kids nutrition

#98: Today we're chatting with Shanna Hutcheson, a Registered Dietitian, boy mama, content creator and podcaster behind the brand Wellness For The Win.  In this episode, we discuss: 

• Shanna’s story and why she decided to become an RD
• How Shanna got introduced to Intuitive Eating 
• Approaching Intuitive Eating from an RD’s perspective and balancing ‘gentle nutrition’
• The shift from controlling to caring for your body
• Approaching body image & changes throughout pregnancy with grace
• Tips for going into postpartum to have the best possible experience 

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Welcome to The Strong Family Project, where we delve into important parenting topics that impact the well-being of your family. We will explore one of the common challenges parents face: teaching kids healthy eating habits. Join Joe and Mell from The Strong Family Project as they share their expertise and provide practical tips to make mealtime easier and more nutritious for your children.

1. Lead by Example:
   The foundation of instilling healthy eating habits in your kids starts with your own habits. As parents, it is crucial to prioritize your own health and well-being by adopting a balanced and nutritious diet. 
2. Persistence Pays Off:
   It's not uncommon for kids to resist new foods or show aversions to certain ingredients. However, the key is to persevere and continue offering healthy options. Keep reintroducing nutritious foods in different ways, such as incorporating them into favorite dishes or preparing them in creative ways. 
3. Healthy Alternatives:
   Sometimes, finding healthy versions of their favorite foods can be a game-changer. Explore recipes and substitutes that provide similar flavors and textures while being more nutritious. For example, try making homemade versions of popular treats like shakes, smoothies, or snacks using wholesome ingredients. This way, you can satisfy your child's cravings while ensuring they consume healthier alternatives.
4. Involve Kids in Meal Preparation:
   Empower your children by involving them in meal preparation. Let them assist in grocery shopping, selecting ingredients, and participating in age-appropriate cooking tasks. This hands-on involvement not only encourages their interest in food but also helps them develop important life skills. Additionally, when children feel invested in the cooking process, they are more likely to try and enjoy the dishes they help create.
5. Create a Snack List:
   To address those between-meal hunger pangs, create a snack list with healthy options that are easily accessible. Include items like fresh fruits, nuts, yogurt, or homemade granola bars. Having a designated list of nutritious snacks helps prevent mindless snacking and ensures that your kids have access to wholesome choices when hunger strikes.
6. Plan Family Dinners:
   Make family dinners a priority and plan them in advance. Involve your children in meal planning by providing them with a few options to choose from. This gives them a sense of control and encourages them to be more engaged during mealtime. Additionally, if your child is resistant to the main meal, offer a few healthy alternatives that they can make for themselves. This way, they still have nutritious options while feeling empowered in their choices.

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We hope that you found this episode of the Strong Family Project Podcast helpful and informative. If you enjoyed this episode, please consider leaving us a review or a comment on your favorite podcast platform. Your feedback helps us to continue creating valuable content for our listeners and to reach more families who could benefit from our message. Thank you for tuning in and for being a part of the Strong Family Project community!

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Do you ever worry about whether or not your children are getting adequate nutrition from the food they are eating? Or are you a concerned parent now that your child has chosen to become vegetarian?

In this episode of me&my health up we discuss family nutrition with Pediatrician Dr. Yami. We explore the topics of from disordered to intuitive eating. From traditional western diets to more plant based diets. So grab a cuppa and enjoy our discussion with Dr. Yami.

About Dr Yami

Dr. Yami is a board-certified pediatrician, certified lifestyle medicine physician, national board-certified health and wellness coach, author and professional speaker. She is a passionate promoter of healthy lifestyles, especially the power of plant-based diets for the prevention of chronic disease. She founded VeggieFitKids.com where she provides information on plant-based diets for children and hosts the podcast Veggie Doctor Radio.

She obtained a certificate in plant-based nutrition in 2013, is a certified Food for Life Instructor, and a Jack Canfield Success Principles Certified Trainer. She is a fellow of the American Academy of Pediatrics and a diplomate of the American College of Lifestyle Medicine. Dr. Yami owns Nourish Wellness, a pediatric micro-practice in Yakima, WA where she lives with her husband and two active sons. Her book is called “A Parent’s Guide to Intuitive Eating: How to Raise Kids Who Love to Eat Healthy”. You can find out more about Dr. Yami at DoctorYami.com.

About me&my Health Up & Host

me&my Health Up seeks to enhance and enlighten the wellbeing of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food is medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Credits
Podcast editing: WE EDIT PODCASTS

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Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Make sure to visit IRON COMPANY for all your free weight equipment needs including barbells, dumbbells, weight plates and Olympic bars.

Marty recently began working with a 15-year old named Andrew who he set up on a 12-week periodized strength program consisting of mainly the core four lifts, bench press, overhead press, squat and deadlift. For the most part, this is the same lifting strategy Marty used himself as a teenager in 1964. We also discussed questions and concerns parents may have about pre-pubescent kids and teenagers when it comes to strength training, sports performance and nutrition. 

Check out our weekly Powerlifting Articles by Marty Gallagher where Marty discusses everything from the squat, deadlift, bench press, overhead press and much more. His latest article "Nothing New Under The Sun" is up now. 

And don't forget the Jim Steel Weight Training Articles combining his head strength coach experience from the University of Pennsylvania for twenty years with decades of successful powerlifting meets and bodybuilding competitions for us all to learn from and enjoy. His latest article "Weightlifting Mentors and Influencers" is up now. 

Thanks for listening and if you like what you hear please give us a review on your favorite podcast player.

It's hard. Getting kids to eat healthfully is not easy and when we're busy, it's even harder. But raising healthy people is potentially one of the greatest responsibilities and greatest challenges of parenthood. This week Jenn talks to Julie Revelant who has spent years in health journalism and communication with a focus on families. Ever wondered what to do with your picky eater? What do we do so we don't cause disordered eating later in life? It's all here for the taking! Plus a bit about how we got into this conundrum. Whether you're a parent now, a grandparent or may be a parent one day in the future, you won't want to miss this.  

Outline:

• Welcome back 
• How to be featured on our 100th full length episode
• Intro today's topic & meet Julie Revelant, today's featured guest
• Julie's story - growing up in the '80s, gained more than the Freshman 15 in college, after college it was Chinese food every Friday, found her way to a healthy weight and way of eating, then had two daughters to raise
• Why this is so challenging, raising healthful kids
  • The media & food marketing
  • "Food" prevalence & food rewards
  • Food culture
  • Pediatricians
• When you're concerned about a kid's weight, do you turn to the pediatrician? 
• The challenge of who is in control of what kids eat & the resources available
• When does it start? Earlier than we think!
  • Kids naturally, developmentally get picky around age 2
• Healthful family dinners & getting kids excited about healthy eating
  • Eating as a family, even if not dinner
  • Get kids cooking (choose your day wisely)
  • Look at cookbooks together
  • Bring kids to the grocery store or Farmers' Market
  • Kabobs
• Spices for kids
  • Parsley, oregano, paprika, onion, garlic, cinnamon
• Alternative chips & getting kids to eat more veggies
• Picky eaters & trying new foods
  • the self-fulfilling prophecy of what we say
  • the food environment
  • trying foods many times, starting with tiny portions
• Re-think what we're teaching as food culture
  • Non-food-related rewards, minimizing rewards
  • System-wide overhaul
  • Structured meal & snack time
• Balancing encouraging & forcing healthful choices to not create disordered eating
  • What you say & do
  • How you view yourself, your habits, your own body
  • Exploring food & the food experience
  • Teaching mindful eating
• Food insecurity - what we need to know & what we can do
• Final thoughts from Julie

Links:
Become a Member
Connect with us! FB Page & Private FB Group & Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Julie's Website, IG, FB & Podcast

Quotes:
"I can turn this around for my kid! They don't have to grow up on processed food...this is one of my biggest responsibilities as a parent." - Julie Revelant
"A study from 2020 in the Journal of the Association for Consumer Research found that children who don't already have strong preferences for certain foods tend to choose a couple of foods, rather than just one and when asked to choose all of their snacks for the week ahead of time, instead of choosing one snack everyday, they chose a wider variety of options, including fruit."  - Julie Revelant  
"We want to give our kids choices, within reason."   - Julie Revelant 
"It has to be parents leading the way with healthy eating habits." - Julie Revelant 
"Food preferences start in utero, so what we eat during pregnancy is just as important as what we feed them after birth." - Julie Revelant 
"Let's not remind them that the last time they tasted something they didn't like it." - Jenn Trepeck
"A non-food-related reward can be quality time." - Jenn Trepeck

Are your kids picky? Do you want them to eat healthier but don't know where to start?  

Today's guest is an expert in this area! Jennifer Anderson is a registered dietician and a Master of Science in Public Health. When she had her first son and he had some eating issues she decided to dig deeper into feeding kids.  

And so, Kids Eat in Color was born! Kids Eat in Color helps moms with picky eaters!  

Here are some topics we cover in this episode:  

1. How to implement healthy habits in kids  
2. Jennifers #1 tip parents should know  
3. Tricks for a candy obsession  
4. How to tell a child "no"  
5. What is Kids Eat in Color?  
6. Advice for Moms  

Follow Jennifer Anderson on Instagram @kids.eat.in.color  

MomTalks with Christa and Mommy Knows Best is committed to providing informational, motivational, and inspiring videos to all moms. Statements in this video are for informational purposes only and are not to be taken as medical advice or recommendation. Any health concern or condition should be brought to the attention of your doctor.  

Mommy Knows Best YouTube Channel: https://www.youtube.com/Mommyknowsbest  

Join our Private Facebook Group: New Moms - Breastfeeding & More Support Group by Mommy Knows Best: https://bit.ly/3gQIF9z  

This episode was sponsored by Mommy Knows Best. Mommy Knows Best is a brand dedicated to empowering all moms on their journey with support, tips, and products to help boost their milk supply.  

Visit Mommy Knows Best at www.mommyknowsbest.com or follow us on Instagram @mommyknowsbest  

In this episode I had the great pleasure of interviewing Katharine Jeffcoat.

Katharine is a Registered Dietitian with over 22 years of experience in the field of pediatric nutrition. She worked 8 years at Emanuel Children’s hospital in Portland, Oregon as a clinical and outpatient pediatric dietitian, part of the feeding clinic team, and provided nutrition classes at the eating disorder day hospital.

She spent 9 years in the pediatric allergy and prevention industry with Nutricia and Nestle.
With a goal of returning to her passion for working with families and pediatric nutrition, she opened her private practice Portland Pediatric & Family Nutrition in the Fall of 2015 and has an office in Portland and Vancouver.

The majority of her work is around supporting families with picky eaters, eating disorders and ARFID.Her mission is to help families nourish their children to have a healthy relationship with food and their bodies.

Katharine has overcome her own feeding challenges being a mom of two girls, who are now 6 and 11.

In this episode we answer several questions from listeners ranging from, "What to do if my kid doesn't eat vegetables?" to "I'm worried my teen eats too much junk food" and "is dessert an ok reward?"

I personally learned a lot from this episode and I hope you do too!

If you would like to connect with Katharine you can connect with her:

In her private facebook group 'Raising Confident Eaters' HERE.

The resource page on her website offers links to all her favorite books for families, including the 3 Ellyn Satter books. You can visit that HERE.

And be sure to link up with me on Instagram right HERE

At some point during baby's first year of life, it will come time to introduce solids to your little one.  Where do you start? This can be an overwhelming and intimidating thing to navigate! Priscila Cleary, founder and lead facilitator at Baby to Table Nutrition is chatting with me today about baby led weaning and introducing and transitioning your little one to solids.

Priscila is a Registered Dietitian whose focus is on child and family nutrition. She completed her dietetics training both here in the US, and in Brazil where she is originally from. She also earned a Masters' degree in Nutrition from Florida State University. She creates digital resources and online programs for parents and caregivers, to cut through all of the nutrition noise and decrease the overwhelming stress of feeding little ones. She is passionate about helping parents raise happy little eaters through joyful and confident feeding.

At home her life is also all about feeding babies and toddlers. She and her husband have two small children - a 6 months old and a 2 year old. She loves dancing (especially Zumba!), traveling, cooking, and watching good movies. She usually spends her days sharing life with her little ones, and keeping her two big furry babies from eating the food left behind. 

Connect with Priscila at her website Baby to Table Nutrition.

On Facebook at Baby to Table Nutrition

On Instagram @babytotablenutrition
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Access her Free Quick Start Guide to Solids

As always, we would love to continue the conversation with you on our social media on Facebook The Sweetest and Toughest Job or on Instagram @sweetestandthoughestjob

Visit The Sweetest and Toughest Job website for additional episodes, guest contact, resources and our blog.

Thank you for listening!

Kids fitness starts at home. They absorb and model behavior of a parent and implant into there set of habits .

As they get older they ll use the information to make choices for their nuitrition and fitness standards

It is a parents responsibility to display the balanced approach to food and exercise .

It’s not an immideate gratification to see kids follow however just like planting a garden the results will be showing through their life .   

The relationship with food and the importance of exercise will be most likely depend on what they saw and did as kids . It is important to find the way to avoid Yo-Yo fitness as well as nutrition .

As much as we re looking for sustainability in our lifestyle let’s try to instill it in the next generations early years. Certain habits such as rewards with food (as some of our parents used) were circumstantial due to life ( shortage of food for example ) and the method is outdated now and can have adverse consequences.

As we role model a behavior try to be flexible and not over critical with fitness and nuitrition .  For example if you give your kid responsibility to pick their food, avoid criticizing extensively if it wasn’t 100 percent perfect, rather suggest a better choice to try next. Give them control to make decisions on the nuitrition and fitness and guide them on the process.

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TUNE IN TO LEARN:
Food News on Food School Podcast

• McDonalds tries plant-based burgers in Canada, P.L.T., is it good news?
• US and Japan and exchanging foods, what can you expect?

New York Times and new dietary guidelines for kids:
Sugar (and 100% natural juice) is not a part of a healthy diet for kids.
New kids' dietary guidelines

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In today's episode we chat with Kacie Barnes from Mama Knows Nutrition, all about nutrition for our kids!  We discuss under and over eating, food throwing, picky eaters, added sugars, and so much more.

High Calcium Foods for non-dairy kids
High Calcium Foods for kids who don't drink milk

Guide to Low Sugar Cereal
Store-bought Snack Guide

Kacie's ebook of no sugar added sweets!

Follow Kacie at @mamaknows_nutrition
Follow Kelsey at @littlebitsof_realfood

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter