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Get Your Kids to Eat Healthier Foods

My kids only eat 100% clean and healthy foods, always get 8 servings of veggies, 5 servings of fruits, and have very limited sweets. Just kidding!!  Did I get your attention? Guys, I want you to know and understand that my kids are very healthy little beings, but they have far from perfect nutrition!  They eat McD's like many children, they are obsessed with candy, and they would exist on "kid food" if I let them. But there are a few things I do to ensure that they are getting some of the nutrients they need.

Kids Eat Healthier Foods

Here are a few tips:

  1. Have a kid-accessible snack basket. We definitely still have "snack times", as they are little and if their snacking isn't regulated they would never be hungry for a meal. But this basket contains Mom approved snacks for them. I love Z bars, Fiber bars are a favorite for my little one's constipation, goldfish, etc.
  2. Keep healthy choices visible. Fruits are readily accessible, as are veggies (cut up and washed, with dip), and yogurts (bottom shelf of the fridge).
  3. Keep junk food out of the house. I don't buy junk food for the most part. Only for special occasions like birthdays or parties. This includes pop (they love Sprite!), chips, candy bars. If that is in the house, we will all eat it!!
  4. Create a mealtime plan. If I make a meal that is "unfamiliar" or more geared towards adults one night, then the next evening I will make sure to make something I know they will eat. I require the kids to try the meal I made, if they hate it, then they can eat their veggies of choice, fruit, and a yogurt. Sometimes I will make them a sandwich if I think the meal is way out of their comfort zone. But I don't make a habit of this.
  5. Cook with your kids. I cook with my kids daily so they take ownership of the kitchen and what we make. Some ideas for cooking with your kids are sorting veggie trays, mixing dips, cookies, muffins, sauces, casseroles, etc. Basically, any recipe where your kids can help stir and assemble.
  6. Hide those veggies! Muffins are an EASY way to get good things into your kids!  Example: Pumpkin muffins with chia seeds, pumpkin, coconut oil, honey, oats, grass fed butter for more healthy fats. Shakeology chocolate bites: coconut oil, honey, peanut butter, Shakeology. Freeze in fun trays and eat like candy.
  7. Talk to your kids regularly about why healthy choices are better for them. Put an emphasis on how those foods make you and them FEEL vs unhealthy choices and junk foods.

If you are looking on more ways to create healthier habits for your family, Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

Mom's here's a tip for you!

You want to stay on track with your health and fitness, but, you don't know how or even when to get everything in.  I have a tip for you! Watch the video below and connect with me on Facebook!

Have you ever said these things?

Have you ever said these things?I'm going to challenge 4 common complaints about making a lifestyle change. Oh, and my kids throw a fit in the middle! Connect with me on Facebook!

 

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

Wouldn't Change a Thing?

This is a therapy post.  Meaning, I need to get this off my chest.  It might not resonate with every person, but I've been thinking about something for awhile and couldn't quite articulate my feelings until now. I am a mom of three young children and life is hectic and crazy, and I wouldn't change a thing. :)  Well, I mean, I would change that one hour fit the 2-year-old threw today if I could.  And actually, I would change my 6-year-old's fear of thunder to be maybe fear of tigers or something less common around Central Illinois.  And I probably would also change my son's lack of aim in the bathroom so I don't have to clean up his pee every time he uses the bathroom.

When did it become bad to want to change something?  If we never wanted to change anything about our lives, wouldn't we be in heaven? And honestly, it's not our kids we want to change, exactly, but the rest of our crazy hectic lives that make us too tired and worn down to appropriately and adequately deal with their tough behaviors.  Perhaps people feel the need to say things like, "My baby cried all day and my Kindergartener threw up everywhere and I am exhausted, but I wouldn't change a thing!" because they think that phrase means, "I would rather not have kids than deal with this nightmare."  Of course it doesn't mean that!!!  That should be a mutual understanding amongst all parents; we wouldn't trade our kids for clean floors, eight hours of sleep, and more nights on the town.  No one would do that.  But I can't stand feeling like I need to clarify a statement like, "This was a loooooonnnnnggggg day with my kids" with "but I wouldn't change a thing," because, duh.  We know that I wouldn't rather trade my kids for not having a long day.

And another thing...all of these videos, posts, images that are everywhere right now with the goal of getting moms to slow down, not wish time away, savor every moment, enjoy every second, blah blah are just another way to make us feel guilty for not doing that.  I do not enjoy every minute of being a mom.  I don't think I actually enjoy every minute of a lot of things, but that doesn't mean they aren't absolutely remarkable, amazing, life changing things.  And while I will look back fondly on these young years with my children, I do not want to feel bad about not laying with them longer every night.  You know why?  Because I have a house to run and a marriage to nurture, and a body to take care of.  And I desperately need that time.  I hope I look back on these years and say, "Well done.  You raised awesome kids, still have a healthy marriage, and are sane.  Don't beat yourself up for being happy when they were sleeping each night, because you deserved that time to unwind."

I totally and completely support personal development and working on ourselves as moms, entrepreneurs, wives, sisters, etc.  And if you feel like you don't take time to acknowledge the goodness around you, then maybe that's something you can invest some time in studying.  Or maybe you're a yell-y mom, and you want to work on that.  Or maybe you are super unorganized and the house is always a mess.  Let's embrace improving ourselves, but can we also just appreciate how much we're doing already without the guilt trips??

Moms Unite!!!!  We are awesome.  And don't change a thing. ;)