When Was The Last Time You Tried a New Food?

Did you know that the physiology of our taste buds change as we age? These changes cause us to experience food differently. The result is that a food that you didn't like as a child, you may enjoy now.

Do you want a simple step for improving your nutrition?

Or, perhaps you have a child who is a picky eater? Last week I shared that an important way to encourage picky kids to try new foods is to be a “trying new food” role model. As the saying goes: “actions speak louder than words”.

The simple step is to play the new food challenge. It’s easy, just pick a new food or recipe to try every week. Think once a week is too much? How about 2 new foods per month? Or, once a month?

I've found this to be an especially successful technique when working with families with picky school-age kids – kids who should have long ago grown out of the picky eating phase. It engages their love of adventure and exploring the world by creating a game of it.



I admit it. I play this game myself! In the past year I re-tried polenta, chia seeds, spaghetti squash, radicchio, and Belgium endive. And, I discovered that I now love polenta, chia seeds, spaghetti squash and Belgium endive. Radicchio was just okay. Four out of 5 is an incredible success rate! On my radar this winter are Brussels sprouts, okra, and millet.

Be honest. When was the last time that you tried a new food (or re-tried a food that you didn’t like previously)? Whether for your own health or to be a role model for your kids, I encourage you to join me in the game!

Kristen Yarker, MSc, RD helps you experience the pleasure (and energy) of healthy eating. After 6 years of only working with the toughest customers (i.e. picky kids), she is now serving adults who want amazing energy to live their busy lives without sacrificing the pleasure of delicious food. Discover how (and get recipes too) at:

www.KristenYarker.com

www.Facebook.com/KristenYarkerNutrition

Twitter: @KristenYarker

Pinterest: KristenYarker

"Lizard Island: Observation" by Budding Biologist

I was recently given the opportunity to demo a new game created by a new and upcoming company called Budding Biologists. A team of two moms, Dr. Kristine (Kris) Callis-Duehl and Katy Castronovo, who were appalled by the accuracy of the books and games that were available for their kids.

The two women have already written several successful children's books, such as Am I an Insect? and Where do I live?. Both books feature illustrations drawn by Katy which are designed to be as accurate as possible to the living creature. They want to create educational materials for kids that not only match up with core standards, but also look and feel just as fun as any other book or game.

Lizard Island: Observation is the first game of three that gradually introduces children, ranging from kindergarten age to fifth grade, into thinking and playing like scientists. The graphic design of the world you play in is incredibly realistic and the tools are easy to learn and fun to use, especially when a lizard is on the run and you are trying to tilt the screen just right to snap a picture.

One technique the game uses to get kids thinking teaches basic permutations for tagging each lizard when you catch it. You are only given three colours to work with and, as more and more lizards show up each level, you need to get creative in creating as many new combinations as possible so no lizard has the same tag as another.

The two sequels are designed to build on the knowledge gained from playing the first game, while increasing the range of topics covered.

Lizard Island: Hypothesis changes your point of view from playing as the scientist, whose goal is to study and collect data on the different lizard, but as one of the very lizards you were previously studying. Now, your goal becomes survival by learning how lizards find food, water, and shelter, while also hiding from any predators that are hanging around.

The third game in the series will be called Lizard Island: Experiment, which takes players a step further by combining what they learned from both previous games and teaching them how to build a stable ecosystems while creating their very own Lizard Island. Little scientists will get to choose which plants to grow in different areas of their island and also choose which animals will live there, then see how their ecosystem thrives.

Lizard Island is a great way to boost your child’s knowledge of biology at an earlier age or supplement a science program. Just be warned, you may soon have to hunt down a lab coat and magnifying glass for your “budding biologist.”

Cleaning! versus... The KIDS!

Having trouble getting the younger members of the family to contribute to daily chores? Try making them more fun! Make cleaning their room into a timed race with fun prizes for how long it took and how well they did. Keep prizes healthy and fun by offering things like a new box of outdoor chalk or bubbles, camp-out movies on the lawn, swimming/beach trips, picking apples at an orchard in the fall, or ice skating or sledding in the winter.

Greenhouse Project

The Manhattan School for Children wanted to give their students a solid foundation in the environmental concerns about living in a big city. So they built a greenhouse science lab on their roof! The idea was that students “grow food, while learning hands-on about nutrition, water resource management, efficient land use, climate change, biodiversity, conservation, contamination, pollution, waste management, and sustainable development.” The project was so successful that there are now 25 labs at schools throughout New York City and their goal is 100 labs by 2020. NYSunWorks

Cooking with Your Kids: Make Healthy Food Fun

By Katherine Petrunia

Family life is busy. Making a meal that is convenient and quick is tempting but can sacrifice nutrition. And of course, putting a plate of greens in front of your little ones is often met with objection. So what’s a busy parent to do?

Kids learn by doing; they are also more likely to eat food that they have helped prepare. Healthy homemade meals don’t have to be time- consuming and difficult. A great option that is sure to be a crowd-pleaser is personal pizzas. You can buy pre- made crusts (perfect if you need a gluten- free option) or make your own dough a day ahead and store it in the fridge (use whole wheat flour for an added nutrition boost).

Have your kids help measure & mix ingredients. They will learn about how recipes work; bringing together different ingredients to create something and you can teach them about measuring as you portion out the flour, water, etc. Have your kids suggest toppings, but make sure you include veggies to ensure they don’t just load up on meet & cheese.

If your kids are old enough to help with the chopping, let them contribute; for smaller hands, give them the task of grating pieces of cheese. And everyone will probably enjoy the task of rolling out their own pizza crust (it might be too tempting to resist tossing the dough, just make sure the floor’s clean if they miss on the way down!).
 When the toppings are prepared, have everyone scoop and spread their own sauce and select their toppings. Make it a fun rule that at least one veggie has to be included for each ‘fun’ topping such as pepperoni, ham, or cheese. Have an older sibling or parent give final approval before popping in the oven.

When the pizzas are ready, everyone can enjoy their own or sample pieces made by other family members. This is a great way to make meal time a family event and encourage your youngsters to eat healthier, homemade foods. By starting with a favourite meal item such as pizza, your kids will hopefully be more receptive to trying other healthy options and have an interest in helping with meals.

Other ideas include salads (where everyone can select from a variety of toppings such as seeds, nuts, and diced fruits & veggies), pastas, stir- fry, and kebobs.  These ideas don’t have to be time-consuming and complicated to be healthy: serve up veggie- loaded meals with brown rice or quinoa for an added kick of nutrition and you’re good to go!

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 About the Author

Katherine Petrunia lives in Vancouver, BC and is a proud wife & mama. Some of her passions include healthy recipe creation, DIY projects, writing, and budget- friendly family activities.

 She is focused on living a clean & natural lifestyle by eating as healthy as possible and going chemical free. She combines & writes about these passions in her blog, The Pampered Baby, where she posts recipes & articles focused on families.

Step by Little Step

Kids love to be involved in everything. So get them involved in organics too! When cooking, give them age-appropriate “helper” tasks to encourage interest in the food they eat.

It can be incredibly fun for kids to see their hard work (from peeling potatoes to removing the stems of green beans) on everyone’s plate for dinner

Weekday Breakfasts

There is no doubt that breakfast is the most important meal of the day and the healthiest way to start the day. Many years of research confirm the benefits of eating breakfast. Along with refuelling our body to jump-start the day, eating breakfast helps children and teenagers to learn better and helps adults to perform better. Eating breakfast has even been shown to assist with weight management.
Although there are no limits on what constitutes a breakfast food, it is best to follow Canada’s Food Guide to Healthy Eating and try to include something from at least two food groups. Breakfast foods can range from cereal and toast to non-conventional items like leftover soup, rice, or pasta dishes reheated in the microwave. Variety rules where breakfast is concerned!
For those who may not feel hungry first thing in the morning, breakfast can be delayed for an hour or two. Or try having something light, like 100% juice, fruit or toast, and then complete your breakfast mid-morning when feeling hungry.
Breakfast doesn’t have to involve a lot of preparation and clean-up time. Suggestions for quick and easy breakfasts for adults and children alike include:

* Toasted English muffin or whole wheat bread topped with a slice of low-fat cheese or lean ham, and a glass of orange juice.

* Smoothie made from 1% milk or low fat yogurt and fruit (frozen fruit makes is very easy) or 100% fruit juice.

* Low-fat cottage cheese and fruit.

* Low-fat yogurt and a breakfast bar (always check the nutritional information, though - some breakfast bars are very high in sugar).

* Whole grain pita bread stuffed with peanut butter or hummus.
* Apple or pear slices topped with peanut butter or low fat cheese.

* Trail mix, made ahead from cereal, dried fruit, nuts, and seeds.

* Microwave potato topped with low-fat yogurt or grated low-fat cheese.

* Breakfast burrito or quesadilla made with a hard boiled egg and low-fat cheese.

* .Waffles or French toast, made ahead and heated in a toaster.

Back to School Nutrition

The new school year is the perfect time to think about ways to fight lunch bag boredom while encouraging healthy eating habits for your children.

Proper nutrition for children is critical for growth and development, and it’s no surprise that it also plays a role in behaviour, mental function and school performance. In other words, healthy snacks and lunches should provide a child with enough energy and nutrients to help them stay active and help them concentrate throughout the day.

While packing a lunch that is enjoyable and healthy may seem daunting, a little planning and know-how can make things a lot easier.

Plan Ahead

Organizing healthy lunches for your child doesn’t have to be an overwhelming task, particularly if you put a few simple things together ahead of time. Instead of tossing whatever’s handy into their lunch boxes as they are running out the door, consider some of the following tips:

* Plan for leftovers. When cooking dinner, plan on making extra for an easy lunch the next day.

* Do some food preparation ahead of time. For example, peel and chop enough fruits and vegetables to last the whole week (to prevent the fruit from going brown, sprinkle it with lemon juice). Better yet, package them ahead of time so that they are ready to throw in a lunch bag.

* Encourage your kids to help with the planning, shopping and preparing. This will allow you guide them in making their own healthy food choices.

* Keep all lunch supplies together. If your child is old enough to pack their own lunch, dedicate one cupboard or shelf to lunch and snack foods. This will take the guesswork out of what to pack and give them a sense of independence, but you’ll still be sure they’re getting nutritious food.

* Keep the house stocked with healthy foods that your child likes, and don’t keep unhealthy snacks stacked in the pantry. If junk food isn’t easily available, they will be less likely to eat it.

* Pack lunches the night before — this will help with the morning rush and get everyone out the door on time.

What to Pack

Ensure that the healthiest foods from a variety of food groups are included in your child’s lunch. That means plenty of fruit and vegetables, whole grains, milk products (or calcium fortified alternatives), and protein from lean meats or alternatives such as legumes. If your child has a favorite treat, let them enjoy it in moderation by adding it to their lunch box once a week.

Mix things up a bit and make lunchtime something your child looks forward to during the day — that way, they’ll be less likely to trade their lunch for something less wholesome. For younger children, consider making things fun by engaging their senses with brightly coloured bite-sized pieces of fruit and vegetables, sandwiches cut into shapes using a cookie cutter, or foods they can stack, dip, or roll.

To avoid the sandwich blues, here are some healthy meal and snack ideas that are lunchbox appropriate:

* Pita pockets: Pack tofu or chicken, lettuce and tomatoes in a container so your child can fill their own pita pocket at lunch.

* Use a wide-mouth thermos to pack warm foods such as macaroni and cheese, chili, stew.

* Tortilla roll: Spread hummus on a whole-wheat tortilla and cover with veggies before wrapping into a roll.

* Pasta salad: Combine whole-wheat pasta (wagon wheels or ABCs) with flaked tuna, chopped veggies, and low fat salad dressing.

* If your child is used to regular sweet peanut butter, add honey to organic unsweetened peanut butter and slowly decrease amount of honey over time to wean them off of the excess sugars.