Tips For Picky Eaters

Do you have picky eaters in the home? Or are you a bit of a picky eater?

Sometimes it’s difficult to eat healthy if you or those you are feeding don’t like a lot of different foods (especially fruits and vegetables). This can be discouraging and is often something people feel is a barrier to cooking healthier foods.

 Today I want to share just 3 tips you can apply to help with picky eaters!

 Tip #1: Prepare The Food Differently

 For example:

  • A great way to prepare vegetables differently is to roast, grill or steam them!
  • Chop them differently. This may seem simple but it works! A few years ago, I found myself so busy I was often turning to baby carrots to help me up my number of vegetable servings per day. Unfortunately, I got sick of eating them so much. However, I found that if I chopped them up into smaller pieces (so they looked like miniature coins) I could eat them so much easier!

Tip #2: Put A Face On It - Make It Playful

It’s surprising what...

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Though competent on a day-by-day basis, when put under high levels of stress Ollie did not perform well...

stress Aug 02, 2018

As I have health coached over the years, I’ve seen a common theme among many of my clients: the desire to reduce stress. 

I’ve found that in our increasingly busy world my clients often think the answer to stress is to eliminate or avoid it. 

That can be hard, even impossible to do.

We can’t always get rid of our family members, neighbors, traffic or even our work-related stress. 

Even those who manage to eliminate some stress often find themselves in the same situation they were in before. Have you ever known someone who leaves a stressful job and soon finds themselves in another stressful job?

In the Harvard Business Review article, “How Stress Can Improve Your Performance”, author/researcher Justin Menkes tells about an interview he conducted for a parent company interested in evaluating one of their top executives. The executive, Ollie, ran the parent company's brand that was performing the worst.

Menkes found that if he talked to...

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H20: The Most Essential Nutrient - Do You Know How Much To Drink and Why?

healthy eating water Jul 26, 2018

Water is the MOST essential nutrient! We can survive a lot longer without food than we can without water. Water serves many functions in the body.

Water is a temperature regulator, protects tissues and organs, removes waste, and lubricates the joints.

One of the most essential roles water plays is dissolving and transporting vitamins and minerals so they may be absorbed.

Not drinking enough water puts you at risk for serious health complications such as:

  • Heat injury
  • Seizures hypovolemic shock (low blood volume)
  • Kidney and other urinary problems (e.g. infections, kidney stones)*

Feeling tired and drained of energy are symptoms of mild dehydration. Other signs/symptoms of dehydration in adults include:

  • Extreme thirst
  • Fatigue
  • Decreased urination & dark-colored urine
  • Dizziness
  • Confusion

How Much Water Should You Drink?

How much water to drink varies from individual to individual, depending on their environment, activity level, body composition, and size. We consume...

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The Why of Cardio Exercise

exercise Jul 17, 2018

To provide some extra motivation and education let's remind ourselves of the benefits of cardio exercise and why we should regularly do it!

Why Cardio: The Benefits of Cardio Exercise 

  • Keeps extra weight off.
  • Increases your stamina. 
  • Strengthens your immune system, helping to keep illnesses such as colds and flus at bay.
  • Reduces risk for many diseases including cancer, heart disease, stroke, obesity, high blood pressure, type 2 diabetes, and osteoporosis (for weight-bearing exercise). Cardio exercise can also help those who have been diagnosed with a chronic condition (e.g. high blood pressure) manage the disease. 
  • Strengthens your heart. The heart is a muscle! In order for your heart to work more efficiently, it needs to be worked. Cardio or aerobic activity can make your heart stronger, thereby helping it pump blood more effectively so it does not have to beat as fast!
  • Improves mood.
  • Protects independence. Cardio activity can help protect cognitive functioning,...
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To Sleep Or Not To Sleep?

sleep Jul 13, 2018

Have you ever heard successful people must never sleep?

Our culture seems to give a badge of honor for those who do not sleep enough. We have so much going on we often cut out sleep to get more accomplished. We think this will help us with our goals because we have “more time” to work on them.

Research says differently.

A Harvard Business Review study of 35,000 business leaders shows that there is a direct link between sleeping and success but it’s not what you might think.

The study found that the more senior a person’s role is, the more sleep they get

Why? The study pointed out that higher level executives often have administration assistants, however, that is not the main reason. The study concluded that the main reason is “senior executives have had the wisdom and discipline throughout their career to get enough sleep and thereby maintain a high performance level without burning out.” 

Dee’t Hart, President and CEO of...

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Does Your Sleeping Environment Look Like This?

sleep Jun 28, 2018

How much sleep we get makes a big difference in our overall health. Prolonged sleep deprivation or poor quality of sleep can increase our body weight and also make us at higher risk for heart disease and other chronic diseases. One way to help us get enough sleep is to set up an inviting sleep environment.

What does an inviting sleeping environment look like?

  • Make sure to keep your bedroom at an appropriate temperature: 60-67 degrees Fahrenheit! If it’s too hot, it will be much more difficult to fall asleep and stay asleep.
  • Is your mattress getting old? A good mattress can make all the difference when it comes to a good night’s sleep! According to, the average mattress lasts ~7 years before it needs to be replaced.
  • If you don’t have dark shades in your bedroom, think about trying them out! Too much light in your bedroom can make sleep difficult. If you don’t want to buy darkening...
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Summertime Eating Part 2: Tips for Simpler Meals

healthy eating Jun 21, 2018

Here are 5 tips for simpler meals this summer!

Salads: Add Nuts

A simple way to help get a filling meal in this summer is to add some nuts to your green salad! This requires no cooking and minimal time to put together...much simpler than preparing meat! Additionally, nuts are a great source of minerals, healthy fats and proteins. Just remember not to get carried away as they are high in calories!

Eat Fruits & Vegetables in Season

Eating fruits and vegetables in season during the summertime is a great way to help you stay motivated to cook. Find some new recipes you want to try with produce that is in season in the summer – you’ll have the excuse to try it since this produce will be cheaper! Try to find something that looks exciting to you!

Breakfast for Dinner

Breakfast foods are generally quick to prepare! One of our favorites is scrambled eggs with veggies (try zucchini, spinach, tomatoes and onions)! This requires minimal effort and doesn’t take very...

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Summertime Eating Part 1: Tips for Eating Meals Out

healthy eating Jun 14, 2018

Do you get tired of cooking during the summertime? As the weather warms up Rachelle and I both find it hard to feel very motived to cook. We think it’s the heat. :)  

That means we’re left with two options. Eat out or cook simpler meals.

Today, I want to share some tips on how you can make eating out a more enjoyable experience for your health and pocketbook.

Next week I’ll share with you some ideas of how to cook simpler meals.

Tips for Eating Out

 Order First

You know that awkward moment when the waiter says, “Who’s first?” The next time this happens, jump to be the first one! Ordering first gives you an advantage for a couple or reasons:

  • You set the tone for the type of food – if you order a healthy salad or ask for the sauce(s) on the side, your friends may benefit from your example and replicate.
  • You won’t feel badly for ordering healthier or unhealthier than everyone else. You made up your mind...
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Exercise as Medicine for Depression

exercise mental health May 30, 2018

Did you know that 1 in 10 US adults struggle with depression? The most common way to treat depression is with antidepressant medication. Although some individuals’ depression must be treated with antidepressant medications, research shows that exercise is also an effective form of treatment.

Neurotrophic Growth Factors

When we exercise, our body releases the feel-good chemicals called endorphins. Endorphins are released during high-intensity exercise and are responsible for the “runner’s high” feeling. However, endorphins are not the main chemical released that helps us fight depression. 

For many of us the greatest benefit for depression in terms of chemical releases from our body comes through low-intensity exercise sustained over time. According to Harvard, “that kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes...

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Want to eat healthier, but don't have the time?

Here are 6 healthy tips and tricks to more easily "Grab N' Go" for your busy life!

1. Keep fruit on hand

Keep apples, bananas, and plums on hand for a quick grab n’ go snack.

Fresh or dried fruit with no sugar added are quick, low-calorie foods.

2. Prewash and cut fresh fruits and vegetables

Do this when you get home from the grocery store so your fresh produce is ready to be quickly thrown into a bag for a quick snack or to be added to a meal.

3. Buy canned and frozen fruits and vegetables for added convenience and variety

Canned vegetables or fruit may be quickly prepared and served.

Choose canned fruit in water rather than syrup and canned vegetables with no salt added.

Frozen vegetables are also a fast side dish for any meal and can be added to the main course (e.g. add frozen vegetables to spaghetti sauce or to stir fry).

Frozen vegetables come pre-seasoned and unseasoned. For unseasoned vegetables, try adding some lemon pepper (no salt added) or roasted garlic pepper...

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