How to Help Your Kids Eat Healthy Meals

It seems to be a universal problem – getting kids to eat healthy foods and fewer high sugar, high-fat snacks. How many children do you know who would choose a plate of vegetables over a plate of fries for instance? It can seem like the more you try to get them eating nutritious food, the more they resist, even claiming not to like meals they have eaten in the past.

Instead of getting more healthy food into them, you can start to feel like they’re eating fewer and fewer nutritious foodstuffs. Is it possible to change this pattern, and how can you make your kids enthusiastic about eating their greens?

Know your child nutrition

Before you start worrying about your child’s diet, make sure you know what the recommendations are for kids at each stage of their development. For instance, young children need full-fat milk rather than skimmed, and higher rates of certain vitamins and minerals. It’s essential to know what is best for your child nutritionally, so you can manage their nutrient intake and ensure they receive the most appropriate diet for their age.

Hiding the veggies

If your kids don’t know what they’re eating, you can increase their vegetable intake without them even knowing. One of the easiest ways to do this is to add chopped or pureed vegetables to pasta sauce. The redness of the tomatoes hides the color of many vegetables, although leafy greens would darken the sauce and are strong enough in flavor and smell to overwhelm the tomato. Carrots, swede, cauliflower, and peas are particularly good for blending into sauces.

Using the right veggies

Kids tend to prefer sweet flavors, so if you serve a portion of vegetables, use ones that are naturally sweet, like carrots, peas or petit pois, mange tout, tomatoes, and sweetcorn. You can also try some exotic or unusual fruits and vegetables to see if the kids find something they like. Your son may loathe apples and bananas perhaps, but love the taste of Kiwi fruits.

Food art

Younger kids and toddlers often find food that’s been arranged to make a picture is more appealing. For instance, cutting dinosaur shapes from a sandwich, or making a smiley face in a bowl of oatmeal with berries and banana slices.

Getting kids involved in cooking

It can be a messy endeavor, but cooking with kids is a great way to get them connected to their food. If you choose fairly simple recipes to start with and make the process fun and exciting, the kids will enjoy cooking and want to do more. They’re also more likely to want to eat what they’ve made themselves.

Transform fast food ideas into healthy meals

Fast food and takeouts are notorious for their high levels of fat and excess calories, but their appeal to kids is undeniable. Home-made versions can be made with fewer unhealthy ingredients and are usually far better for your kids than bought meals. There are some excellent kids cookbooks available, or you could browse through kid-friendly recipes online. You’ll get some helpful tips on incorporating healthy foods into less healthy sounding meals, for example making home-made burgers or pizza.

Get kids to grow their own food

Growing vegetables and fruits can be a rewarding and enjoyable activity, with the bonus of the being able to harvest the freshest, tastiest produce you can get a few months down the line. Start your kids off with simple, fast-growing crops like salads, peas, carrots, beans, and strawberries to begin with, so the tasks don’t seem arduous and results don’t take too long to achieve. Watching a bean plant grow in a jar of water is a time-honored way of enabling kids to see how a seed develops into a plant, and it’s a lot of fun too.

Go on a foraging walk

The fields and hedgerows are full of fruits and edible plants that can be harvested and added to home-cooked meals, and having a family outing to find and pick them can be a good idea for a fun day out. You must be sure you know what is safe to eat and what isn’t, and if you aren’t sure, join an organized foraging experience so you can ensure no-one eats anything harmful.

Budgeting for healthier living

Parents who are on a budget often worry that healthy foods are more expensive, but this isn’t necessarily the case, so don’t assume healthy equals expensive. There’s no better investment than spending money on health and wellbeing, so buying cooking equipment, gardening tools and seeds, or paying for a cookery class or field trip are excellent ways to invest in your family’s future. If money is tight, look for a financial advice service or credit brokerage that helps you manage your income and borrowings so that you have a few extra dollars to spend on your family’s health.

Discipline and reward

Some parents decide the best approach is a Draconian one – the child eats their dinner or goes hungry.

Variations on this approach are to say your child can’t have dessert if they don’t eat all their main course; or that if they eat all their food, they can have a treat. There are doubts as to whether these strategies are the best ways to tackle the problem because your child could develop an unhealthy relationship with their food that leads to a range of eating disorders as they grow older.

You know there isn’t going to be a single, fool-proof way of getting your kids to want healthy meals; if there were, it would be national news! There are however some strategies you can try that could help. You might need to persevere before achieving results, and you might need to try different ideas or combined strategies before you find one that works for you, and you may even have to use different approaches with different kids. Above all, don’t get overstressed yourself, just do the best you can!

Can I Lose Weight If I Don't Eat Vegetables? {Weight Loss Questions & Answers}

Hi friends! We are just days away from having the first month of January 2015 complete! Take a look at your calendar. What did you mark off completed? What did you not get done? Did you have goals that you completed? Still have uncompleted goals? Maybe you never had any to begin with? 

Whatever the case, know that the past is the past and today is your present. A present is a gift and I want to give you a gift. My gift is to give you guidance on making and completing goals. I want to give you healthy tips, healthy recipes and healthier options for food and exercise which I have learned along the way in my own healthier lifestyle journey. That is why I started the "weight loss q & a's" because several of you have messaged me some of your concerns and questions. This way I can help them and help you!

So last Q & A session someone asked, "Can I Lose Weight Without Exercise?" I answered that question so pop over and check out my advice. This week I'm addressing, "Can I Lose Weight If I Don't Eat Vegetables?" and when I say veggies, I do not mean french fries, fried pickles, fried okra,... ahem you get the picture, right? My friend was talking legit veggies here....fresh, steamed and without the added butter. She is well aware that any fried veggie is not a safe bet for weight loss. 

She, we will call her Mz. Pickle (oh and she is not the only one asking this so don't think you are off the hook) wanted me to know that no way can she do the 21 Day Fix Healthy Eating plan because she does not eat veggies. Mz. Pickle wants to know how to do the eating plan without eating the 4-5 servings of veggies each day. She wants to know how she can lose weight without eating those darn veggies!

Raise your hand if this is your same question or if you have a friend like Mz. Pickle who refuses to eat her veggies! To be honest here, and it is my blog so I can do that, Mz. Pickle most likely does not eat healthy veggies because they haven't been a part of her life in the fast food world unless it is a french fry. So it doesn't surprise me that veggies are not her favorite thing to buy, make, eat at restaurants, etc. My heart literally breaks for those who do not like veggies. There are so many veggies that are being neglected because people just haven't had them in their daily diet. 

Guess what? Let's start with the basic here. If you want to get legit weight loss and make changes to be a healthier you then veggies will need to become your friend. How can you do this? You do this by picking veggies you do like and eat them and then start adding in new ones. You will give your body a chance to try new, healthy things and you can grow to like them. The 21 Day Fix has helped people learn exactly what you need to eat, how many veggies for example as well as give you ideas on how to eat them, what to season them with and more. 

If you are wanting to get your eating under control which is that 80% of weight loss then please please please consider purchasing the 21 Day Fix Eating Plan & Exercise Plan. This program is through BeachBody and it is serious. I have this program and my husband has loss over 20 pounds and serious inches the past 6 weeks using it. The program comes with containers to each you portion control and tells you how many containers to eat for each meal and for the day. I have started using the containers with my current routine as well and love how easy it is to know how much of what to eat. This program will help you eat veggies so you can drop pounds and inches! It will you find a way to eat healthy instead of excuses to skirt around eating them.

Post by Carl Daikeler.

I LOVE this video from Beachbody CEO, Carl Daikeler. He is the CEO of the billion dollar health company yet he openly admits that he isn't a fan of veggies. He has learned over the years that veggies need to be a part of his daily life and he created a video to show you just that. He also drinks Shakeology daily (so do I) which helps his body get the nutrients and super foods to help with his lack of veggie eating.  Check out his video - it is honest and fun! This is why I work for Beachbody. I love this company.

He made, "Carl's "Unrecognizable Vegetable Salad" which he eat about four days a week. He isn't on the 21 Day Fix but this can be eaten on the plan. 

Ingredients:
Baby spinach
Cauliflower
Carrots
Apple
Asparagus
Kale
Celery
Sunflower seeds
Quinoa

Directions: Finely chop up every vegetable so it becomes unrecognizable! Genius, right? Even though we love veggies, I'm going to make this salad for my family next week. We love mixing up our meals on the 21 Day Fix and this will for sure fit in.

What are your favorite veggies? Do you have any weight loss questions and answers? Leave them in the comments below or email me at cafescrapper@gmail.com

Click here to get the full scoop on the program, 21 Day Fix. If you do order it through me then I become your free health coach. I will be the one walking you through this program as much as you need me to.

10 Successful Weight Loss Tips:

1- Read more about 21 Day Fix and ordering information (ON SALE for January)
2- Make Time to Walk #MakeTime
3- Nutrition and Exercise Tips
4- How to Start Walking Tips #MakeTime 
5- Weight Loss Tips #MakeTime
6- Top 10 Healthy Changes to Make Today
7- Top 10 Ways to Make Exercise More Enjoyable #MakeTime
8- Follow my SusieQTpies Cafe for daily updates on Facebook
9- Join the Make Time Healthier Lifestyle Community on Facebook
10 - Join my FREE email list for at least 1-2 times a month updates on healthy living.

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Happy National Running Day {June 4}

Happy National Running Day to all the runners out there! I'm a runner and love it. I do not think running is the sport for everyone but I do think that if you want to run you can. I say that everyone can run and I believe it because I have lived it. Two years ago I started on a healthier lifestyle journey where I could not even walk 2 times around our gym track without stopping, sitting and out of breath (18 times around is 1 mile). Now I run and can't believe there was a time when I couldn't even walk 2 laps. So yes over time anyone can run if they want to. Keep in touch with me and join my FREE Fitness Group! https://www.facebook.com/groups/MakeTime4HealthierLifestyle/

My first race

So being National Running Day I wanted to let you all know that I joined a Summer Running Challenge that began Memorial Day and RUNS through 4th of July. This is a 40 day challenge to run 1 mile a day for 40 Days. Never have I ran more than 1 day in a row or even 7 miles in a week. As I write this post I'm on day 8 so 8 miles of running in 8 days! It is all very exciting for me because I really want to be a runner and have been preparing to run for 2 years at the gym. I already do cardio and strength training so my body has been ready to run. How about you? Do you run?

*You can follow my 40 Day Summer Running Challenge on Instagram and also by using the hashtag #RWRunStreak*

If you know where to buy this shirt please let me know!

I have found that I respond to exercise challenges. How about you? If you need a challenge do something for 40 days in a row! You will either love it more and develop a strong habit or you will find that you totally hate it and move on to something else.

If you are interested in running and/or exercising here are tips, advice, healthy eating tips and more for you to explore. IF you want to get inspired, follow my blog for more ideas. If you want easy access to me and others who are trying to keep motivated to exercise, join my MakeTime group on Facebook.

Top 10 Exercise Funnies
It is Easy to Get Fit At Home
Best Exercise Equipment to Workout at Home
Tips on How to Choose the Right Exercise Shoes
Tips to Exercise in Comfort and Style

Exercise Challenge
Get Fit with Heart Rate Monitors
Top 5 Zumba Products to Get You Fit
Tips and Ideas to Get the Family Fit!
Tips for Working Out While Pregnant

Tips to Fall in Love with Running
Nutrition and Exercise Tips
30 Day Plank Challenge

NEED help getting started running or want an accountability partner? Connect with me below:

1. Joining this ab challenge which includes 4 different exercises to do daily.  Anyone can do it. It also involves squats which work your leg muscles. (more on that at a later post) Follow the Make Time for Abs challenge group to get inspired and have accountability partners.
2. Clean up your every day eating so that when it comes time to go to parties you can enjoy the company, holiday spirit and food without gaining the average weight gain. Follow the Make Time for Clean Eating challenge group to learn more.
3. Learn about overall health and nutrition and join our FREE Fitness Group, Make Time for Healthier Lifestyle.

Do yourself a favor and do this today! Why not be above average and ahead of the weight loss group at the office by starting to get healthy now instead of January 1st. Either way you can find me here and at all of the above groups to help inspire and motivate you daily.

My first 5K Run was a Zombie Run! Challenge yourself to a 5K even if you just walk the run! Get a group together or have a partner to do it with you. Commit to at least one to see if you like it and what you need to do to improve! 

As promised, here are some of our healthier recipes. Enjoy! 

• Baked Carrot French Fries
• Spicy Whole Roasted Cauliflower
• Cucumber Cilantro Salad (VEGAN) 
• Homemade Cajun Seasoning
• Healthier Menu Plan
• No Bake Granola Bars
• 8 Salsa Recipes

Don't forget to join my FREE Fitness Group! https://www.facebook.com/groups/MakeTime4HealthierLifestyle/

Healthy Resolutions with Nutrition and Exercise Tips

Remember those New Year Resolutions you made way back in January 2014? How are they working out for you? You don't remember them? Pull out the list right now and check off the ones you have accomplished and circle the ones you are still working on. If you still have some left unmarked look at them and think about why you added them and why you aren't working on them. IF they are really important to you, get working on them today. Don't wait until January 2015 to start them. 

A few months ago I shared some of my "resolutions" for 2014. Here they are again:

1- Continue going to the gym 4 times a week. Keep up with walk to run app.
2- Drink 1/2 - 1 gallon of water a day.
3- Turn family favorite recipes into healthier recipes.
4- Focus on no bad sugar with exceptions in moderation.
5- Blog more about healthier lifestyle options.

I have to say that I have and continue to do all of these resolutions. Over the years I have learned that if I write something down and look at it on a regular basis I am more likely to do it. Can I check off any as completed? Absolutely not! Why not? I can't check them off because I'm not going for any absolutes. I can circle all of them as they are all being done. I'm on a healthier lifestyle journey that is my path to get me through this life. I've made these changes over the past 2 years and I'm not stopping now! Follow my journey here on my blog and share yours with me in the comments.

Here is a quick run down of what I'm doing and ask me whatever questions you might have.

1-Gym/Exercise- 

• I exercise 4 times a week, normally. During that time I take 2-4 classes at my gym including HITT and Cycle Class. The other 2 times would be a variety of other things like Crossfit, walking, running, strength training, ab workout,etc. 
• As part of my resolution I wanted to keep up with my walk to run app. Right now I'm in a 40 Day 40 Mile Run challenge that started Memorial Day and runs through 4th of July. This challenge is to run 1 mile a day for 40 days. I'm on day 7! You can follow my current journey on Instagram where I share photos and follow the hashtag #RWRunStreak on Instagram and Twitter to see others doing this as well. 
• I found that by joining a challenge of something that I don't normally do is the best way to learn how to do it better and to train my body and mind to do it. I've never ran more than 1 day in a row so to be on Day 7 is a huge accomplishment for me. Here are a few photos but do follow me on Instagram (I'll follow you back) so you can join in and follow! 

Day 1 of 1 Mile a Day Streak for 40 Days

Day 6 of a 1 Mile a Day Streak for 40 Days

#2 Drink Water - I easily drink 1/2 to 1 gallon a water a day. HOW do I do it? I just drink water and ice water. Those are my choices and my body is always asking for water. Once you get drinking it that is what you will want to drink.

#3 Healthier Family recipes and #5 Blog Healthier Recipes - Not only have I turned family recipes healthier but cook healthier almost ALL THE TIME. Funny and true story right here..... My youngest is now going to the gym with me. She started around Valentine's Day and didn't want candy for Valentine's Day but a gym membership with me. She goes to the gym about as much as I do. Anyhow she has always been the person who wants bread, potatoes, pasta, and meat. Guess what? She now is a huge fruit and veggie eater. The funny part is that she just spent a few days at her grandparents house and was helping with dinner. She came home and told me what they ate and that for both meals she asked if she could make a salad for the meal. YES! I'm so happy that she now craves salad. Keep checking in for more healthy recipes including recipes using the 21 Day Fix healthy eating plan. You can also follow my group, 21 Day Fix to get more ideas and to get more information on this healthier lifestyle eating plan. 

As promised, here are some of our healthier recipes. Enjoy! 

• Baked Carrot French Fries
• Spicy Whole Roasted Cauliflower
• Cucumber Cilantro Salad (VEGAN) 
• Homemade Cajun Seasoning
• Healthier Menu Plan
• No Bake Granola Bars
• 8 Salsa Recipes

ZONE Perfect Nutritional tips

Healthier Condiments

Healthier Drinks

#4 - Stay away from bad sugar - 

• I have to say that I'm good at this if I avoid all bad sugar. You know what I'm talking about....sugar in processed foods, cupcakes, cookies, brownies, sugared drinks, etc. 
• If I want any of these I will have a small portion but it has to be at a party where I'm with people. No more sneaking sweets for me. 
• One product that has helped with this are the ZONE Perfect Bars. I love them because they are protein energy bars. I can use them for an afternoon snack that will last me a few hours until dinner time without giving me empty calories or a spike in blood sugar. Some of my favorites include Greek Yogurt Chocolate (taste like Oreos), Chocolate Coconut Crunch, Chocolate Mint (taste like a Girl Scout Cookie), Cinnamon Roll (yes taste like a cinnamon roll) and all of the Dark Chocolate bars.

Are any of these tips helpful? I'd love to know. I would also love to know what you are doing or what you want to do to get healthier. Ask me any questions below.

Good luck with everything and stay tuned for more nutritional and healthier lifestyle choices.

Check in daily and I'll share many new recipes this month. I'll also post them on my Make Time for Healthier Lifestyle Group (you can share there), SusieQTpies Facebook page, Twitter, Instagram, Google + and Pinterest. So follow me on those social media channels so keep up and not miss some heart warming recipes. 

Provella probiotics promote digestive, feminine and immune health

(Don't you just love this chart? Check out the normal bacteria that your body needs)

Have you heard of probiotics? Have you ever taken any? Do you know what they are? They are all over the news and blogs these days. Here is the scoop!

Probiotics are micro bacteria strains that can be used to restore or maintain the body's normal flora that gets disrupted from medications, foods, changes in hormones, diet, etc. The Provella Probiotic Dietary Supplements have a proprietary blend of 6 bacteria strains specifically chosen to support the female digestive, feminine and immune health. These small pills are not drugs but provide micro bacteria strains that your body actually needs. Did you know that not all bacteria is bad?  

Ever heard of Lactobacillus acidolphilus, Lactobacillus fermentum, Lactobacillus plantarum, Lactobacillus reuteri, Lactobacillus rhamnosus and Bifobacterium bifidum? Sounds like something I learned in Microbiology class! Enjoy this educational video about Provella and learn more about the bacterias.

 

Since the spring, I have been on a healthier lifestyle journey and take multivitamins daily with food. Just recently I started taking the Provella Probiotic Dietary Supplements which by the way isn't required to take with food. I was eager to participate in this product review so that I could see if these supplements would make a difference good or bad with my digestive,feminine or immune health. 

After two weeks of Provera I have to say that I really think they have helped my digestive health and keeping it regular as well as my sinus and seasonal allergies issues. This time of the year with the increased rain and increased mold counts I almost always have to take allergy medicine. So far I haven't taken any! I'm thinking my immune health must be doing pretty good to ward off my normal seasonal allergies and sinus issues. This could all be a combination of my healthier eating and exercise, daily vitamins and the added Provella probiotics. Since all is good, I'm keeping this up!

How about you? After reading this and watching the video have you learned anything new? Is this something you want to try? Guess what? You can print off a Provella coupon to SAVE $6 off and give it a try. Click HERE to get that coupon. You can also purchase Provella online at Drugstore.com.

I participated in a campaign on behalf of Mom Central Consulting for Provella. I received product samples to facilitate my review and a promotional item to thank me for participating. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.