Our little ones work hard – feed them right from the start.

Small kids are incredibly picky eaters. More importantly, they quickly develop dietary patterns that are difficult to change later in life. This is why parents often have to use “stealth nutrition” to get their kids to eat correctly.

First of all, what do kids need to eat? It’s adequate protein, colorful carbohydrates and healthy monounsaturated fats.

The easiest way to achieve all three to make a shake consisting of fruit, some isolated whey or soy protein, and monounsaturated fat that can easily be consumed from a typical drinking cup. Unsweetened almond milk can provide the right type of monounsaturated fat, throw in some colorful berries, and little protein powder and put them into a blender to make a low viscosity shake you can put in child’s drink cup. This is a guaranteed winner for even the fussiest eater.

Getting vegetables in their diet is just as easy; make a puree of various vegetables as a side dish to the shake. If that is too difficult, try a mixture of applesauce and with jars of vegetables found in the baby food aisle of the market. Once your child realizes these ingredients aren’t too bad, then add small amounts of cut up solid colorful carbohydrates (fruits and vegetables) as a side dish to the shake.

Just minimize the white things (cereal, bread, pasta, rice, and potatoes) that your child eats early in life. Your child’s dietary habits will be all the better in the future.

Sure it may take a little more work on your part initially, but you are setting the dietary patterns very early in life that will make your job as a parent a lot easier in the future.

About Dr Sears:

Dr Sears

Dr. Barry Sears is the creator of the Zone Diet and the author of The New York Times bestseller, Enter The Zone. He is a leading authority on the dietary control of hormonal response and develops innovative approaches to help treat and reverse silent inflammation, the leading cause behind cardiovascular disease and Type-2 diabetes. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.

I did. And my kids were thrilled. Here in Portland we have what is likely the world’s best donut shop, called Voodoo Donuts and my kids cannot get there often enough. When we have family or friends in town, we go to Voodoo. If we’re downtown after breakfast, we go to Voodoo. If the kids get their choice of dessert downtown, we go to Voodoo. They love it! They take donuts to a whole new level with cereal and candy toppings, voodoo dolls and the best maple bar you’ll ever meet.

Voodoo Donuts

We haven’t been in a while and my kids have been begging for donuts. For a while now I’ve wanted one of those donut pans that can be used to bake donuts but I never got around to buying one, or figuring out how you bake donuts that actually taste good.

Until a few weeks ago when I broke down and pulled the trigger.

I decided that I would score some rockstar mommy points and make donuts for my son’s birthday weekend. We bought a donut pan (love this one). I found a couple different recipes and borrowed inspiration from each until I figured out exactly what I wanted.

The donut pan makes it so easy

So, we made our own voodoo-style donuts and the kids loved them. They got to choose any “topping” from the pantry which meant we were using marshmallows, sprinkles and cereal on our chocolate-chocolate donuts. The giddy giggles coming from the pantry as they gathered their delicious supplies were music to my ears. Don’t you just love hearing your kids laugh with delight?

Making the donuts really couldn’t be easier with just a few simple ingredients. They’re not fried, so they’re healthier in that way but let’s be serious about the sugar. The day my kids had two was not a school day, so I didn’t worry about sending them off to learn with a sugar-high.

Simple ingredients make baked donuts easy

Ready to bake up a treat for your family this weekend? Tell us in the comments below how you decorate them!

Treat the kids to donuts this weekend

Double Chocolate Baked Donuts

3/4 cup flour
1/4 cup dutch-process cocoa
1/3 cup sugar
1 tablespoon baking powder
1/4 teaspoon salt
1 egg
1/2 cup milk (we used almond milk)
1 teaspoon vanilla
4 tablespoons canola oil

Preheat your oven to 425 degrees and coat the donut pan liberally with cooking spray. You’ll want to recoat the pan between batches too (we learned this the hard way).

Stir together dry ingredients – flour, cocoa powder, sugar, baking powder and salt in a large bowl. Add the egg, vanilla, and milk and mix. Add your oil and continue to whisk just until everything is well mixes without lumps.

Be careful to only fill up each donut cavity just over half of the way full with batter. They really do rise! Bake for 7 to 10 minutes or until the donuts spring back when lightly touched. Let them cool completely before icing and decorating. Makes 12 donuts.

Chocolate Glazing
1/2 cup chocolate chips or chunks (we broke up a dark chocolate candy bar)
2 tablespoons butter
1 tablespoon corn syrup (look for some without high fructose corn syrup)
1/2 teaspoon vanilla extract
Melt the chocolate chips in a double boiler, adding the butter, corn syrup and vanilla extract when they’re just about melted. Stir until the ingredients are mixed well and chocolate is melted smooth. If you can’t use immediately, turn your flame on the lowest setting and stir frequently. I don’t recommend keeping this on the burner long.

Have you made donuts at home before? Share your recipe in the comments below.

Don’t forget to share this idea with friends with those buttons on the left so that everyone can enjoy donuts this weekend! 

This year was no different. The two weeks leading up to Valentines Day have been crazy around our house. Marci and I started a project together that has occupied our dining room table for about two weeks (glitter, paint, glue, paper, you name it!), we’ve got a big 100th Day of School project due this week (that is nowhere near done), my son is preparing for his role in the 2nd grade Presidential Wax Museum next week, our school auction was last weekend, my son’s birthday…life!

But tI really wanted to make this year different! I convinced my daughter to not fall in love with the Hello Kitty Valentines so that we could have fun making our own. Admittedly, I took more pleasure (and work) in this exercise than she did but she’s really proud of her “pretty” Valentines. In fact, she wanted to hand them out to her friends first thing this morning. It’s going to be so hard for her to be patient until this afternoon’s party.

Ready to present her Valentines to friends

So, that was our “sort of” crafty Valentines Day. Nothing compared to my really creative friends, but we made it happen within the little time we had.

Sort of.

Our homemade Valentines…with Yummy Earth Organic Lollipops on the back

When they were toddlers, most of their vegetables were served up just slightly steamed. I’d love to say that I didn’t want to taint their developing taste buds with salt or other flavors that mask the vegetable but the reality is that steaming is about the easiest thing you can do to a veggie.

While I was away on a business trip one time, my husband felt bad that our poor children were always eating bland steamed carrots or other tasteless vegetables so he searched for a new recipe and made sautéed broccoli with an asian sauce.

My crazy kids didn’t like it! They wanted their plain broccoli back. They won’t even dip it in ranch. Sometimes carrots and tater tots get a dunk, but that’s it. Yes, craziness.

I have to admit, though: I am not a fan of steamed plain broccoli. I enjoy raw vegetables, salads and will sauté a wide variety of vegetables with a few spices that I serve over brown rice. But my favorite way to enjoy vegetables is to roast them. And boy do we roast veggies a lot around here, especially this time of year when the oven is often running anyway.

Roasted broccoli, and root vegetables like carrots, parsnips and beets, may be one of our top three ways to enjoy most vegetables and we make them weekly. Sometimes multiple times each week. My kids love  the texture and how tasty they become with just some simple olive oil, garlic and sea salt.

Bird's Nests with Brussels Sprouts Rabe

When I came across this post today from my friend Alysa at Inspired RD today on Roasted Broccolette I started dreaming of springtime visits to our Farmer’s Market. I learned that broccolette is a cross between broccoli and Chinese kale, which I’ve never seen at our local market. I get pretty excited to stumble onto broccoli, kale and brussels sprouts rabe and will buy a bunch when we can find it.

A nice benefit after these visits to the Farmer’s Market is to put our rabe in a glass for a day or two to let the flowers bloom before we cook them up. My daughter thinks they’re beautiful.

Our Spring Bounty

Are you starting to get excited about any springtime fruits or vegetables? What do your kids most look forward to?

When is corn not really a vegetable full of vitamins and a good source of complex carbohydrate, fiber, and healthful essential fatty acids? When it’s been processed into a sweetener that is found practically everywhere. You literally can’t walk into most restaurants, especially fast food or chain spots, and order something off the menu that doesn’t contain high fructose corn syrup.

How did we get here?

High-fructose corn syrup started replacing sugar around 1980 mainly because it’s cheap. It’s almost half the price of sugar, partially because our government subsidizes farmers who grow it which lowers its price. The US also restricts the importation of sugar, which hikes its price. Food manufacturers prefer using high-fructose corn syrup as a preservative that prolongs the shelf life foods and gives them a moist and chewy consistency. Sounds great, right?

How does corn become a sweetener?

High-fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose — another form of sugar. The end product is a combination of fructose and glucose. High fructose corn syrup features a slightly imbalanced ratio, containing 55% fructose and 42% glucose. Larger sugar molecules called higher saccharides make up the remaining 3 percent of the sweetener.

What products might contain high fructose corn syrup?

Would you be surprised to hear that the number one source of calories in the US is high fructose corn syrup? That’s because it’s found throughout the average American diet. One tour through the grocery aisles reveals that bread, condiments, cereal, juice, sodas, yogurt and many common snack foods contain a decent amount of the sweetener. Like sugar, small amounts might not be damaging to your health, but it’s really difficult to have just a small amount because it’s so widespread. It’s hard to avoid!

So what’s the problem with high fructose corn syrup? 

That’s the million-dollar question. And there’s no shortage of opinions, studies, and theories on the topic. The reality is that no one knows for sure. For every study supporting “scientifically proven links to serious health concerns” there is another that casts a shadow of doubt. Of course, those are typically funded by the Corn Refiners Association…the guys that profit from the sale of high fructose corn syrup.

Here’s an overview of the health concerns that many medical experts have linked to high fructose corn syrup:

Obesity:  A Princeton 2010 study strengthens the connection between high fructose corn syrup and obesity, which is related to a long list of health conditions, including diabetes and heart disease. The excess fructose is metabolized to produce fat, while glucose (table sugar) is largely being processed for energy or stored as a carbohydrate in the liver and muscles.

Metabolic Syndrome:  Research shows that excessive dietary fructose, largely from consumption of high fructose corn syrup, is rapidly impacting the development of the metabolic syndrome, which can be a precursor to conditions like cardiovascular disease and diabetes.

Mercury Exposure:  The process of making high fructose corn syrup is linked to the mercury content, which raises several flags about the potential of mercury toxicity. Mercury is a toxic heavy metal that is damaging to neurological development, particularly for developing fetuses and children. A 2009 study selected 55 high fructose corn syrup-sweetened products from supermarket shelves that included a variety of popular items for children: Pop-tarts, Snapple, Smucker’s Jelly and Yoplait yogurt. Independent lab tests revealed detectable mercury levels in 17 samples, or 31% of the items tested.  (Not So Sweet: Missing Mercury and High Fructose Corn Syrup)

Diabetes:  Given its fructose content, it’s no surprise that high fructose corn syrup has been linked to the rise of diabetes in people of all ages, but in the past several years it has been especially found to affect children. Excessive consumption of soda, in particular, can cause an increased risk of developing diabetes at some point in your life. 

Liver Disease:  Research from the Duke University Medical Center indicates that as many as 30% of US adults have Non-Alcoholic Fatty Liver Disease (NAFLD), possibly from excessive amounts of high fructose corn syrup consumed in foods and beverages. The disorder can lead to cirrhosis, liver failure, and liver cancer. Sadly, doctors are seeing a growing number of children being diagnosed with NAFLD, which coincidentally, was identified around the onset of the obesity epidemic.

Environmental Impact:  Over 85% of the corn syrup produced in the US is a genetically modified product, which is fraught with its own potential side effects, health concerns and environmental damage.

Parents with seemingly healthy children that don’t appear to be at risk for any of these health conditions don’t get a free pass. These health issues, and potentially others, can present symptoms early in childhood or later in life. If our goal is to raise a healthy child and teach them skills for a long, healthy future, we need to take steps now to protect our children from the impact of high fructose corn syrup and other sugars.

• Look in your pantry and read the labels.

•  Talk with your school lunch program coordinator about the ingredients used.

• Monitor your family’s intake to avoid excessive amounts of high fructose corn syrup.

When in doubt, choose real food over processed food. It’s not always easy, especially when we eat out, but every healthy meal without high fructose corn syrup is a move in the right direction.

One of my favorite birthday traditions around our house is to tell the kids their birth story. It’s the first request they make as soon as they wake up. We all cuddle and share every last detail – even before birthday breakfast treats and presents. I asked my son where he wanted me to start the story this year and he said “where your water pump broke, mom”.

I remember that day so vividly. And every birthday since. Each year is bittersweet for me but I love making those days incredibly special for each of my kids. This year was no exception – he spent the afternoon with his buddies playing trampoline dodge ball ’till they collapsed, had donuts for breakfast, chose every meal for practically three days and went to the Trailblazer’s game with his dad. Not too bad.

His First Birthday

With an early February birthday, he knows that we can officially start planning his celebration the day after Christmas. My daughter’s birthday is two months later and we’ll plan hers the day after his special day. I’m fairly confident that she looks forward to his birthday only for it to pass so that we’re that much closer to hers!

Second Birthday with Elmo

Each year has brought so many wonderful memories. As I look through our photo albums I love  reminiscing about that exact moment in time, when my babies where babies. I can spend hours going through those pictures.

Six going on sixteen.

When my babies where born I couldn’t imagine life getting any better, but somehow it does each year. With every passing day I am more proud to be called this guy’s mom. It seems crazy how he can bring more laughter and smiles, along with tears of joy into our live each day.

While there’s so many special things about my son, one thing I admire the most is that he has been the best big brother for his little sister that we could ever imagine. They play so well together and he’s always looking out for her. Most days they’d rather stay home to play together than go out and have fun with friends. Sure they have their moments, but she still calls him her BFF.

Best big brother ever

Happy birthday sweetheart. Thank you for making my life a joy each day. Someday, when you’re a parent, you’ll understand just how much I love you.

No joke. No exaggeration. It happens at dinner.

Marci Chatting It Up With The Ladies

She’s also very chatty. This picture was taken at four years old and totally reflects her love to talk with the girls. Or boys. She just enjoys conversation.

Now, she’s not a huge eater to begin with and we’ve scaled back what we give her by a lot. If it’s not a leftover lunch day, she takes the Planet Box to school that we packed full for her brother last year so I think I forget how different their appetites are. My son, on the other hand, eats more than I do and has even less time to wrap up his lunch since he helps the teachers prepare for recess.

Patrick's Full Lunch

So, this is where we’re at: a small variety of food. Or some of her favorites like mac and cheese or mexi bowls. My daughter is so thin and we’re always trying to put some weight on her but the reality is that I can fill that lunch box up each day and it won’t be eaten. I can’t bare to waste the food so I just cut back and feel a little better knowing that they have a morning and afternoon snack so she’s at least not going hungry.

Marci's Little Lunch

And even though she loves all these things, half of this still comes home. How do you ensure your kids eat a healthy lunch?

What’s the secret to a perfect family dinner?

The truth is, I don’t know! But I do know a few things that help our family have a better experience at the dinner table. We are far from perfect in our house, so I don’t always follow my own advice, but when I do family dinners turn out to be a much more joyous experience.

When I don’t do these things, dinner quickly turns into a whine-fest.

Plan ahead: Plan your meals a week in advance and make sure to have everything that you need in the pantry, refrigerator or freezer. If you will be gone all day, plan a slow cooker meal.

If you aren’t organized enough to do this (sometimes I’m not either), it’s important to learn a few recipes that you can throw together in a pinch. My go-to quick meals are usually one of the following: stir-fry, breakfast for dinner, tacos, tostadas, or roasted veggies and lentils. Keep ingredients for your quick meals on hand so that you won’t be tempted to grab fast food in a rush.

Get the kids involved: I’ve said it before and I’ll say it again, kids enjoy eating foods that they have a hand in picking out or cooking themselves. Heck, my kids will even eat tomatoes and basil straight off the vine if I let them! Even if it’s too hectic to get them into the kitchen, invite your kids to choose vegetables or fruit at the store. You might be surprised at what they ask for (my son begs for things like cauliflower and artichokes). Another way to get them involved is to let them plate their own food. Since our family has switched to family-style meals, the kids have been much happier and more willing to try new foods. Some of our favorite family-style meals are tostadas, pizza, and lettuce wraps. Even if I plate their food, I try to offer some topping choices so that they can still have some choices.

Dinner games: Our new box of dinner games is probably the best thing to happen to our family dinners. If the kids are feeling especially whiny, we whip the dinner games out and they are instantly engaged. We laugh and have a great time, and the best part is, there is no more whining! Of course you don’t need to have the official dinner games to have fun, you could easily make up your own based on the age of your kids. Our beginner pack includes things like making up songs about your favorite toys, seeing who can do the best impression of a cow, and “i-spy” games.

I hope these tips help you as much as they help our family.

Oh, and if you find the secret to a perfect family dinner, let me know!

Alysa Bajenaru is a dietitian, personal trainer, crafter, wife and mom.  She is the official dietitian of Baby Boot Camp andMamavation. You can find her blogging about food, family and fitness at InspiredRD.com.  

First, what does it mean?

Enriched foods are those that have vitamins or minerals added to replace those that were lost during the refining process. Remember, most any food bought in a box, can or bag has been processed in some way, which means they’ve likely lost some of their nutrients along the way. The enrichment process adds them back in.

Fortified foods have vitamins or minerals added above the levels that were originally found in the food but were lost during the refining process. These foods will have more of the claimed vitamin or nutrient than they did originally in their natural state.

With three out of four Americans not consuming the U.S. recommended daily allowance for vitamins and nutrients, according to a 2009 study in the Archives of Internal Medicine, many nutritionists still advocate the consumption of fortified foods, no matter how potent — or weak — the product.

Now, let’s talk about what this means for us and our kids.

When buying packaged foods, it’s typically better to opt for the fortified or enriched options. Look particularly at packaging labels for cereal, bread, juice, milk and eggs. In our home, our kids take supplements for nutrients we know they’re deficient in but we still look for certain minerals on labels at the market.

Here’s the caution: many food manufacturers add vitamins and minerals as a distraction for the high amounts of sugar in their product. Adding nutrients gives the cereal more nutritional value – yes – but it doesn’t make sugary cereal good for our children. It’s critical to read the nutritional label and not rely on the marketing claims on the front of the package.

Another common label claim is zero trans fat. What the manufacturer is likely not putting on the front of the package with that claim is that their product is high in saturated fat. Neither are good for us – but food processors know that consumers have a heightened awareness of trans fats and may be looking for those claims.

Reading nutritional labels in menus and on food packages is no easy task but with more experience doing so, and a greater understanding of the marketing tactics employed by food companies, you’re on your way to helping your family get the nutrients they need without the added sugar, salt and fat.