Beef Free Range & Grass Fed–It’s What’s for Dinner

Nothing has developed from eating grains. Think about that statement for a minute. Can you think of any animal that has been able to eat only grains in order to survive and thrive? Absolutely not; so why should our beef be strictly grain fed animals? Not only are the cows grain fed, they are also kept in big pens and are shot full of hormones, antibiotics and steroids in order to keep them disease free and bulky enough to sell on the market.

If you look back fifty or sixty years ago, almost all beef was grass fed. Remember the whole cowboy routine where the cattle would be driven across the plains? That was how it was always done. The only problem with this method was it took a long for the beef to put on enough weight to slaughter, think four to five years.

Today, cattle are around 14 to 16 months at the time of slaughter. Now tell me how a cattle is supposed to go from 80 pounds at birth to 1,200 pounds at slaughter in just over a year. It takes enormous quantities of grains, protein supplements, antibiotics and growth hormones to put on that much weight that fast.

The most dangerous thing with a ruminant [cows are called ruminant because they have four stomachs and chew cud] on a grain diet is bloat. We commonly know about this issue with pets, but we never consider it with cows. The starch from the grain prevent gas from being expelled the normal way, so the cow’s stomach fills up with air and turns on itself, blocking the flow of blood to vital organs and pressing against the cow’s lungs. If this is not corrected immediately, the cow could suffocate.

Grain-fed animals are more susceptible to a form of cow heartburn, called acidosis. Usually this causes the ruminant to get very sick and need antibiotics. Many of the cattle farms today keep a continual stream of antibiotics flowing for their cattle so they do not have to continuously pay a veterinarian to come out and take a look at the same issue over and over. Why not solve the problem all together and use the antibiotics all the time?

This overuse of antibiotics is not only dangerous to the cows; it also has a lasting effect on us. Feedlot beef, as we know it today, would be impossible to maintain if it weren’t for the routine use of antibiotics. Unfortunately this leads to the development of antibiotic-resistant bacteria, creating new super-bugs that are growing stronger against the antibiotics that we are using, forcing scientists to produce stronger drugs and cattle farmers to raise prices to cover these costs.

Grain-fed cattle also have a higher susceptibility to E. coli bacteria due to the acidity that forms in their intestinal tracts. Cattle digestive systems are naturally Ph neutral and the E. coli bacteria thrive in acidic habitats. This increases our risk of getting E. coli when we eat undercooked meat.

Unlike grain-fed cattle, grass-fed beef is not full of all the antibiotics and hormones and take the time to bulk up instead of trying to force it. Because of this, the grass-fed beef is not only lower in overall fat and saturated fat, but it also has the added advantage of providing more omega-3 fats. These omega-3s are found in grass, which is another source high in these good fats. Once cattle are fed grain, they start losing the omega-3s from their tissues and generally only have a remaining five percent left by the time they go to market.

Because of these high amounts of good fats, grass fed beef has a bigger flavor profile that beef is supposed to have. Also because of the omega-3s, grass fed cattle are almost four times higher in Vitamin E and are much higher in CLA (conjugated linoleic acid), which is associated with lowering the risk of cancer.

The next time you get a chance, try grass-fed beef and see what nature intended natural beef to taste like. Your body will thank you and the cattle farmers who are trying to do right by nature will thank you. Just one last tip, don’t expect the grass-fed beef to taste the same as the beef you have been consuming; it is quite different in process. Keep an open mind and let your pallet explore what real meat should taste like.

Marinated Chicken and Bell Pepper Wraps

What You Need:

2/3 C of lime juice
1 tbsp salt free seasoning blend
1 tbsp ground cumin
1 tsp pepper
1 tsp chili powder
1/2 tsp garlic powder
1 lb. boneless skinless chicken breasts cut into strips
1 green bell pepper, julienne
1 sweet red bell pepper, julienne
1 onion, halved and sliced thin
6 (8 in.) flour tortillas

How to Make It:

Pour the lime juice into a mixing bowl.
Whisk in the seasoning blend, cumin, pepper, chili powder and garlic powder.
Remove 2 tbsp of the lime juice mixture and set aside.
Pour the remaining juice mixture into a sealable plastic bag.
Add the chicken strips, seal and turn to coat well.
Refrigerate for 30 minutes, turning the bag occasionally.
Spray a skillet with a non stick cooking spray and place over medium heat.
Place both types of peppers and the onion into the skillet.
Sauté the vegetables for 5 minutes or until crisp tender.
Remove to a bowl and set aside.
Remove the chicken from the juice and discard the juice.
Place the chicken into the skillet used for the vegetables.
Add the reserved lime juice mixture.
Cook the chicken for 5 minutes, stirring occasionally, or until the chicken is cooked through.
Return the vegetables to the skillet and cook for 3 minutes or until hot, stirring occasionally.
Spoon the chicken vegetable mixture down the center of each tortilla.
Fold the tortilla’s around the filling to enclose.

Makes 6 wraps

This healthy wrap is enhanced by the lime juice marinade. Low on fat but high on taste this sandwich will ensure a healthy lunch for the entire family. Use any type of bell peppers you like including yellow, orange or even purple. The colorful vegetables help when it comes to feeding vegetables to our children.

Preparation Time: approximately 10 minutes
Marinating Time: approximately 30 minutes
Cooking Time: approximately 13 minutes
Total Time: approximately 53 minutes

Nutritional Information: (approximate value per wrap)
Calories 199; Fat 2g; Saturated Fat 0g; Carbohydrates 23g; Protein 22g; Fiber 3g
Cholesterol 44 mg; Sodium 96 mg

Is Organic Really That Important

Organic foods have become one of the most popular topics around the globe. People are becoming more concerned each day with the amount of pesticides that are being used to grow certain items of produce. Genetically modified foods are also a growing concern. Many of these are viable issues, but some make less sense than others.

There are some simple tips to figuring out what foods to buy organic, and which ones are not cost savvy. Here are a few guidelines to follow when making your final decision at the grocery store.

Fruit

The first thing you see when you walk into a grocery store is usually a plethora of fruits and vegetables all grouped into one giant space. This is the fist situation to avoid. Look for organic produce that is separated from the traditional. The reason this is so important is because the sprayers that keep the fruits and veggies cool and moist can actually wash pesticides off of the traditional produce onto the outside of the organic produce. If there is not a separation, ask your store manager if they would mind separating it in the future.

Oranges, bananas, cantaloupe and watermelon all have one thing in common – thick outer layers. Ok, so maybe they have more than that in common, but the thick rind is what I was talking about. With thin outer layers, the actual edible fruit is exposed to pesticides, so it is more important to buy fruits like grapes, apples, berries and kiwi organic. Take a look at the outer layers and make a decision, just remember, the thicker the skin, the less important it is to buy organic.

Vegetables

Vegetables work in much the same way as fruits. Tomatoes, while technically a fruit, are usually found in the vegetable isles and are important to buy organic because of their thin outer covering. The same applies for bell peppers, mushrooms, corn, green beans, cucumbers, and leafy greens. Vegetables like asparagus, avocado, broccoli and onions are fine to buy au-natural.

According to the theory above, asparagus and broccoli should not be on this list, as they do not have thick skin. There is a reason for this we will get to in just a second. Grains are also slightly different. While most grains do not have thick outer shells, they are not as important to buy organic because there are fewer pesticides used on that type of crop due to their delicate growing conditions, which is the same reason for the asparagus and broccoli. Not many pests bother these crops, therefore no pesticide needed.

Meat/Dairy

In the meat and dairy section, beware the term ‘Natural’ as it means absolutely nothing. ‘Natural’ is not an officially monitored term by the FDA and anyone is allowed to put it on their packaging without any repercussions. The only label to look for is ‘Certified Organic’ which has been approved by the FDA to mean the packaged food is, well, certified as organic.

Just remember that produce with thick outer shells or rinds are less important to buy as organic because the outer layer will be removed before eating. As with meat, just remember that there is no guideline to go with the ‘Natural’ designation – so look for the ‘Certified Organic’ label to be sure you are getting the best protein.

Eating Gluten Free

Gluten is a protein found in wheat, rye and barley. Since many of the flour used for baking is made from these three grains, until recently, it was extremely difficult to find commercially produced flour, cereal and any baked goods. Flour is sometimes used as a main ingredient, as in gravy. Other times it is more difficult to notice as it is just used as a filler to bulk out a powder-like item, like instant coffee and curry powder. Today, we are learning how to manage with gluten allergies and doing so with incredibly delicious, gluten-free recipes.

Substituting Gluten

The gluten is what keeps cookies, cakes and pies soft, moist and held together. It makes baked goods have their texture because of the air getting trapped within the sticky boundaries of the gluten. When gluten isn’t present, we need to find other substances that can form a sticky shield to hold the gasses in.

Xanthum Gum comes from the dried cell coat of a Zanthomonas campestris. Since it is made in a laboratory, xanthum gum is scientifically sticky. Guar Gum is another, more natural binder. A powder is created from the seed of the Cyamopsis tetragonolobus plant and is an excellent substitute for gluten. These alternative sticky-substitutes can easily be found in any health food store.

Gluten free substitutes

Every day someone is coming up with a new way to substitute a common item into recipes that call for gluten. There are ways to substitute combinations of ingredients, cup for cup, where you would use any of the three main gluten-based flours. Let’s take a look at some of the less common substitutes for gluten and open up the realm of possibilities.

Potato Starch Flour

Potato Starch Flour is a great substitute. The thickening that this flour provides is outstanding and because of the high starch component, the ingredients bind to it like glue. Mix a little with water first to help hydrate the granules and get the glue working, then substitute potato starch flour in your recipe, cutting the amount of flour needed in half to get the right proportions.

Tapioca Flour

This light, white, very smooth flour comes from the cassava root. You might be familiar with the chewy little balls found in tapioca pudding, so you can imagine how well it reacts with baked goods. Anything that needs to be chewy, like French bread or white bread, could use this kind of flour.

Soy Flour

High in protein, soy flour has a nutty taste and a smooth texture due to the high fat content. Soy flour is usually used in combination with other flours, to make baked goods such as brownies, cookies and muffins. Since soy flour can stand up to almost every thing, it is also good to combine with nuts and or fruits.

Brown Rice Flour

This gluten substitute comes from unpolished brown rice. Because this ingredient contains bran, it has a higher nutritional value that traditional flour. This type of flour is used best in more dense breads.

Timing Matters in Eating Healthy

Sugar, which is not processed immediately by the body as energy, is turned into insulin and stored as fat for later use. When you are trying to combine eating, being active and either weight loss or management, timing is everything. The way the body breaks down different types of food and when each of those substances are either used or stored, is an important aspect when it comes to managing weight.

When we consume food, our body converts carbohydrates into immediate blood sugar, also known as glucose, which is our main source of energy. Depending on our blood sugar level, we will feel energetic or extremely sluggish. Blood sugar levels also have an effect on how hungry we are and what we crave. Finally, blood sugar determines whether we burn fat or store it away for another time.

Insulin is a hormone, produced by our pancreas that moves blood sugar throughout our body where it is used as energy. When the body is overwhelmed with carbohydrate-rich foods, the pancreas produces insulin like crazy to tell the body to start cranking out the blood sugar for the body to use as energy and reducing the amount of blood sugar in the body. Insulin is actually meant to tell your body to use the energy to lower blood sugar.

Our body sees all of the signals that there is plenty of energy ready for use at the drop of a hat and backs off burning fat and starts to fill up the reserve stores. The biggest part to worry about is not the fact that our body stores fat, but when the blood sugar drops afterwards and forces us to crave more high-sugar foods that starts the cycle all over again while just trying to take in more sugar to balance the sudden dip.

Of course simple carbohydrates are the first to be converted to blood sugar by the body, but eventually everything ends up breaking down and getting stored as fat. The trick is to keep your blood sugar levels even instead of this roller coaster of blood sugar. Once your body gets used to having high blood sugar levels at all times, the insulin becomes non-existent to your body, leading to the onset of Type-2 diabetes.

Once your body no longer recognizes the insulin is there to help you reduce your blood sugar, you start storing everything as fat. When you are trying to lose weight or manage the weight you are currently at, having everything stored as fat completely defeats the purpose you are trying to accomplish. Eating the right foods at the right times during the day will help you maintain your insulin levels and keep you from bingeing on sweet treats.

A great way to figure out how your body is reacting to different foods, keep a journal of what you eat and how you are feeling shortly afterwards. Note when you feel the sugar “crash” during the day and also when you are craving certain foods. By keeping this journal and paying attention to what you are eating, you will be able to keep a better handle on your weight loss or management because you are tracking your blood sugar levels.

Sugarty-Boogarty-Boo

Name any holiday, off the top of your head, any at all. What is one thing that almost every holiday has in common? No, not family getting together or watching Uncle Ed fall asleep on the couch watching a football game, but think more on the childhood level. Candy. Yes, candy. That sugary, caramelized, marsh mellowed, chocolate-dipped goodness called candy.

The reason we are looking at a single holiday event is because, due to the excess of candy ingested, it is easier to see the effects that take place. Most candy is made up of two dangerous ingredients - hydrogenated fat (trans-fatty acids) and sugar. We saw the removal of trans fats from almost all restaurants because they were finding a direct link to heart disease, type 2 diabetes and even Alzheimer’s disease. Studies have shown that trans fats don’t allow for any safe level of intake.

What about that sugar? The common denominator with almost every jaw-breaking, teeth-rotting, incredibly tasty piece of candy out there that has it’s spell on us, urging us to satisfy that one last sweet tooth addiction. Leaving the kids out of it, consider this fun fact; the typical adult consumes 15 to 20 teaspoons a day - we definitely have a lot to learn.

The Low Down on Sugar
Sugar comes in many forms including white sugar (sucrose, aka table sugar), brown sugar, cane sugar, sugar in the raw, high fructose corn syrup, maple syrup, candies, pop, jams, ketchup, baked goods, juice, several packaged foods and many low-fat products for added taste. Refined flour, chips, pretzels, muffins, white rice and pasta also end up as sugar in our body. Although sugars are safest in their natural, unprocessed forms such as maple syrup, honey or sugar in the raw – all forms of sugar possess similar health risks.

Energy Highs and Lows
When we consume foods high in sugar, the glucose enters the bloodstream, quickly causing blood sugar to rise. Insulin is then secreted by the pancreas, which causes the sugars to enter the cells. This sugar is either used as immediate energy or stored as fat to be used by the body later. Once the sugar is used up for energy, the levels in the blood quickly fall back to normal or even below normal.

During the holidays this ebb and flow is quite evident in children. They get all wound up, running around like crazy, then crash out on the floor amidst their toys, where they are found lying asleep in a ball and chaos all around. This drop then triggers another craving for sugar to restore the balance that once was, causing the process to start all over again.

Compromised Immunity
In the early 1970s, studies were done – and again in 1997 – that showed a suppression of white blood cells after sugar was consumed. White blood cells act as the body’s first line of defense against a virus or bacterial infection. This leaves our immune system weakened and compromised, and to top it all off, this process increases exponentially with the regular consumption of sugar. Many doctors have noted that adults who snack on sweets at their desk are usually the ones admitted with the flu, shingles and other illnesses.

Sweets and Aging
Glycation is a process where sugar molecules abnormally attach themselves to cells in the body. This imbalance of sugar causes the cells to begin to shrink, dehydrate and wrinkle. When this occurs, tissue elasticity reduces and causes sagging of the skin, stiffening of the arteries and organ function goes out the window. Sugar also has an effect on the brain, eyes and nervous system, and don’t forget about what it does to your teeth.

To Sum It Up

Reducing your sugar intake is a great step to take if you want to avoid the highs and lows, keep your immunity up and prevent aging. Of course, cutting out sugar all together is the best way, but take it one step at a time and eventually you will get there. Make sure you consult your physician before making any drastic changes to your diet and keep an eye on your insulin levels at all times. The next time you go to grab for that delightful piece of chocolate-covered caramel, think about the kids you see during the holiday season – then opt for a more nutritious snack.

Eating for Energy

The body uses different nutrients to provide lasting energy at each stage of activity. Those who are generally more active must load up on the carbohydrates since they are the first nutrients to be turned into energy. Proteins are used for muscle recovery by allowing the body to produce some amino acids, which are not normally found in the body, but still required for active people. There are many different ways to eat in order to get the energy you need; it is as simple as figuring out what type of active life you are leading and how each nutrient works with or against you.

Substances That Provide Energy

Carbohydrates are compounds made up of sugars and are classified by the number of sugar units contained: monosaccharides, such as glucose and fructose contain a single simple sugar. Disaccharides, such as sucrose and lactose, contain more complex sugar structures. Oligosaccharides and polysaccharides, such as starch, glycogen, and cellulose are the most complex and as such, are the most difficult to break down and transform into energy.

Proteins consist of amino acids joined by peptide bonds, creating an organic nutrient. The body cannot manufacture some of the essential amino acids found in proteins, so the body relies on the diet providing these nutrients. Proteins are broken down through digestion into free amino acids, which the body can then use for energy.

Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are un-branched hydrocarbon chains, which basically mean the bonds that connect them make up saturated fatty acids (single bonds) or unsaturated fatty acids (double bonds). Fats are important to help keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature stable. They also help in maintaining healthy skin, nails and hair. Just like amino acids, the body does not manufacture certain fatty acids, termed essential fatty acids, which must be further supplied by the diet. Fats are basically the reserve store of energy for the body.

Substances That Support Metabolism

One of the main reasons the substances above create energy is that they supply stored energy, which is broken down by metabolism. When foods are broken down by metabolism, they release their stored energy and transfer that energy to our bodies. Of course, many people start to see a decline in their metabolism as they age, but there are a few substances to focus on to help support and maintain a healthy metabolism for a longer period of time.

Trace elements, salts and ions such as copper and iron are some of the minerals that help make up dietary minerals, which are necessary to assisting your metabolism. Vitamins are a key to a healthy metabolism. As organic compounds, they usually act as coenzymes or cofactors to help break down various proteins in the body.

Water is the universal solvent, which means it helps break down almost every thing our body throws at it. Since our bodies are made up of over 70% water, it only makes sense that this is an essential part to maintaining a healthy metabolism.

By understanding what makes up stored energy and what breaks it down into usable piece, you can better understand how to eat correctly for the maximum energy. If you have any questions, there are numerous resources, from your family physician to the trainer at your local gym. Get with a licensed professional to help determine the plan that is best for you.

Sprouting Grains – Why it’s Healthier than Not

Grains are possibly one of the healthiest foods on the earth. They are filled with Omega 3s and also provide a great daily amount of roughage to support intestinal health. There is another type of grain, which is becoming more popular with each passing month. Sprouted grains are starting to show up in everything from breads, to salads and even pastas. There is, however, a vast difference between regular grain and sprouted grain for the nutritional aspect as well as taste.

There are three main differences between sprouted grain and whole grain: 1) sprouting activates food enzymes; 2) sprouting increases vitamin content, and 3) sprouting neutralizes anti-nutrients like phytic acid which bind up your ability to fully absorb minerals.

When examining the nutrient density of sprouted wheat to un-sprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as un-sprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain. Another plus is that it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues and diabetes.

When grains, seeds and nuts are germinated, their nutritional content changes and, if they are kept un-cooked, they retain their natural plant enzymes which boost metabolism and give the body a much needed increase in vitamins and minerals. The enzymes present are beneficial for helping aid in the digestion of the seeds and nuts in the digestive tract. As well as retaining the enzymes, they also retain the nutrients that would otherwise be destroyed by cooking. Sprouted grains, seeds and nuts also encourage the growth of good bacteria, known as pro-biotics, which help to keep the colon clean, and are high in protective antioxidants.

Sprouts, as well as being very digestible, are a good source of fiber and protein, and are high in vitamins and minerals. As an example, sunflower sprouts are high in vitamins A and C, while mung bean sprouts are high in vitamin C, iron, and potassium. Most seeds are high in phosphorus, which is important for alertness, increased mental abilities, and healthy bones and teeth.

When cooked, wheat can cause mucus buildup, allergic reactions and even constipate the digestive tract, reducing the ability for the body to absorb the nutrients. In its sprouted form, the starch is converted to simple sugars, easier to for the body to break down into energy, meaning that many wheat intolerant people are able to eat sprouted wheat bread without any problems.

Flourless bread is made with grains and legumes that are sprouted before grinding into flour. Sprouted grains have increased vitamin and nutrient content because the seed is first sprouted, making it alive and active in its growth process, allowing the ground meal to retain those nutrients.

Some of these sprouted grain breads take on a very sweet taste because sprouting changes some starches in grains to sugars. In addition, the bread is moist and is made without yeast. The bread can also be made with no or low salt, and it is sometimes flavored with raisin and cinnamon to make the bread almost dessert-like. Sprouted breads are generally denser, allowing the fruits to evenly spread throughout instead of sinking to the bottom.

Sprouted grain breads incorporate ingredients in the most unrefined stage possible. This is why these sprouted grain breads are often referred to as live food. They do not contain highly processed flours and the nutrients have not been stripped from the grain and then added back into the product later on.

Sprouted grain breads are very healthy. For the most part, sprouted grain breads use organic ingredients and are grown without pesticides and herbicides. They have a low glycemic index of about 45 and are low in saturated fat.

The sprouted grains used most often for these flourless breads include wheat, millet, and spelt. No matter if you use the sprouts on a salad, just as they are, or grind them into flour for baking purposes, having a regular diet consisting of sprouted grains is beneficial to optimal digestive health, and they taste great too.

Inexpensive yet Healthy Foods

With the economy just starting to pick back up, people are still looking for an inexpensive way to eat healthy. There are numerous options for eating healthy and more often than not, it is less expensive to fix a healthy meal at home rather than eat one out. When preparing that fantastic healthy meal at home, it helps to know what kinds of foods that are high quality for not-so-high prices.

Quinoa

For the group of people who must have pasta at least three times a day, quinoa is a great alternative without all of the carbs and for a fraction of the price. Finding quinoa in the bulk isle is a steal; it is easy to prepare, completely healthy and cheap as all get-out. Quinoa is more like a grain than pasta, but can double in some of the same ways that pasta does, plus it is a great addition to salads.

Oats

Oats are one of the most, if not THE most, versatile foods around. They taste like whatever you cook them with, they can be creamy or crunchy, baked, fried, sautéed; you name it, oats can probably do it. The bigger the container, the cheaper it will be. Oats are loaded with fiber and contain a decent amount of calories for the serving size.

Frozen Fruits and Veggies

Many people have the misconception that fresh fruits and vegetables are the best way to go. It turns out that many of the fresh produce you see in the store, is actually around a week old by the time you pick it up and give it a squeeze. Once picked, produce begins to lose its nutrients, so by the time it gets to the store, there aren’t much of the original nutrients left.

Frozen produce is typically flash-frozen 24-48 hours after picking, locking in the highest concentration of nutrients available. Since they come in packages, they tend to be cheaper by the pound than their plump partners and can store for longer periods of time. The next time you go to the store, take a look at the price of frozen spinach versus fresh spinach. Even if they are priced around the same mark, think about how long the fresh spinach has been sitting there

Brown Rice

Not only is brown rice healthy, with around 4 grams of protein, 2 grams of fiber and only 170 calories per serving, it is dirt-cheap. The great thing about rice is the servings are measured by dry volume, which means, when the rice is cooked, your serving size nearly doubles. Brown rice can be used in burritos, casseroles, fried rice and is even hearty enough to stand up in many stews.

Beans

No matter if you buy bean from the bulk isle or get them in a can, they are cheap and packed with protein. Out of the hundreds of varieties, there are countless numbers of ways to utilize beans in your cooking.

Eating healthy does not have to break the bank. Just look for nutritional food that is fresh and vibrant and you can’t go wrong. Another idea for healthy eating on a dime is to keep the meal simple. Keeping a meal simple is usually the best way to make sure all of the nutrients are there and it allows you to taste everything in the dish. Make a quick trip to the store, pick up a few of the healthy items listed above and see what you and your family can create.

Getting Your Kids to Eat Healthy Foods

Getting kids to eat healthy is similar to trying to herd cats. There are so many reasons that kids can give as to why they don’t want to, should not and quite possibly will kill over if they even take a single bite of this “good” food. Spanning from not tasting good – even though they have never tried it – to the fact they think they may be allergic to the food in question, kids are masters at dodging the proverbial ball of health food. There are, however, a few ways to get your kids to try new foods. After all, they have an arsenal of reasons why not to eat it, why not keep your own stockpile of weaponry to get them to eat the food they don’t want to.

Be a Role Model

Children’s minds are like a piece of bread, soaking up all of the oil surrounding it. Being a role model and continually trying new foods in front of and with your child can help to shape their ideas about trying new things. It is important to let your kids see that it is ok, and even fun, to try new things from time to time. Demonstrating the adventure and intrigue of trying new foods will stick in your child’s memory for the rest of their life.

Meal Plan Together

Kids are more apt to eat something they made, or at least planned to make. Letting your kids design the weekly meal, and even help cook the meals increases the chance they will try and like foods you are preparing.

Children are stimulated and become completely engrossed when they have the opportunity to get into a hands-on position. By allowing them to help plan the meals and to prepare and cook the food, children see exactly what goes in to the pot and there are fewer surprises for them to come up with the excuse they don’t like what is in it.

Keep Healthy Options

Nothing is worse than watching your kid look for a snack, finding nothing healthy and heading right for the ice cream with chocolate sauce and whip cream. Children learn from, and rely heavily on the ability to make their own decisions, whether it is on what clothes they want to wear to the types of foods they want to eat. It is important to offer a wide variety of choices to your kids. Just remember to respect their likes and dislikes and change the different options up frequently so they don’t get bored.

Conclusion

Getting your children to eat healthy is as simple as letting them get involved. Interacting with all of their senses, suddenly trying new foods becomes fun and intriguing. Allowing children to help out in preparing the meal builds a sense of pride and accomplishment. If all else fails, throw some new fruits and veggies in the blender with a little honey and they will never know the delicious smoothie they are drinking is actually good for them. Hiding the foods they don’t like, inside of foods they love, is a great fail-safe weapon to keep locked and loaded.