tag:blogger.com,1999:blog-22573477881032232082024-03-04T22:51:23.094-08:00How to Cook Healthy Food For Kids With Doctor Chris KoEvidence Based Eating For the ElementaryAnonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.comBlogger179125tag:blogger.com,1999:blog-2257347788103223208.post-4685955933159015102016-08-14T19:27:00.001-07:002016-08-15T15:03:08.242-07:00How to Make Healthy Indian Fish Curry For KidsWhat's better-Chinese leftovers or Indian leftovers? I posed this question on facebook, and although there was some debate, the resounding winner was Indian leftovers. I tend to agree. Although Chinese and Indian cuisine are both quite tasty, the flavor, heat, and creaminess of Indian food make for delicious leftovers.<br />
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One of the reasons Indian food tastes so good and also holds up the next day, is Indian food is chock full of spices. There are so many spices in Indian cooking that it can be quite intimidating to attempt to prepare Indian food yourself. In fact, the sheer number of ingredients in Indian food can be overwhelming. </div>
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However, once I became familiar with why certain ingredients were used, I was able to group certain ingredients together conceptually, which simplified things for me. For instance, I just group all the spices like curry, tumeric, cumin, coriander, and garam masala together in my mind as "Indian spices." Furthermore, I group all the ingredients like tomatoes, onions, ginger, and fat into my mind as "Indian sauce." </div>
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I found this recipe for <a href="http://allrecipes.com/recipe/213238/indian-fish-curry/">Indian fish curry</a> that was simple and approachable, yet packed with authentic Indian flavors. I thought the use of onion, garlic, ginger, and cashews ground into a paste was a great idea for making a simple sauce. Try making it for your kids. Not only will everyone like it, they will like it even more as leftovers the next day!<br />
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com3tag:blogger.com,1999:blog-2257347788103223208.post-49674019025431133192016-08-07T17:52:00.001-07:002016-08-07T18:07:58.832-07:00How to Make Healthy Grilled Caesar Salad For Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">My mom didn't do a lot of cooking when we were growing up. She was too busy saving lives…literally. She practiced as an Emergency Medicine doctor before switching over to Internal Medicine. As such, she is much more accustomed to putting out fires than I am..figuratively. Once I asked her how she was able to deal with acute life or death situations, and she responded, "It's fun!" </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My mom never cooked anything fancy or overly complicated, but I have always loved my mother's home cooking. She made sure to do a quick stir fry so that we would always have some vegetables on our plate. One surprising vegetable that she used to stir fry often was lettuce. And I liked it. In fact, I didn't realize I was eating cooked lettuce until well into adulthood. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cooked lettuce is not only surprisingly good, it is one of my most favorite ways to ironically eat salad. The other day, we had some people over for a barbecue, and as usual, I figured it would be a great opportunity to experiment with live subjects. I looked up this recipe for <a href="http://cooking.nytimes.com/recipes/1017536-grilled-romaine">Grilled Caesar Salad</a>. This recipe has all the flavors of a traditional Caesar salad, with the unique aspect of grilled romaine lettuce. It was a hit at our party and could just make your kids fans of salad!</span></div>
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com2tag:blogger.com,1999:blog-2257347788103223208.post-57387345887155471572016-07-31T20:09:00.000-07:002016-08-07T14:33:44.091-07:00How to Make a Healthy Cherry Sundae For Kids With Ricotta Cheese<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When I was growing up, we never ate dessert. It wasn't that my parents intentionally deprived me. We simply rarely went out to eat. And when we did go out, it was typically at a Chinese or Taiwanese restaurant, where dessert is rarely served. After dinner, instead of dessert, we typically had fruit. </span></div>
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Because we didn't eat many sweets in the Ko household, fruit was the star. The great thing about fruit, is it is juicy, colorful, and deliciously sweet just the way it is. Its sad to see so many dessert recipes bathe fruit in a bunch of added sugar. Doing so masks the true sweetness of fruit and alters the perception of normal sweetness.</div>
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Instead of giving your kids desserts with a ton of added sugar, try adding protein to their desserts. Protein complements fruit, lowers glycemic index, and provides contrast to make fruit taste even sweeter. Try giving your kids cheese, nuts, yogurt, or peanut butter with their fruit. For instance, try making this healthy <a href="http://www.thekitchn.com/recipe-ricotta-mousse-with-che-153458">cherry sundae with ricotta cheese</a>. The ricotta cheese gives this dessert an interesting creamy texture, but the cherry on top is the cherry on top!</div>
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com2tag:blogger.com,1999:blog-2257347788103223208.post-44384355358624568202016-07-24T06:50:00.002-07:002016-07-24T06:57:49.707-07:00How to Make Homemade Sauerkraut with Grilled Bratwurst for Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My brother and I used to get into insane fights. In our epic battles, we would always play the same roles. Being the younger brother, I would be the instigator. As the elder statesman, he would take it upon himself to point out any injustices to my parents. But because my parents treated us equally, any time my brother would cry foul, we would both get punished. My brother would always shriek, "why me? I didn't do anything!" He never seemed to get that his tattle telling would inevitably lead to self inflicted punishment rather than retribution. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Now that I am a parent myself, I have a more profound appreciation for what my parents went through. Recently, with the hot weather, Colin and Cailya have spent more time together indoors. Oh, did I say spending time together? I meant, fighting with one another. But the only people who seem to get punished by all their fighting is Cassie and me. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There is the occasional blissful moment when the seemingly incessant whining and yelling quiets down. Time slows, I hear the birds chirping outside, and I can actually pause for a moment of quiet reflection. And for a brief and exquisitely pleasant moment, I hear the beautiful sound of children's laughter in the background. I look over and see my two darling children actually playing together in perfect harmony. Then they start fighting again and my utopia comes crashing down. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When it comes to food, there are pairings that seem to fight with one another. On the other hand, sometimes contrasting flavors go surprisingly well together. The other day, a friend of ours gave me a fermentation kit. I took some green cabbage, placed it into the kit, and let </span><span style="font-family: "arial" , "helvetica" , sans-serif;">natural fermentation work its magic. In a few days, I had made my own </span><a href="http://www.thekitchn.com/how-to-make-homemade-sauerkraut-in-a-mason-jar-193124"><span style="font-family: "arial" , "helvetica" , sans-serif;">homemade sauerkraut</span></a><span style="font-family: "arial" , "helvetica" , sans-serif;">, a deliciously tangy side dish that was low in glycemic index as well. I paired my sauerkraut with grilled </span><a href="http://www.seriouseats.com/recipes/2012/05/grilled-bratwurst-with-beer-mustard-and-sauerkraut-recipe.html"><span style="font-family: "arial" , "helvetica" , sans-serif;">bratwurst</span></a><span style="font-family: "arial" , "helvetica" , sans-serif;">, and I found the flavors married very well together. I think I even heard some birds chirping their approval.</span> <br />
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com1tag:blogger.com,1999:blog-2257347788103223208.post-38768398994035326532016-07-16T15:46:00.001-07:002016-07-16T15:46:29.040-07:00How to Grill Healthy Peaches with Basil Prosciutto and Balsamic Vinegar for Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I have a very vivid memory of the first time Colin tasted a peach. Cassie had given birth to Colin just seven months before, and we had decided to pack the family up and move back in with my folks in Maryland. Like all new parents, Cassie and I were enjoying giving Colin his first tastes of various foods. Sometimes he would react to new foods with disdain, and other times he would react with unabashed enthusiasm. Regardless, he reacted. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It was the middle of summer and my mom had recently purchased a case of peaches. We opened up the case to discover some of the largest, juiciest peaches we had ever seen. The peaches were like overfilled water balloons and their skins were soft and paper thin. Up until this moment, we had spoon-fed Colin all of his food. Cassie decided to give Colin a whole peach and see what he would do. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Immediately, he clutched the round object, opened his mouth widely, and dove head in. Once he got a taste of the sweet, sweet nectar, his eyes grew wide and he tightened his grasp further. No one was going to take his fruit away from him! He alternated between gumming, sucking, and gripping the peach until he wore that peach down to the seed. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I will never forget the image of Colin and his first peach. Now, whenever I see a big, fat, juicy peach, I cannot help but think of Colin. I think about how hard it was learning how to take care of a baby. I think of what it meant for us to pick up and move. I think of how my parents received us with open arms, helping to take care of Colin in those formative months. I think of all these memories and it makes me smile. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">You can make new memories for your kids by trying new recipes and new flavor combinations. Recently, I came across this recipe for </span><a href="http://www.foodnetwork.com/recipes/bobby-flay/grilled-peaches-with-prosciutto-and-balsamic-recipe.html" style="font-family: arial, helvetica, sans-serif;">grilled peaches, basil, and prosciutto</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. Combining peaches with prosciutto not only creates an interesting flavor profile, but it naturally lowers the glycemic index as well. I topped my peaches off with <a href="http://www.food.com/recipe/balsamic-vinegar-pearls-500406">balsamic vinegar pearls</a> to lower the glycemic index even further. Also, I skipped the honey; caramelizing the peaches over the grill was enough to bring out their natural sweetness. Enjoy!</span></div>
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com2tag:blogger.com,1999:blog-2257347788103223208.post-83501335301174461942016-07-10T05:35:00.002-07:002016-07-10T06:14:59.296-07:00How to Cook Healthy "Don't Be Scared of Broccoli" Pesto For Kids<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYvuqvrCZ8upd01uXw5EiL56mCrsDt5Qt8VEOZuUzc1kC_GnNNSg57uKcvYbWo-YPx5OsThxeK_T8HSanTGyO2UhWa4RT3yB1h6Gc0mzdZUGWFEdGDb-CuaoasR4jvjynDZ44Zt99sUI/s1600/DSC00774.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYvuqvrCZ8upd01uXw5EiL56mCrsDt5Qt8VEOZuUzc1kC_GnNNSg57uKcvYbWo-YPx5OsThxeK_T8HSanTGyO2UhWa4RT3yB1h6Gc0mzdZUGWFEdGDb-CuaoasR4jvjynDZ44Zt99sUI/s640/DSC00774.JPG" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Since </span><i style="font-family: Arial, Helvetica, sans-serif;">Finding Dory </i><span style="font-family: "arial" , "helvetica" , sans-serif;">just came out, I decided to watch</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><i style="font-family: Arial, Helvetica, sans-serif;">Finding Nemo</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> with the kids. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">On the surface, </span><i style="font-family: Arial, Helvetica, sans-serif;">Finding Nemo</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> is about a father's search for his son. But on a deeper level, it is a story about fear. Both father and son alike learn to overcome their fears--Nemo learns to overcome his disability and Marlin learns to trust his son's abilities. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A lot of bad things can be born out of fear. People discriminate, commit hate crimes, give up, or fail to show up due to fear. But fear is also an opportunity. Just as fear can be a powerful negative motivator, overcoming that fear can be a really powerful incentive. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Colin used to have a fear of water. His fear stemmed as much from Cassie and myself as it did from himself. Neither Cassie nor myself are that comfortable in the water. Last summer, we enrolled Colin in his first set of independent swim classes. Like Marlin, I felt nervous for my little Nemo. At first, Colin was so scared, he wouldn't even blow bubbles. Eventually, by the end of the summer, he learned to overcome his fear of water. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This summer, we once again signed him up for swim lessons. At first, I was sort of dreading the nightly trips to the pool. But then, I witnessed an incredible transformation in Colin. He actually liked going and looked forward to getting into the water. As I let go of my own uneasiness, I saw my Nemo swim down, swim forward, dunk his head, and even happily jump into the pool. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When kids reject new foods, they are often acting out of a fear of the unknown. Colin tends to reject green foods. However, early on, he accepted broccoli, and now it is one of his favorite vegetables. Once a child accepts a vegetable in one form, they are much more likely to accept it in various forms. To build on Colin's acceptance of new foods, I introduced him to a this <a href="http://pinchofyum.com/parmesan-pesto-tilapia" target="_blank">tilapia</a> dish topped with a <a href="http://ahealthylifeforme.com/broccoli-pesto-dip/" target="_blank">pesto sauce made from broccoli</a>. It turned out to be a surprisingly tasty dish, and I recommend you try it. I mean, what do you have to be afraid of?</span><br />
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-85354717929276268642016-07-03T19:16:00.004-07:002016-07-04T11:24:06.965-07:00How to Make a Healthy Chicken Avocado Burger For Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: arial, helvetica, sans-serif;">Recently, the FDA announced plans to change regulations for </span><a href="http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm" style="font-family: arial, helvetica, sans-serif;">food labeling</a><span style="font-family: arial, helvetica, sans-serif;"> on packaged foods. One of the most important changes will be the requirement for all packaged foods to indicate how much added sugar are contained in their products. This change has garnered a lot of media attention, and deservedly so. Coincident with the announcement to enforce labeling for added sugar was a quieter paradigm shift that deemphasizes the importance of tracking total fat intake. </span></div>
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While continuing to require “Total Fat,” “Saturated Fat,” and “Trans Fat” on the label, “Calories from Fat” is being removed because research shows the type of fat is more important than the amount. When it comes to fat, I try to purposely give my kids fish oils from seafood, nuts, and seeds. I also look for recipes where saturated fats from animals are replaced with unsaturated fats from plants.</div>
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For this fourth of July, try grilling up these <a href="http://laughingspatula.com/chicken-avocado-burger/">chicken avocado burgers</a>. Using a leaner meat like chicken can help minimize saturated fats from meats. Stuffing the burgers with chunks of avocado not only adds healthier plant based fats, but also keeps these burgers tender and juicy. Place your avocado burgers in between two slabs of <a href="http://doctorchrisko.blogspot.com/2016/04/how-to-make-healthy-low-carb-gluten.html" target="_blank">cloud bread</a> and enjoy! Happy fourth of July!</div>
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Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-84802360098293953062016-06-26T20:01:00.001-07:002016-06-26T20:01:49.170-07:00How to Make Healthy Asian Cauliflower Fried Rice for Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Growing up, our family rarely ate out. Instead, we would eat Chinese or Taiwanese food at home. On the occasions we did go out, we would eat Chinese or Taiwanese food at a Chinese or Taiwanese restaurant. Once a year, as a special treat for my birthday, we would go out to Red Lobster and I would order popcorn shrimp. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Oddly enough, now that I can choose whatever I care to eat, I often choose Asian cuisine. Perhaps Asian flavors are comforting to me because they remind me of my childhood. Or perhaps Asian food is just simply some of the best food out there. Although I hate to admit it, perhaps my parents were right all along. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One of my favorite childhood dishes was Asian fried rice. I used to shovel spoonfuls of the stuff into my mouth. Now that I make an effort to lead a relatively low glycemic lifestyle, I no longer eat rice regularly. One great low carb substitute for rice is <a href="http://doctorchrisko.blogspot.com/2013/09/cooking-for-your-kids-carb-substitutes_29.html" target="_blank">cauliflower rice</a>. Recently, I tried an <a href="http://paleomagazine.com/paleo-chinese-cauliflower-fried-rice/" target="_blank">Asian style cauliflower rice</a>. Pulsed in a food processor, the cauliflower "rice grains" soaked up the soy sauce, making for a very fine substitute for Asian fried rice. The kids loved this dish, happily shoveling spoonfuls of the stuff into their mouths. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My first born just graduated from preschool. We attended his graduation ceremony, which was complete with cap and gowns, celebratory necklaces, and diplomas. Never mind that Colin went back to the same preschool the very next day, or that he will continue to attend preschool for the next three months before Kindergarten actually starts. That's besides the point. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The point is that my first born graduated from preschool! This is the same kid that would greet me in the mornings with a fresh bowel movement in his diaper. This is the same kid that couldn't even hold the weight of his own head up. This is the same kid that I would hold with one arm like a football. This is the same kid who would call out for me in the middle of the night due to night terrors. And now he's graduating preschool?!?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Over the years, I have seen my son evolve from an infant, to a toddler, to an adolescent. I am proud of many things, but I am most proud of his emotional growth. He used to pout when he went to piano or tennis lessons, and now he goes happily. He used to throw colossal tantrums on a regular basis and now he throws them on a semi-regular basis. He used to stubbornly demand his way all the time. Now, when he doesn't get his way, he has the emotional maturity to self talk his way into believing he got his way. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I've noticed how his emotional growth has translated into being a more adventurous eater as well. He used to absolutely refuse to try new foods. Now, he knows that we expect him to just try things at least once. Often, he surprises himself when he learns that new foods aren't all that bad. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Recently, I made a <a href="http://www.myrecipes.com/recipe/crudit-platter-with-roasted-garlic-aioli" target="_blank">crudité with a roasted garlic aioli dip</a>. Thanks to our friend Kris, for introducing me to </span>crudité! <span style="font-family: arial, helvetica, sans-serif;">Typically, Colin doesn't like bell peppers. But I found some sweet mini peppers and I made him try them. I saw him process the taste of the peppers and determine they weren't bad after all. I didn't push him further because I knew we had accomplished what we needed to. I am sure that the next time he sees the mini bell peppers, he won't refuse them. These are the small victories that make me a proud papa. Happy Father's Day!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJBoOfS0arl7jjdx18q9tTvNE9ksJX_IePfXmAkJqQh_fj7qVKVYkGyUfWRVSh7e6d9qzDzdjOJyqTA_msWB1GyP8Vk_wEAMaTGa97Avo7UZ5kR4D39oumcNqaqPEC5Vh0XxAnhQpDuzw/s1600/DSC00672.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJBoOfS0arl7jjdx18q9tTvNE9ksJX_IePfXmAkJqQh_fj7qVKVYkGyUfWRVSh7e6d9qzDzdjOJyqTA_msWB1GyP8Vk_wEAMaTGa97Avo7UZ5kR4D39oumcNqaqPEC5Vh0XxAnhQpDuzw/s640/DSC00672.JPG" width="640" /></a></div>
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We took the kids to see a free concert by <a href="https://rachelplatten.com/" target="_blank">Rachel Platten</a> at Tysons Corner this Friday. Rachel Platten became famous for her hit, the Fight Song. I didn't know what to expect but I figured it was worth going since it was a free concert, the weather was gorgeous, and did I mention it was a free concert?<br />
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Despite being a free concert, I was really impressed with Rachel Platten. She was ebullient and energetic on stage and she seemed genuinely happy to be there. She was an excellent stage performer and she sang with control and power. You can tell how good an artist is when you listen to them live since their pitch is exposed. She sang completely in tune and she sang completely within herself.<br />
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The most poignant part of the concert came at the end, when she shared how much The Fight Song meant to her. Up until the Fight Song, it was clear she had led the life of a struggling artist. She shared her struggles with self doubt and what she called, "the demons inside her head." Clearly very talented, the Fight Song was not just a symbolic fight, but emblematic of her own fight to succeed. Ironically, the song that was all about her own fight to succeed was also the song that ultimately brought her success.<br />
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I can relate to Rachel Platten, as I have had my own struggles. I have been on a long and seemingly endless pursuit for the perfect bite. My road has been frustrating and arduous. There have been dead ends and blind alleys. But all the while, I kept fighting, until, until, I came across this recipe for <a href="http://nomnompaleo.com/post/39832097367/whole30-day-6-asian-meatballs" target="_blank">meatballs</a>. This Asian meatball combines protein, vegetable, fat, herbs, salt, and umami all into one bite. And not just any bite…the perfect bite.<br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-65421335362379300032016-06-04T19:42:00.000-07:002016-06-04T19:50:47.464-07:00How to Make Healthy Gluten Free Grain Free Cheesy Cauliflower Bread Sticks for Kids<div style="text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Last weekend, we took the kids to feed the birds at Roer's Zoofari in Vienna. Some people might protest about the price of admission at Roer's Zoofari (formerly the Reston Zoo), particularly when the National Zoo is free. Those people would be me. However, Roer's Zoofari has a lot of advantages, making the price admission totally worth it. It is less crowded than the National Zoo, parking is free, there are plenty of shady respites, and it is on flat, level ground. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But the most unique aspect of Roer's Zoofari is the up close and personal interaction with the animals. Ordinarily, I would have been too cheap to purchase animal feed, but thanks to <a href="https://www.groupon.com/deals/roer-s-zoofari" target="_blank">Groupon</a>, I purchased discounted tickets that included animal feed and feeding sticks. It's a good thing too, because it turns out that animals, much like humans, are drawn to food. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Colin loved having the goats literally eat out of the palm of his hand. Budgie stick in hand, he squealed in delight as the birds would flock to him and land on his shoulder. Cailya had a slightly more traumatizing experience, as you'll see in the video for this week. Although she found the birds overwhelming, she really enjoyed the wagon ride. More like a safari, the wagon ride was a truly memorable and unexpected experience for a zoo located in the middle of the suburbs. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Although it may not seem like it, feeding your kids can be as fun as feeding the birds. But leave the breadcrumbs to the birds and try this recipe for <a href="http://www.jocooks.com/healthy-eating/cheesy-cauliflower-breadsticks/" target="_blank">cheesy cauliflower "breadsticks"</a>. Your kids will love pulling these cheesy breadsticks apart and gobbling them down. </span><br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-19079950785277771182016-05-28T11:01:00.003-07:002016-05-31T07:09:24.737-07:00How to Make Healthy Strawberry Pineapple Paletas With No Added Sugar For Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I've decided to give it all up. I'm going to close up my clinic and start an infinitely more lucrative business. That's right, I'm going to open up a popsicle stand! The other day, we were out on a walk with our kids and we came across a cart selling Mexican popsicles called paletas. Oh, excuse me, not just any popsicle, <em>GOURMET</em> popsicles! Do you know what the difference is between regular popsicles and gourmet popsicles? About three dollars. These gourmet pops sold for four dollars a pop!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Another important distinction about paletas that does justify the four dollar price tag is they typically contain real fruit, rather than refined sugar water. You do have to be careful though, because often these fruit popsicles are made up of a combination of fruit and added sugar.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Recently, the efforts of multiple obesity organizations have paid off with the announcement that the FDA plans to update requirements for<a href="http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm" target="_blank"> nutrition labels</a>. One major breakthrough is they will be requiring food manufacturers to note how many added sugars their products contain. This is a tremendous development that will undoubtedly have a significant impact on the health and well-being of Americans. The additional line noting "added sugars" helps distinguish healthful natural sugars that are low in glycemic index like fruit and dairy sugars, from added refined sugars that are high in glycemic index like table sugar and high-fructose corn syrup.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I scoured the internet for healthy recipes for paletas. Many recipes do add sugar, which is a shame. I found that you can easily make your own paletas with just two ingredients: whole fruit and lime juice. Pineapple works very well and is naturally sweet without added sugars. I made strawberry lime <a href="http://autoimmune-paleo.com/pineapple-lime-popsicles/" target="_blank">pineapple paletas</a> and <a href="http://www.pineappleandcoconut.com/recipes/strawberry-coconut-lime-popsicles/" target="_blank">strawberry coconut lime paletas</a> for the kids and they loved them. In order to sweeten the strawberries a little, I added a few figs. Now I just need to take my paletas on the road and charge an unconscionable markup. Palteas! Get your ice cold paletas!</span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-32259758893216555902016-05-21T14:29:00.000-07:002016-05-21T14:29:07.855-07:00How to Make Healthy Baked Apple Oatmeal for Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Cassie took Colin on a dream trip to LEGOLAND this past week. That left Cailya with dear old dad. Every now and again, we split the kids up like this. It's an arrangement that works out for everybody. The kids have no one to argue with, plus they get the exclusive attention of one parent all to themselves. In fact, taking care of just one kid is so comparatively easy, I would even go so far as to say it is delightful. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">So, while Colin was off meeting LEGO batman, I painted Cailya's nails, baked her </span><a href="http://www.lovemefeedme.net/apple-date-baked-oatmeal/" target="_blank"><span style="font-family: "arial" , "helvetica" , sans-serif;">apple oatmeal</span></a><span style="font-family: "arial" , "helvetica" , sans-serif;">, and took her to the mall. As we walked through the mall, I noticed people looked<span style="font-family: "arial" , "helvetica" , sans-serif;"> at us with warmth and admiration. This is in stark contrast to the fear and disdain we usually receive as a family of four with two screaming toddlers. For some reason, people really</span> seem to respond to the image of a father taking care of his daughter. I don't know if it's simply endearing to watch a grown man clumsily attempt to tie his daughter's hair into a ponytail, but there is something special about the relationship between a father and his daughter. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In many ways, raising a daughter is like a budding romance. There's the thrill when she reaches her hand out to grasp mine. There's the pride of taking her out and taking care of her. There's the inevitable emotional outbursts when I fail to meet her every expectation. I remember what friends said when they learned Cassie was pregnant with Cailya. "Oh you are going to adore having a little girl!" Daddy daughter weeks like these remind me that those friends were absolutely right.</span>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://youtu.be/vIrv982fCgM" target="_blank">https://youtu.be/vIrv982fCgM</a></span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-33023121291783291212016-05-15T21:08:00.000-07:002016-05-15T21:11:15.185-07:00How to Make Healthy Low Carb Chicken Nachos for Kids<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDPUWPwp5h-7ieIZesMnnYVivwWOJ_FukRO3if3uhRQXt00pkK0w427ApkHfWiHhLzIVgLI23Y9y-0dSWRZ7Hg6p30moBdFXCO13M3eE-y3pdsVtDINksUXPLnBL_Rf_eLk8JYLk8U_g/s1600/DSC00665.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDPUWPwp5h-7ieIZesMnnYVivwWOJ_FukRO3if3uhRQXt00pkK0w427ApkHfWiHhLzIVgLI23Y9y-0dSWRZ7Hg6p30moBdFXCO13M3eE-y3pdsVtDINksUXPLnBL_Rf_eLk8JYLk8U_g/s640/DSC00665.JPG" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Sometimes I feel sorry for Colin because his primary role model of virility and masculinity is, well, me. I'm not exactly a macho, macho man. I prefer musicals to bars. I would rather talk about cuisine than about cars. And I have no interest in partaking in a pissing contest with other guys over cigars. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Still, I'd like to think that Colin will appreciate having this male figure in his life. I'd like him to observe that the man of the house takes out the trash. I'd like him to appreciate the honest sweat that comes from mowing your own lawn. Hopefully he'll be observant when I make an effort to take care of his mom, and maybe that will translate into him taking care of his sister or significant other some day. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So while I'm not so macho, I am the kind of male role model for Colin that I know how to be. I'm a not so macho nacho man who loves making and eating these low carb </span><a href="http://realfoodbydad.com/texas-chicken-nachos/" style="font-family: arial, helvetica, sans-serif;" target="_blank">chicken nachos</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. And that's good enough for me. </span><br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-12731188336407561432016-05-08T07:14:00.001-07:002016-05-08T07:49:46.627-07:00How to Make a Grain Free Gluten Free Bagel for Kids and Mommy on Mother's Day<div style="text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">'Twas the morning of Mother's Day, and all through the house<br /> not a creature was stirring, not even a mouse.<br /> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> </span><span style="font-size: small;">Mama was nestled all snug in her bed,</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">while daddy arose with his sleep sleepy head. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">He woke the kids up; their hairs he did brush, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Then quietly they went in a hush and a rush. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Down to the Kitchen, with a sneak and a creep</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">"Quiet!" dad said, "Mommy's trying to sleep!" </span></div>
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<span style="font-size: small;">When out from the kitchen arose such a clatter,</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">The mixer, the bowls, the batter, the splatter!</span></div>
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<span style="font-size: small;">Now Crying, Now Yelling, Now Colin, now Cailya!</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">She pinched me, he hit me, Now what's the mattah?</span></div>
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<span style="font-size: small;"> We made up our dough then formed into rings</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Then sprinkled them with everything.</span><br />
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<span style="font-size: small;">Into the oven we popped them one by one.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">After 20 minutes our bagels were done!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">We sliced them and then, cheese and lox we did spread,</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">then hurried mom's breakfast up to her bed.</span></div>
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Mom's favorite, lox and<a href="https://elanaspantry.com/paleo-bagels/" target="_blank"> bagels, of course gluten free</a>!<br />
A mother's day breakfast fit for our favorite Mommy!<br />
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<a href="https://youtu.be/wNKeprMTYRI" target="_blank">https://youtu.be/wNKeprMTYRI</a><br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-49600022973073275532016-05-01T11:57:00.000-07:002016-05-01T12:07:31.793-07:00How to Make Healthy Mexican Quinoa For Kids - The Power of Sour Cream<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I've discovered sour cream. Yeah, I know I'm late to the party. I was also late to the cheese party. I used to go to Chipotle and turn my nose up at the sour cream and cheese. I've always had a relatively simple palate, perhaps because I grew up in a household with simple flavors. It never occurred to me that something like sour cream would add so much flavor to a dish. Now, I realize that sour cream adds fattiness, moisture, and flavor, bringing a seemingly disparate array of ingredients together into a cohesive dish.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As I discover new ingredients and new flavors, so do my children. On a whim, I decided to make this recipe for <a href="http://www.simplywhisked.com/mexican-quinoa/" target="_blank">Mexican quinoa</a>. This bowl has all the classic Mexican flavors without the carbs from taco shells or burritos. Whole corn kernels add sweetness without adding refined sugar. Beans are a good source of protein and fiber for fullness and satiety.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But the star that pulls all the flavors together is the sour cream. I let Colin add a dollop of sour cream and mix it in himself. Giving Colin control over healthy condiments is a great way to keep him interested in what he is eating and practice autonomy. He loved this dish so much, he didn't even mind the diced tomatoes interspersed throughout his bowl. Not only did Colin discover sour cream, but so did I. Adding a dollop of sour cream can go a long way towards increasing acceptance of foods for your kids as well. If you're late to the sour cream party, I recommend you give it a try too. Better late than never!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://youtu.be/Jluv-M_Jesg" target="_blank">https://youtu.be/Jluv-M_Jesg</a></span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-33557654630129937202016-04-24T20:35:00.001-07:002016-04-29T05:59:11.561-07:00How to Make Healthy Low Carb Gluten Free Cloud Bread for Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One of the first things people do when they attempt to lose weight is to cut out bread. The idea that bread is fattening is not just an old wive's tale. As I have learned and observed many times over, cutting out bread is a very effective strategy for weight loss. Bread is fattening not simply because it is a source of calories, but because it is very high in <a href="http://doctorchrisko.blogspot.com/2013/08/cooking-for-your-kids-carbs-gone-bad_25.html" target="_blank">glycemic index</a>. It is the most common source of wheat flour in the typical American diet and the most prevalent source of fattening carbohydrates.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Oftentimes, weight conscious individuals switch from breads to wraps. Have you ever eaten a wrap and felt somewhat cheated? Wraps simply do not give us the pleasure that bread does. The reason is wraps take out the best part of bread--air. If you are worried about calories, switching from leavened bread to flat bread doesn't really help. That just takes out the air from your food, and air doesn't have any calories. Also, switching to wraps doesn't take out the offending high glycemic processed flour that causes all the weight gain in the first place.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Taking out the air also takes away a lot of the taste. Air is a very important part of the pleasurable experience of eating. Air adds volume to our food, which is important because bigger food is visually more appealing than smaller food. Air also confers a lightness and softness to food, which can be texturally pleasing.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">And while you can't see air, you certainly can taste it. As Michael Pollan points out, air pockets in food transport the flavors from the food as gas into the back of our mouths and sinus cavities. Because nearly eighty percent of the pleasure of food comes from our olfactory senses, air is a significant contributor to the pleasurable sensations we get from eating food.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I have been searching for a decent low carb, gluten free, low glycemic index bread substitute for a long time. Thanks to my patient, Meredith, I have finally found one. This recipe for <a href="http://thebigapplemama.com/2016/01/no-carb-cloud-bread.html" target="_blank">cloud bread</a> is a game-changing bread substitute. In contrast to my previous failed attempts to mimic bread, cloud bread gets the most important factor right--air. Infusing air into eggs and cream cheese results in a light and fluffy bread substitute that you can use for sandwiches such as a gluten free <a href="http://cooking.nytimes.com/recipes/1013506-eli-zabars-egg-salad-sandwich" target="_blank">egg salad sandwich</a>. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For my cloud bread, I skipped sweeteners like sugar and honey and went completely savory, adding salt, garlic powder, and rosemary. I split my batter into six bun halves and baked the buns at 350 degrees. But watch your cloud bread closely during baking and subsequent broiling, as it can burn easily! </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://youtu.be/G9aOd0bi70I" target="_blank">https://youtu.be/G9aOd0bi70I</a></span></div>
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<u><span style="font-family: "arial" , "helvetica" , sans-serif;">References</span></u></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Pollan, Michael. 2013. <i>Cooked: a natural history of transformation</i>. </span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script>Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-57705090965003529392016-04-17T20:35:00.001-07:002016-04-17T20:35:41.034-07:00How to Sneak Greens into Healthy Gluten Free Zucchini Bread For Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">The theater was eerily silent. You could hear a pin drop. The main character had just shared a poignant and heartbreaking story about two lovers. The story had just reached a climax. The entire audience was waiting with baited breath to hear what would happen next. What happened next was the very distinct and articulate voice of my three year old asking, "Daddy, why did she say that?" </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If I am guilty of anything when it comes to my children, it is sneaking them into museums and restaurants stating that they are younger than they actually are. I look young. And so do my children.</span> <span style="font-family: Arial, Helvetica, sans-serif;">No one ever questions me and no one seems to mind. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">However, on this particular trip to New York, I had actually snuck Cailya in to see Matilda even though she was younger than the minimum age of four. The last time we went to New York, I took Colin to see Finding Neverland. I specifically instructed him not to tell Cailya about the show. Of course, he couldn't help but tell her how much he enjoyed the show. I spent the rest of the afternoon hearing her moan, "I want to see a showwwwww!"</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So I decided to take my chances and sneak Cailya in. I put her in a nice dress, did her hair up a, and even prepared a whole back story. Then I casually handed the usher four tickets and made as if all was natural. For a brief moment the usher paused. But then, after seeing that we had four tickets, he let us pass. It was that simple. Aside from a few embarrassing moments, we had a great time watching a broadway musical together. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can sneak in some good stuff into your kids' diet as well. Try making this gluten free <a href="http://www.smallfootprintfamily.com/coconut-flour-zucchini-bread" target="_blank">coconut flour zucchini bread</a>. My kids enjoyed munching on this throughout our trip to New York. </span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-80852945849573543152016-04-10T19:02:00.001-07:002016-04-10T19:07:18.179-07:00How to Make Healthy Slow Cooker Hawaiian Pork For Kids<div class="separator" style="clear: both; text-align: center;">
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My first time was in college. I was scared and nervous. I didn't know what to expect, but everyone around me was doing it. So, I closed my eyes and tried pork butt. I was at my first Hawaiian luau, sponsored by the Northwestern University Hawaii club. After Hawaii and California, Northwestern is a popular college destination for Hawaiians. After all, we had enough Hawaiians to form a club!<br />
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One of my college roommates was from Hawaii. Trenton is a Hawaiian through and through. He has that quintessential aloha smile and is always thinking of others. He gave me a positive impression of the people and culture of Hawaii right from the start. Now, whenever I think of Hawaii, I think of warm sun, playful personalities, and open hearted people. <br />
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When people think about Hawaiian food, they may think "Hawaiian" is synonymous with pineapple. Throw on some pineapple slices onto that pizza and call it Hawaiian! The same sweet transition takes place when Chinese food crosses over to Chinese American food in the likes of such dishes as sweet and sour pork. <br />
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Hawaiian food is much more than pineapples and coconuts. Hawaiians also love shaved ice and SPAM! When I think of Hawaiian food, I think of luaus and Kālua pig. Kālua literally means "to <em><strong><span style="color: #6a6a6a;">cook</span></strong></em> in an underground oven." Traditionally, a whole pig is salted, wrapped in banana leaves, and cooked in a pit underground over heated rocks.<br />
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However, you can make an easy version of slow cooked pig by using your slow cooker. Try this recipe for <a href="http://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig" target="_blank">Slow Cooker Kalua Pig</a> by Nom Nom Paleo. To punch up your <a href="http://www.mykitchenescapades.com/2012/11/pork-carnitas.html" target="_blank">pork</a>, you can try adding some spices and acid from citrus fruits.<br />
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<a href="https://youtu.be/SxBR5tyAqR0" target="_blank">https://youtu.be/SxBR5tyAqR0</a></div>
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<u>References</u><br />
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<a href="https://en.wikipedia.org/wiki/Kalua">https://en.wikipedia.org/wiki/Kalua</a><br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-11740613424867192212016-04-03T21:35:00.000-07:002016-04-03T22:10:00.488-07:00How to Make Healthy Peanut Butter and Jelly Snack Balls For Kids<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This past week, I went to the happiest place on earth. But while Disney World may be the happiest place on earth, it isn't necessary the most relaxing place on earth. Fortunately, with a little planning, we were able to enjoy our day at Animal Kingdom. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The key to our day was getting to Africa first and early. We arrived at the parking lot about 830 am. Even though the park didn't officially open until 9am, we were able to go through ticketing and get halfway into the park, past Oasis and deep into Discovery Island well before 9 o'clock. We then waited in a crowd at the giant tree in the center of the park, roped off like the Disney cattle we were.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When the clock struck nine, we raced off like marathon runners into the heartland of Africa. Our number one priority was getting to the Safari ride before 920 am, when wait times significantly increase. Going on the Safari ride while the morning was still relatively cooler also helped keep the kids in their happy place. The safari was a lot of fun, and definitely a highlight of the park. I enjoyed the jeep like feel of the ride and the open fields. However, I wish we saw some more exotic animals that I don't already see routinely at zoos. Also, there wasn't a lot of opportunity to stop for pictures. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">After the Safari ride, we headed right into the first show of The Festival of the Lion King at ten o'clock. This show was spectacular, filled with songs from the Lion King, costumes, circus performers, and fire. My kids said it was their favorite part of the park. After the show, we went to the Tusker House for an African buffet. This was the best food I have ever eaten at a Theme park. My kids enjoyed taking pictures with Mickey, Donald, Daisy, and Goofy. Unfortunately, my kids enjoyed taking the pictures much more than the actual characters did, who seemed to be in a rush to move onto the next table. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Getting one solid meal was a key strategy to keeping the kids happy. Another important factor that helped keep the kids from going to their unhappy place was having a reliable portable snack in the ready. For this trip, I made <a href="http://www.womensforum.com/heart-healthy-peanut-butter-a-jelly-ball-recipe-video.html" target="_blank">PB&J balls</a>. This no bake snack is simple to make ahead of time and ideal for packing on trips. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">After lunch, we made our way across Asia. We used our fast pass to bypass the eighty minute line for Kali River Rapids, and I'm glad we did. The ride was fun, but quite short. It was still worth it in the end, because my brother got absolutely soaked. We got in line at Finding Nemo a half an hour before showtime, which turned out great since they quickly let us into the air-conditioned theatre. This was a visually stunning show featuring amazing puppetry. After Nemo, we hit dinosaur land. We also used our fast pass for the Dinosaur ride. I thought this was a fun ride, but it was a bit too scary for the five year old and seven year old kids in our party. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We finished up our day visiting Discovery Island and seeing some more animals. All in all, we had a great family vacation at Animal Kingdom. My kids literally were skipping as they left the park. Indeed, both myself and my kids reached our happy place. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://youtu.be/_jYlyJHVql4" target="_blank">https://youtu.be/_jYlyJHVql4</a></span></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-84412732113987080442016-03-26T06:31:00.000-07:002016-03-26T06:38:18.362-07:00How to Cook Vietnamese Caramelized and Braised Fish For Kids<div class="separator" style="clear: both; text-align: center;">
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When I was a kid, I used to watch reruns of <em>The Andy Griffith Show. </em>After repeatedly watching the opening credits, I concluded that one of the jobs of a father is to take their sons fishing. The other job is to happily whistle whenever feasibly possible. I vowed that one day, when I had a son of my own, I'd take him fishing too.<br />
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That day finally came. Since Cassie had taken Cailya on a trip to Las Vegas, I figured it would be the perfect opportunity for a father son fishing expedition. The Herndon Parks and Rec department was holding their annual trout fishing derby, so I signed us up. The fact that I didn't know how to fish was a minor detail.<br />
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When we arrived at the park, I quickly realized that most of the other father son duos had at least one experienced fisherman in the pair. Other sons and fathers were armed with knee high waterproof boots and high tech fishing gear. On the other hand, I quietly made my way over to registration and whispered, "Can someone teach us how to fish?"<br />
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One nice teenaged volunteer handed us a loaner pole and showed us how to release the line and then reel it back in. He then handed us a cup of worms and said, "Hooking the worms is self-explanatory." In other words, only an idiot would have trouble attaching a worm to a hook. <br />
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We headed over to the stream and I picked a nice spot. After several attempts, I finally hooked the worm. Then, as I have seen it done so many times in television and movies, I whipped our fishing pole behind my head. Unfortunately, when I attempted to throw our line forward into the water, I couldn't. It had gotten stuck on a tree. I actually got our line caught on a tree three other times before I realized that I could simply put the line over the water, then send it out sideways. <br />
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Colin and I took turns holding the fishing pole, patiently waiting for a bite. Colin asked a lot of questions to pass the time like, "Did you get the fishing line stuck on the tree again?" and "Did you lose the worm again?" After a couple of hours, our supply of worms and patience were exhausted. We didn't end up catching any fish, so we went to the supermarket and bought a fish instead. I brought it home and cooked up this tasty <a href="http://www.hungryhuy.com/ca-kho-to-recipe-vietnamese-braised-fish/" target="_blank">Vietnamese Caramelized and Braised Catfish recipe</a>. Although I turned out to be more Don Knotts than Andy Griffith, I'm glad I took Colin fishing. Perhaps now I'll show him how to whistle.<br />
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<a href="https://youtu.be/A_h2MZEm734" target="_blank">https://youtu.be/A_h2MZEm734</a></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-2433680083781817222016-03-20T07:37:00.001-07:002016-03-20T07:38:56.405-07:00How to Make a Healthy Gluten Free Low Carbohydrate Ham and Cheese Paleo Sandwich<div class="separator" style="clear: both; text-align: center;">
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How about some wood pulp in your cheese? A lot of recipes call for shredded cheese. But have you ever stopped to think what exactly shredded cheese is? In order to keep it from clumping, <a href="http://www.foodrenegade.com/would-like-some-wood-pulp-your-shredded-cheese/" target="_blank">processed shredded cheese</a> often contains cellulose, a processed fiber created in a food laboratory made from wood pulp. Yum!<br />
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Rather than use cellulose, some processed shredded cheeses use starches or <a href="http://notquitemomoftheyear.com/ditch-the-bag-why-you-should-shred-your-own-cheese/" target="_blank">calcium sulfate</a> to prevent caking. If you're trying to avoid carbohydrates that are high in glycemic index, those little hidden starches from potato starch and cornstarch can really add up. For instance, here's a list of the ingredients I found in one such processed cheddar shredded cheese:<br />
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<i>Pasteurized milk, cheese culture, salt, enzymes, annatto (color), potato starch, cornstarch and calcium sulfate added to prevent caking, natamycin (a natural mold inhibitor)</i><br />
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In contrast, here's the ingredients listed on a block of parmesan cheese:<br />
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<i>Pasteurized part-skim milk, cheese cultures, salt, enzymes</i><br />
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And here's the ingredients listed on a block of Pecorino Romano cheese:<br />
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<i>100% pure pasteurized sheeps milk, cultures, rennet, salt</i><br />
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Packaged shredded cheese is a processed cheese like product, just as packaged loaves of bread are bread like products. Folks, this is not real cheese. This is not real food.<br />
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If you have <i>Netflix</i>, I highly recommend you watch Michael Pollan's four part series, <i>Cooked. </i>Based on his book by the same name, the last in the series features the element land. He interviews a nun who shows how microorganisms turn milk and rennet into real aged cheese.<br />
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One way to enjoy real cheese is to buy blocks of real aged cheese and shred what you need with a grater. Aged cheese is so flavorful, you only need a little to add a ton of umami to your dishes. Try making your kids gluten free low carbohydrate ham and cheese sandwiches by putting a slice of cured sausage in between two <a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/parmesan-crisps-recipe.html" target="_blank">parmesan crisps</a>.<br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-55818170078536420502016-03-12T19:06:00.002-08:002016-03-12T19:11:42.033-08:00How to Make Healthy Creamed Spinach and Simply Seared Scallops For Kids<div class="separator" style="clear: both; text-align: center;">
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One of my most memorable gifts was a transformer set I received for my birthday. I remember seeing the set in Toys R Us and begging my mom for it. It had a big rig that could transform into a missile launcher. The big rig carried a yellow sports car that could transform into an airplane. On the day of my birthday, I was thrilled to unwrap my present even though I already knew the contents of the package. I loved that transformer. I loved it so much I kept it and handed it down to Colin. It is now one of his favorite toys. <br />
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Thanks to the generosity of one of our friends, Cassie and I received a four week trial to Blue Apron. We returned home on a Thursday evening and found a large package waiting for us on our doorstep. Even though we had selected our meals in advance, I was still excited and curious to open the package. I tore into the package like it was my birthday. In fact, the Blue Apron trial was actually a present for Cassie's birthday, but that's besides the point.<br />
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This is how I would describe my Blue Apron experience:<br />
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Pros:</h3>
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<li>Deliciously tasty meals</li>
<li>Fresh, high quality ingredients</li>
<li>Nice packaging, labeling, and organization</li>
<li>Easy to follow recipe cards</li>
<li>Reasonably affordable</li>
<li>Simple flavors from salt, acid, spices, and fresh herbs</li>
<li>Innovative use of ingredients with novel recipes</li>
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Cons:</h3>
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<li>You still have to do the work--peeling, chopping, and cooking</li>
<li>Meals come at the end of the work week</li>
<li>Meals may be high in glycemic index and saturated fat--several of my meals incorporated flour and butter for instance. </li>
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All in all, my experience with Blue Apron was quite favorable. Perhaps the greatest value in Blue Apron is it makes cooking and learning about food fun. Their packages include a card highlighting interesting factoids about the ingredients in their meals. I learned some nifty flavor combinations like cashews and rice. I also made food I never would have otherwise made, like homemade empanadas. My family learned we are fans of <a href="http://www.realfoodwholehealth.com/2011/05/easy-creamed-spinach/" target="_blank">creamed spinach</a> and <a href="http://www.seriouseats.com/2015/08/the-food-lab-how-to-sear-scallops.html" target="_blank">simply seared scallops</a>.<br />
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But the most important message from Blue Apron is anyone can cook. Michael Pollan laments how cooking has become a lost art form. Cooking is a uniquely human activity. Sadly, so many of us have lost our culinary sensibilities due to the demands of work and life in general. Blue Apron invites us all to don our blue aprons, and once again learn the joy of cooking. <br />
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<a href="https://youtu.be/Bs65Qth2kqg" target="_blank">https://youtu.be/Bs65Qth2kqg</a></div>
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-38157978782948940832016-03-06T20:17:00.001-08:002016-03-06T20:19:57.595-08:00How to Make Healthy Hungarian Goulash For Kids<div class="separator" style="clear: both; text-align: center;">
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One of the most important lessons you can teach your kids is what hunger is. After Colin finishes his dessert, he often laments, "I'm hungry." That is NOT hunger. In the middle of a long flight, Cailya, looking a bit bored whined, "I'm hungry." She had recently eaten lunch. That too, is not hunger. When the kids haven't eaten recently, they can get cranky. That is hunger. And when that happens, I know I failed to do my job.<br />
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Not only is it important to teach your kids how to understand their hunger cues, it is essential to teach them how to control their hunger. One study found weight gain was prevented amongst children by teaching them to slow down the pace of their eating. Children who waited 30 seconds between each bite lost an average of 3.4% of their body weight during a year-long research project, while those who didn't pace their eating saw their weight increase by as much as 12.6%. Slowing down food intake allows enough time to pass for normal satiety signals to kick in. <br />
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Hunger can also be prevented by eating regular meals. Our bodies are sensitive to change. Skipping meals or waiting too long between feedings contribute to more extreme changes in hunger hormones. That is hunger, but not the kind of hunger I want to teach my kids to react to.<br />
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You can also teach your kids how to control hunger by teaching them to avoid foods that stimulate appetite and select foods that promote satiety instead. Instead of giving them foods with added sugar and refined carbohydrates, try incorporating some fat or protein into their meals and snacks. Both fat and protein promote satiety, helping kids and adults alike control their portions. Instead of letting your kids go hungry, try teaching them something about Hungary by making this tasty <a href="http://www.quick-german-recipes.com/goulash-soup.html" target="_blank">Hungarian Goulash recipe</a>.<br />
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<a href="https://youtu.be/O5OXzSLmdMU" target="_blank">https://youtu.be/O5OXzSLmdMU</a></div>
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<u>References</u><br />
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Lukits, A. (2016, Feb). Slow EAting May Help Children Keep Weight Off. <i>Wall Street Journal</i>, pg. D4.<br />
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<script async="" defer="" src="//assets.pinterest.com/js/pinit.js"></script><br />Anonymoushttp://www.blogger.com/profile/17520246281997846397noreply@blogger.com0tag:blogger.com,1999:blog-2257347788103223208.post-11973017532962889142016-02-28T20:59:00.001-08:002016-02-29T07:41:55.564-08:00The Best Recipes and Videos From Cooking For Your Kids With Dr. Chris Ko 2015Why do I do it? Why do I blog? Well it isn't for the fame. And it certainly isn't for the fortune. I enjoy expressing my thoughts on how food delivers health. I like sharing my thoughts with others, with the hope that they will benefit too. I also enjoy cooking my kids nourishing food. But the main reason why I blog wasn't apparent to me until I went to New York and saw <i>Finding Neverland. </i><br />
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<i>Finding Neverland</i> tells the story of J.M. Barrie, a playwright who is best known for writing <i>Peter Pan</i>. Before writing <i>Peter Pan</i>, Barrie was inspirationally stuck. Despite a history of writing success, he found himself in a rut. He wasn't writing anything novel, and he wasn't having any fun. In the song <i>Play</i>, the actors are reminded of why they went into acting in the first place. People with creative jobs enjoy the freedom and fun of playing at their craft. It is the pure joy of playing for playing's sake that drives creative people.<br />
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Upon watching this musical, I realized the primary reason I keep on blogging and making YouTube videos is because it's fun. Playing is not just a pastime, it works the creative side of the brain. And by working the creative side of my brain in addition to my rational side, I get to use my whole brain. And I'm pretty sure my patients appreciate a doctor who uses his whole brain.<br />
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You can work the creative side of your brain as well simply by cooking for your kids. Try some of my favorite recipes featured in the third annual Osko award show:<br />
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