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HOW TO GET YOUR KIDS TO EAT BETTER (W ithout T hem E ven K nowing ) Do your kids get enough fruits and vegetables in their diet? If your kids are like most, the answer is probably no. You want them to eat more nutritious foods and less processed junk, but kids don’t make it easy. Getting the average kid to put a serving of broccoli on their plate can be a huge chore. Good nutrition is more important than ever. Food manufacturers have built an entire industry to take advantage of our kids’ propensities. However, a diet of highly processed foods — the kinds of foods kids love — can lead to a whole host of problems, including establishing poor dietary habits that carry over into adulthood and hindering brain development. A poor diet can also lead to behavioral issues as numerous studies have indicated, including those published in Clinical Nutrition and Annals of Neurology. How can you get your kids to eat healthier? Often, it comes down to presentation. Plopping a serving of plain old veggies on a plate is not appetizing. Rather than thinking of vegetables as a side dish, think of them as an ingredient. Take lasagna, for example. Most kids love lasagna. What they don’t know is that many ingredients in lasagna can be replaced with vegetables. Instead of using lasagna noodles, use zucchini. Simply slice the zucchini along its length into thin, noodle-like strips. Then, layer as you would typical noodles. The same can be done with other pasta dishes as well, such as making zoodles (zucchini noodles) for spaghetti. You can also try giving your child a choice. Say something like, “You can have the cauliflower or you can have the broccoli. It’s up to you!” Stress that the child gets to choose. Studies have shown that when kids feel in charge of a decision, they’re more likely to embrace that decision, even if it’s choosing between two vegetables. Lastly, the easiest way to get kids to eat more veggies is to hide them in foods they already know and love. For example, did you know you can make brownies with avocado and black beans instead of flour and butter? Check out some new recipes online for even more ideas. The bottom line is that you can add a lot of nutrition to your family’s diet without making it a chore!
GREEN GODDESS SMOOTHIE
Inspired by AmbitiousKitchen.com
If you’re looking to get your green on, why not try this light smoothie?
INGREDIENTS
• 1 1/4 cup unsweetened vanilla almond milk • 1 organic apple, peeled and chopped • 1 medium frozen banana
• 1 1/2 cups fresh organic spinach • 1 tbsp chia seeds • 1/2 medium avocado
DIRECTIONS
1. In a large, high-powered blender, add in all ingredients. 2. Blend on high for 1–2 minutes, or until all ingredients are well combined. 3. If necessary, add in more almond milk to thin the smoothie. 4. Serve immediately and enjoy!
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