Holiday parties and sugar high's...keeping kids healthy

In most schools celebrating the holidays with a classroom party is common. Although some kids may not celebrate Easter many may celebrate Passover or other holidays and a general Spring party is usually provided. I like to see parties that don't have the normal fare of sugar laden, color entrenched, preservative rich foods. I know I have been on the rampage recently with all of the sugar stuff but I really want to continue to educate parents and schools about the high content of these unnecessary ingredients. 

For this years Spring party consider some of these ideas for special treats instead of all of the candy and sweets:

1. Colored hard boiled eggs (use natural dyes such as beet or cranberry concentrates and water used for boiling spinach)

2. Deviled eggs with funny faces using olives

3. Healthier dirt cake (banana pudding or vanilla yogurt with graham cracker crumbs on top and fruit twists (worms) coming out of the crumbs)

4. Assorted cheese cubes, crackers and fruit tray

5. Hummus with carrots (can be arranged in mini Terra cotta pots)

6. Popcorn balls or plain popcorn- low fat no butter popcorn

7. Rainbow fruit kebabs (cantaloupe, honeydew, grapes, strawberries)

8. Small rice cakes topped with guacamole and yogurt covered raisins

And for those filled Easter eggs consider using the following instead of candy: Stickers, erasers, bouncy balls, playdoh, sidewalk chalk, coupons for special tasks and money.  

For more party ideas sign up for our free weekly e-newsletter at www.ABCDEatRight.com or purchase our Parent Handouts and Adult Challenges Workbook for $10. Click here to visit website.

Why do I blog for healthy kids?

I write about kids health and nutrition because

I can, I should and I desire to.

Over five years ago I had my first child and dove right into motherhood with all sorts of delusions about feeding children. Breast milk was my first challenge which after a rough start went successfully. Then at around six months of age I started our son on solids which proved to be challenging. As I sat day after day trying to figure out what to feed him that would boost his nutrition I realized that other parents were likely in the same boat. Our daughter was born three years later and around the time that I started her on solids Mrs. Obama started her Let's Move Initiative and Jamie Oliver began his North American promotion to help our schools. As I sat nursing and feeding our daughter I thought to myself..I can help! I want to help! I should help because I am a nutrition expert!  I decided that I could jump in and spread the word about childhood nutrition and help decrease the childhood obesity epidemic as well as the chronic diseases that accompany obesity. I started a free weekly e-newsletter, started soliciting local schools, started a school garden at my son's preschool and then eventually launched my blog all under the name of ABCD Eat Right. I write about weekly topics that encourage healthy habits, promote physical activity, provide healthy recipes and discuss ways to involve kids in healthy art or activities. I continue to write because I know that parents have questions and may not know who to ask so I aspire to be there for them!
Happy blogging!

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Healthy quotes...Day 2 of Health Activists Writers Month Challenge!

"The better nutrition you have, the better life you have"

I wrote this quote down a few weeks ago but failed to write the author down. My bad. This quote made an impression on me because of the simplicity but relevance it has on our population. It is so simple-  fuel your body with healthy food and your life will be better.

What does it mean by better? My interpretation and experience is that a person will have more energy and strength, will likely sleep better and have a better mood.

So how does a person just "have better nutrition" ? Start simply with with small steps. A few ideas include: Stay out of the middle aisles in the grocery store and only choose your food from the perimeter of the grocery store which usually holds only the whole grains, produce, meats and dairy products. Remembering to go leaner with meats by cutting off visible chunks of fat and choosing poultry without the skin. Incorporating more fish into the diet to reap the benefits of Omega-3 fatty acids. Including at least 5-9 servings of fruits and/or vegetables per day with a rainbow of color on your plate. Choosing low-fat dairy products and organic dairy as often as your income allows. Including whole grains as much as possible. Avoiding the processed and chemically laden foods that pollute the middle aisles of the grocery store.
Once you bring the healthy foods home, rid the kitchen of deep fryers and saturating food in oil for cooking. Stick with grilling, baking, poaching or broiling as much as possible. Try to go meatless on Mondays in order to incorporate a more plant based diet which is richer in vitamins, minerals and phytochemicals than a regular diet.
Become more physically active. Adults should be active at least 1 hour per day and children should be active at least 30 minutes per day, most days of the week.
If you have children think about what they eat as well. They will likely mimic the eating behaviour that they see with you. Make it a point to have more family meals together.

The more that you think about nutrition the more it will positively influence your behaviour and life.

Good luck and be healthy!

For more tips sign up for our free weekly e-newsletter at www.ABCDEatRight.com

Cooking with kids- Health and safety in the kitchen

This week I teach a class for parents and kids concerning cooking with kids. I love to bring my kids into the kitchen with me so they can try new things and have new experiences. I often find myself getting frustrated with the mess and their whimsical ways in the kitchen. So lately I have been thinking about how I can make it more fun in the kitchen.

I decided that I would divide my kids up (Jackson- age 5) and Olivia (age 2) into stations. After granting each one a special name as Sir and Madame Sous Chef I send them on their way of small, defined tasks. I also decided that I needed to have them help lead the way a little bit more. By asking them what was the next ingredient or by allowing them to make the next step they seemed more excited about cooking and the end product.

While doing research about cooking with kids I ran across a fun article written in the Vancouver Sun  that listed the top 10 kids cookbooks. I really liked the list and wanted to share the article with you. Click here to see the article. I think my favorite cookbook that was listed was Roald Dahl's Revolting Recipes by Felicity Dahl! I will have to invest in this one soon.

For other fun and interesting activities visit: Nourish Interactive. This educational and fun website is a great place to go when you need more nutrition education that is fun for kids.

If you are in South Florida this Friday make sure and stop by the School House Museum for the Munch and Move series on Cooking with Kids. We are going to read a book about cooking in the kitchen, sort through healthy and not so healthy food choices, make our own pizza dough and chef hats and then of course make a healthy snack (this week it is a fruit pizza) !

Visit our website for more fun activities: www.ABCDEatRight.com

Healthy kids and adults eat breakfast!

Healthy kids are starting the day off right with a full tummy! This week is National Breakfast Week and all across the nation kids and adults will be encouraged to eat breakfast. I admit sometimes it is tough to squeeze a quick breakfast in but during the week it does not have to be fancy, just quick and fun. Here are a few ideas for a quick and healthy breakfast:
1. Yogurt on the go stick
2. Cheese stick, cup of juice and toast
3. Nut butter on toast or apple slices
4. Cereal and milk
5. Trail mix (cereal, pretzels, yogurt covered raisins, dried fruit, nuts and seeds)

Here is a link to Parenting Magazine which has 15 quick and delicious breakfast ideas! Click here.

I do have to admit that sometimes things get hectic in our house and I might forget to give the kids breakfast. Usually they ask if I have not asked first but last week we were walking to school and I just happened to be practicing for a presentation in which I was promoting breakfast and Jackson said "Mom, I did not eat breakfast". :( Yes, even though I was talking about breakfast all morning, I neglected to feed my oldest before school. Fortunately his sister had an extra bag of cereal in the stroller and shared it with him. So I am not perfect but I was happy that at least Jackson knew the difference between breakfast and no breakfast. I have him convinced he does better in school with a full stomach. I think it works :)

This week I challenge you to make sure that the kids (and you the parent or teacher) eats breakfast. If you need help with more breakfast ideas take a look at our - Take Out Recipes- Healthy Kids Edition- Recipe box- There are 8 breakfast idea cards. Click here to see more information.

Have a wonderful, breakfast filled week! And if you do not have our newsletter yet make sure and sign up at www.ABCDEatRight.com . This is a fun month at ABCD Eat Right!

Healthy kids Challenge- Forget about New Year Resolutions!

Did you make any healthy kid or healthy family resolutions this year? How are those resolutions working out? Well it a new month so maybe it is time to refocus a little bit. Let's call it Nutrition resolutions and focus on our wellness and activity. Each day of March is a new day to try a new food, learn a new health tip, walk a little further and maybe even explore a new place.

Here is a list of 7 suggested changes for this upcoming first week of March. Use it as a sort of checklist and try each one out. Think fun...think healthy family...think focus :) . It's a new month and remember, anything can change and happen for the better health of your family.


Monday: Eat Breakfast! It is National Breakfast week and breakfast is the most important meal of the day.
Tuesday: Stretch for 5 minutes before you leave the house. Take this break to reflect on the important events of the week. 
Wednesday:  Try a beet today. Seriously, did you know that beets have incredible anti-inflammatory benefits for the body? Boil them, bake them or roast them. Top with a small amount of olive oil and sea salt. You can also mash them in to potatoes and make pink potatoes! The kids will love it.
Thursday: Do 10 jumping jacks and 10 push ups before you shower. Just a little reminder about how you can squeeze a quick workout in a small amount of time. My son Jackson loves to do jumping jacks so involve the kids they will think it is fun.
Friday: Go for a family walk to wind down from the week. When you return make sure and drink water to stay hydrated.
Saturday: When you grocery shop let your child pick out a new food. Preferably a new fruit or vegetable to try.
Sunday: Enjoy a family dinner! Have the kids help prepare the food, wash the vegetables or set the table. You can even include some of those new foods they picked out yesterday at the grocery store. If you need new recipe ideas and more planning strategies order our Take Out Recipes- Healthy Kids Edition to get you on the right track! Click here to check it out.


This week we launch a new series of snacks through kids eyes! We wanted to visually express nutrition this month and show schools and parents easy and healthy snack ideas. If you do not have our newsletter visit our website: www.ABCDEatRight.com .

Finding success after failure- fueling up healthy kids

Healthy kids have many things to consider when sitting down for a meal. They may be thinking about the last fast food commercial they saw, the fun snack in their friends lunch, or the fight that you had with them to make them more familiar with a healthy vegetable.

Here are some things to remember that will keep you away from the food police stigma:

1. Don't fantasasize about how your kids should eat, make it happen by leading by example. If you want Felicia to eat her greens then make sure you are eating them.
2. Keep focused and expose a child to that green vegetable or that fancy fruit atleast ten times. It might take this long before they finally accept it.
3. Forget about the fairy tale stories your friends(or family) may tell you about how little Freddy eats all his brussel sprouts and broccoli without a complaint. The mission is to expose them to a healthy lifestyle and to try and lead by example. It is a daily test and some days we fail and most days we succeed. It's important to not focus on the failures, per se, such a daunting word, but the successes. Did they atleast glance at the fancy feast without rolling their eyes? Then that is a small success. Good luck!

Fabulous! It is still F week at ABCD Eat Right. Blog with us and visit our website to sign up for our free weekly e-newsletter at www.ABCDEatRight.com

Eating disorders and nutrition for kids

Nutrition for kids is a huge topic. It carries us from breastfeeding babies to childhood obesity, food allergies, chronic diseases, failure to thrive and eating disorders. The week of February 26- March 3 is recognized as National Eating Disorder week in our country. It is a time to bring recognition to a disease that is prevalent in our thriving country.

The statistics for children aged 8-15 years old is relatively low- approximately 0.1% of children are considered to have an eating disorder. Females are more likely to have an eating disorder but there are many males that also fight the disorder.

An eating disorder is defined by extreme change in eating habits. Eating disorders include anorexia nervosa, bulimia and binge eating disorders.

The good news is that eating disorders are treatable with the help of psychotherapy, nutrition counseling and medical care and monitoring.

If you think a child might have an eating disorder it is important to seek professional advice and intervention. Discuss the situation with your pediatrician who can then refer you to the proper channels of mental health and nutritional counseling.

Don't forget to sign up for our free weekly newsletter at www.ABCDEatRight.com .We will continue the ABC's of Nutrition series until March where we will have visual surprises for you in our kid, parent and teacher friendly newsletter!