How to get your kids to eat healthy foods……. without the meltdowns!

How to get your kids to eat healthy foods....without the meltdowns

Moms! This is one of the topics I get asked about the MOST. How can we help our kids learn to make better food choices and to eat more balanced meals?

We talk about this a lot in my online fitness challenge groups. The struggle is real!! When did kids get to have so much of a say in what the family is eating?? (I mean, they don’t even do the grocery shopping). When did “kid food” become its own category??? How did we get here?

Think back to when you were a kid. You mom would have laughed you right out of the room if you had the guts to mention that you preferred chicken nuggets over the family casserole she had prepared. In my house, there was one dinner on the table each night and that is what we ate.

Moms today are tired. Make that Tired– capital T for sure!! We work hard at work and at home, we volunteer, we try so hard to do it all…… which leads to deciding to pick our battles and sometimes give in to our kids to avoid a fight.

I am all for the pick your battles parenting style— but not about food! It is too important to start early teaching your kids about the nutrients in food and how they matter to our health, mental health, and overall energy levels and well being.

I am going to give you some tough love on this topic moms and will warn you that I have LITERALLY heard it all— all of the reasons why Johnny can’t eat this, and Julie can’t eat that. These tips are SUREFIRE ways to improve how your family is eating and they start with YOU!  None of my tips involve force feeding kids or having long, drawn out power struggles at the table. None of these tips will cost you extra money, and some of these tips may just settle the dinnertime whining after all.

Ready to work on changing the eating habits at YOUR dinner table?? Here we go. Here are my TOP 5 Tips to encourage kids to eat healthier meals:

Top 5 Tips to Encourage Kids to eat Healthier Meals

  1. MODELING: You are the best role model for your kids! They are watching everything you do .  Are you modeling making healthy choices? Did you pack lunch for the travel swim meet or tell the kids you would hit the drive through? Did you order a salad with your meal or get the french fries? Sometimes even small choices that you make towards eating nutrient dense foods can be a big signal to your child that this is important to you!

Fact: Kids will do what you do, not what you sayIMG_0096

2. Get your kids involved in cooking or preparing the meal.

Kids love to help in the kitchen! Especially if they can feel empowered to use the big kitchen tools (safely of course!). Kids in America are so sheltered from using kitchen tools due to mom’s fears of severed fingers! Get your child a kid-safe version of your favorite kitchen tools and let them rip. When kids get involved in making the food, they are much more likely to taste and enjoy it! Plus, it builds responsibility and self efficacy when kids contribute to the family through meaningful chores.

 

3. Find healthier versions of your family’s favorite meals. 

The internet is your friend. Pinterest is your friend. There are likely 624 versions of kid- friendly-but-much-healthier chicken nuggets. Seriously! Get creative. Get an air fryer. Get nuggeting.

Pizza, burgers, french fries— all of these “kid foods” can be made in cleaned up and much healthier versions at home. And besides saving TONS of calories and saturated fats, you are going to save some major $$$ too!! Cooking at home is so much cheaper than eating out. For real!

We even make cleaner ice cream and desserts too! The recipes out there are real and delicious— you just have to be willing to try something new.

4. Don’t change it all at once! 

Just like when you tried the Atkins diet, or Keto or some other fad diet. When you change everything all at one time, it is so much harder to stick with the changes! Kids are the same way. No one likes change. No one. So do it gradually. Pick one meal that you can start with and start by changing one thing. For example: dinners— change up a side dish. Instead of buying that powdered mac and cheese in a box, or a box of anything for that matter, work on finding a better version. Start with something you KNOW your kids already like to ease them in to these changes. Get them to buy in by talking about your reasons for wanting them to eat well. All of our kids play sports or do activities– talk about how eating well can help them improve their sports performance, or have more energy for after school play practice.

 

5. Drop the excuses and the guilt.

YOU BUY THE FOOD! You pack the food! You can make changes without the guilt!

When you make excuses for your child, you enable them to continue to feel entitled to have whatever foods they wish to eat, whenever they wish to eat them. When you buy the junk food and pack it in their lunch, you are saying: I need to keep you happy at all costs– even if that means your health. When you feel guilty for asking your kids to work on eating well, you are further sending the message that eating well is hard, and they shouldn’t really have to do it.

It’s all in how YOU present it! Work to change your mindset about food in general and your family’s habits before you start to ask your kids to do the same thing.

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Want to learn more about healthy eating for the whole family? Message me for details on getting started at katelepley@hotmail.com.

Stuffed Sweet Potatoes with Eggs and Bacon

No-Bake Birthday Cakes

 

Sundays are for meal prepping around here and this one was a big one! We are heading into week 6 of our current workout program and we need to complete this program STRONG!

Meal prepping is the #1 habit that we teach in our online fitness and nutrition challenge groups. It can feel really labor intensive the first few weeks you try out making a meal plan and prepping clean foods ahead of time. To be honest, when I first learned how to meal plan and prep I hated it!! Now I cannot imagine life without this habit! I take 1 hour on Sundays to prep foods ahead to make clean foods into fast and easy foods all week long.

When I saw this recipe on http://www.cleanfoodcrush.com, I knew it would be a winner! I also knew I would have to tweak it and make it my own. Maybe it’s the totally disorganized part of my brain– but I can never follow a recipe just as it is written. I always have to add or take out parts. It’s my favorite part of cooking! If you make this, I would love to hear how you change it up too!

This recipe combines some of my all time fave foods and will make a super quick and easy breakfast all week long! Eggs, peppers, and sweet potatoes? Yes, please! And add some smoky fire roasted poblano peppers and bacon? Double yes!

Here’s how I made them:

Ingredients:

  • 4 Medium Sweet potatoes (cut lengthwise)
  • Coconut oil spray (trader Joes is my fave)
  • 1 red pepper, diced
  • 4 green onions, sliced thin
  • 1 cup frozen diced fire roasted poblano peppers
  • 2 cloves of garlic, minced
  • 1 tbsp olive oil
  • 6 slices Trader Joes Nitrate and Nitrite free Bacon (microwaveable!!)
  • 8 eggs (medium eggs work well)
  • 1 tsp cumin
  • 1 tsp salt
  • 1/2 tsp pepper

Directions: 

  1. Preheat the oven to 400 degrees.
  2. Cut the sweet potatoes in half, lengthwise and spray them with the coconut oil.
  3. Roast them on parchment paper on a baking sheet for 35 minutes or until fork tender.
  4. Allow the potatoes to cool while you add olive oil to a saucepan on medium heat. Saute the peppers (red and poblano), garlic, and green onions for 3-4 minutes. Add in the seasonings. Turn off heat when the veggies have softened.
  5. When potatoes have cooled, scoop out the flesh and add to the pan of sauteed peppers and onions until well mixed.
  6. Scoop the potato mixture back into the skins of the sweet potatoes.
  7. Cook the bacon in the microwave as directed. Crumble and scatter across each sweet potato top.
  8. Make a well in the center of each sweet potato using a spoon. Crack the eggs one at a time into a small bowl and add to the well of each sweet potato.
  9. Bake for 12 minutes in the preheated oven.
  10. Enjoy!

Alternate method: Skip Steps 8-9 and add the egg just before eating in the morning.

I can’t wait for breakfast tomorrow!! Let me know if you try this one and how you liked it!

 

Happy Clean Eating!!

XO-

Kate

Turkey Meatball Sliders

Have you seen that Tasty video going around about the sliders 4 different ways? They look amazing but definitely not healthy. One thing I love to do is take a yummy but unhealthy meal and make a clean-er version of it. The only thing unclean about these are the rolls– and you could buy fresh bakery whole grain rolls to clean that up a bit.

These are a HUGE hit at parties too! Make a double batch and take them along to your next event.

Here is my take on the sliders:

Clean Eating Turkey Meatball Sliders:

Ingredients:

  • 1.5 pounds ground turkey
  • Whole Wheat Slider Rolls (package of 12)
  • Fresh Mozzarella cheese, sliced into 12 slices
  • Rao’s tomato sauce
  • 1/4 cup olive oil
  • 1 clove of fresh garlic, grated
  • Italian seasoning blend, 1 tbsp.
  • Salt and pepper to taste

 

Directions:

Mix ground turkey with Italian seasonings, then press it into the bottom of a glass baking pan that has been sprayed with Olive Oil cooking spray. Bake the meat at 350 for 20 minutes until cooked through and then drain the liquid off. I had to slice the meat into strips since it shrunk and did not fill up the entire pan space. Use whole wheat slider rolls, no sugar added tomato sauce (Rao’s is a great brand!) and fresh mozzarella cheese. I brushed the tops with olive oil that had fresh garlic and Italian seasonings stirred into it. Bake the whole thing again at 350 for 20 minutes. My kids and husband loved these and have already asked when I can make them again!!

 

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Super Bowl Recipe Alert! Buffalo Chicken Meatballs!

Clean Eating Buffalo Chicken Meatballs

So, you have started a new health and fitness program and made it all the way through January. Then BOOM- the Super Bowl comes, with all of it’s snacks, sodas, and fried finger foods. Not to mention a party full of people who have long since abandoned their resolutions and cannot wait to talk you into doing the same thing.

Before you think about staying home, alone, and eating your pre-prepped clean foods, think again! You CAN and should enjoy going to parties while still working on your goals. Being able to find balance and enjoy life while eating well is CRUCIAL to your success and your ability to stick with a plan for better nutrition!

Here are my best tips to do just that! And a recipe for a super yummy and clean appetizer that even your non-healthy food loving friends will eat!

TOP 5 Tips for enjoying a party while working on your nutrition goals:

  1. Make and take a clean dish to the party. These meatballs are the perfect appetizer to share!
  2.  Eat something before you go so that you do not arrive in a state of hanger and end up overeating. My favorite pre-party snacks include Shakeology, or a greek yogurt smoothie. You fill up on protein and nutrients and don’t go straight for the food when you arrive.
  3. Fill your plate with veggies and the most nutritious options. No one ever eats from the veggie tray at the party so I know there will be plenty of fresh veggies there for you! After the first fill up, enjoy a bite or two of the foods you want to taste, and leave the rest alone.
  4. Get busy doing something away from the food. Play a tailgate game, chat with an old friend, ask the hostess if you can help in any way. When you are busy socializing, you won’t be mindlessly munching.
  5. Drink plenty of water to stay hydrated. This helps you stay full and is great for flushing out toxins too!

 

Here is a great recipe to bring along! Stay tuned this week as I share more ideas for  clean eating party foods that really taste great!

Buffalo chicken meatballs:

Ingredients:

1 lb ground chicken

3 green onions, diced

1 tub of blue cheese crumbles

1 egg

1 tsp garlic and herb seasoning

1 tsp dill seasoning

salt and pepper

Sauce:

1 cup greek yogurt

1/2 Cup Blue Cheese crumbles

Garlic and herb seasoning

Dill seasoning

 

Buffalo Sauce: ½ cup honey and ½ cup Franks red hot (do not buy the Franks Wing Sauce)

 

For the meatballs:

Combine the meat, egg, seasonings, ½ cup of blue cheese crumbles, and green onions in a bowl. Use a small scooper to make even meatballs about 1 tablespoon each. Lay a piece of foil on a baking sheet and place meatballs evenly apart. Bake at 350 for 15-20 minutes. Meanwhile, in a saucepan, combine the honey and Franks red hot. Let simmer until well combined. After meatballs are cooked, place them into a dish and cover them with the sauce.

Want clean blue cheese sauce? Combine greek yogurt with blue cheese crumbles and more garlic powder and dill. Use a little bit of milk to thin this and drizzle it over the meatballs or serve it on the side.

 

Enjoy!

-Kate

 

 

Clean Eating Chicken Salad

I love chicken salad! It is such an easy and filling lunch. I make a big batch of this on Sundays and take it with me all week to work. This recipe combines some great spices with sweet fruits and crunchy walnuts and celery so it is not-your-average chicken salad.

A working mom’s best friend is a rotisserie chicken. Try to find an organic version if you can. Buying a fully cooked chicken makes this recipe take less than 10 minutes to prepare. Did you hear that? An entire week worth of work lunches prepped and ready to go in just 10 minutes? It can be done! I place the finished chicken salad into 5 separate containers and grab one each morning to pop into my lunch bag.

Ingredients:

  • 1 rotisserie chicken 2-3 lbs (breasts removed, meat diced)
  • 2-3 stalks of celery, finely diced
  • 1/2 cup chopped walnuts
  • 1 medium green apple, peeled and diced
  • 1/2 cup purple grapes, halved
  • 1 cup plain greek yogurt
  • 1 tsp McCormick Garlic and Herb seasoning
  • 1 tsp McCormick Lemon and Herb seasoning
  • Salt and pepper to taste

IMG_4324Directions:

  1. Mix greek yogurt with seasonings, salt, and pepper. Stir until well combined.
  2. Add in the chopped grapes, celery, chicken, green apple, and walnuts. Stir until all ingredients are coated well.
  3. Portion this out into 3/4 cup to 1 cup servings. Makes 5 servings.IMG_4326