Anytime you get knocked down remember it’s happening for a reason, you just have to get back up. Remember not to make assumptions or to take things personally. You are never alone. Use this experience to your advantage as a new beginning. Re-set, Re-align, and Re-start your mind, body, and spirit. Ready, Set, Go!
xo
We can’t always understand why something is happening to us. Sometimes your best bet is to feel your way through, accept the pain or discomfort, and know that in time all will become more clear. Don’t make assumptions and don’t take everything personally. The UNIverse is providing you with what you need to become the person you are destined to be. Be patient. Be kind to yourself.
Remember, a failure is not really a ‘failure’, its just an experience that brings you closer to what you really want..
xo
What is your child’s attitude around eating and food? This is the most important sign. Does he/she get overly upset about new foods, or entire food groups? Is he/she food driven? Is dinnertime a battleground rather than a time to enjoy each other’s company?
Has your child never eaten a single vegetable or fruit? Does your toddler have trouble chewing or even gag? Does he/she pass on all meats except those that require little chewing or have strange texture? Has he struggled from the beginning or did he eat well until 18 months and then begin whining for favored foods? Does he seek out only sweet foods, salty foods, soft foods, etc.? These are all indications that parents may be dealing with more than typical picky eating.
There is almost always an underlying reason that starts a child and his parents down the path of feeding difficulties. Look deeper:
“It hurts! It doesn’t feel good!”
“I can’t”
“I don’t like how this feels/tastes/looks/sounds. I’m uncomfortable.”
“I don’t want to! I want to do it my way.”
“I’m scared _______ will happen again.”
Generally, if a parent is spending a lot of time and energy trying to get a child to eat more or different foods, then it may be more than just typical picky eating.
Pressuring, bribing, and coercing are counterproductive for the majority of children. It is important to think further.
There are a few very important steps:
Step 1: Decrease stress, anxiety (yours and your child’s), and power struggles.
Step 2: Establish a routine.
Step 3: Make family meals pleasant.
Step 4: Build skills in “what” and “how” to feed.
Step 5: Strengthen and support oral motor and sensory skills (touching, smelling foods etc.) This means getting the child involved in food.
Parents may have a hard time letting go of bribing, or forcing foods. It all boils down to trust, and parents can have a hard time trusting their children to eat well— understandably! Many parents have been told that their child “can’t” sense hunger, or they don’t know how to eat without you forcing them. This is not true; children are born with an internal clock telling them when they are hungry and when they are full! Parents need to be encouraged to respond to their child’s unique needs while nurturing and facilitating progress.
Negotiating, bribes and pressure increase anxiety. (“How many bites will I have to eat of X tonight?” or “Will I gag if they make me eat one bite of cherry tomato?”…) Anxiety decreases appetite, so creating a situation where the child feels comfortable and safe at the table goes a long way to improving a child’s ability to tune in to hunger signals and eat to fullness. If a child has butterflies in her stomach, there’s no room for food!
The first glimmer of progress parents need to look for is not how many bites or how much green smoothie a child sips, but the attitude around food. With progress, parents begin to trust their child around food. Parents notice less anxiety, more calm moments and smiles at the table, and a willingness to be around unfamiliar foods. Then the child expresses curiosity about foods, and later begins to engage with new foods, eventually asking to try some, or slipping it onto their plate. We’ve had children try new foods and discover hunger cues within a matter of days, while for others it may take a while— but the lifelong relationship they are building with food will pay off in the end. Attitude has to improve before the child feels safe to branch out.
Once you decide a course of action, how can you get other familial members on board?
For example:
– Your son stayed calmly at the table while you sat next to him eating spaghetti, where a few weeks ago he would have cried and gagged.
– He came happily to the table without complaint or anxiety about what he would eat.
– He passed the beans without gagging or complaining.
– He asked about a new food.
– He sampled a new food at school.
– Keeping a journal is a great way to track progress.
Contains information from Katia Rowell and Jenny McGlothlin.
Use these concepts regularly to teach your kids to have a healthy relationship to food. Remember, it starts at birth!
Permission to Eat All Foods: No food is forbidden. This means your kids are less likely to binge eat and have an unhealthy relationship with food. Teaching your kids about foods and what they do is important, but I recommend a neutral presentation of a variety of foods instead of labeling food as “good” or “bad”.
Eating for Physical Rather Than Emotional Reasons: Encouraging kids to eat for hunger and enjoyment, instead of boredom, anxiety/emotional reasons, or out of habit. Less binge eating and obsession with food down the line. Structured meals at a designated place instead of grazing or using food to reward or punish.
Using Hunger and Satiety Signals: Trusting your body to guide what and how much to eat. People who don’t trust themselves lose their food regulation abilities and are more likely to gain weight, emotionally eat and diet. Allow your kids to chose what and how much from what the parents serve instead of controlling or being super lax.
BABY FEEDING TIPS
– Don’t start solids until at least 6 months of age -> Although some practitioners recommend starting as early as 4 months, I feel confident that waiting till 6 months is best.
– Start slow, one new food a time -> This is important to make sure your baby doesn’t have an allergic reaction to anything, also it takes time for them to get used to a food. Some babies will adapt and be ready for more food quicker than others.
– Offer food at consistent times each day -> Having a routine is important. Although the times will not be exact, you can get your baby adapted to a regular feeding schedule. For example, B: 8 am, S: 10 am, L: 12 pm, S: 3pm, D: 6pm.
– Pay attention to hunger and fullness cues -> Babies have an internal clock telling them when they are hungry and when they are full. Your job is to pay attention and learn about your baby’s clock.
Hunger Cues:
-Fusses and cries
-Smiles, gazes and coos at caregiver during feeding time
-Actively moves head toward spoon or attempts to put food in mouth
-Reaches or points to food
-Shows excitement when food is offered
-Uses words and sounds to indicate hunger and desiring food
Fullness Cues:
-Decreases rate of sucking or stops altogether
-Spits out nipple
-Is easily distracted
-Moves head away from spoon, bats or pushes food away
-Slows pace of eating
-Shakes head to say no or says “all done”
-Plays with or throws food
– Introduce foods over and over again –> The taste for veggies, proteins and good fats is a learned taste. Keep serving a food, even if your baby didn’t like it the time before. Repetition is key!
– A little goes a long way -> Your baby’s stomach is only as big as his/her fist, so a few bites is perfectly fine. If your baby doesn’t eat a lot, they will likely need more milk.
– Food intake changes -> Some days or weeks your baby will be hungrier than others. This is completely normal as each baby grows differently.
– Don’t ever force your baby to eat.
– Eat with your baby -> Babies/children learn by watching you.
– Make food fun and appealing -> Introduce different, age appropriate textures, colors and forms of foods.
–Remember there is no perfect science to feeding babies –> Use your intuition, take note of what works and what doesn’t and try and enjoy the process!
TIPS on Constipation for Kids: How does your Poop Stack up?
Although this article was intended for the little ones, it can apply to any age group!
1. Drinking Water
Lots of us forget to drink water or don’t get enough water. Water is very important to keep things flowing! FYI: Urine should be very light in color and not have a strong smell if you are drinking enough water.
2. Eat Real Foods
Stick to real foods as much as possible. It’s one of the most important changes anyone can make. Watch out for eating lots of sugar and processed/packaged foods – candies, chips, cookies, crackers, fruit snacks, granola bars, breads, pastas, fast food etc.
3. Eat More Fat
Fat has a direct impact on the waves our bodies make to get rid of poop. Fat can be extremely helpful for people who are constipated. Increase your healthy fats from sources like coconut oil, animal fat, olive oil, butter, avocado, fish, nuts, flaxseeds and fermented cod liver oil.
4. Eat Good Bugs
Our gut has tons of good bacteria and a healthy stomach is necessary for healthy poop. Eat good bugs every single day – yogurt, kefir, sauerkraut, soft cheeses and apple cider vinegar. Taking a probiotic is one supplement that can also boost the immune system in the tummy and improve digestive health if problems continue.
5. GET MOVING!
Being active is critical. The more kids play inside or outside, jumping up and down, back and forth – the more likely they are to have normal bowel movements.
6. Sleep
Kids need lots of sleep for many reasons including physical, mental and emotional development. Sleep helps immensely with digestion. Remember the zzz’s you get before midnight count double! In other words, children should go to bed at a reasonable time (between 7 and 9 pm). Sleep is also critical for adults impacting hormones, metabolism, aging and stress levels.
Listen to what your poop is telling you and continue to make changes to improve the food you’re eating.
SNACK / MINI MEAL IDEAS for Little Ones and Big Ones!
These are Simple snack ideas, for simple palates. Feel free to add as many ingredients as you like and dress up these snacks to your liking..
– Soft Fruit Bites – banana/oranges/tangerines/papaya/avocado/mango or mix all and sprinkle with cinnamon or dollop of honey.
– Banana on a Stick – peel banana, cut in half, insert popsicle stick. Dip in yogurt and roll in wheat germ/cereal. Freeze and enjoy!
– Chia Chow-Down Pudding – 2 cups of coconut milk/almond milk/ raw milk/water (your choice!), 1/2 cup chia seeds, 1 teaspoon vanilla extract (optional), 1 tablespoon honey. Place in fridge for 15 minutes and voila you have chia pudding! Great source of protein, fiber, calcium, iron, & nutrients.
– Ants on a Log – fill celery sticks with peanut butter or cream cheese. Top with a row of raisins or other dried fruit.
– Apple Pockets – add a dash of cinnamon to a scoop or ricotta cheese, mix. Fill a whole wheat pita pocket with the ricotta mixture and add a layer of thinly sliced apples.
– Little Bagel – add nut butter, jam, cream cheese OR add tomatoes, cheddar and avocado warmed.
– Cooked Veggies Bowl – cook veggies of choice/in season and sprinkle with cheese of choice.
– Peanut Butter on Rice Cracker – add raisins, almond slivers, flax or wheat germ for extra fiber.
– Small Sandwich Sections – pb & j/cream cheese & olives/grilled cheese & tomato, avocado/turkey/chicken/tuna.
– Oatmeal w milk and berries – mix with nut butter, top with honey and sprinkle with nut bits..
– Home-Made Trail Mix – toss together a handful of each: your favorite ‘healthy’ breakfast cereal, dried fruits and nut pieces.
– String Cheese/Cutie Cheese Cubes.
– Quesadilla – add veggies: mushrooms, broccoli, tomato, avocado; protein: chicken, beef, shrimp; guacamole.
– Yogurt Parfait – layer yogurt w blueberries, top with granola and drizzle with honey.
– Frozen Yummy-Yogurt Sandwiches – smear a small scoop of frozen yogurt on two small graham crackers. Add a layer of sliced bananas or strawberries in the center to make a delicious sandwich!
– Vegan Peanut Butter Ball Bliss – Add all the ingredients except for the rice cereal into a bowl and mix together until combined. Shape the mixture into 16 balls. Pour the rice cereal into a shallow dish and roll each ball in the crispies. Enjoy! Store remaining balls in the refrigerator. Ingredients: 1/2 cup natural peanut butter, 1/4 cup whole quick oats , 1/3 cup rolled oats, 1/4 cup wheat germ, 1/4 cup unsweetened flaked coconut , 1/2 teaspoon ground cinnamon, 1/4 cup apple cider, 1 tablespoon maple syrup , 1/4 cup brown rice crisp cereal.
-Raw Veggies – carrots, celery, cucumber w/ choice of: almond butter / homemade dressing / hummus / pesto.
-SD Sunrise – Avocado halved w/ fried egg on top.
-Mozzarella and Tomato Salad – with basil drizzled with olive oil, dash of salt and pepper.
-Sliced Prosciutto Rolls – wrapped around dates, basil leafs and goat cheese and sautéed.
-Smoked Salmon – on cucumber w goat cheese/dill cream cheese.
-Smoked Oysters – add slice tomato and bite of raw cheese.
-Pâté/Bratwurst Delight – on cucumber / rice cracker.
-Lettuce Wraps – w/ tuna, tomato, celery & seasonings.
-Apple and Almond Butter Sandwich – sprinkled w unsweetened coconut flakes and wheat germ.
-Greek Yogurt Bowl – with raw walnuts, berries, dollop of sunflower butter if desired, drizzle w/ local honey (allergy defense).
-Yogurt Parfait – Greek yogurt/kefir layered with mixed nuts and topped with berries.
-Banana Split – banana sliced length-wise topped with 1/2 cup frozen yogurt/Greek yogurt & sprinkling of walnuts.
-Cottage Cheese Bowl – w/ fruit, cononut and nuts.
-Homemade Trail Mix – walnuts, almonds, cashews, sunflower seeds, unsweetened coconut flakes & a bit of dried fruit – apricots, date pieces.
-Beat, Kale or Zucchini Chips.
– Popsicle – make your own?
– Trail Mix Energy Bites – Combine all ingredients in a bowl, mix evenly and refrigerate covered for 1-2 hours. Make into little energy balls and enjoy! Ingredients: 1 cup old-fashioned oats, ½ cup peanut butter/almond butter/sunflower butter, ½ cup chocolate chips, ½ cup peanuts or almonds, ½ cup chopped pretzels, 1/4 cup honey, ¼ cup wheat germ, 1 tbsp chia seeds.
– Make Your Own Smoothie – go green, go fruity or go creamy:
Holly’s Happiness: 1/2 cup ice, 1/2 cup unsweetened coconut milk, 1/4 cup greek yogurt, 1/2 banana, 1 tbsp sunflower butter/almond butter, 1 small handful dates, 1 scoop protein powder? Good Morning San Diego: 1/2 cup ice, 1 cup + kale,1 apple, 1/2 lemon squeezed, some ginger, 1 tbsp flaxseeds (optional) Banana Blissed: 1/2 cup ice, ½ banana, 1 large handful of kale, dash of sea salt, dash of cinnamon, 1 small handful of dates
Become more Rooted.
Preschool Age Eating Unravelled..
GET EVERYONE INVOLVED:
-Let your Kids Help out with Shopping Produce Pickers, Meat Market, and Deli Deluxe. Make it fun when possible. Say things like, “Can you please pick out the bananas and broccoli and put them in the shopping cart?”
–Encourage your Child to Help out with Preparation Give them a job – add ingredients, scrub veggies, counting, peeling, and stirring. If desired, make this into a ‘chore,’ maybe use a reward system. For example, each child is responsible for various duties: setting the table, cleaning up, assisting with preparation.
–Give CHOICES Make the child feel important. For example say, “Would you prefer broccoli or carrots with your spaghetti?” On the flip side, don’t say, “Would you like a vegetable with your dinner?”
–Demonstrate Good Behavior Young children can eat the same foods as the rest of the family (it may have to be prepared/cut up differently). Whatever you eat will likely be what your children eat, so do your best to model good behavior. When you do eat a desert/snack food, enforce that treats are okay in moderation. There are no ‘good and bad’ foods. Remember, we are laying the foundation for healthy eating patterns.
–Urge you Child to Make Good Decisions Explain to children that veggies/fruits make them grow strong, etc. They need to understand what the benefits are, even though they are young. Use concepts such as: first eat veggies/fruit and then a small cookie.
–Eat Together Kids benefit very much from eating meals with their family. This is a time not only to establish healthy eating behavior and patterns, but also a social time when the family can talk and check in with one another. Make this mealtime fun and enjoyable. If this time is filled with arguments and chaos children will learn that mealtimes are about disarray, and develop unhealthy eating behaviors.
–Watch Out for Beverage Consumption Children have little stomach and fill up fast! Limit drinking before and during meal time, as it’s very easy for kids to fill up and not want to eat their meal. Remember, water is best and of course milk for the babies!
TRY NEW FOODS:
–Offer One New Food at a Time Pair one food you know they like, with a new one. Continue to offer this new food again and again, as it often takes a while for kids to adapt. Be patient.
–Small Portions, Big Reward Young children don’t need to eat much. Small portions of a healthy food, is perfectly acceptable. They will go through phases when they are hungrier and others when they are less hungry.
Make It FUN:
-Add Colorful foods into the meals so the plate looks appealing.
-Cut food into fun Shapes using cookie cutters.
-Get Creative by arranging the food in fun patterns on the plate, and try incorporating new foods.
-Make it Interesting. For example, “Who can create a fun snack with at least one fruit or vegetable?” or “How can you decorate your pizza using your veggie and meat toppings?”
YUMM!!!
xo
xo