food altogether and hand out small toys, Play-Doh, stickers or pencils, for example. It doesn’t matter what you hand out—kids just want to get something in their bags.

7. Buy candy you don’t like

If there’s candy in my house that has chocolate in it, it’s a guarantee that I’ll eat it. Instead, I purchase candy I don’t like so if there’s leftovers, I won’t eat it.

7 Ways To Teach Kids Healthy Eating Habits

7 Ways To Teach Kids Healthy Eating Habits

When you’re an emotional eater like I am, it can be challenging to teach your kids healthy heating habits. If your kids see you overeating, eating on the go or eating when you’re bored, stressed or upset, chances are they’ll pick up the same unhealthy eating habits. Yet just as you can inadvertently teach poor habits, you can teach healthy ones too. Here are 7 ways to make it happen.

1. Eat meals together

According to a 2014 study, 88 percent of families say they eat meals together most days or a few days a week, which is a good thing because it’s one of the best ways to teach kids healthy eating habits.

A 2011 meta-analysis published in the journal Pediatrics found that children who eat family meals together at least 3 times a week are less likely to be overweight, eat unhealthy foods and have disordered eating and are more likely to eat healthy foods. Sharing family meals together also teaches kids healthy eating habits like mindful eating and of course, manners.

2. Sit at the table

Kids can easily fall into a habit of walking into the kitchen, grabbing something to eat and eat standing up. Even if it’s a quick snack, kids should sit down, slow down, focus on what they’re eating and pay attention to their fullness cues. Sitting down also ensures they won’t eat so fast they’ll overeat.

3. Talk about hunger and fullness signals

Toddlers and young kids may not be able to recognize when they’re hungry versus when they’re bored or simply want a snack. It’s important however, to teach kids how to recognize their hunger signals.

When I joined Weight Watchers, they gave me photos of several different sized balloons to describe the various stages of hunger which would work well for kids too. You can also teach your kids that when you’re hungry, your stomach makes funny noises and when you’ve eaten too much your stomach feels uncomfortable or even painful, for example.

4. Never use food as a reward or as punishment

It can be tempting to offer your kids a snack or a treat to get them to behave well in a public place or get through a doctor’s appointment without tears, for example. I often find myself falling into this trap but in the reverse way. When my kids start to act up, we’ll threaten to take treats away, which isn’t a good idea either.

When you use food as a reward or as punishment, you’re teaching them that food has power. As adults, they may treat themselves to dinner or a piece of cake after a long, stressful day or not allow themselves to eat something “off limits” if they’ve gained weight or didn’t hit the gym that day. Instead, give your kid a hug, a high five or a sticker and when they’re behaving badly, firm limits.

5. Don’t bribe kids with dessert

Dina Rose, PhD, author of It’s Not About The Broccoli, calls it the “dessert deal.” You offer your kids dessert but only after they eat their  vegetables. This teaches kids that vegetables are less desirable than dessert or should only be eaten to get dessert.

Dr. Rose suggests re-thinking dessert and offering yogurt, baked fruit or a smoothie instead. Yet it’s important to teach kids that vegetables can be healthy and delicious at the same time. Although I don’t believe in hiding vegetables, you can roast them, add a healthy dip like hummus or add different seasonings for your kids to eventually love them.

6. Eat mindfully

Mindfulness has become trendy in recent years and for good reason. Studies show mindful eating can help prevent childhood obesity. A 2016 pilot study from the Medical College of Georgia at August University showed that mindfulness-based eating awareness training encouraged overweight teens to eat healthier and exercise.

If you rush through meals or reach for seconds before you wait to assess your hunger—about 20 minutes—you’ll model how your kids can do the same. Instead, teach kids how to savor each bite, chew thoroughly and put their fork down into bites.

7. Don’t eat on the run

One night, my daughter had back-to-back after-school activities and I let her eat dinner in the car. It was a sandwich and broccoli but I felt so awful about it that I vowed never to do it again.

Suffice to say, many kids eat snacks in the ca and are forced to eat on the run because of busy afternoons or even mornings. And eating on the run can even cause kids to skip meals. According to a survey by Barbara’s, 50 percent of kids who eat on the go or in the car skip breakfast at least once a week.

Meals are meant to be enjoyed and shared as a family. Eating in the car or on the run in between after-school activities can cause kids to overeat and teaches them that eating isn’t important—but just another activity to squeeze in that day.

What are some healthy eating habits you’re teaching your kids?

7 Surprising Foods My Kids Eat

7 Surprising Foods My Kids Eat

Getting your kids to eat new foods can be a challenge whether they’re picky eaters or not.

Kids get used to the foods they’re served. Offer chicken nuggets for dinner night after night and that’s what you can expect them to eat. Switch it up one night and try fish instead and it’s unlikely they’ll even take a bite.

Like adults, kids are creatures of habit and not always the adventurous foodies you want them to be. However, offering a variety of foods and dishing them out frequently is one way to get your kids unstuck and willing to try new foods.

It’s a strategy that has worked for me so successfully in fact, that sometimes I’m shocked by the surprising foods my kids are willing to eat. Here are 7.

1. Brussels Sprouts

Brussels Sprouts can be a hard sell for kids and even many adults but my kids don’t put up a fuss when I serve them. Nutrient dense, these little green leafy vegetables are high in vitamin C and a great source of vitamins A, K and B6 as well as folate, iron and magnesium.

Brussels Sprouts are quite delicious especially when they’re roasted with a bit of olive oil or coconut oil or even with a handful of raisins for some sweetness.

2. Shrimp

Serve it for dinner or as an appetizer, shrimp is quick, easy and versatile. A 3-ounce serving of shrimp contains a whopping 18 grams of protein and they’re an excellent source of vitamin B12, selenium and omega-3 fatty acids.

3. Pumpkin

Packed with 22 vitamins and minerals, pumpkin is a good source of fiber to keep kids full, lutein, which is important for eye health and vitamins A, C and zinc which are known to boost the immune system.

My kids love pumpkin mini muffins for school snacks and my older daughter even eats pumpkin purée right out of the can.

4. Lobster

Call me pretentious but in the summer, my husband and I like to pick up a few lobsters and have dinner together as a family on Sunday. Perhaps because of its light, non-fishy, sweet taste, my kids devour it too.

Lobster is a good source of protein—3 ounces has 16 grams—as well as zinc, copper and selenium, all of which are beneficial for the cells in the body and help to remove free radicals[i] which, over time, can cause harmful effects.

5. Arugula

The bitter taste of arugula turns me off but my husband’s a big fan so when he makes it for dinner, my kids surprisingly eat it as well. Arugula is an excellent source of fiber, vitamins A, C and K, folate, calcium, iron, magnesium, phosphorus and potassium.

Instead of serving an entire bowl of arugula, try to add a few leaves to soup or pizza and see if your kids will try it.

6. Sardines

I started eating sardines a few years ago and to my shock, my kids started eating them as well. Sardines are an excellent source of calcium as well as protein, vitamin D, B12 and phosphorus and selenium.

Fresh or canned, you can grill or sauté sardines, add a small amount of mayonnaise as you would tuna fish or add sardines to any pasta dish.

7. Cabbage

You might only serve cabbage on St. Patrick’s Day, but cabbage is a great vegetable to eat in the spring and fall when it’s in season. Cabbage is a good source of fiber, calcium, iron, magnesium, potassium, vitamins C, K, B6 and folate.

The great thing about cabbage is that a little goes a long way: one head of cabbage could last you days. Simply chop cabbage and sauté it with a bit of olive oil or coconut oil for a delicious and filling side.

 

[i] https://www.ncbi.nlm.nih.gov/pubmed/9891606

What are some surprising foods your kids eat? Leave me a comment!