Your baby's chiropractic care

How can chiropractic care help your baby in their overall health?

chiropractic adjustment for babyThere are still many people who are unclear about what chiropractic care really involves and how it can benefit them and their baby’s overall health and well-being. Here is what you need to know about the importance of chiropractic care for you and your baby.

The Importance of Chiropractic Care

You may have visited a chiropractor because of pain in your neck or back. But, that’s not all chiropractic care is for. In fact, with routine chiropractic care, you can reap a whole host of health benefits. It is not just about your spine. It is about the nervous system and every part of your body. The main goal is to improve the overall function of the nervous system which impacts your daily function and quality of life. Regular chiropractic adjustments keep your nervous system healthy and fully operational so that your body is able to function at its highest potential and adjust to any external stressors that present themselves and help you feel happier and more satisfied with your life. This is all true for babies just as much as it is for adults! 

Chiropractic care addresses problems in people of all ages. Young children can also benefit from it. You don’t have to be grown-up to gain a wide range of advantages offered by chiropractic care.

Is Chiropractic Care Safe for Babies?

Seeing your baby cry is very frustrating, and it is a major concern for parents. Every parent wants to know that their infant is well cared for and never in a dangerous situation. As parents, you may be wondering if chiropractic care is safe for your baby or not. The answer is yes, chiropractic care is safe for your baby. Chiropractic care for adults may involve a little use of force but for babies, there is a different and very gentle approach.

Babies face a lot of physical roadblocks on the path to proper, healthy development. Regular chiropractic care is one of the safest, most effective ways to make sure that your baby gets the proper care. 

As a parent, your top priority is making sure your baby is healthy and happy. The results of pediatric chiropractic care can often make a huge difference. When treating babies, we apply gentle pressure with our fingertips. Chiropractic adjustments keep your baby comfortable and promote overall health and wellness.St. Pete infant chiropractor

Benefits of Chiropractic Care for baby’s Overall Wellness?

A child’s body undergoes so many changes during their first few years of development. They are constantly in a state of play and discovery. The alignment of the spine is very important for proper development during this time. When a child’s spine is in alignment, their nervous system is functioning at its prime. Even the slightest misalignment, or what we refer to as a subluxation, can affect them causing stress on their nervous system.

Babies receive amazing benefits from chiropractic care. Some of them are:

  1. Support the immune system

Stress can directly weaken the baby’s immune system, making them more susceptible to viruses and bacteria. Pediatric Chiropractic Care is a great way to support a child’s immune system so that they can better fight off sickness.

  1. Improved Sleep

Sleep is critical to a child’s development. Gentle chiropractic adjustments stimulate the parasympathetic portion of the nervous system, the part of the nervous system that controls sleep. By getting adjusted, children are able to get into a “rest and digest” mode, and parents see better sleep in their little ones!

  1. Prevent ear infection

Chiropractic care can help manage ear infections. Ear infection happens when excess fluid builds up in the ears’ eustachian tubes. When this part fails to drain, it causes excessive pressure in a baby’s ears, which causes pain and infection. Chiropractic care helps drain the eustachian tube by dilating the muscles around it, which relieves pressure and unblocks it.

  1. Treats colic in fussy babies

Chiropractic care for colic is very effective. It can make a world of difference for a colicky, distressed baby. Colic can leave parents feeling helpless. Gentle adjustments from chiropractic care can take their body out of a fight or flight, stressed state, and stimulate the “rest, digest, and relaxation” portion of their nervous system to make them calm and relaxed.

  1. Treats Torticollis

Torticollis causes the head to tilt down or to one side because of problems in the muscles of the neck. For babies with torticollis, chiropractic adjustments to the cervical spine drastically improve range of motion and calm muscle spasms to improve head tilt and restore full mobility.

Chiropractic care for children has so many positive effects on a child’s development and well-being. These are just a few of the benefits we see for chiropractic care in babies and kids. If you want your kids to benefit from chiropractic care, we’re here to hold your hand every step of the way.

St. Petersburg chiropractor

As your St. Petersburg pediatric chiropractors, we’re always striving to provide you and your family with the best care and experience. Chiropractic treatment is not just about your spine, it’s about promoting overall wellness. Chiropractic adjustments help keep your nervous system healthy and fully operational. It also provides preventive care in daily life as well as helps to improve the overall health and wellness of both children and adults. Routine chiropractic adjustments can be a great solution for the entire family. It can have a positive, long-lasting effect on each family member. 

If you are in St. Pete, Florida area, we would love to see you in our office!

Contact us today to schedule an appointment for your kiddo and help them reach their fullest potential!

Staying Healthy and Active

Why it is so important for families to stay healthy and active?

 

Are you finished with your resolutions? Is improving your self-care and health a top priority?

At the start of each new year, you tend to reflect on how you can make this year better and what should you do to take care of yourself and work towards your own wellness goals. However, people tend to drift away from these resolutions after only a few months, returning to old habits. This year, why not look beyond the scale below you to the people around you? Is every member of your family enjoying a happy and healthy life?

The Importance of Family Wellness

Sustaining a healthy lifestyle is one of the best things you can do for your health and overall well-being. In a time of constant change and uncertainty, it is more important than ever to make our families the focus of our priorities. A healthy and active lifestyle can help you and your family prevent health issues. It’s important to keep your family healthy and happy. It helps you feel your best, gives you more energy for everyday tasks, and allows you to live a productive life. Improving your family’s wellness will help them to get closer. Closer families enjoy peace and love within the home and form unbreakable bonds. Families who heal together experience much greater results are more engaged, and learn more about each other for a connected and deeper bond.

Everyday changes that make a big difference to your health

Establishing new and better habits that support our wellness goals and values can be challenging, but worth it. Developing healthier routines and habits in our lives can lead to positive feelings. A lot of factors play a role in staying healthy. The good news is, chiropractic adjustments along with a few other tips we will share with you, will keep you and your family healthy.

Learn what you can do to maintain your family’s wellness.

–       Drink lots of water

Staying hydrated is important for your body to function properly. By drinking lots of water, you’ll be helping your body to be healthy. It is one of the most overlooked, but the simplest way of keeping your body healthy.

–       Manage your stress

Our hectic daily schedule makes our lives full of stress and anxiety. So, it’s very difficult to deal with stress. But, is definitely possible to do so. It’s very important to learn how to deal with stress in a smart way. So, just try to avoid the situations that cause stress to you.

–       Getting enough sleep

Getting enough sleep is very important to feel energetic and to concentrate throughout the day. It may seem to be the most common advice, but most people don’t follow the basic step towards their overall wellbeing. So, make sure to get enough sleep.

–       Maintain Good Posture

Poor posture creates a lot of stress on your spine that leads to pain and stiffness. Putting in the effort to improve your posture has huge payoffs. When you have good posture, the muscles surrounding the spine are balanced and support your body equally. It boosts your energy levels and reduces your pain.

–       Take a multivitamin

Taking a multivitamin helps increase your immune system and is beneficial to balance a healthy life and support immunity as well.

–       Get adjusted regularly

Your immune system has a direct relationship with your nervous system. When you are under stress, your body’s ability to fight off infections decreases. You and your family will notice less sickness by receiving regular chiropractic care.

 

Make your future a healthy one.

Remember that healthy habits are lifelong behaviors, not one-time events. Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life.

Benefits of Chiropractic Care for Overall Wellness?

Chiropractic Care is safe, effective, and healthy for people of all ages, including children. Keeping your nervous system healthy and fully operational so that your body is able to function at its highest potential and adjust to any external stressors that present themselves is so important to your overall health & wellness. It can be a great way to get your family on the road to a happy and healthy lifestyle. When an entire family is in alignment and their nervous system is functioning optimally, they’re able to live their life to its fullest potential. It is a very good way to give your overall health and wellness a great boost. When you make it a part of your life, you are much likely to enjoy fewer sick days. 

Some of the benefits of chiropractic care are:

– Increase flexibility

– Stronger immune system

– Boost the healing process

– Reduce pain

– Better posture

– Fewer headaches

– Better mood

As chiropractors, we’re always striving to provide you and your family with the best care and experience. Chiropractic treatment is not just about your spine, it’s about promoting overall wellness. It helps in keeping your nervous system healthy and fully operational. Routine adjustments also provide preventive care in daily life as well as help to improve the overall health and wellness of both children and adults. Chiropractic care can be a great solution for the entire family. It can have a positive, long-lasting effect on each family member.

 

At Blossom Family Chiropractic, we are here to help keep St. Pete’s families strong and healthy.

 

Contact us to protect your health and future. Our goal is to help you and your entire family live their best life. Small changes can make a big difference when it comes to your family’s health.

Remember, what you do today will prevent your family from health problems tomorrow.

 

flue season in florida

Why we Believe it’s NOT “Flu Season”

flu symptoms in kids

The deeper that we get into the winter months, the more often we hear “oh, it’s just flu season”. When your kiddos are sick every other week at school when you’re fighting the sniffles and a throbbing head while running around from family to family when you can’t sleep because your sinuses are so full…

 

It’s NOT just flu season. 

 

There are many factors that go into WHY you often catch viruses during this time of the year. During the holiday season, it’s easy to indulge in the extra sweets. You’re probably feeling stressed from the added activities and trying to make the season magical. And our guess is that you probably aren’t sleeping well.

 

All of these things affect your body’s ability to adapt at its best. You and your family’s nervous system is facing additional stressors and your immune system suffers because of it.

flue season in florida

But the good news? Chiropractic adjustments, along with a few other tips we will share with you, can help your nervous system adapt to the added stressors and make sure your body is functioning at it’s best for the season! 

 

These are our top 5 recommendations to incorporate into your daily lifestyle that will help you and your kiddos adapt through the holidays! 

 

  1.  Consistent chiropractic care. Keep your nervous system free of interferences so that your body can communicate its needs! 

 

  1. Stay hydrated. Try drinking a glass of water just before bed and one as soon as you wake up!

 

  1. Balance the extra sweet with whole foods. When you’re crafting those perfect holiday meals, add some fresh fruit to the tablescape! 

 

  1. Get moving when you can. Take the family (even the extra ones visiting!) for a nature walk. 

 

  1. Decrease the added stress (when you are able!). This might look like setting boundaries around visitors. 

flu season

We’d be lying if we said you and your family will absolutely make it through the season without feeling under the weather at some point. But by taking care of you + your family’s body, you can significantly reduce your chances of feeling so cruddy! 

 

To book an appointment to get you and your kiddos adjusted during the season, visit https://blossomfamilychiropractic.com/contact-us/ and reach out to us! 

children's chiropractor

Blossoimg Family Chiropractic Fall Photo

10 Fresh Fall Activities To Do With The Whole Family 

1. Plant fall-loving vegetables or spring bulbs in your garden. Vegetables like kale, carrots, broccoli, and radishes love this time of year!

2. Start making weekly trips to the farmers market. Summer was slow but things are picking back up again! Mini farmers markets are popping back up all over St. Pete (Saturday morning market is being held every Saturday morning from 9am-1pm in Williams Park). There is no better way to support local and support health than this fun activity!

3. Do a fall scavenger hunt. Plan out a day full of apple cider and pumpkin carving with stops along the way during this fun trip, finding the coolest places to experience fall in St. Pete!

4. Visit a U-Pick farm or a Petting Zoo. It’s a beautiful season to be outdoors this fall! Make sure you get plenty of outside time and create some fun memories with these cool outdoor ideas!

5. Camp out in your backyard. Put together a bonfire, roast some marshmallows, and spend this fun activity under the fall stars! (be sure to bring your flashlights and tell scary stories!)

6. Watch fall movies and make popcorn over the stove. There is nothing like spending a family Friday night eating freshly made popcorn and watching fall movies! This is a great time to watch an old classic, a family favorite, or pick a fall themed movie.

7. Roast pumpkin seeds. Remember those leftover pumpkin seeds you scooped out when you carved pumpkins on your fall scavenger hunt? Waste-not as you brush these with a little olive oil and a little salt and pop them in the oven for a fun afternoon snack!

8. Learn how to bake a pie. Fall is the BEST season for pies, ranging from cinnamon apple pie to the classic pumpkin pie or pecan pie. There are so many delicious pie recipes to choose from this season. Challenge yourself and your family by choosing a recipe that builds the pie from the ground up, no premade crust or filling- all from scratch!

9. Run a 5k. This fall get your groove on with a fun fall 5k with your family, girlfriends or significant other!

10. Make your very own fall candles. Michaels has a ton of cool candle making supplies. Try this new craft idea with the kiddos!

*Bonus*  Create an autumn wreath and a fun fall-themed porch display, make fun fall crafts, make pumpkin art, and paint/craft with leaves! 

Blossom Family Chiropractic Dry Brushing

What is Dry Brushing? And 10 Reasons Why Your Skin Will Thank You For It.

Dry brushing. Maybe you’ve heard of it in a health magazine years ago, or a friend mentioned it in your last fitness class. But what is it really? And how can it benefit you?

 

Dry brushing is a technique that has been used for thousands of years as a health practice to remove old skin, regenerate new healthy skin, and detoxify your lymphatic system. Here are 10 reasons why you should give this simple practice a try.

  1. Dry Brushing stimulates the glands located around your body such as the thyroid gland, adrenal glands, etc. helping them wake up, function properly and work they way they are supposed to.
  2. Dry Brushing removes old dead skin. Removing old skin helps your skin breath optimally and glow the way that it’s supposed to.
  3. Dry Brushing stimulates new skin growth. The semi-rough bristle action of the dry brush on your skin is going to help stimulate your skin to produce new skin cells. This helps regenerate new beautiful skin for that amazing youthful vibrancy!
  4. Dry Brushing helps the lymphatic system move and detoxify. Our lymphatic system doesn’t have a pump in the same way that the other fluid in our body, the blood, does. Our lymphatic system depends on muscle movement to help the fluid get to where it needs to go to be filtered and eliminated out of the body. Dry brushing is a gentle movement over the lymphatic system that can benefit immensely in getting the lymphatic fluids to the detoxification organs that filter the fluid and eventually expel it out of the body.
  5. Dry Brushing can help reduce cellulite by breaking up some of the stored toxins underneath the skin to smooth things out.
  6. Dry Brushing enhances blood circulation.
  7. Dry Brushing clears up the skin from dead skin, toxins and debris to be able to absorb nutrients, sunlight, and be able to breath better.
  8. Dry Brushing helps stimulate and rejuvenate the nervous system, making the nerves right underneath the skin much more responsive.
  9. Dry Brushing relieves stress. The slow brushing of the skin is soothing and relaxing. Most people who finish a session of dry brushing feel like it’s a meditation in and of itself, leaving you feeling calm and relaxed.
  10. Dry Brushing improves digestive and kidney function. Improving the circulation of the fluids in the body greatly effects the function of the elimination organs. When you help move those fluids towards these organs, they can move through their cycle quicker and keep your body cleaner overall.

How to begin: You can find an inexpensive dry brush at almost any health food store, or online. You’ll do this practice with a dry brush and dry skin right before you shower.  Begin by brushing the bottoms of the feet gently, then use brush strokes up the body always in the direction of the torso. From the hands, work your way up the arms towards the torso as well. Brush the stomach in a clockwise circular direction. Work your way around the rest of your body covering all areas, being careful to not dry brush sensitive areas such as the face and breasts. Go in circular movements wherever there are lymph nodes to help stimulate detoxification, such as the armpit area. Once you’ve covered the whole body, you’re done!

Repeat this practice three to four times a week or daily for incredible rejuvenation of your skin, leaving it softer, smoother, and feeling ten years younger!

 

Blossom Family Chiropractic Healthy Brownie Recipe

The Best Healthy Brownie Recipe Ever! (Gluten-free, Dairy-Free, Processed Sugar-Free)

When it comes to chocolate, cookies, desserts and more, it’s so hard to say no. Almost impossible, right?! Well here is a recipe that anyone can indulge in, at any time. Without the added processed sugar, wheat-gluten, or animal products, this is a guilt free dessert that is a huge crowd-pleaser also! There are a few different creative ways to use alternative ingredients that you wouldn’t normally think of to make this easy dessert.  The ingredients are simple and few. The process is easy, you won’t even need a mixer or an oven!

When it comes to baking, the fewer ingredients the better when it comes to avoiding added harmful ingredients. Boxed cake and brownie mixes have a ton of ingredients listed on their labels. As ingredients pile up, so do the chemicals, preservatives and added dyes that you don’t want in your food, let alone your body! The best route when it comes to what you put into your body, is to keep things simple. Choose quick and easy recipes you can whip up at home without the added processed ingredients and without the harm! Not only is this recipe delicious and easy, it’s also animal product free, making it a great substitute for anyone with a dairy or egg allergy, or anyone wanting to incorporate more plant-based recipes into their life! Enjoy! 

 

Raw Plant-Based Brownies 

 

2 cups pitted medjool dates

1 cup raw walnuts

1 cup raw cacao powder

1/4 tsp salt

1 tsp vanilla

 

All you’ll need is a loaf size baking pan lined with wax paper, and a food processor.

Directions: Add all the ingredients into the food processor and mix until they are well combined, sticking together like a thick cookie dough recipe. Take out the “batter” and press it into your wax paper-lined loaf size pan, sprinkling on additional nuts or chocolate chips on top to decorate. Refrigerate, cut into slices, and enjoy!

 

Amazing Benefits of Turmeric

Golden Milk Tea And The Amazing Benefits Of Turmeric

Inflammation is a buzz word in our society today, stretching its sphere of influence to everything from auto-immune disorders to arthritis. It has a far and wide reaching audience to everything it affects and impacts. Is there anything we can do about it? Are there lifestyle choices we can make that impact our health in a preventative way to reduce inflammation, and possibly prevent the harmful effect it has on us? Absolutely!

Turmeric is an amazing anti-inflammatory food that can not only be added into the diet for its great health properties…but it’s also a delicious spice! (see recipe below)

There are so many reasons for adding this ingredient into curry, soup, or tea next time you cook. Here are 10 things that you can benefit from if you add this spice into your life!

(Pro Tip) combining turmeric with black pepper increases its absorbability by up to 2000% (some studies show); making it a POWERHOUSE anti-inflammatory food.

  1. Turmeric has curcumin in it, a powerful antioxidant that is best absorbed with fat, and black pepper.
  2. Turmeric helps lower inflammation in the body with its unique anti-inflammatory properties.
  3. Having low inflammation in the body as well as a high antioxidant capacity can lead to wellness benefits such as reduced heart disease, lower cancer risk, less headaches, and more.
  4. Many people swear by the fact that turmeric has drastically impacted their arthritis in a positive way.
  5. Turmeric has shown positive benefits to treating depression, and Alzheimer disease.
  6. Turmeric can have a positive impact on aging gracefully and living longer.
  7. Turmeric can be used to help keep blood sugar levels normal.
  8. Turmeric is anti-viral and antibacterial.
  9. Turmeric can help manage cholesterol and high blood pressure.
  10. Turmeric can be used as a mask to help with acne.

Next time you want to bump up your health game to the next level, add this spice into your food, sprinkle it on hummus, or make this tea. Your body thanks you every time you do something kind to improve its health. Enjoy!

 

Delicious Golden Milk Tea

1 cup coconut milk

1 tbsp honey or maple syrup

1/2 tsp dried turmeric powder

1/8 tsp dried ginger powder

1 tbsp coconut oil

dash of black pepper (1/8 tsp)

cinnamon for garnish

Directions: Bring all ingredients to a boil and whisk until frothy (or you can blend at the end to emulsify the coconut oil). Garnish with Cinnamon and enjoy!

 

 

Beat the Summer heat watermelon juice recipe

Beat The Summer Heat With This Super Cool Watermelon Juice Recipe! 

Refreshing Watermelon Juice Ingredients:

8 cups cubed watermelon (chilled)

5-6 leaves of fresh mint or basil

Directions: Blend the watermelon with either the mint or basil in a high speed blender until everything becomes liquid. Strain through a fine sieve or nut milk bag and either drink right away, or keep in the fridge for up to 1-2 days (it’s always best within the first 24 hours). Mint adds a super cool refreshing twist to this delicious drink. If you want to switch it up, a touch of basil is a unique way to take this juice to the next level!

Enjoy this super cooling recipe on a hot day when you need to beat the heat!

Benefits of Watermelon:

1. Hydrating (watermelon is made of 92% water!)

2. Contains high amounts of Lycopene, an antioxidant

3. High in Vitamin A, B6, and vitamin C

4. Easy to digest

5. Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure.

6. Contains natural sugar and helps curb those sweet tooth cravings without the guilt!

7. Can help reduce inflammation in the body

Eat or drink watermelon this summer in abundance for your health!

Blossom Family Chirporactic Hydration

5 Simple Ways to Increase Hydration

Many of us have heard of the formula for staying hydrated: drink half your body weight in oz of water, every.single.day. If you love water, this is the best news ever! But if you find yourself in the category where you don’t remember to drink it, don’t like the taste, or typically just end up drinking other liquids throughout the day that take the place of water- hope is not lost, you also can keep your cells hydrated, and thriving, with a few of these creative ways to keep your body hydrated every single day.

 

Our bodies aren’t one stop shops. We can’t just practice a healthy habit one time and have the health benefits last forever. Consistent maintenance is key for long term health. We have to continue to hydrate our bodies every single day to keep up its optimum function. Take a look at these quick and easy things you can add to your day to reach that ideal hydration point your body is craving! 

 

  1. Eat high water content fruits and vegetables, juices, and smoothies. There is living water in every fruit and veggie that can provide amazing benefits for hydrating the body. Your body knows exactly what to do with this pure water. It soaks it up and delivers it to the cells exactly how they need it. Incorporate things like watermelon, oranges, apples, celery, cantaloupe, peppers, pears, cucumbers, carrots, lettuce, and grapes into your meals. When you’re eating enough fruits and vegetables, your body is getting  much of the water that it needs, and requires less drinking water than a body that is only eating processed foods all day. 

 

  1. Drink a glass of high quality (filtered) water with a squeeze of lemon or a tiny pinch of sea salt or pink himilayan salt. If you forget to drink water frequently, adding things like lemon or a teeny tiny pinch of salt to your water will make it easier to absorb. Think of the pinch of salt like adding electrolytes into the water. If you are making sure to eat a diet rich in fruits and vegetables and low in processed foods (aka high sodium foods), then you don’t need to worry about the sodium in the salt. Your body needs some sodium! Just not too much. 
  2. Drink aloe water. Aloe is an incredibly healing plant that can do wonders for your body. It can improve your liver function, increase the alkalinity of your body, provide you with amazing minerals and vitamins, is antioxidant rich, and is great for your skin. To make aloe water from scratch, take a 2 inch piece of aloe and carefully slice the skin away from the gel. Place the gel into a blender with 2 cups of water and a squeeze of lime if desired. Blend and drink right away for a quick, easy, hydrating boost! 
  3. Drink herbal tea. Herbal tea is an extremely  hydrating drink that can aid you  with  whatever healing properties you need  by choosing which tea you brew. You can make this iced or hot. PRO tip: brew a half gallon of tea in advance and keep it in the refrigerator for easy access to pour over ice. There are so many medicinal benefits to herbal teas, and they can really transform your water drinking to a time where your body gets in those added healing properties of the tea. Want to take your hydration to the next level? Replace your coffee with herbal tea. Not only is coffee acidic, it’s also dehydrating. Drinking coffee first thing in the morning after a night’s sleep when your body is already slightly dehydrated, can only worsen the situation. Switching over to an herbal tea, or at least having a glass of lemon water before you drink coffee, will do your body wonders. 
  4. Make hydration your priority first thing in the morning. Instead of reaching for that cup of coffee, let lemon water be the first thing that hits your stomach after your body has been fasting all night. Then go ahead and have your cup of coffee. PRO tip: Keep a bottle of water or a drinking glass in places where you already have a good daily habit established. For example, if you take a multivitamin every day, keep a full glass of water next to it to remind yourself to drink water every time you take that vitamin. Or keep a glass by your toothbrush to remind yourself to take a glass of water when you brush your teeth in the morning or at night. Tacking on a good habit to another good habit is a great way to build up the healthy lifestyle that you want to achieve! 

 

Hydration is powerful! it has the power to jump start your health by:  flushing out toxins, helping the kidneys filter properly, regulating body temperature, eliminating constipation by flushing body waste, keeping the skin clear, can help with kidney stones, headaches, weight loss, maintaining blood pressure, and  maximizing physical performance by allowing the muscles and joints to work properly. 

 

Kids eating vegetables and health food

15 fun Ways To Get Kids To Eat Their Vegetables (And Other Tips And Tricks To Eating Healthy With A Picky Eater)

We know that fruits and veggies are good for kids, but have you ever tried to get a kid to eat them? Talk about a completely different story! What if it was as easy to get kids to eat their carrots as it was chips, a cookie, or a popsicle? What if kids could eat their favorite food, and have it be healthy for them? I’m optimistic that by applying a few of these tried and true tips, your kiddo will be on the healthy train in no time (and they might even get you eating a few more servings of veggies too!), making the kitchen a place of happiness, health, and peace of mind, knowing your kids are fueling their brains, bodies and activities with the healthiest fuel on the planet. 

 

 Let’s dive into 15 tips and tricks to get kids engaged in the eating process, excited about different foods, and make healthy eating a delightful tradition for kids and parents all around. 

 

  1. Rename foods to sound delicious. Call fruit “dessert”, call water “river juice”, call a plain fruit smoothie a “tropical delight”. It sounds silly, but these simple life hacks can make a huge difference in a kids perception of a certain food. 
  2. Make it fun! Keep the atmosphere around food light, happy and exciting. When at all possible, try to not give negative behaviors any attention. Also with an unfamiliar food, they might not like it the first time, that’s okay, keep trying! 
  3. Fruit smoothies with hidden veggies. I’m not talking about cabbage or cauliflower here. I’m talking about greens! Throwing greens into a fruit smoothie is a great way to eat up those greens without having to put a salad in front of your kids. Smoothies are a great way to mask the flavor, and enjoy every sip. PRO tip: use mild flavored greens for this, like spinach. Some greens out there are much more bitter tasting to kids and it might not be so hidden if the flavor is too strong, so choosing a mild green will go a long way to getting those servings of veggies in. 1 cup of spinach = 1 serving of vegetables.  
  4. “Get-your-greens-in” pesto.  Made with spinach, kale, arugula or any other kind of green; adding in greens to your pesto is a great way to add servings of veggies for kids (and stretch the sauce out too!) Use this pesto the way you may traditionally use it, on pasta, or as a pizza sauce! 
  5. Disguise veggies in other “comfort foods”. Mac and cheese with veggies in it? It can be done! Lots of creamy sauces can be made super healthy by adding steamed and pureed cauliflower or zucchini. Try steaming some cauliflower florets and blending them into a “mash” then add them into the cheesy sauce. Voila! You can also do this for alfredo, spaghetti sauces etc. Cauliflower is a somewhat neutral flavored food that can easily be added to tons of dishes! 
  6. Cut food into shapes. Whether its heart shaped watermelon, or Mickey Mouse shaped blueberry pancakes. Kids LOVE shapes! Get creative with cookie-cutters to cut up some fun shaped fruits or veggies for snacks. 
  7. Kale chips. Forget the veggie straws as a crunchy snack.  (They’re really just cleverly marketed potato chips). Instead throw some kale pieces in olive oil, salt, with maybe a little garlic powder and some nutritional yeast (optional) and bake in the oven on 350 degrees for 10-15 minutes until crispy. These “chips” turn out healthy and delicious, making it easy to get in those servings of veggies. It’s hard to keep track of how quickly these disappear. I’ve eaten a whole tray in one sitting, before I even knew what happened! 
  8. Frozen popsicles made from fresh blended fruits. Start by making a smoothie however you like it, with fresh berries, banana, maybe some mango or strawberries, and some sort of plant-based milk, then just pour into the popsicle molds and wait until the next day for them to set in the freezer. These are great things to make ahead of time for a weekend of fun in the sun. 
  9. Spinach quesadillas. No matter what you’re making, throwing in some veggies that are “muted” in flavor is a great way to help your kiddo understand that veggies are here to stay. When you’re having quesadillas for dinner, they have spinach in them. When it’s spaghetti night, there are chopped zucchini and red bell peppers in the sauce. Not only does this normalize vegetables, it also begins to change kids’ palates when they are introduced to these servings of fruits or vegetables regularly. 
  10. Zucchini bread. There is nothing more fun and delicious to bake than some fresh warm zucchini bread. Similar to banana bread, but with servings of veggies in each bite! Zucchini has a mild flavor that can easily be disguised in this amazing dessert. 
  11. Fresh juices. Store bought juices are already processed and have lost so many of their vitamins, minerals, living enzymes and healthy impact that the original fruit or vegetable may have once had. Try juicing your own fresh fruits and vegetables to have on hand. These can be bottled and frozen for later or kept in the fridge for a few days to substitute for those sugary drinks kids always reach for! There are even reusable juice pouches that you can purchase to put your own fresh juices or smoothies in! 
  12. Veggie snacks. Bite size nibbles are always a favorite with kids. Have a plate or bowl of cut up veggies and make them super available by having them already prepared in the fridge for a quick grab. Carrots and hummus, cut up watermelon, or already de-stemmed grapes are great ideas for grab and go fuel for after school snacks and quick turnarounds. 
  13. Fresh lemonade. Lemons are a powerful fruit for a healthy body! Use 8 cups of water with 2 fresh squeezed lemons and a hint of natural sugar like honey, maple syrup, or coconut sugar to beat the heat and get in all the amazing benefits of this amazing fruit! Keep on hand for those hot days of summer! 
  14. Fun straws, spoons or bowls. Have certain dishes that kids exclusively get to use certain items with. Have some fun fruit shaped straws that come exclusively with a smoothie. Or a special bowl that they only get to use with their fruit “dessert”. Kids will feel like they are getting something rare and exclusive, and adds tons of excitement to an otherwise normal meal. 
  15. Have a “no thank you” helping. Growing up, this was a consistent tactic my parents used (and successfully I might add). If we didn’t want to eat a certain kind of food or meal, we had to eat a tiny portion of it as our “no thank you” helping. This got us as kids to at least try different foods, and over time, develop our taste buds to like that food. 

 

Last but certainly not least, give it time, and don’t lose heart. Taste buds take about three weeks to adjust to a new taste or way of eating but the good news is that they DO change. Give kids the delicious flavors of real fruit for a few weeks, and when they go back to having processed sugar it sometimes tastes too sweet. It’s the same with salty foods. When your kiddo is eating all the healthy snacks you’ve been replacing chips with, that first taste of a chip is going to be insanely salty. Once the taste buds change, the food preferences soon follow suit, your kid will be asking for fruits and vegetables in no time!