Looking for an easy way to get some liver down the hatch? This metabolism boosting salted caramel is easy to make, tastes great and is loaded with Vitamin A!
This recipe was an accident.
For about a year now I’ve had so many things I can’t eat while breastfeeding that I stopped making salad dressing. I can’t do tomatoes, dairy, nuts, peas, coconut, mustard, garlic, eggs, vinegar. Seriously.
Getting creative.
But I LOVE salad. And I was not about to eat plain lettuce. So I would just put some olive oil, honey and salt on my salad and call it good.
I’m not one to mix up a bottle of dressing. I always just add the ingredients directly to my lettuce and mix it all together. But one day I tried mixing up the dressing first to see if it was easier.
Accidental Caramel
Imagine my surprise when instead of a dressing I ended up with a thick, gooey salted caramel! And my kids gathered around like baby birds begging for bites.
That is how my nutrient dense salted caramel came about.
It tastes great, is easy to make and my kids love it. Want to know something else? It’s great for boosting your metabolism too!
Metabolism Boosting Combination
If I am low on energy or haven’t gotten enough sleep this is the perfect pick-me-up. A little salt, a little sugar, a little fat and some vitamins.
My girls and I all have slow metabolisms and are in need of some serious rest and recovery. So this salted caramel makes a great snack for all of us.
Easy Toddler Treat
In fact, my toddler eats half of the lettuce and cucumbers out of my salad just because of this dressing. She’ll suck it off and then eat the vegetables. It’s that good!
You can eat the salted caramel with a spoon. I like to dip banana in it. Then you even get some starch with your sugar, salt and fat. It’s the perfect combination for a metabolic boost. Any fruit you like will work.
I’ve probably read it five or six times myself. And I learn something new every time. I’m so glad I have a hard copy now! It’s a great reference.
I think just about everyone could benefit from Elizabeth’s advice. Especially all of my sleep-deprived mama friends. Even children and teens these days that are over scheduled, over stressed and under nourished need some help with their metabolism (have you checked your child’s body temperature lately? You might be surprised how low it is…it’s supposed to be 98.6!).
Whip up a batch of salted caramel (with liver!). Grab a spoon, your favorite fruit or even a homemade graham cracker for dipping. Then dive into The Nourished Metabolism. Trust me, you won’t be able to put it down. I read it almost cover-to-cover the first time through.
Have you assessed your metabolism lately? What are you doing to keep it running at full speed?
Try some salted caramel and all of Elizabeth’s tips in The Nourished Metabolism. You’ll be amazed at how great you feel.
Wondering how to get your kids to eat vegetables? Or just looking to add something new to your menu? These rutabaga fries are easy to make and kid approved!
One of the most common struggles amongst my clients is getting kids to eat vegetables. For some they only have a few they are willing to eat. For others they are even to scared to touch a vegetable. Feeding kids is simple…but not easy!
Vegetables Kids Love
While some situations require deep healing, sometimes a little creativity is all it takes to get kids on board with veggies.
Don’t be afriaid to experiment! Over the years, even I have had to try lots of new veggies. Some were hits (who knew parsnips and parsley root are so delicious?!). Some were big misses (none of us is a fan of turnips). And we still enjoy some of our old staples like cauliflower and cabbage.
One of our new favorites is rutabaga. I’m not sure why I had never tried them before. Maybe because they are so big and ugly. If you buy one at the store it comes with a waxy coating to keep it from drying out.
But once you peel it you see a pretty pale orange flesh (don’t worry, it’s not high in Vitamin A!). Rutabagas are a bit tough to cut. But not too bad.
As a little side note here, I’m coming to realize that we’ve way over-complicated our food these days. With the ability to get any kind of food all year long we have seriously strayed far away from the way people used to eat. A simple diet of meat, potatoes, grains, beans and a few basic fruits and veggies is probably more accurate. And totally healthy.
Our vegetable selection alone has gotten very extensive, unlike the choices of our ancestors.
Rutabaga Fries
I’ve tried cooking rutabaga a few ways and eating it raw. The raw is a bit strong for my taste buds. Hands down our favorite way to prepare rutabaga is by making rutabaga fries!
Rutabaga fries are the closest to regular french fries (potatoes) that I’ve tried. They hold their shape well, but are tender on the inside.
My kids love to use the new crinkle cutters they got for Christmas to make crinkle cut rutabaga fries. And anything in a fun shape is going to be a bonus for introducing a new food to kids. Getting them in the kitchen to help make the food will too! We use Kids Cook Real Food to teach knife skills.
I’d be lying if I said they were an instant hit for the whole family. My girls can’t get enough. My oldest son…he can tolerate them right now, but isn’t crazy about them. And that’s ok. I told him we’ll keep trying. Sometimes it takes a while to adjust to a new flavor. Hey, I forced myself to like liver by eating it over and over. So a child can learn to like rutabaga fries too, right? My husband doesn’t mind them. But he’s not big on trying new foods either.
If your child needs a little convincing he can dip them in honey, honey mustard, ketchup, or hummus. My girls and I devour them plain.
Rutabaga for the Whole Family
Even my 8 month old enjoys well-cooked rutabaga chunks. He’ll grow up with a unique palate, having an NTP for a mom!
Rutabaga fries are so easy to make. Just peel, slice and roast with avocado oil, olive oil, or your favorite healthy fat. And lots of unrefined sea salt, of course. Don’t forget the mandatory “assistant” to pull open drawers and untie your slippers while you use a sharp knife!
We are actually going to try growing rutabagas in our garden this year! Another fun experiment. I hope they turn out. It’ll be interesting to see if the flavor is any different when they are home-grown. Maybe that alone will encourage the boys to eat them.
Have you ever tried rutabaga? What is your favorite way to eat them?
Ice cream isn’t just for summer. Enjoy this allergen friendly treat all winter long. Neapolitan ice cream cake is perfect for any holiday or birthday.
When I think of ice cream in the winter the first thing that comes to mind is Neapolitan. I’m not really sure why. Maybe my family always ate it in the winter. Or maybe that’s when it’s available in the store. I’ve never really paid that much attention.
So while brainstorming ice cream flavors recently Neapolitan came to mind. But it’s not that easy to make a three flavored ice cream at home…unless you have three ice cream mixers! Which I do not (though with as much as I make ice cream it’s not a bad idea…).
After some thinking I decided to do the ice cream in bottom to top layers instead of side by side.
The end result is an amazingly delicious dessert that is totally dairy-free and fancy enough for guests.
Homemade Neapolitan Ice Cream
Neapolitan ice cream cake is not something you can whip up in a few minutes. Although it does not take a lot of work it does take several days. So you need to plan ahead.
You can make the dessert layers in any order you like. I did strawberry first so it was the smallest layer. We like vanilla and chocolate best (anyone else remember just eating the chocolate ice cream and leaving the strawberry and vanilla for your parents?).
Dairy-Free Dessert
This is a fun treat for Valentine’s Day or Christmas. I love that it’s so satisfying you don’t need a big piece. Just a little slice is plenty. Drizzle some dairy-free chocolate sauce on top for something really special.
If you don’t like or don’t tolerate strawberries you can replace them with blueberries, cherries or raspberries. Not a fan of fruity ice cream? Just add an extra layer of vanilla or chocolate!
If you don’t want to serve the dessert as a whole you can simply layer the ice cream in a freezer container without the plastic wrap and just scoop it out with an ice cream scooper. You’ll just have to be sure to scoop down deep to get all three flavors.
Treat your whole family to a special ice cream dessert or wow your guests. This “cake” is delicious and allergy-friendly. If you are not dairy-free you can replace the coconut milk with cream. Either way you’ll love it.
Looking for a way to get your winter dessert fix without reaching for ice cream? Turn breakfast into a special treat with these Neapolitan and spumoni parfaits!
I have fond memories of eating lots of Neapolitan ice cream and spumoni ice cream growing up.
Of course I was like most kids and really just wanted the chocolate! Who doesn’t want chocolate?
Updated Neapolitan and Spumoni
I have recreated these classic flavor combinations in a healthy breakfast treat. Did I mention they are super easy to make too?
Neapolitan and spumoni parfaits use plain, whole milk yogurt, fresh or frozen fruit, organic cocoa powder and pistachio nuts. You get the flavors you love without any high fructose corn syrup, artificial flavors, or food dyes.
Unique, Kid-Friendly Breakfast
My kids went crazy over these parfaits! I’m not sure I’ve ever seen them eat yogurt that quickly. I can’t blame them. What’s not to love about vanilla and chocolate yogurt combined with sweet strawberries?
Kids can help prepare Neapolitan and spumoni parfaits. It only requires pouring and mixing. They love the assembly part too.
Holiday Breakfast Parfait
I love how festive these parfaits look. Hosting guests for the holidays? Prepare the parfaits the night before. Then wow your guests with a special treat in the morning. Wine glasses make fancy serving dishes.
You could even use these as a special Valentine’s Day dessert.
This winter spruce up Saturday morning breakfast with a classic dessert flavor. Try both parfaits and see which one you like best. Or combine them to make a four layer parfait that includes chocolate, vanilla, strawberry and pistachio.
Are you ready to try something new for breakfast (or dessert!)?
Neapolitan and spumoni parfaits are simple and nutritious. Plus they are packed with flavor.
Looking for an actual dessert that captures the Neapolitan flavor? Try my grain and dairy free Neapolitan ice cream cake.
Neapolitan Parfait
2015-12-17 05:28:57
Serves 1
A yogurt parfait with the classic Neapolitan flavor of vanilla, chocolate and strawberry.
Holidays aren’t just about the sweets. Candy corn potatoes and carrots is festive and healthy! You won’t have any problem getting your kids to eat vegetables when they look like dessert.
I love fall.
I wish it could last longer. Mild temperatures. Beautiful colors. All things pumpkin.
Fun, Fall Food
I recently shared my candy corn finger jello recipe as a nod to fall and a tribute to my grandparents. In that same spirit I have another fun play on candy corn today. But this time it is savory!
Candy corn potatoes and carrots is a fun and healthy side dish. You can modify it to meet your dietary needs too.
Fall Vegetables
The base recipe uses white potatoes, sweet potatoes and carrots. But if you don’t want to use roots or don’t like quite that much starch (or have a crazy sensitivity/allergy to them like my daughter) then you can use pumpkin or squash (yellow/orange) and cauliflower (white)!
Quick Crockpot Side Dish
The preparation for candy corn potatoes and carrots is so simple because the crockpot does most of the work for you. Toss all of the veggies in the crockpot. Once they are cooked you simply puree and layer them.
The entire dish can be prepared in advance and just warmed before you eat. The warming can even be done in the crockpot!
Sweet and Savory Fall Vegetables
I love how versatile candy corn potatoes are. You can add any seasoning, spices or even sweeteners you like.
My kids love a little sweetnes on their carrots and sweet potatoes. So I add just a touch of maple syrup or honey to the bottom layersy . But if you like things really savory adding salt, pepper and herbs would be just as delicious. Or you can find a happy medium by adding a pinch of cinnamon.
Go ahead and choose which color to put in which layer. I like the dark to light effect. But you can go with the traditional candy corn yellow, orange, and white scheme too.
Kid-Friendly Holiday Side Dish
Are you wondering what to serve for a holiday dinner that kids will actually eat? How about roast beef paired with candy corn vegetables and candy corn finger jello?! Your kids will love it. Plus they’ll fill up on nourishing foods and won’t crave a bunch of sweets later (can I get an Amen?!).
You could even turn this into a one pot meal by adding seasoned ground beef, lamb, chicken, or turkey between each layer. Candy corn casserole!
Surprise the kids with this delicious treat. Candy corn potatoes and carrots (or squash and cauliflower) is a healthy way to enjoy the holiday.
Do you have any creative holiday traditions or treats?
If not, start one with a festive dinner your kids will request year after year that includes candy corn potatoes and carrots.
Yellow layer: 6-8 large yellow carrots OR 1 yellow flesh squash (acorn, spaghetti)
White layer: 3-4 white potatoes OR 1 head cauliflower
unrefined sea salt to taste
water, broth or milk (enough to puree)
optional: brown cane sugar, maple syrup, honey, herbs, cinnamon, spices
Instructions
Peel and cut vegetables into large chunks.
Place the vegetables in glass containers with a small amount of water or broth. Place the containers directly into the crockpot.
Add about 1/2 inch of water to the bottom of the crockpot.
Cook on high about 3 hours, until vegetables are tender.
Remove containers from the crockpot.
Add salt and any sweetener, herbs or spices and puree with an immersion blender (or in a blender). Add water, broth or milk if needed.
Layer the vegetables in desired order in a see-through oven safe dish.
Serve immediately or place in the crockpot on warm or cover and store in the refrigerator until ready to heat (in a 350*F oven for about 20 minutes).
Notes
If using squash it can be roasted whole in the crockpot or oven, then cut open and the flesh scooped out. You can keep it as is or puree it at this point.
By Mary - justtakeabite.com
Just Take A Bite https://justtakeabite.com/
In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. It will not change the cost of any products or services for you.
The older I get the more I know exactly what I want…and what I don’t want (that’s the Analytical Eater in me!).
When holidays or birthdays roll around, I make a list with very specific items. I have spent so many years collecting gifts I don’t really care about and using them anyway. Which has resulted in a house full of clutter.
But now that I know who I am and what I like, I’m ready to have things I love and will enjoy using. In fact, one of the words that best describes me is simple. And I’d love to simplify my house and life by getting rid of about 70% of what I own. Most of it is just stuff that I have to shuffle around.
Any other moms that can relate?!
Gifts Mom Will Actually Use
While it won’t happen overnight. I want to get rid of things that I don’t use/don’t like and gradually replace them with the things I love.
After over a decade in the natural health world, I have settled on some amazing products and brands that I trust.
So I’m sharing some of my favorite items that I actually use and love (and some that are on my own gift list!) with you! Feel free to send this to loved ones wondering what to buy for you!
The Best Supplements for Mom
I know what you’re thinking…supplements are at the top of your gift list?? Yes! Because good health is at the top of my list. These are some of my favorite supplements for keeping Mom feeling her best. Which in turn helps everyone. Trust me, I work with a lot of moms!
Perfect Supplements
Perfect Supplements is one of my absolute favorite supplement brands. Not only for the particular products they carry, but also for the quality. Everything is thoroughly tested, and they are completely transparent. That is one of the most important aspects of a supplement company. I use quite a few PS products regularly. Here are my top picks (yes, there are quite a few):
This is my favorite magnesium supplement. It helps relax the whole body and is great for those that have trouble winding down or falling asleep. I have been using it every night for over five years now! Use code Mary10 for 10% off your order!
These spore-based probiotics are both gentle and effective. Plus they are safe for just about everyone. My whole family uses these probiotics to help diversify our gut microbiome. Everyone, including Mom, could use some tummy love!
Bee pollen is great for your immune system and for supplying some key B Vitmains. Plus it is a good food source of copper, one of the most important minerals in your body. Just a small dose each day can give you a big boost!
True beauty is on the inside. But it’s also nice for Mom to feel good about how she looks on the outside! These are my favorite health and beauty products.
The Magnesium Lotion Shop
One of the highest priorities for almost every client is improving magnesium stores. And the best way to do so is transdermally (i.e. through the skin). We’ve tried various oils and lotions, but The Magenisum Lotion Shop has the best around! No itching. No stinging. No strange smell. And no toxic ingredients. It’s great for the whole family. It even helped my daughter with growing pains and sleep. We all put it on every night before bed.
Ever wish you could find natural replacements for OTC medicines without having to search high and low? Welcome to your one-stop-shop! Earthly has just about every natural remedy you could want. Here are some of my top picks:
Arnica salve stick – for bumps and bruises
Digestive bitters – for reflux and improving upper GI function
Feel better fast tincture – helps coughs, fevers, and upset tummies quickly
I know what you’re thinking. How are fashion and health related? Let me show you! These healthy AND fashionablel products are my favorites! And they are on my gift list.
Magenetude Jewelry
If you follow me on Instagram or Facebook you’ve probably heard me talk about Magnetude Jewelry. It is bio-magnetic, interchangeable jewelry that can help:
improve blood circulation
improve sleep quality
increase energy
mitigate the harmful effects of EMFs and 5G
My personal experience using Magnetude has been sort of miraculous. After wearing it for just a few weeks I told my kids that I felt like the Energizer Bunny! It has increased my energy tremendously. I am also sleeping more soundly. An added bonus – my toddler is finally sleeping through the night consistently when he wears his Magnetude slider regularly.
This is the one of the easiest and most fun things you can do to improve your health! For the month of November all orders over $75 get a free holiday “tude.”
My son and I made a video to show just how powerful the magnets really are! Check it out.
Xero shoes
Barefoot shoes are another one of my must-haves. I started wearing Xero Shoes about three years ago, and I have never looked back. Barefoot shoes help with spinal alignment and removing stress on the spine. I wear them every day, year-round. So much so that I have worn a hole in the toe! So a new pair of Xero Shoes is definitely on my wish list this year.
So far I have tried the Prios and the Mikas. I love them both! And I’m excited to try some of the other styles.
Is it possible to have too many kitchen gadgets? Probably. Maybe not. I’m not sure. I love fun, unique kitchen gifts. But then again I’m trying to simplify. Here are my must-haves in the kitchen that I use all the time.
Tea Strainer + Quality Tea
In the debate of coffee vs tea, there is no question for me. I love tea. I can’t stand coffee. I love using herbal teas to promote health. So a tea strainer and quality loose-leaf teas are always in my cupboard.
We all have those appliances that sit in the cupboard, possibly still in the box, that we don’t know what to do with. But then there are the workhorses that we use almsot daily. Here are my favorite appliances and gadgets that I use frequently or that are on my wish list.
Crockpot – it’s always on my counter and gets used multiple times a week.
Immersion blender – perfect for making mayonnaise, pureeing fruits and veggies, or even making magnesium lotion!
Vitamix – hands down my most used appliance. I use it for smoothies, dips, nut butters, sauces, and even grinding flour! I have the large container, small container, and dry container to do everything.
Berkey water filter – it’s hard to find a water filter that removes all the bad stuff while leaving the essential minerals. Berkey is at the top of the list for doing just that!
Tongs – I have three pairs…and I still run out some days.
Spatula – I have lots of spatulas, but only two that I really use.
Water Bottle
If you want to feel your best, you have to be hydrated. This is one of the first foundations I address with every client. I don’t just mean drink eight glasses of water a day. That’s a good way to flush all of your minerals out! I love sharing a variety of hydrating drinks to boost your minerals and help your body absorb the water. But sometimes even if you know how to properly hydrate it’s a struggle. I find that having a water bottle that you love can go a long way in getting hydrated. Here are my favorites:
Staying healthy isn’t just about what you eat and drink (though those are important!). There are other aspects to your foundations of good health. This includes physical, mental, and emotional health! Some of my favorite tools and techniques for keeping Mom healthy on all levels include:
Energy Work
Our bodies are made of energy! And sometimes (well, a lot of times) we get out of balance. It’s important to restore the flow of energy. You can do this through:
Not only do these therapies help long-term, it also feels really good to have time for self-care and having someone else pamper you a bit! Find a local practitioner and calm your nervous system!
Mineral Balancing
When it comes to nutrition my favorite tool for meeting bio-individual needs is Hair Tissue Mineral Analysis! It is at the heart of my practice. HTMA shows where your body is out of balance and how to meet your bio-individual needs.
Maybe I’m just odd, but I love getting exercise/fitness equipment as a gift. It gives me variety and motivation to keep myself moving. A couple of my favorite simple and budget-friendly methods for getting nourishing movement are:
Rebounder – get your lymphatic system flowing and help your body with gentle detox.
T-Tapp – this is another lymphatic-stimulating exercise that is suitable for all ages and fitness levels. No special equipment needed! Just some space to move. My kids and I love to do T-Tapp moves throughout the day to keep things flowing!
Best Books for Mom
Last, but definitely not least, on Mom’s gift list are books. Depending on your season of life you may or may not have much time to read. But I have recommendations for everyone. From cookbooks to homeschooling to homesteading to health.
Cookbooks
If you are short on time AND needing some healthy meal inspiration, cookbooks will be your guide. I have quite an array of cookbooks – some in my kitchen and some stashed in a closet. The ones I keep in my kitchen I use time and again. Plus they have great stories and drool-worthy photos. These are the cookbooks that make the grade in my house.
Tuttle Twins – These are amazing read-alouds for the whole family about how our government, free market, and more is supposed to work. I’ll be honest – I learned just as much as my kids did. I wish every child was able to hear these books.
If you enjoy digging deeper and learning how the body functions like I do, these books will keep your brain stimulated and help you learn more about your own health.
Yes, this post is all about what to give TO Mom. But I’m a mom…and I just couldn’t help myself. Moms love to give gifts to their kids as well. So here is a short list of some of my favorite natural health gifts for your family.
Magnetude Jewelry – yes, it’s a great way to help kids focus and sleep!
That was quite a list! Did you find anything you want to add to your Christmas list? Or maybe something you want to get for your mom or wife?
I’d love to hear what sparked your interest! Comment with your favorite natural health gift for Mom from this list or something you’ve got on your wish list this year.
A nourishing diet and healthy lifestyle play a huge role in your child’s health. But understanding his or her emotional health is just as important! Let’s learn about Eating Styles and how they factor into good health.
One of the most common questions I get from parents is how their parenting and food philosophies will impact their child’s mental well-being.
If I make my son eat all of his broccoli before he gets dessert will that teach him that food is either good or bad and that some should be treated as a reward?
If I teach my kids about healthy food will that make them obsessive about it?
If my daughter can’t eat the same foods as her friends will she feel isolated?
But what it really boils down to is your child and how he or she views the world.
Tom may become obsessive about healthy food if you tell him how bad sugar is. While Lucy might not put much thought into it.
Anna might focus on friendships and spending time together, regardless of what everyone is eating. Whereas Steve might be hypervigilant about feeling different.
How Children Respond Differently to Feeding Stress
I’ve seen it firsthand in my own kids.
When my youngest daughter was little she had some severe feeding issues. Her response was to become a thumb sucker, struggle with breastfeeding, and shy away from food.
On the other hand, my youngest son, who also had feeding issues, turned to me for comfort and started nursing more. He also started viewing food as good and helpful from a young age, often declaring, “I’m a good eater! This will help me grow big.”
So what was different?
It certainly wasn’t me!!
My response to both of them during the struggle was the same. I was anxious and stressed. Not ideal. But that is how I reacted (wish I knew then what I know now – hindsight).
What was different was how my kids view the world. They each have very different Eating Styles!
What is an Eating Style?
My daughter is an Intuitive Eater. When it comes to food and eating she needs comfort. I did not help create a comfortable environment for her, instead focusing on the stress and her limitations. In turn she shied away from eating. Food had a negative connotation.
My son, however, is an Adventurous Eater. When it comes to food and eating he likes anything new and exciting. Simply looking at books or talking to him while he ate was enough to create a fun environment for him. And he gravitated towards the food. Food had a positive connotation!
A child’s Eating Style helps you understand:
the essence of your child’s true nature
how they relate to the world, to people, and to their environment
what makes them feel loved, supported, and confident
how they uniquely view food.
I like to call it a child’s food language!
Once you understand how to speak it, feeding becomes so much simpler!! Knowing your child’s Eating Style will help answer many of your feeding questions.
Does my child need comforting food or quick food?
Does my child like meals to be a surprise or to know exactly what’s on the menu?
Does my child like soft, easy-to-chew food or really crunchy and chewy food?
The Eating Styles will help you identify the answers to all of these and so much more!
What are the Eating Styles?
There are four Eating Styles:
Intuitive Eater: slow, emotional, connected
Analytical Eater: still, structured, bold
Adventurous Eater: happy, animated, curious
Active Eater: fast, loud, intense
Every child has a primary Eating Style and then overlaps a bit with a second style. It’s fascinating to figure out what describes your child(ren) best. Eating Styles is a powerful tool to help your child eat better without feeling like he or she has to change his or her personality. It also helps aleviate any feeding challenges without power struggles with you!
For example, the term “picky eater” is used a lot when it comes to feeding kids. I really don’t like that label.
I think all kids are great eaters! We just have to understand how they eat to be able to bring the world of food alive to them.
All four types of eaters have their own challenges and strengths. Which means they each require different feeding strategies…and it might not align with the way you like to eat, Mom and Dad!
Let’s take a look at some of the characteristics of an Intuitive Eater and strategies to help feed this child.
How an Intuitive Eater Eats
An Intuitive Eater is the true “picky eater.” This is the child that will have a very strong opinion about what they will and won’t eat…and there is no convincing them otherwise (for good reason!).
Most parents looking for help with extreme pickiness are dealing with Intuitive Eaters.
Some characteristics of an Intuitive Eater include:
Slow eater, can’t be rushed through a meal
Needs someone close by (especially 2-5 year olds)
Doesn’t like food mixed
Eating impacted by emotions (can lead to under or over eating)
Struggles with breakfast – slow to start the day
Eat by a process (i.e. finish all of one food before moving to the next)
Struggles with eating meat
Unwilling to try new foods
Some feeding strategies for an Intuitive Eater include:
Let them start a meal early to have enough time to finish
Sit with them for the whole meal/until they are done – they need to feel connected
Seat them next to mom or dad
Let them help plan and prepare the meal
Give them options/let them decide what to eat (teach them to listen to their bodies)
Don’t tie emotions to food. How much/what you eat does not equate to good/bad – remove parent emotions from meals even if undereating
Let them take breaks/come back to a meal
Serve foods separately and let them combine if desired (tacos, casseroles, stir fry, etc.)
As you can see, my stress reaction to my Intuitive Eater’s struggles was the complete opposite of what she needed. Now that she is older we focus on being positive about food and connecting at the table. In turn she is a great eater that loves a wide variety of nutrient-dense food.
We are now digging even deeper to remove her limiting belief that she is small and weak, instead helping her believe that she is healthy, nourished, and strong! Because she is.
She is still my child with the strongest opinions about her food. But that’s OK! I am honoring her Intuitive nature when it comes to eating.
How to Figure Out Your Child’s Eating Style
That was a small taste of one of the four Eating Styles. Maybe it resonated with you, and you think your child is an Intuitive Eater. Or maybe it doesn’t sound like your child at all! You could have an Analytical, Adventurous, or Active Eater.
To quickly figure out which type of eater(s) you have, use this short quiz! It’s fun and fascinating to understand how the whole family eats!
If you are ready to dig deeper and use the Eating Styles as a tool to eliminate picky eating, it’s time to join the Nutritional Navigation eCourse. It includes all of the Eatying styles!
You might even find the information helpful in other areas of life. I now understand why my Active Eater stuffs his mouth at every meal AND why he’s so intense about everything he does. Which allows me to be more patient with him.
Picky Eating is NOT About the Food!
Feeding your kids well is more about the HOW than the WHAT.
It all boils down to mindful observation and understanding your child’s nature. Using the strategies in the Eating Styles you’ll become the expert on how to feed YOUR child. Then the food will easily follow.
Eating Styles is part of the Mindset component of my Mind-Movement-Minerals Method to get your kids to say, “MMMM” to nourishing food without a battle. It’s a simple step you can take at home with huge rewards!
Are you ready to end the mealtime drama and keep your kids nourished?
So far we have talked about the foundations of good health, Nutritional Therapy for kids, and HTMA for kids – the physical aspects of health. Today we introduced how mindset impacts feeding your kids and how the Eating Styles can help. But there is still more! Next up I’ll be discussing more tactics for handling the emotional aspect of feeding. Stay tuned!
Does your child seem to sleep poorly or wake up grumpy? There are many causes, one of them being how your child breathes. There is natural help for mouth breathing to get a well-rested child.
Every parent does it. Every night.
Before you get in bed, you check on your sleeping child.
You stand there for a minute watching them lay there so peacefully.
Unless your child is a mouth breather.
Then you see covers strewn about and a child tossing and turning. You hear snoring and snuffling.
Sleeping While Mouth Breathing Looks Anything but Peaceful
Not only does it look bad, it is bad. Mouth breathing has a big impact on health and behavior. Here are some of the effects of mouth breathing.
Restless sleep/change positions constantly.
Lack of clean oxygen to the body (that comes through the nose).
Bad breath and body odor.
Sensitive teeth/chewing problems/dental problems.
Adrenal fatigue/lack of sleep.
Sleeping problems/hard to settle down/inability to nap.
Lack of focus/symptoms of ADD/ADHD.
Hyperactivity.
Mood swings/tantrums/meltdowns.
Oral sensory processing disorder.
Narrow mouth/palette.
This list of symptoms should not describe any child. But it does. My daughter included. She had displayed every single symptom on this list at only seven years old.
Why do Kids Mouth Breathe?
Mouth breathing happens during the day and night and can have a variety of causes. For my daughter the root issue is environmental allergies.
At five years old we had her tested for allergies and discovered severe dust mite and mold allergies. The allergist put her on a steroid nasal spray. Although hesitant we tried it for a while with no improvement. So we turned to more natural remedies.
Natural Treatment Options for Mouth Breathing
My daughter is now 13 and breathing through her nose most of the time. It is quite amazing to see the difference in her health, mood, and behavior. She has been given a new start after years of mouth breathing.
Every child is different and responds differently to treatments. But if your child is a mouth breather it is important to figure out what works for him or her and find a way for him or her to get quality oxygen and sleep. Here are the treatments we have used.
Speech therapy – We saw a speech therapist for three years. It is great for calming the body, integrating reflexes, and training the mouth. Being able to do exercises at home that open the nasal passage is also wonderful.
Remove food allergies – Allergies to food can cause inflammation anywhere in the body, including the nose/airway. You can figure out allergies through formal testing, an elimination diet, muscle testing, or trial and error. Cut the offending foods out completely while you work on healing.
Craniosacral therapy – Sometimes breathing problems are due to a restriction in the body. CST releases tension and alows the airways to open naturally (learn more about CST here).
Hair Tissue Mineral Analysis – When a child is lacking in minerals, is out of balance, or struggles to detox heavy metals, he or she can have numerous symptoms, including inflammation, allergies, and breathing difficulties. HTMA helps get to the root of the problem and get the body back in balance (learn more about HTMA here).
Clean the whole house and clear out the bedroom – Dust and mold allergies are some of the biggest offenders. Dust mites live in mattresses, pillow cases, couches and stuffed animals. Dust collects quickly on dressers, toy boxes and bookshelves. There are some simple solutions.
Use dust mite covers on the mattress and pillow case.
Change bedding weekly and wash it in hot water.
Remove stuffed animals from the bed.
Clean the floor regularly. Wood floors are ideal. If possible remove carpet.
Remove as much clutter from the bedroom as possible.
Dust regularly in the bedroom and the whole house.
Keep windows free of mold.
Diffuse essential oils – Essential oils can provide a tremendous improvement in breathing. A blend of lemon, lavender and peppermint diffused through the night is effective for clearing airways. Purification is great too.
Palette expansion.
Palate Expansion for Mouth Breathing
Palate expansion has had the biggest impact on my daughter’s health. Her mouth breathing has caused her palate to gradually become narrower and narrower. We found a naturally-minded dentist that focuses on expansion plus reshaping the jaw. It is not just the typical expander for a few months and then move on to braces.
There are a few different methods of expansion. We are using Biobloc Orthotropics. It is a three-year process with several phases. First the mouth is widened to allow room for all of the teeth and to open the nasal passage. Then the jaw is reshaped.
My daughter is breathing through her nose more in the night and getting better quality sleep. She is using mouth exercises to practice keeping her mouth closed during the day to retrain her jaw. No more sitting with her mouth wide open!
No more bad breath! She is also much more efficient at eating. Instead of a meal taking an hour she can finish in about ten minutes.
Mouth breathing is just one challenge that originates in the mouth. There are many conditions that start with the mouth! So how do you know what it is? Use this quick and easy Mouth Assessment Guide!
Can you Eliminate Mouth Breathing?
We have many days now of greatly improved focus and attention and with less hyperactivity. She is able to quickly get herself ready for school in the morning and stay on task at school.
Her adrenal health is gradually improving as she gets more sleep and we continue with a nutrient dense, allergen-free diet. Her hair and nails are stronger. She has not had severe skin problems this winter for the first time in years.
The mouth breathing is not 100% gone, but it is drastically decreased. We are still using tape at night and doing mouth exercises during the day.
Is Your Child a Mouth Breather?
Don’t let it go untreated. It will change the shape of the face and impact overall health. Find the root problem (i.e. allergies). Then seek appropriate treatment to eliminate it.
Finally, consider palate expansion to undo the structural damage, keep the nasal passage open, and create a beautiful smile with enough room for all of your child’s teeth. I’m so thankful we stopped the mouth breathing in its tracks, and my daughter has been given a new start. Her smile says it all.
Sometimes it seems like more of a hassle than it’s worth to get your kids in the kitchen. But that work will pay off, especially if you start early. That’s why I let my toddler use knives!
Getting my kids in the kitchen is nothing new to me.
All three of my kids have been in the kitchen with me since birth…makes sense seeing as I spend half my day there!
I let my kids get involved as soon as they are able. My oldest was baking cookies with me at nine months.
Teaching Kids Life Skills
But I never really taught my kids a set of skills. I never really let them take control.
I started with my older kids (ages 7 and 4 at the time). They love it! And I love watching them gain confidence and asking to help in the kitchen.
Toddlers Can Use Knives!
Little sister has been sitting on the sidelines observing until recently. She turned two in August. And she was more than ready to join in the fun!
We started with knife skills. That may sound strange, but it really is an important skill and one that even a toddler can do. She loves to slice bananas any chance she gets. Every time we walk by them sitting on the counter she puts in her request.
I can teach her proper techniques while keeping her safe (cutting bananas with a butter knife is fairly harmless). And all of those banana slices she makes either go in her mouth or in the freezer for a delicious dessert or to add to smoothies later.
Kitchen Skills for Kids
We are now moving on to other skills like measuring and pouring. She LOVES pouring beans or water back and forth in containers. Big brother does it right along with her to sharpen his skills. Then they makehomemade fruit snackson their own! Sometimes we use molds. Sometimes we make them in a pan so they can practice knife skills again by cutting them into cubes.
What five-year old do you know that can make his own healthy fruit snacks instead of eating the artificially colored and flavored waxy things out of a bag?
It really is possible.
Kids in the Kitchen
My older kids (now 8 and 5) are always willing to lend a helping hand with dinner preparation. Which is such a blessing to me! And I get the pleasure of giving them praise and boosting their confidence.
My eight-year old has a goal this year of being able to make a whole meal on her own. Right now our goal is confidence and safety cooking at the stove. And now that we are homeschooling we are adding it right into our curriculum. It’s so much fun.
She is even starting to create her own recipes and keeps begging to start her own blog. Did I mention she’s only eight?!
You really will be amazed at just how much kids can do in the kitchen when you give them a chance.
Kids Can Cook
Yes, even a two-year old can be helpful in the kitchen and start learning life skills. By the time my kids are teenagers I’m afraid I may be out of a job!
It’s hard to believe I wrote this post over five years ago! I have now added another budding chef to the mix. My current toddler also loves getting messy in the kitchen with me. He is a big fan of washing dishes. That is another important skill!
My other chefs are 13, 10, and almost 7. They love to help plan meals every week and participate in dinner prep often.
I love that they are empowered to make healthy food choices and gain essential life skills. I have no worries about them taking ownership of their health as they get older.
But even after all these years we still go back to the Kids Cook Real Food ecourse for a refresher periodically. It’s great practice and motivation!
Do you let your kids help (or take over) in the kitchen often? Has your toddler learned to properly use a knife yet?
Dairy-free and missing cheese? Try this simple, healthy zucchini cheese loaded with healthy protein, fat, and complex carbohydrates to keep your kids happy and nourished.
Within one week of my youngest being born I was 100% dairy-free.
I had been through this with my previous two babies. So I knew the signs of a dairy reaction right away. There was no easing into it. I went from eating ice cream pretty much every evening while pregnant to strict no speck of dairy almost overnight.
It’s not fun to have to cut out dairy. But I knew how to do it. I have another son that is still dairy-free, so I just added two more family members to the mix.
Unfortunately our food reactions did not end there.
I cut out so many foods, trying to help my son’s silent reflux. We had his tongue and lip tie clipped.
What finally made a significant difference in his ability to nurse and eat was learning about histamine intolerance. I switched to a low-histamine diet and it was like magic.
What wasn’t magical was the amount of effort it took to keep the two of us nourished, and our lack of food options.
During the summer we basically lived on zucchini and ground beef as I tried to calm our bodies. Our garden was overflowing with zucchini, so I sliced and roasted some pretty much every day.
The ground beef was nourishment that I could actually digest. Plus I could cook up some burgers for us and freeze extras for another meal (an essential part of a low-histamine diet – not letting meat sit in the fridge).
I’m thankful I am an Analytical Eater that truly does not mind eating the same foods over and over. In fact, that is what I love. But I was really lacking in texture with all that soggy zucchini. My mouth needed more!
My solution? Zucchini cheese!
What are the Health Benefits of Zucchini?
Although often overlooked, zucchini really does pack a punch in terms of nutrition. This fruit, used as a vegetable, contains:
potassium
phosphorus
magnesium
calcium
fiber
Vitamin C
Vitamin B2
Vitamin B6
Vitamin A
Vitamin E
Vitamin K
Zinc
Zucchini also has a really high water content in addition to its minerals so it is great for hydration!
What Can I Do With Too Much Zucchini?
I often joke with my husband that there is no such thing as too much zucchini.
Every summer we grow an absurd amount of zucchini. And every summer I use it all up! Sure, we give away a few here and there. But I truly do my best to not let any go to waste (though the chickens get the baseball bat zucchinis that we inevitably miss).
It’s easy to use up quite a bit of zucchini by roasting it for a family dinner. My kids will devour roasted zucchini covered in herbs and garlic.
Of course we can’t eat all of our zucchini fresh. Somtimes we pick 20 in one day! So I love to freeze all of my extra zucchini.
Simply slice into rounds and place on a baking sheet. Freeze and bag. Peeling is optional. You can also freeze grated zucchini to use in bread and muffins.
Last year I froze at least five gallons of zucchini. I lost count. It’s been such a blessing to be able to enjoy it all year.
What Can Be Made With Frozen Zucchini?
Frozen zucchini works well in soups, stews, and stir fry. Frozen grated zucchini is great for zucchini bread, muffins, or scones.
But mostly I use my frozen zucchini to make zucchini cheese. I have some in the fridge at all times.
I love that I don’t have to do any peeling or slicing when I use frozen zucchini. Just put a big pile in a saucepan to cook for a few minutes and it’s ready to go!
Though you can make zucchini cheese with fresh zucchini too. That is how I do it all summer.
Dairy-Free Zucchini Cheese
Back to our low-histamine diet. I was really getting bored with roasted or sauteed zucchini. I had heard you could make “cheese” with zucchini. So I found some recipes and started experimenting.
The first one I tried used lemon juice. That was a big disaster. I think it all went in the trash. Even the kids couldn’t stomach the flavor.
Over time I figured out my own version of zucchini cheese that has been a staple in my diet ever since.
Zucchini cheese gets it’s texture from a combination of healthy fat (like butter or coonut oil) and grassfed gelatin. Now that my son tolerates butter I tend to use it for zucchini cheese. But coconut oil works just as well!
I use a small loaf pan to create a taller block of cheese that I can slice.
We use zucchini cheese on salads and sandwiches. It’s delicoius on crackers. Or I often just eat it plain.
One of our favorites is squash cheese. It has such a beautiful orange color! Not to mention it has a bit of sweetness to it. So kids really love it. It has a taste reminiscent of American cheese, so it’s often a great transition for kids that are used to a Standard American Diet (SAD).
Cauliflower is another great option if you want a white cheese with a kid-friendly flavor.
You can go a little more bold with peas and create green cheese!
What to Feed a Child Who Doesn’t Like Meat
One of my favorite things about zucchini cheese is the nutrition factor. It has a combination of protein (gelatin), healthy fat, and carbohydrates with fiber (zucchini). Lots of Real Salt adds essential trace minerals.
Sometimes I really boost the nutrient content by adding non-fortified nutritional yeast and turmeric.
So many selective eater kids struggle with eating meat. Whether it’s the texture, the chewing, or the inability to digest it, getting adequate protein is a struggle for many.
Gelatin is a great solution! And zucchini cheese is an easy way to get a big dose of easy-to-digest gelatin down.
Perfect Supplements is the only brand of gelatin I trust. It is grassfed and certified 100% glyphosate free!
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Zucchini cheese is also great for the kids that only want to eat cheese and starch all day. You can get a great dose of both macro and micronutrients in while they still enjoy their favorite food.
Easy Toddler Snack
When I first started making zucchini cheese it was really for myeslf. Did I let my kids try it? Of course! But I was the one needing something creamy and salty.
But soon it turned into one of my favorite toddler snacks. My almost-three-year-old has been enjoying zucchini cheese with me since he could eat solid food!
I cut it into thick slices and then into sticks. Easy to hold. Easy to chew. Easy nourishment. That equals an easy toddler snack! And a great way to get little kids interested in veggies.
Is your toddler like mine and only wants to snack all day? Zucchini cheese is the way to go. Snack away!
What is the Best Diet for Picky Eaters?
Each child has unique, bio-individual needs. Which is why I am so passionate about Nutrional Therapy for Kids! That being said, all kids need a balanced diet. This is especially important for those “picky” or “selective” eaters.
A balanced diet includes whole food sources of protein, fat, and carbohydrates with fiber. An easy way to think of this is meat, oil, fruits, and veggies.
Zucchini cheese meets all of the criteria! So it is a great addition to a picky eater’s diet. And getting that balance will help alleviate those picky eating symptoms.
Need more dairy-free substitutes? Grab your copy of 10 Simple Dairy Substitutes with recipes for everything from milk to yogurt to ice cream!
Allergen-Free Food on a Budget
One of the hardest aspects of having a child with dietary restrictions is the cost of the food. Have you ever compared the price of regular cheese to dairy-free cheese? Or the cost of wheat bread to gluten-free bread?
If you have, you know that allergen-free food can add up very quickly!
Which is why I love making zucchini cheese. Zucchini is a very affordable vegetable that you can buy in bulk in the summer and store enough for the whole winter. Visit any farmer’s market in the summer and you’ll see piles of zucchini. Or just ask a neighbor with a garden. They probably have extra.
Stock up on gelatin with a bulk discount or when it’s on sale HERE.
You can also watch for good deals on coconut oil.
Now you have all of the ingredients for healthy, dairy-free cheese on a budget!
Is Dairy-Free Cheese Healthy?
I’ll be the first to admit that we do buy some dairy-free cheese. It’s nice to have something that melts like real cheese when making a pizza or grilled cheese.
But I can’t say I’m thrilled about the ingredients. While not horrible, it is still a processed food with some gums and fillers.
That is why I love making zucchini cheese. I control the ingredients. And they are all whole foods that I serve my family regularly.
Is dairy-free cheese healthy? It is if it’s homemade zucchini cheese!
Is your family dairy-free? Do you miss chees? Give zucchini cheese a try!