Get your Kids Excited about Eating Healthfully

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My girls love to eat healthy and this warms my heart. I have many clients who tell me that their kids are picky eaters or that they have no interest in trying new and healthy foods. Well, here are some tips they may just excite your kids about eating healthfully.

Play a game in the supermarket

Have each child pick out three snacks that they think are healthy to add to your cart. Getting them involved in the shopping process helps spark their interest in healthy eating. Empower them to make good food choices.

Get creative with cooking and let them help!

I make my girls whole grain pancakes that look like Mickey Mouse or a bowl of oatmeal with a smiley face made with raisins…little things like this get kids excited to eat healthy! There are great recipes out there that are kid-friendly and fun too—check out this website to give some a whirl.

Our government has some pretty awesome kids’ recipes too! Check them out!

Go for colorful

Kids are attracted to vibrant colors. I keep red, green, and yellow peppers on hand. My girls eat them like an apple. You can also cut them into strips and use ranch or hummus as a dip for them.

I keep frozen grapes and berries in the freezer. The perfect healthy snack or dessert. We also use them in smoothies.

Make up cool names for veggies

A 2009 study by the Robert Wood Johnson Foundation found that kids are more likely to eat food with cool names. Introduce them to power peas, x-ray vision carrots, or dinosaur trees (broccoli).

Grow your food

Kids love playing in the dirt! Easy to grow veggies like beans and tomatoes will excite them! Tomatoes in particular grow well in containers too—no big yard needed!

Eat together

Research shows that families that eat dinner together typically have healthier diets that are higher in fruits, vegetables, and calcium and lower in saturated fat.

Try these ideas out with your kiddos! I find that it actually keeps me on top of my nutrition too!

 

 

What I Mean by Real Food

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You know what my tagline is right? It’s, “We are real people who promote eating real food.”

I teach people how real food can prevent chronic conditions and I provide suggestions that work for the individual or family, sports team or corporation! This is not a diet! This is about building a healthy lifestyle. So what is real food, you ask. Here are some distinguishing facts about Real Food.

Real Foods have few ingredients,  are mostly unprocessed, and are nutritious.

There are several single-ingredient real foods. Think fruits and vegetables, low-fat cheese, lean chicken breast, plain Greek yogurt. There are so many healthy choices to choose from. There are some minimally processed real foods too, like whole grain bread or Kind bars for example. If a packaged food product has words on it you cannot pronounce, it is not real food!

The nutrition is what makes real food awesome. Whole, unprocessed foods are phenomenal for your health. Studies show again and again how these foods can prevent chronic illnesses and can help you to lose weight as well if you need to. A diet rich in nutrients helps weight loss by reducing nutritional deficiencies and preventing hunger.

Real Food is rich in protein.

Protein is absolutely essential as it is the building block to skin, cartilage, bones, and your blood. Eating a protein-rich diet helps you increase your metabolism, reduce hunger, and affects the production of hormones to help you maintain a healthy weight.

Real food sources of protein include lean meat, nuts, seeds, beans, legumes, and low-fat dairy.

Real Food is filled with fiber and antioxidants.

While I just promoted protein, do not misinterpret that as real food means avoiding carbs because real food carbs are good for you; in fact, they are imperative!

Whole grains like brown rice, quinoa, teff, millet, or even whole grain bread are fiber-rich. Whole grains have been shown to help reduce risk of Type II diabetes, heart disease, and even cancer. The combination of fiber and antioxidants makes whole grains so powerful.

Fruit, veggies, nuts and seeds are also packed with fiber and antioxidants.

When you eat fiber-rich foods, you are filling yourself up too, which helps with weight-loss efforts.

Want to give real food a go? Do you already eat a lot of real food, but fall for unhealthy indulgences a little too often? Feel free to email me at kspringer@kellyschoice.com to learn more about how I can help you. Once it becomes routine, you will find a real food way of life to be fun and easy!

By Kelly Springer, RD, MS, CDN

 

Healthy Snacks during the No White Flour Challenge

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I have been asked a lot of questions about how to maintain the No White Flour Challenge over the past week and perhaps the most frequently asked question is, “What do I do about snacking?” I know, I know, plain ol’ fruit and veggies can get boring, but you can “spice it up,” literally! This entry will give you some ideas of how to do that.

A lot of times, the white-flour food you crave can be combated if you choose a non-white-flour food with a similar texture, so I will categorize some snack choices based on texture.

Crunchy Snacks:

These crunchy snacks are way healthier than the crackers or chips that you tend to fill up on when craving a snack. Yes, I do have some fruit and veggies on this list, but they are oh-so-flavorful with the condiments or spices that I add.

– Carrot sticks, snap peas, green beans, celery, bell peppers with hummus

– Popcorn…pop it yourself…lightly salt it, and guess what? It’s a whole grain!

– Kale chips…preheat oven to 350…grab a bunch of kale, de-stem it, chop the leaves, brush olive oil on the leaves and place in a single layer on a parchment paper lined baking sheet.  Sprinkle with ¼ teaspoon of garlic powder and ¼ teaspoon of sea salt on them and bake for 12-15 minutes. Way better than chips

– Roasted chickpeas—so crunchy and fun. Check out the recipe on my website

– Organic corn tortilla chips with salsa. No white flour here, but with corn, you want to make sure it’s organic, otherwise it’s likely that it is genetically engineered!

What about cake…or cookies…or BROWNIES?

There are actually some whole grain flours you can use…or even non-grain flour like almond flour to make cake-like treats.  Try quinoa flour, brown rice flour, almond flour, or buckwheat flour.  Even whole wheat flour is an acceptable flour to make with.

Did you know that you can also make sweet treats with beans?! I kid you not. Check out the brownie recipe made with black beans that I posted on my website.

Even Harvard University School of Public Health is a proponent of making sweet treats with beans. Check out the delicious lemon-chickpea breakfast muffins! Yummier than cake!

If you are a cookie lover, you will love this “healthier” chocolate chip recipe using coconut oil and whole wheat flour.

Try these snacks anytime you are craving a white flour “delight.” If you don’t have time to bake, there are some whole grain treats you can buy at the store. There are some sweet Kind Bar flavors that combat my cookie cravings—try the Dark Chocolate Nuts + Sea Salt flavor!

Feel free to add your healthy snack ideas in my comment section below and keep rocking my NO White Flour Challenge!

 

 

Fill up on Fiber!

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As part of the NO WHITE FLOUR Challenge, I want to pass along some info. about fiber. When you consume fiber, your body is so happy! Fiber helps prevent so many ailments. Here are just a few of the positive effects of flour: it can help reduce your LDL (BAD) cholesterol; it can help prevent Type-2 Diabetes; it improves your bowels, and reduces your risk of many intestinal issues like diverticulitis and even colon cancer. It helps with weight loss because it fills you up.

Because of the way fiber fills you up, your cravings for those pestering processed foods will diminish. This is why I want to talk about fiber as part of the no white-flour challenge. You should aim for at least 30 grams of fiber a day. Here are some of my favorite high-fiber food choices and their fiber content.

  • Nuts & Seeds
    • Pine Nuts: 24 grams per ¼ cup
    • Ground Flaxseed: 16 grams per ¼ cup (great in yogurt, oatmeal, or smoothies)!
    • Almonds : 8 grams per ¼ cup
    • Pistachios: 6 grams per ¼ cup
    • Walnuts: 4 grams per ¼ cup
    • Brazil Nuts: 4 grams per ¼ cup
    • Sunflower seeds: 3 grams per ¼ cup
  • Whole Grains
    • Amaranth: 12 grams per ½ cup
    • Barley: 8 grams per cup
    • Faro: 8 grams per cup
    • Teff: 6 grams per cup
    • Quinoa: 5 grams per cup
    • Brown Rice: 4 grams per cup
  • Leafy Greens
    • Turnip Greens: 5 grams per cup
    • Mustard Greens: 5 grams per cup
    • Collard Greens: 5 grams per cup
    • Spinach: 4 grams per cup
    • Swiss Chard: 4 grams per cup
  • More Veggies
    • Acorn Squash: 9 grams per cup
    • Peas: 7 grams per ½ cup
    • Brussels Sprouts: 6 grams per cup
    • Jicama: 6 grams per cup
    • Broccoli: 5 grams per cup
    • Cauliflower: 5 grams per cup
  • Beans & Legumes
    • Navy Beans: 19 grams per cup
    • Adzuki Beans: 17 grams per cup
    • Lentils: 16 grams per cup
    • Kidney Beans: 16 grams per cup
    • Black Beans: 15 grams per cup
    • Lima Beans: 14 grams per cup
    • Chickpeas: 12 grams per cup
  • Fruit
    • Raspberries: 8 grams per cup
    • Black Berries: 8 grams per cup
    • Pears (1 medium size): 6 grams
    • Blueberries: 5 grams per cup
    • Orange (1 medium): 4 grams
    • Apple (1 medium) 4 grams

How’s that for you? Almost 40 food recommendations to help you through the NO WHITE FLOUR Challenge! If there are foods you have never heard of; head on over to my website for recipes that incorporate them. I’ll be adding more recipes throughout this challenge!

               

New Year’s Resolution: Convert your Kids to Healthy Snackers

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Childhood obesity is an epidemic in our country. It’s not uncommon for children to be overweight, but think about the convenience foods on the market. They are loaded with sugar…even some foods that we think are “healthy.”  And. sugar converts to fat and has even spiked incidents of type-2 diabetes in children

Start reading labels when you go grocery shopping and have your children “investigate” with you. Look at yogurt for example; it’s marketed as healthy, but many yogurts have 16 or more grams of sugar. That’s crazy—every four grams of sugar represents a teaspoon and your kids up to the age of 8 really should not be having more than 3 to 4 teaspoons of added sugar per day. This means that one container of yogurt could take up all the added sugar they should have in a day (try plain Greek yogurt instead and add fruit for sweetness).  Older kids and teenagers should limit themselves to no more than 5 to 8 teaspoons of added sugar each day.

You will find that sugar is everywhere when it comes to packaged foods, so your best bet is to try to get your kids hooked on fresh fruit for a sweet treat. Here are some other healthy snack ideas:

  • Mixed Nuts
  • Trail Mix
  • Edamame Poppers
  • Hummus Dippers
  • Greek Yogurt and Granola
  • Tuna and Whole Grain Crackers
  • Roasted Chickpeas
  • Popcorn
  • String Cheese
  • Hardboiled Eggs
  • Greek Yogurt & Berries
  • Dried Fruit
  • Frozen Watermelon Kiwi Or Grapes
  • Melon Kabobs
  • Cherry Tomato & Cheese Kabobs
  • Whole Grain Cereal Dry

Also make sure that your kids drink a lot of water, avoid soda, and when they drink juice, make sure that it is 100 percent fruit juice.

I hope these tips help you help your kids! It takes a little planning, but the snacks I listed are “almost” as convenient as sugary granola bars, yogurts and other not-so-healthy snacks that are marketed otherwise.

Help prevent cancer this New Year

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The scary “c” word is hard to think about. Chances are you have known someone diagnosed with cancer. In fact, 40 percent of all men and women will be diagnosed with cancer at some point in their lifetime! It’s a terrible, terrible disease, one that you wouldn’t wish upon even your worst enemy.

Unless the person has been previously diagnosed with cancer, it’s rare that I have a client who creates a New Year’s Resolution about developing a cancer prevention plan. In my series about New Year’s Resolutions, I am including this because I think it’s a great one for everyone to have! Here are my top tips to help prevent cancer through your food choices.

Tip # 1: Focus on eating mostly WHOLE foods.

You don’t have to become a vegetarian on my cancer prevention plan, rather, just eat food in their most original form. Eat potatoes, not potato chips or French fries. Aim to have half of your plate be vegetables and include dairy and a lean meat. Try to kick out most of the processed food in your diet.

Tip # 2: Get serious about increasing your fruit and veggie intake!

Fruits and vegetables contain fiber, antioxidants, vitamins, and minerals. They contain minimal fat, sodium, and calories. These characteristics are what your immune system requires to protect against illness, including cancer! Try to get in at least five servings of veggies and fruit!

Tip # 3: Reduce your meat intake and increase your fiber!

While I mentioned that you don’t need to become a vegetarian on my cancer prevention plan, you should at least reduce your meat intake. Research does show that vegetarians are 50 percent less likely to get diagnosed with cancer. The main reason for this is that meat lacks fiber, so reduce your meat intake and increase your fiber intake.

You will automatically increase your fiber intake by following tip # 2. Another way to increase your fiber is by consuming whole grains, which in part, is what tip # 1 includes. Have oatmeal for breakfast. Have whole-grain bread when you eat sandwiches. Have brown rice, wild rice, quinoa, or millet with your dinner.

When it comes to meat, pay special attention to reducing red meat and processed meats (deli meat, hotdogs, sausage, bacon, etc.). Reduce the portion sizes of meat. Consider adding it for flavor in a casserole instead of having a whole hunk of it as the main portion of your meal—see it more as a condiment!

Tip #4: Get 30 minutes of exercise a day!

Most people don’t associate exercise with cancer prevention, but there is a huge association! Physical activity decreases the risk of colon, endometrial and postmenopausal breast cancer. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous physical activity every day. Definitely be under a doctor’s guidance if you are not used to regular exercise.

I sincerely hope you follow these tips not just for the New Year, but as a lifestyle. Not only will they help lower your risk of cancer, they will help you live a healthier life for a long time!

 

10 Tips for a Healthy 2017

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Each New Year comes with new goals to reach. The start of 2017 is the perfect opportunity for you to make some changes. You know that diet you keep putting off? The gym you keep telling yourself you’ll go too? That one snack you told yourself you’d stop eating the whole box of? Well, now is the time to finally start making those changes and start living a healthier life.. We have put together “10 Tips to a healthy 2017” to help make 2017 your healthiest year yet! From everyone at Kelly’s Choice, Happy New Year! We wish you nothing but health and happiness in 2017.

  1. Eat more veggies:

Half of your plate should be fruits and vegetables. As a dietitian I am always pushing veggies, whether they be frozen or fresh. Any way you can get them, eat more veggies!

  1. Eat more whole grains:

Half of your grains should be whole grains. Whole grains have vitamins, minerals, and lots of fiber, which are all beneficial to your health. Switch to whole grains like whole wheat bread, brown rice, and whole wheat pasta.

  1. Eat a variety of proteins:

When people think of protein, they usually just think of meat. Try focusing on eating a variety of protein like nuts, beans, soy products such as tofu, eggs, and seafood. If you eat a variety of protein, you get a variety of vitamins and minerals too.

  1. Plan out your meals for the week

Take the time to plan out your meals for the week. This can be fun—get your family involved, let each person pick a dinner to make, post the dinner menu in the kitchen so no one has to ask “What’s for dinner?”

  1. Meal prep

Pick a day to meal prep for the week so it’s easier to eat healthy on a busy schedule. Make all of your meals for the week ahead of time or just pre-package some snacks- anything helps!

  1. Drink more water

I am always encouraging everyone to drink more water! Carry a water bottle around with you at all times.  Staying hydrated is so important, especially for my athletes!

  1. Get more sleep

Make sure you’re aiming to get 8 hours of sleep per night. Not getting enough sleep can be really detrimental to your health.

  1. Get more exercise

Start exercising more! Whether it be getting a gym membership or starting to take walks after dinner, get up and move more!

  1. Positive Mondays

Start every Monday with three new goals you have for the week. Be positive on Mondays to start the week off strong! A positive Monday makes for a more productive week.

  1. Strive for balance

Over the years, I’ve realized how important balance is. When it comes to living a healthy lifestyle, don’t forget to treat yourself once in a while.