Eat Well, Be Well

By: Kerry McKenzie

Have you ever used any of these reasons (excuses) to choose fast food or processed convenience foods over whole, fresh foods?

• I have picky eaters

• I’m a one (wo)man army

• I get confused about clean eating 

• Healthy food is too expensive (read more on this next week!)

Here are a few simple but effective, guilt-free solutions that are fun and will engage the whole family in a more nutritious lifestyle.

Have Themed Taste Tests
Guaranteed to tempt even the pickiest eaters!
• Wizard World: Pumpkin seeds, pumpkin juice (see recipe below), herbology salad, vegetable spice stew
• Pooh Bear: Honey apple bites, peanut butter sandwiches on whole wheat, Rabbit’s garden veggies
• Dinner and a Movie: Select foods to go along with the theme of the evening's feature, or let each child pick his favorite menu (within reason). Some suggestions: "Lady and the Tramp" featuring spaghetti and meatballs or "Finding Nemo" featuring fish and veggies.  However, be sure to sit and eat dinner first then move to the family room for movie time.
• Other possibilities: Meatless Mondays, taco Tuesdays, make your own pizza night, breakfast for dinner night, make your own salad night, Hawaiian luau night, etc.

Use Sugar Sense
Sugar…
• Decreases our immune system
• Increases insulin levels, causing the body to store excess carbs as fat
• Causes a rapid rise of adrenaline levels
• Can increase anxiety, difficulty concentrating and crankiness in children

Sweet alternatives!
• Appreciate the natural sweetness of fresh or frozen fruits
• Choose pure, raw, truly delicious, lower glycemic sweeteners such as: Raw honey, Raw coconut palm sugar or “coconut crystals”

Make Good Food Fun! 
• Garden, cook, bake, and prepare food with your kids. Teach them that food comes from the earth, not the pantry or fridge.
• Be flexible and indulge in tasty, nutritious treats, like the three- ingredient peanut butter cups that I include for you!

Recipes:

Tasty, Simple, 3-Ingredient Peanut Butter Cups

Ingredients:

12 ounces of dark chocolate chips (preferably organic)

1 cup of natural peanut butter (or Sunbutter in case of nut allergy)

1/3 cup of coconut oil (or butter if preferred)

Instructions:

1. Line a muffin pan with cupcake liners. They make the process much 

cleaner and tidier. You may use a mini muffin pan or a standard muffin pan.

2. Place a layer of the chocolate chips on the bottom of each cupcake liner.

3. Heat the peanut butter and coconut oil until the coconut oil is melted.

4. Stir the peanut butter mixture until it is nice and smooth.

5. Pour the peanut butter mixture over the chocolate chips.

6. Freeze for about 30 minutes. Server directly out of the freezer, and enjoy!

7. Store in an airtight container in the refrigerator for up to two weeks, or in the freezer for up to 6 weeks.

Pumpkin Power Juice

Ingredients:

5 cups apple juice (preferably organic)

1 cup pumpkin puree

1 teaspoon raw honey

A sprinkle of cinnamon and/or ground ginger

Instructions:

Combine all in a pitcher and stir well. Let sit for 30-60 minutes in the refrigerator, then strain out remaining solids and refrigerate until ice cold. Yields about six delicious cups.

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.