Here are four simple steps that can be adapted to most situations with a great imagination.

Step 1: Obtain Healthy Food.

Secured local free range pastured eggs that are full of Vitamin A, Vitamin D, omega 3 fatty acids, choline and protein.  Thank you Allison!  I love the color of the free range egg.  They are blue, brown, tan and white.  Not to mention they all vary in size and shape!

Step 2: Re-introduction!

I introduced the eggs to my son away from the kitchen.  I put them on the floor and we discussed their shape, texture, delicate nature, and color.  I then told him he could crack them (talk about an attention grabber)!  To learn more about how to introduce foods to your child, read my article on Infant Meet Veggie; Veggie Meet Infant.

Step 3: Include.

Allowing the child to assist in the kitchen is a vital step in healthy eating behavior.  In this case, my two year old cracked the eggs and mixed them with milk.  If you are interested in more information on including your children in the kitchen, read my article on Age Appropriate Kitchen Tasks for Children

Step 4: Eat in Peace Together!

Eating as a family is a lost art (along with cooking) in our society.  Studies have shown that families who eat together live healthier and happier lives.  Another critical step in the feeding relationship is allowing the child to eat and taste food on their terms.  It is not my job to persuade them to eat through bribes, rewards or punishment.  They will eat- trust me!  We just need to give them the power of choice. To learn more about no pressure eating, read Let Your Child Say No So They Will Say YES!

He loved them and it was peaceful.

As children begin join their family at the table and increase the variety of food consumed; they also begin to imitate the guardian’s food behaviors and habits.  A conflict may arise between what the child desires and what the parents considers an appropriate food choice or quantity. This conflict can cause the guardian to label the child as picky or finicky. Behaviors associated with these labels involve avoidance of foods or entire groups of foods.[i]   Picky eating might be more representative of acquiring new independence rather than a declaration of actual likes and dislikes.[ii]

As with most behaviors, the child’s stage of development can influence food choices.  For example, a toddler may prefer finger foods that encourage them to demonstrate their new independence[iii] or an older child, who helps with meal preparation, may eat what they cook because a child will often taste what he or she has prepared.

Children often refuse a new food simply because it is unfamiliar to them but do not let the discourage you.  It can take up to 10 exposures of a new food before a child accepts it.[iv]  However, most caregivers try a new food on average of 2.5 times before deciding the child actually dislikes the food.[v]  It is important to introduce one food at a time to avoid confusion.  Consistency with each new food, offering it at least once per day, helps the child to develop a familiarity with that specific food item.  Offering new foods more frequently throughout the day will increases a child’s daily intake.[vi] Not only exposure to new foods but also the opportunity to taste a food enhances food acceptance.[vii]

Here are specific tips for increasing nutrition for the picky eater:

Tips for the Picky Meat Eater:

• Offer egg, beans, cheese and iron fortified cereal as a substitute to ensure iron intake.
• Cut meat differently (long thin strips) to make it easier for the child to eat as finger food.
• Cook and serve juicy tender dark meat of poultry.
• Offer leafy greens for additional iron.  Bake kale chips or puree kale/spinach into sauces, soups, casseroles, omelets, etc.
• Add beans, finely shredded meat and poultry into casseroles, sauce, soups, pizza, tacos.
• Add House of Herbs Blackstrap Molasses (70% RDA of Iron to oatmeal, syrups, etc. for added iron.
• Offer seeds and nuts as snacks or grind up into baked goods.

Tips for the Picky Milk Eater:

• Offer cheese and yogurts as snack.
• Add vitamin D drops to food or beverages.
• Add evaporated milk to smoothies.
• Use milk instead of water when cooking hot cereals, pudding, etc.
• Add evaporated milk to casseroles, bake goods, hot cereals, pudding, etc.
• Let your child drink the milk from a straw.
• Offer almonds, broccoli, kale, pinto beans, okra, and fortified orange juice as great calcium substitutes.

Tips for the Vegetable and Fruit Striker:

• If your child refuses veggies, give more fruit.  If your child refuses fruit, give more veggies.
• Cut the veggies and fruit in different shapes.
• Substitute pureed carrots, butternut squash, pumpkin, applesauce to baked goods for oil.
• Add pureed veggies to casseroles, baked goods, soups and sauces but still serve the vegetable as a side dish.
• Let your child eat frozen fruit and veggies (don’t defrost them but make sure they are not a choking hazard- over 3 years of age)
• Puree fruit (mango, berries, and banana) and thin with 100% juice make homemade popsicles.
• Make kid theme gardens (pizza garden, taco garden, etc.) To learn how, click here.
• Let your child play with their vegetables.  Read my article called, Infant Meet Vegetable, Vegetable Meet Infant.

General Nutrition Tips:

• Offer the foods they strike at the time they are most hungry.
• Concentrate on table manners and not what they are eating.
• Don’t make food the center of the conversation at the meal.
• Keep your meals on a schedule.
• Always provide a favorite food with a new food.
• Do not use food as a reward.
• Do not become a short order cook.
• Do not snack within an hour of the meal.
• Limit juice consumption.
• Let the child decide what and how much he or she will eat.
• Trust your child to know his or her hunger level.
• Let children help with meal planning and preparation.

If you would like to follow Clancy Cash Harrison, MS, RD, LDN on FB, please click here.

There is good news!  If you teach your children culinary skills while they are young, they will be more willing to help in the kitchen when they are older.  Children are also more likely to eat the foods they prepare which helps build a strong foundation for a healthy lifestyle.  Turning off the TV and spending time in the kitchen opens the door for communication and learning.  Have fun and get back into the kitchen!

You will be surprised what your children will do, even a 2-year-old!  Set them up for success with age appropriate tasks and look out!  Kitchen fun is a great way to help your children develop healthy eating habits, motor skills, and social skills.  Working next to your child also gives you the time to talk about healthy foods.  What can they do??

Age-appropriate cooking activities with supervision:

Ages 2-4 years of age

• Peel oranges, clementines, or hard-boiled eggs
• Wipe tabletops
• Pick fresh herbs
• Wrap potatoes in foil for baking
• Knead and shape dough
• Pour liquids
• Shake liquids in a covered container
• Apply soft spreads
• Mash potatoes with manual masher
• Mash banana with a fork (great substitute for oil in baking!)
• Wash fruits and vegetables
• Break cauliflower and broccoli
• Bring ingredients from one place to another
• Put napkins/silverware on table
• Peel fruit/veggies (corn on the cob)
• Stir dry ingredients together
• Tear the leaves off of kale and other leafy greens
• Fill measuring cups and spoons with ingredients
• Shell beans
• Name and count food
• Peel prepared cooled tomatoes for canning
• Take grapes off of bunches
• Peel fresh garlic
• Putting ingredients into the blender for salad dressings and smoothies
• Tearing lettuce for salads
• Shape meatballs

5-10 years of age

• Toss Salads
• Measure ingredients
• Make sandwiches
• Classify foods
• Cut veggies or fruit with a plastic (supervised)
• Crack eggs
• Coat meats with dry rubs
• Cut kale and other greens (supervised)
• Wash produce
• Set the table

11 years and above

This is the age that most kids can start cooking simple meals with appropriate supervision. Some easy meal ideas include:

• Learn about nutrition concepts
• Math skills
• Understands kitchen safety rules
• Scrambled eggs
• Burritos and tacos
• Tossed salads
• Pasta with veggies and sauce
• English muffin pizza

Let’s teach our children to be culinary enthusiasts and empower them to be confident in the kitchen.  Passing up the drive thru mania and going back to the basics will help your family grow strong!  If you would like to follow Clancy Cash Harrison, MS, RD, LDN on FB, please click here.

My favorite experience belonging to a Community Supported Agriculture (CSA) is the introduction to new vegetables that are picked fresh weekly just for my family!  If you are considering a CSA membership, I strongly recommend Dancing Hen Farm.

Stillwater, Pennsylvania — Dancing Hen Farm and CSA, located in Northern Columbia County is debuting a unique Community Supported Agriculture  program that will enable its members to select their organically grown produce items throughout the 2013 growing season.

Community Supported Agriculture (CSA) is a relationship of mutual support and commitment between local farmers and community members.  Members pay the farmer an annual membership fee to cover the production costs of the farm. In return, members receive a weekly share of the harvest during the growing season.

As an alternative to the traditional CSA programs, in which members receive a box of vegetables chosen by the farmer, Dancing Hen Farm will allow members the option to pick and choose their own produce.

“For the past six years, we have been sharing our organically grown vegetables with the local community. We grow a wide variety of produce throughout the season and harvest these items at their peak of freshness.  Over the years, with support  from the local community, we have been able to expand and tailor our operations to meet the needs of our members.”  said Don Hess, farmer at Dancing Hen Farm.  ”Our members seek us out for quality, local organic produce.  We are finding many members have dietary needs and wants.  Some members like to juice nutrient dense greens, while others like to cook with a combination of vegetables.  Our special Choice program will allow members the opportunity to pick and choose  items they will receive in their boxes.”
“With the upgrade to our website, we will also be offering online recipes, newsletters and blogs, while teaching cooking and food preparation techniques, so our members can get the most flavor, enjoyment and nutrition out of the vegetables we are delivering.”

Dancing Hen Farm offers three options for CSA box pick up, including pick up on farm, delivery to a central pick up site and the ultimate convenience of home delivery.  Deliveries are currently available in Luzerne and Columbia counties.  In addition to vegetables, the farm also offers farms fresh eggs from their free range pastured layers as a share option.

For more information, individuals can visit the Dancing Hen Farm website (www.dancinghenfarm.com), pick up a brochure at select local businesses or call the farm (570-925-0263).

Mercury is in High Fructose Corn Syrup 

High Fructose Corn Syrup (HFCS) is the end product from the corn wet-milling process that yields corn oil, animal feed, starch products and corn sweeteners.  It is commonly used by food manufacturers as a sweetener to stabilize food products and enhance the self-life of many products.[i]  The chemicals needed to make HFCS include caustic soda, hydrochloric acid, alpha-amylase, calcium chloride and magnesium sulfate.[ii]

In 2004, an Environmental Health Officer (EHO) at the FDA conducted an investigation on mercury levels in the chemicals used to manufacture HFCS.  The EHO found mercury residue in the ingredients used to make HFCS (caustic soda, hydrochloric acid, chlorine and potassium hydroxide).[iii]

In January 2009, Environmental Health published the findings on the amount of mercury found in HFCS. They concluded the average daily consumption of HFCS is approximately 50 grams with a potential source of mercury ranging up to 28 micrograms. [iv]  Based on the average consumption, individuals could be eating 200 micrograms of the neurotoxin per week which 125 times the amount recommended by the World Health Organization.  The World Health Organization, recommends a minimum ingestion of 1.6 micrograms per week (.23 micrograms per day) to protect the fetus.[v]

Mercury, High Fructose Corn Syrup and Labels

The FDA requires food manufactures to list ingredients on the label in descending order of weight from most to least.  For example, HFCS is commonly listed as the first ingredient in chocolate syrup making HFCS the most abundant ingredient in chocolate syrup.  Product labels listing HFCS as the first or second ingredient may contain detectable levels of mercury.[vi]  Mercury exposure can add up when children and adults eat foods high in HFCS (yogurt, juice, nutrition bars, cereals, breads – aka: processed foods).

Mercury and Brain Development

The American Academy of Pediatrics recommends a minimum exposure to mercury in any form for optimal child health and nervous system development.[vii]  As you may know, mercury is a heavy metal that is neurotoxic, [viii] making it a danger to unborn children whose developing brains and nervous tissue can be damaged if they are exposed to low dose micrograms in the womb.[ix],[x]  Mercury is also thought to be a risk factor in causing neurological learning disorders, including autism.[xi]

Connection between Zinc and Mercury

Consumption of artificial food color additives has been determined to cause a zinc deficiency.[xii]  This is important to understand because dietary zinc is essential to eliminate mercury from the body. Just look at most processed, “kid friendly” foods and you will discover HFCS and artificial food colors are commonly used as additives. Not only are they added to foods but they are usually added together.

As for my family, we do eat HFCS but in moderation.  I do let my children participate in birthday parties and snack celebrations at school.  I just make sure we do not eat staple foods that contain HFCS or artificial colorings and sweeteners.  Please read Why I Offer Unhealthy Food to My Child.

**It is important to note that mercury does naturally exist in our natural environment and food.  Also, more research is needed on mercury levels in HFCS.

“Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, and flowers of plants. They can be both beautifully and powerfully fragrant, eliciting profound emotional responses. Yet the use of essential oils goes well beyond their fragrant appeal. Used throughout history for their medicinal and therapeutic benefits, essential oils can be used as natural alternatives in holistic self-care practices. Their unique chemistry allows them to be used aromatically and applied topically to the skin, while other essential oils can be used as dietary aids to promote vitality and well being.”

When Tricia Zirker Crookston first reached out to me about reviewing dōTERRA Essential Oils, I was very skeptical.  Although, I work very hard in my personal life to use plant based products and avoid artificial ingredients, I have little experience with using essential oils topically and internally.  I typically use essential oils as cleaning additives to vinegar and baking soda.  After much research, I am hooked.  Tricia sent me the Introductory Kit and many other oil blends to try.  My all-time favorite blend is the On Guard™.  It is a protective blend formulated to support healthy immune function.

Overall, I am impressed with the quality of the oils and highly recommend this brand.  dōTERRA Essential Oils are certainly a “gift of the earth”.  Here are a couple ways I have been using the oils from the introductory kit.  If you need other suggested uses read 101 Uses for the Intro Kit- Lavender, Lemon & Peppermint!

Peppermint

• Add a drop onto your toothbrush before brushing teeth to help remove stains
• Apply with lavender to sore, tired muscles and joints
• Inhale for an invigorating lift
• Spread on child’s shirt before school or study time to increase alertness
• Take a drop internally to calm indigestion or upset stomach

Lemon

• Add a drop to water to help with digestion and detoxification
• Dilute with coconut oil for a daily fingernail conditioning massage
• Diffuse to neutralize odors in rooms or to uplift mood
• Use as a spot treatment for facial blemishes, the acid in it helps dry out the blemish-making it less noticeable
• Use in all purpose cleaners to add a fresh scent
• Remove gum or adhesives from fabric

Lavender

• Mix oat flour, water and a drop for a soothing facial scrub
• Use to calm the reaction to a bee sting or bug bite
• USe to soothe diaper rash
• Apply to dry, chapped lips before using lip balm
• Soothe sunburned skin

Tricia Zirker Crookston will be hosting a series of webinars during February (2013).  You are invited to join her webinar to learn how to change your life with essential oils.

• Allergies
• Cold / Flu
• Earaches
• Fever
• Chronic Pain
• Weight Loss
• Cough, Congestion
• Arthritis
• Headaches
• Depression
• Mood
• Viruses
• and much more.

Tricia Zirker Crookston can be followed on Facebook by clicking here or at The Art of Living Whole.

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Ingredients

• Bag of frozen organic broccoli
• Bag of frozen organic mango
• Water

Directions:

• Add about 1 cup of water to large pot with broccoli and mango.
• Bring to a boil and cook for about 5 minutes.
• Puree.
• Freeze in ice cube tray or deviled egg platter
• Remove cubes, label and store in Ziplock bag for 6 months.

We made homemade Mango Gelatin full of Vitamin C, Vitamin A and B6!  No artificial colorings or sweeteners to poison their little bodies.  EASY!  If you do not like mango, just try another fruit of choice.  Don’t forget to serve with a slice of cheese or top with yogurt.  The vitamin C in mango will help your child absorb the calcium in the cheese and yogurt.

Ingredients:

• 4 envelopes of unflavored Original Gelatine.
• 4 cups 100% mango juice or any flavor juice but watch out for high fructose corn syrup and other artificial additives in your juices.
• 1 cup pureed fresh or frozen mango (optional- gives a creamy texture and more nutrition)
• 2 tbsp honey or sugar (infants below one year should not have honey)- optional
• Fresh sliced fruit for garnish.

Directions:

• Chill one cup of juice until ice cold.
• Put ice cold juice in a large pot and sprinkle gelatin over it.  Let set for at least 1 minute.
• Boil 3 cups of juice and add sugar/honey.
• Puree 1 cup fresh or frozen mango until really thin.  Add it to boiling juice and bring back to boil.
• Add hot juice to gelatin and mix.
• Pour into cups, bowls or baking pan.
• Add sliced strawberries to gelatin.
• Chill until firm.
• Store in refrigerator.

Food Rules (one of my favorite nutrition books- an easy read and very fun).  Rule #45: “Eat All The Junk Food You Want As Long As You Cook It Yourself” – Michael Pollan

It all started on a cold snowy night in Northeastern Pennsylvania; a craving for hot cocoa with melting marshmallows.  The major malfunction of this wonderful thought is my inability to buy highly processed white crap.  A fellow blogger, Real Mom Nutrition, introduced me to homemade marshmallows last year. Why not?  Yes, it is all sugar.  Three different kinds to be exact but we made it from scratch which makes it ok, right?

Ingredients:

• 4 packages unflavored gelatin
• 1 cup ice cold water, divided
• 2 cups granulated sugar
• 2/3 cup light corn syrup
• 1/4 teaspoon salt
• 2 teaspoons vanilla extract
• 1/2 cup confectioners’ sugar
• 1/2 cup cornstarch
• Oil for greasing pan/foil/spatula

Directions

Upcycling is the new trend in Green Giving!  Fisher Cat Fiber Co.  literally turns trash into treasure.  Check out this sturdy rug that was woven on a vintage Union Loom from the 1940s using 80-90 plastic grocery bags!  It is better than the original rag rug and is very easy to clean.  I never would have guessed it was made from plastic bags.  This rug is a great way to give the gift of Mother Earth and love at the same time.

Here is another wonderful product by FCFC!   It is a free-form felted market bag made from project scraps.  You will always have an original as no two are ever alike.  

2.  Stopping Time in a Moment with Local Photography

If you are local, I am sure you have seen Jenn Ronczka’s work!  It is unique and special. She has the gift to capture special moments and freeze them in time.  We are having our third photo shoot with Jenn this weekend and also giving it as a gift for my brother-in-laws family!  

3.  Handmade Gifts  

Earth and Wears is a great place to start, if you want to by a local handmade gift! They carry anything from jewelry, pottery, clothing accessories to sculptures.  They are located in Dallas, PA and represent many local artists.  Here are a couple of my favorite gifts.

(photos are L.C. from Earth and Wears)

At ScrantonMade’s Buy Local event, I found Pure Suds Co who makes exhilarating loofah soaps that are organic and handmade. We bought the Sweet Tangerine, Honey Almond & Calendula along with Ruby Red Grapefruit Juice and Peppermint Twist flavors.  There is a similar product in Pass Christian, MS called The Pass Christian Soap Co.  I bought their Fresh Lemongrass loofah and hand soap.   After using a handmade loofah soap, it is hard to go back to the standard bar of soap.  A big thank you to Art Alley in the Pass for the introduction (another great Art Gallery to check out!).

4.  Promoting a Friend’s Passion and Talent

My great friend, Diona, is passionate about food.  Her passion makes everything she creates taste incredible.  This year she made Habanero Crush Pepper Flakes and an Apricot/Habanero Jelly.  As soon as I tasted it, I knew she had to make some for someone special in my life.  This is a great way to support a friend and give at the same time.  Thank you Diona!

5.  Celebrating a Stay at Home Mother’s Work

Dolce Bambino Designs by Christine makes fun hats for children while she takes care of her little two boys at home.  The hats are a hit for any infant, child or adult.  Christine will custom order for you leaving you satisfied every time!  My daughter absolutely loves her Owl Hat by Christine.

(photo from C.G. Dolce Bambino Designs)

6.  Supporting a Local Non-Profit Organization

The HopeFull Company is a non-profit company helping many people create nutritious frozen treats.  The company was originally started to help provide nutrition for cancer patients.  However, many frustrated parents use their recipes to help provide nutrient dense treats for their picky eaters.  We make their recipes because they are just plain YUMMY!

The Lands at Hillside Farm is our local dairy and another local treasure which is a non-profit.  Not only do they provide our family with pastured, free-range dairy but a wonderful shop full of handmade treasures.  Supporting them helps provide educational fun for the entire family all year long.

7.  Basement Shopping for Used but Loved Toys!

If you know me, you know I am not afraid to post a request for used abandoned toys on my personal Facebook page.  A couple days after my request this year, a local friend provided me with the picture below for my two year old boy. We are picking up the stash next week in exchange for a token of appreciation.  The best part about buying used toys include: saving room in the landfill; cutting down on packaging; and saving valuable time.  Thanks Michelle-  my son is going to love these toys!

(photo from M.C.- friend)

8.  Specialty Baking

This is not new but a great reminder to bake with love.  In todays world, we have an increase need for specialty diets due to the rise in allergies.  People who cannot eat wheat or other allergens miss out on great tasting treats.  A thoughtful filled way to say I love you is to make something special they can eat!  

This is a recipe for my Gluten Free Pumpkin Custard Crunch!  They make perfect little cupcakes that are nutrient dense and delicious at the same time.

9.  The Promise of Time

Short on money?  Promising your time to a love one is PRICELESS!  A simple tea time date or a offer to babysit someone’s children make perfect gifts.  Don’t forget the promise of helping out too!  Donate your time to help clean out the recipient’s basement or volunteer at a local shelter/food bank in honor of someone can put a huge smile on a loved one’s face.

10.  Gift of Life to Animals in the Name of Someone Special

What do you get someone who has everything they need?  My special person loves animals and would shelter all of them, if she could!  What better than donated items to a no-kill animal shelter in her name?  We bought blankets, food, toys and training pads for Blue Chip Animal Refuge in honor of our gift recipient.  I took my kids to the shelter to delivery the gifts this weekend.  Not only did we give a great gift but taught our children about the shelter and giving back to the community at the same time.  This gift is a win-win for everyone!

 If you have a green gift giving idea, we would love to hear about it!!!!