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How to Get Your Family to Eat Healthy
27 Jan 16 - By TheRazzLine Compilation

How to Get Your Family to Eat Healthy

Is trying to get your family to eat healthy like pulling teeth? Do your kids hate vegetables? You'll find lots of helpful tips, recipes, websites and book recommendations in this article to help get your family eating right.



How to Get Your Family to Eat Healthy






Here are my tips (Do’s & Don’ts) -
Gradients to putting in healthier meals:

1) First gradient: Use whole foods. Not processed, canned, packaged food. Most of the nutrients from those foods have been cooked out and then replaced with chemicals, artificial sweeteners or high fructose corn syrup. Meat, eggs, vegetables, fruit, whole grains. Nothing from packages or cans.

2) Next gradient: include as much organic food as you can. Organic foods for a more reasonable price can be found at farmer’s markets. Check out www.localharvest.org for listings in your area of farmer's markets, grocery stores that carry organic, farms and community supported agriculture. Meats ideally should be grass-fed, fish should be caught wild, not farmed. Eggs should be from hens that are allowed to run free and are fed organic food.

3) Next gradient: include quite a bit of raw food. You don't have to start with elaborate raw meals; just have a bowl of organic fruit available all the time, serve salads, get your kids into raw carrots and celery and little tomatoes, or whatever they like best.

Don't talk about how the food is healthy or how they have to eat healthy food. That can be a turnoff. My kids ate raw fruits and vegetables and thought they were treats. There was no force on the subject. They grew up thinking those foods were great. Whenever I did try to enforce certain things, I failed!

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- Eat whole foods grown on fertile soil, carefully prepared to preserve nutrients.

- Organic animal products when possible, preferably grass-fed.

- Lots of protein and good fats (butter, olive oil, coconut oil), plenty of fruits and veggies.

- Easy on the bread, and preferably sprouted or sourdough, from whole organic grains.

- No fake food.

- No fast food.

- No lab food: sodas, aspartame, MSG, preservatives, "natural flavorings", etc.

- None of the deadly four: high-fructose corn syrup, hydrogenated fats, white sugar, and white
flour.

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Refuse to buy sugar cereals, white bread, Twinkies, etc,. Eliminating those will make it a bit healthier right there!

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Keep sugar and chocolate to a minimum. There are pancake and biscuit mixes which are made with whole grains.

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Cutting fast food drive-thrus out of the menu will help enormously. Not only is fast food full of fillers, but the raw material that the food is made from is not raised or grown in a fashion that has your health in mind. For more information on this subject read "Fast Food Nation" by Eric Schlosser.
http://en.wikipedia.org/wiki/Fast_Food_Nation

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My mother blended up raw vegetables and added them to EVERYTHING! It almost didn't matter what she was making, it actually had blended veggies as part of the recipe. Jerry Seinfeld's wife, Jessica, wrote a book of recipes on this subject called, "Deceptively Delicious"
www.deceptivelydelicious.com.

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If you have some veggies and want to try to cook with them but don't know how to prepare something interesting with the ingredients you have on hand, then try
www.supercook.com which connects your ingredient inventory to recipes. I also LOVE this site: http://bobbisbargains.blogspot.com/search/label/recipes.

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Investing in a very good blender (such as a Vitamix or Blendtec
http://www.blenderexpert.com/blendtec-vs-vitamix.html) seems like a very good idea. I am currently looking at getting a Blendtec (the vitamix won't fit under my cabinets) and am excited about being able to easily get my family to eat more raw fruits and vegetables in the form of raw soups and fruit smoothies that are simple to make.

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Per this article by Dr. Mercola, your microwave is possibly not your nutritional friend:
http://articles.mercola.com/sites/articles/archive/2010/05/18/microwave-hazards.aspx

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From my own research over many years, I have found that the most truth and most workability on nutrition can be found at www.westonaprice.org.

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I really like the Nourishing Traditions cookbook. In addition to recipes it has a lot of great info on healthy diets. It is as much a textbook as a cookbook.
http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735. It is based on a book called Nutrition and Physical Degeneration by Weston Price. You can get that book for free here: http://www.rejoiceinlife.com/books/bookNutrit.php.

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For some years, my husband and I have followed the dietary recommendations from 
http://www.westonaprice.org/abcs-of-nutrition/162-dietary-guidelines.html.

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I suggest that you contact Organic Solutions. You can receive advice on natural healing solutions and nutrition. Toll free number is 888-898-9660 or visit
http://www.Organicsolutionsstore.com.

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Try Robert O. Young's pH diet suggestions. Here is the link from one of his newsletters:
http://www.phmiracleliving.com/htmlmail/2010/pHe3_18.html

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www.wewant2live.com

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www.organiclivingforall.com

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I came across Fred Kaufman's site (below) which has two products that handle a number of body problems. Some of which include energy, fatigue, rashes, stomach pain, back pain, chronic headaches, psoriasis, high cholesterol, multiple sclerosis, aging, arthritis, bacteria, viruses, fibromyalgia, cancer and more. He saved his mother's life; she had cancer and had about 5 months to live. 16 years later she is still living. It is well worth taking the time to go over the site, including the testimonials. By the way, the products are inexpensive.
www.fredkaufman.com.

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Here is something that is so great I know you'll love it. I have kids who don't like to eat many veggies. I recommend two cookbooks by Missy Chase Lapine that can help get more veggies into your lives that still keep the flavor of down home comfort food. There are at least three cookbooks that I know of by this author. The ones I’ve read are:
The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals and The Sneaky Chef to the Rescue: 101 all new recipes and sneaky tricks for creating healthy meals kids will love.

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The President of the Weston A. Price Foundation, Sally Fallon, wrote a great book called "Nourishing Traditions" (in most health food stores and Amazon, $15.00 for paperback).  The first part of the book lists every vitamin and mineral and which foods contain them, and there are voluminous recipes for healthful eating.

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I would suggest getting Dr. Fuhrman's "Eat to Live" books. They give an eye-popping account of how the food and drug industries work together to make people ill and get them hooked onto a life of drug use. The first lie he exposes is the food pyramid scam. It will completely change the way you look at food.

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I recommend going to Peter Gillham’s Health Food Store. He has loads of helpful books and healthy foods. His stores are in Los Angeles and Clearwater.
http://www.petergillham.com/wp/

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www.mercola.com  has a great "how to eat healthy" type of book.  It's very common sense and gives a good simple direction on how to work the nutrition into your life.

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The Paleo Diet by Dr. Loren Cordain
http://www.thepaleodiet.com/.

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Google is a cook’s best friend as you can put in a few ingredients and come up with lots of recipes.

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Husbands and children will often eat some raw veggies and lettuce in a salad if you put a yummy dressing on top.

I have read books that disagree with the “eat everything raw” philosophy. Many books state you should also serve lightly cooked vegetables (sautéed are good as you loose no minerals) as some vegetables are hard to digest raw (broccoli, cauliflower, etc). Carrots are good all ways – juiced, raw as a snack or grated raw in a salad. Lightly cooked carrots give the body things one doesn’t get out of them raw.

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Another little trick my mother used to pull was that while we were waiting for dinner to be ready she would bring in a plate of "Tasty Treats." These treats were cut up and salted raw veggies. We would dive into these treats and clear the plate. It wasn't until decades later that I realized that she had somehow gotten us to LOVE "Tasty Treats" when we would have turned up out noses to a "Plate of Raw Vegetables."

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Grilled Cinnamon Bread:

Heat butter in skillet. Add slices of bread. Grill on both sides. Remove from skillet. Turn the fire off and add a bit more butter. Sprinkle cinnamon into the butter and stir well. Then pour on a bit of honey, stir into the cinnamon-butter, and pour over the grilled bread. If you make this with good bread, it is wholesome.

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When I am very busy, I make heavy use of the crock-pot. Pitch everything in before work, put on low, and when you get home, there is food ready and waiting.

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Here are some healthy and tasty snacks:

1. Fill celery stalks up with organic peanut butter or almond butter and pieces of dates on top.

2. Plain yogurt with honey, walnuts and some berries on top for color.

3. Rice thins with la chevre goat cheese and whatever you like on top from fruit preserves and chopped nuts if you like them sweet or salmon lox, goat cream cheese and capers if you prefer savory.

4. Cubes of quince or guava jam alternated with emmental cheese on small skewers like yakitori sticks.

5. Chilled, mashed banana topped with honey, yogurt and raspberries. Also, you can add crushed almonds or walnuts and dark chocolate bits.

6. Frozen bananas dipped in chocolate; you can make your own or buy them at Traders Joe's ("Going Bananas") in the frozen section.

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Take a piece of celery and put some raw almond butter on it. Cut up some dates and stick little pieces of dates in the almond butter. Almost tastes like candy.

Cut up one or two peeled apples and stick them in the blender with just enough water to make it mushy. You can also throw in some almonds (soaked ones are better). Then put in some cinnamon to taste.

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I found organic recipes for my kid’s favorites: spaghetti, mac-n-cheese, BLT's, hamburgers, hot dogs, chili con carne, at
www.allrecipies.com. Most of the recipes are very easy.

Here's a super simple, really yummy chicken recipe:
http://allrecipes.com/Recipe/Crispy-Rosemary-Chicken-and-Fries/Detail.aspx. I use leg/thigh pieces and just brush olive oil on my chicken/potatoes so I don't use quite as much.

Here's another super simple, super yummy chicken recipe:
http://allrecipes.com/Recipe/Spicy-Rapid-Roast-Chicken/Detail.aspx. Again, I use leg/thigh pieces and brush the olive oil on.

Here's a nice stew for the winter. It has lots of ingredients, but is simple to make:
http://allrecipes.com/Recipe/Hearty-Harvest-and-Ham-Stew/Detail.aspx. Here are the adjustments that I make to the recipe for our tastes: I follow everything in the recipe except I add about 3 cups water or enough to cover veggies so they'll cook. I adjusted the spices to be about 3 times as much to match the increased liquid in recipe. I also used 4 cups of firmly packed greens.

If you have a food processor, this is a wonderful recipe for a very simple, tasty and extremely healthy tabbouleh recipe:
http://allrecipes.com/Recipe/Quinoa-Tabbouleh/Detail.aspx

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For breakfast my family begins with one cup of natural orange Juice, one raw egg white, and one half organic banana blended together.

Then Total Nutrition mixed with 1 cup of organic apple juice for lunch with a sandwich of choice. This is from
http://www.Organicsolutionsstore.com.

Dinner is the only heavy meal of the day.

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A favorite breakfast of mine is plain yogurt with diced walnuts (or whatever nuts you prefer), diced apples (or bananas, etc.), honey all mixed together. You can get 3 pound tubs of this yogurt at Trader Joe's for about $9 or $10. THEN you put a handful or two of your favorite cold cereal on top (Honey Bunches of Oats, etc.) but do not mix it in - just let it be a topping that STAYS CRISPY.

A favorite salad of mine is romaine lettuce, chopped chicken, ham, frankfurters, whatever meat; add shredded Swiss or sharp cheddar cheese; top with a big dollop of cottage cheese. The secret is in the DRESSING. Get raw, unfiltered, uncooked apple cider vinegar from Whole Foods (there's some good stuff at Trader Joe's, not raw but "flash pasteurized"), and add honey TO TASTE.  You will probably want to dilute the honey somewhat, at least half water, then stir in the honey.  This makes a delicious sweet-sour dressing. Drizzle olive oil on the salad, to taste, then add the honey/vinegar dressing. This can be varied with fruits such as apples, cucumbers, thawed frozen green peas, and many veggies, in different combinations. You can even use Tuna Fish and sliced sausages. Almost anything goes here.


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EGGS – Here are ideas for egg dishes which can be made very quickly if some of the items are prepared beforehand (such as chopped onions or shredded cheese).

1. Eggs and Sweet Onions: Chop a whole large onion, add oil to skillet, and fry onions until brown. Stir in beaten eggs (3 or 4). Cut off heat when eggs are poured into skillet so that they do not over-cook and become dry, and salt to taste if needed. I like the sweetness of the onions as they become caramelized as they cook. Serve with toast, tortilla chips, sweet potato slices, tomatoes, bacon or sausages; whatever you like!  Personally, I just go for one piece of toast. The eggs and onions are soooo good they don’t need much else!

2. Eggs and Salsa: Scramble eggs, don't get them too dry -- and serve them with salsa spread on top or on the side. I like peach-pineapple salsa. You can throw some shredded cheddar or Swiss on top, as desired.

3. Curried Eggs and/or Egg Salad: Get some good curry from an Armenian grocery (it's cheap there, but good). Chop boiled eggs, add half yogurt, half mayonnaise that has been mixed with curry. You can then add any combination of thawed frozen green peas, chopped apples, chopped walnuts (or peanuts, pecans, cashews, etc.), or celery. This is a favorite of mine because the apples make it sweet. Curried chicken salad, using same ingredients, is also great.

4. Spicy Eggs: Add hot red pepper to eggs while scrambling them, to taste. Then sprinkle sharp cheddar cheese on eggs after cooked.

5. Cheddar Cheese Eggs: Mix shredded sharp cheddar cheese into scrambled eggs before cooking, then heat up the skillet pretty hot, but cut heat off just before dumping eggs in. This way, the cheese will have time to melt as the eggs cook slowly over the low heat. Delicious. Use lots of cheese.

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Delicious Tuna Salad: Mix tuna with mayonnaise/yogurt, green peas, chopped apples and walnuts. Delicious on romaine lettuce.

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We ate a lot of corn tortillas with cheese, cooked fast and easy in the toaster oven. We would add chicken and lettuce sometimes. Find a lettuce your family likes, and use that. My kids love salads but ONLY with the kind of lettuce they like and favorite dressings. I would make steamed broccoli and put cheese on it.

We ate huge amounts of fruit in the morning. Smoothies for breakfast were a favorite. I would also let bananas ripen well, peel them and freeze in a Ziploc bag. The kids can eat them (paper towel on bottom) as a snack, use for smoothies and even make ice cream with certain juicers.

Brown rice can be a staple. You can make your own organic granola, it will last weeks and save you a lot of moola. Nuts are sooo good for kids. Corn chips. Avocado.

Here’s a very key thing. When you find foods that your kids like that contain veggies, keep feeding them those foods! My mom never catered to my tastes and I never ate veggies until I left home or when we were eating out.

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