7 Ways to Get Your Picky Toddler to Eat

As I write this post I have to laugh because this is all so fresh in my mind right now.  My son will be 2 this month and we are entering in the "picky" phase.  It's like he has found a new found independence where he only wants to eat what HE wants to eat.  Sorry mister, I have been through this with your sister and I know how to handle this..  :)

Here are some tips that I used with my daughter and she is an amazing eater. She eats anything I put on her plate.  She went through this same "picky" phase that my son is entering but I find if you use consistency with these tips.. they help ease the fight at meal time!

1.  Give Only 1 Meal

This might be the most important and hardest one.  I make the same meal for my toddler that I do for the rest of the family.  The only difference is how I present it.  I separate out everything so he can see what is all in the meal.  I find that when he can visually see everything he is more apt to try it.  By giving just 1 meal you're showing them that there is nothing else.  If you don't eat this, I am not making anything else.  The moment you make something else you are showing that they don't have to eat that.  Promise they catch on to this pretty quick.  Stay strong mama and be consistent with this!

2.  Small Portions.  

Make sure you're putting small portions of the food on their plate.  Having too much food can be overwhelming.  I honestly didnt realize how much food I was putting on my children's plates until I did 21 Day fix.  By seeing the portions I was supposed to be eating I realized I was giving my child these size portions.  No wonder they couldnt eat it all or felt defeated before they started.  With small portions you give them the satisfaction of finishing the item and make sure to give them a high 5!  A great way to make this fun is to use a ice cube tray or a muffin tin.  Fill each one up with small portions of food and watch them have fun with a little food tasting :)

3.  Limit Snacks.

I'm not going to lie, I fall into this trap often.  Really watch the amount of snack that you give and how close to meal time it is. Having too much of a snack close to meal time could cause them to feel full and not really wanting to eat.  I wouldn't have a snack less than an hour from meal time.  I usually do it an hour and half before meal time and I keep it small.  

4.  Make it Fun.

Get creative!  Kids (and adults too) eat with the eyes first.  Make it visually stimulating and they are sure to try a bite.  So often if you can just get them to take that first bite, they will continue to eat.  

• Use cookie cutters to cut sandwiches, pancakes, cheese, and lunchmeat... ect
• Make things mini sized.  ( so often if I say "look at this itty bitty carrot" my son eats it instantly - yeah I dont get it lol) 
• Use a special plate or tray to put food on
• Get creative with making faces on meals with other food items
• Give them toothpicks or child chopsticks to try and pick the food up
• Add a dip! Kids LOVE to dip their foods.  I can't lie - so do I! :) 

5.  Keep At Least 1 Thing Familiar. 

Not recognizing anything on a plate can be overwhelming for a child.  I like to keep at least 1 thing on the plate familiar and something I know he will eat and then add a couple things new to try.  While he's munching on his favorite broccoli I always catch him checking me and his sister out to see how we are eating the other foods and giving it the "squish" test to see if its something he should try.  

6.  Get Them Involved.

Get the kids in the kitchen!  Sometimes just helping to get the items out, placing some grapes on the plate, or putting the PB on the sandwich makes them feel proud of their meal.  When I make Sunbutter I let my son get a stool and hit the blend button for me.  You better believe when its done he wants a spoonful of it to carry around and eat... but he wants nothing to do with a sunbutter and jelly sandwich.  Its all about the involvement.  Seeing how everything made also gives them a sense of what is actually in the meal they are having.  

Ian loves to help me in the kitchen! 

7.  Reintroduce. 

If they don't like it one day, don't let that stop you from giving it again.  So often they are going through a phase.  Maybe its a texture they aren't sure of.  Maybe they are teething and its a little too chewing for their sore gums.  They could just not be comfortable with the food yet.  Keep on giving it to them on different occasions.  When I reintroduce the foods I also like to cook or prepare them a different way to see if it helps them to eat it.

Looking for some easy toddler lunches?  Check out this blog post I did with some of my daughters favorites.      Toddler Lunches

  

5 Tips to Meal Prep Success

One of the most important parts of living a healthy lifestyle is to be prepared.  The more healthy foods you have on hand, ready to eat, the more likely you will grab them to eat than something that you might regret.  My hope is that as you go through these 5 tips you will have a better understanding at what makes meal planning and prepping a success with out added stress or anxiety.  These tips I'm about to give will walk you through the steps needed to get you on track to meet your goals!  

It all begins in the kitchen! 

1.  It's a DATE! 

SO SO Important!!  This right here will make or break you.  Set a time and date that you are going to go grocery shopping and then another time and date for meal prepping.  Could be all in the same day. Whatever you choose MAKE IT STICK!  Like its an important meeting with the boss.  This right here is why so many struggling with meal prepping - you dont make time.  Believe me, other things will creep up and you will want to push this aside, but if you want to meet your goals - you will keep this date set in stone!  

You have set a date and time! 

2.  Take Inventory.  

Before you even start looking for recipes take inventory of what you have in your pantry and refrigerator to see what you have that you need to use.  Make a list of the produce, meats, fruits, and grains that you already have and use that as a guide to making meals.  This cuts the cost of your grocery bill and helps reduce wasted food.  

I Wish I had a pantry like this :) 

3.  Pick 2-5 ideas for each meal category. 

 For breakfast, snacks, lunch, and dinner choose only 2-5 options.  Two options being more for snacks and breakfasts, and the five option dinners because you will take in account for leftovers.  You don't need a different option everyday.  Getting a couple ideas for each category keeps your food bill lower and makes things less complicated.  To do this get out your cookbooks, or my favorite place.. Pinterest!  Start a "board" on Pinterest for just your meal planning.  As you're looking at recipes make sure you're taking in account the list you have made with items in your kitchen that you need to use.   



So, you have your meals planned out and you have a grocery list of what you need.... 

4.  Use All Appliances. 

Make prepping a breeze!  Use your stove, oven, crockpot, rice cooker, grill.  Use it all!! :)  This is what saves me so much time when I'm meal prepping and taking care of 2 kids at the same time.  Get the hubby involved and let him grill or smoke some meat on the grill! 

Look at your meals and think what you can prep that will save you the most time during the week.  

An Example of how mine usually goes! Im a basic cooker - nothing fancy and usually do the protein/starch/veggie thing

- Hubby puts some chicken and pork roast on the grill

- Roasting veggies in the oven

- Quinoa on the stove 

- Sweet potatoes (over night in crockpot) 

- Pot of chili using the ground beef - or - burgers - or - make it into meat loaf and bake

When you use everything, it makes meal prep go by so much faster! As you're planning your meals, think of how you will execute them. Get that game plan going!

5.  Portion Out Food! 

This will make it easier when you want to throw together a meal really fast or you're short on time.  Having everything portioned out in the right portions will make putting a meal together a breeze.  Especially for my 21 Day Fixers - use those containers to portion out your food and place in little baggies or tupperware containers.  Then you can just grab and go!  Last I heard, target had colored ziplock bags that matched the color of the containers!  Perfect! 

Tada, You're done and you are ready to conquer the week!!  I hope that this has inspired you to tackle meal prepping and take steps to reach your goals with a healthy lifestyle.  The more you follow the steps above the more this will become a habit for you.  It's a wonderful thing when a diet crosses over to a lifestyle.  You're on your way and the fact that you're reading this right now shows that you're determined to take control over your life! 

On occasion I run a Meal Prep Workshop where we give tips and support each other and ask questions!  Make sure you like my Facebook page, A Clean Appetite, to get the latest updates! 

Why is Clean Eating so Expensive?

Its Not.  

I feel that this is a misconception for many.  I find that there are several reasons why some are spending way too much and making it too complicated.  The good news?  There are ways to make this a simple and painless journey.  Its going to take a learning curve but once you get into your groove, you're going to find its not as expensive as you thought.  I hope these tips inspire you to change your mindset.  To think positively about the process.  Its a journey of progress and not perfection so do allow yourself grace.  This ride you're about to get on is probably one of the most important ones of your life.  You're stepping up for you and your family and making your health a priority.  Be Faithful with the little things and you will be trusted with more! A lesson I learned at Dani Johnson and it couldn't be more true!  So as you go through these tips go ahead and write down the ones you can take action on now.  Be open minded and stay positive!

Tips for Clean Eating on a Budget.  

• Budget.  Let's look at your budget.  I highly suggest you print off your bank statements and take a personal audit.  Where is your food budget going to now?  Coffee Shops?  Eating out?  Grocery Store?  Highlight the different categories with different highlighters and see where you're money is going.  This weekend a friend and I went to a Dani Johnson seminar.  This was one of the topics she covered and for my friend it was truly eye opening.  During this talk she realized she was spending $5 on a latte 6 days a week.  She was spending $120 a month on coffee.  You will be surprised at how the little things add up quickly.  Now that you have an average of how much you want to spend in groceries.  I would say its easily doable with $100 - $150 a week on groceries.  The average family already spends $150 - $248 on groceries right now.  I personally spend around $125- $150 (and that includes some non food items in there).  Make Goals!

• As I talked in my first blog of this series of clean eating posts - its all about the mindset.  Know that this is a great thing you're doing.  Health should be one of your top priorities.  Knowing that your setting your family up for success.  You're taking control of the habits and creating new ones that will last a lifetime.  Its amazing to me to watch my 5 year old and see how much she already knows about food and her body because I have gave her the knowledge.  We are the role models and set the tone for our children's diet.  We alone have such a great power in grooming the way they eat, respect food, and their bodies.  

• Buy in Season.  Produce is generally cheaper when its in season.  Before you go grocery shopping check out your local grocery stores flyer and see what is on sale in the produce then make your meal plan accordingly.  

• Farmer's Markets.  This is one of my favorite things.  Not only because I find produce cheaper there but its fun for the whole family.  My kids love going.  Generally this is music playing and fun activities for the kids.  It's a great way to educate kids on different foods and to show support to local farmers.  A fun idea is to give your child a reusable shopping bag and some money.  Let them pick out some things they would like to try and pay for them.  Teaches them to step out of their comfort zone and how to budget.  Encourage them to try new things!  It makes for a fun experience as you transition over to clean eating and creates memories! 

• Should I buy all Organic?  I do believe that buying all organic is a luxury and is something you should do as you are able to do.  A great list that helps is called the "Dirty Dozen".  These are the foods that can contain the most pesticides and should be bought organic is you're able too.  The biggest thing is for you to get produce in you - organic or not snacking on non organic carrots is better than a bag of potato chips.  

• Coupons.  I love coupons!  I really do.  I once got a little too into it and man can your time be consumed!  I still use them but in a different way so that Im using my time wisely.  I first make my meal plan and grocery list before I grocery shop.  I find when I do this I'm not printing off coupons for things I don't really need and is a waste of my money.  I only print off the coupons that go with something on my list.  You will find that you don't buy a-lot of package products with clean eating so there are not many coupons - but there still great to save a couple bucks on your grocery trip.  I like to use Coupons.com and MamboSprouts.com.  With Mambo Sprouts its coupons all geared toward organic and natural products.  

• Meal Plan and Prep.  Absolutely important!  Not having a plan will lead to disaster.  Knowing what you're going to make for the week gives you a grocery list with exactly what you need.  Sticking to this, is sticking to your budget!  No meal plan = extra expenses on things you really don't need... its just things you want.  Prepping is right up there with planning.  As soon as you get home start prepping those veggies, fruits, and meat.  Get them ready for the week.  Not only will it save you time but it will also save you from getting fast food or making bad choices.  If you have good food ready for you in the fridge you're more apt to grab that then something to so good for you.  (Make sure you like A Clean Appetite to hear about my next Meal Planning and Prep Workshop!)

• Shop Perimeter and Stick to the List.  What does "perimeter" mean?  Stick to the outside of the grocery store.  This is where all the produce, meat and dairy is.  This is where the most nutritional items are!  What do you find in the center?  All the prepackaged products that are mostly processed.  Don't get me wrong, there are some things you will need to get on the inside aisles like canned tomatoes, beans, rice, oatmeal.. ect.  But STICK TO YOUR LIST!  Where you get in trouble is when you veer off the list and pick something that "looks good" or is "on sale".   Sticking to your list is a must if you want to save money and stick to a budget.  

• Portion Sizes.   This has a huge effect on your food expenses.  I have found during my 2 years of coaching that we all eat more than we should in portion size.  The fast food industry has our minds warped as to what a portion size should look like.   Ive seen countless times with my challengers that are using 21 day fix (teaches portion control and balanced plates), that the portion sizes they were eating were too much.  Just getting their diets balanced with the right portions saved them hundreds on their grocery bills.  Check out this picture below to see what portions should be looking like.  

• Progress not Perfection.  Please don't think you have to be perfect.  I'm not perfect and Im learning as Im going.  Im just happy to share tips I have learned on my journey.  If this seems too overwhelming for you, do this.  Try changing just 1 thing a week.  What in your diet can you change today that will make a difference in your health,  your family's health.  Maybe its the amount of fast food you eat?  The fancy coffee drinks?  Packing a lunch instead of eating out?  Carrots and hummus instead of chips?  Try 1 thing this week to get you back on track.  Changing just that 1 thing each will will have a compounding effect.  Before you know it, you won't even recognize yourself.  :)  

What are you going to implement in your life? 

I hope this has inspired you and that there is something in this blog post to help you on your journey to a healthy lifestyle.  I get so sad when I see people give up before they even try.  Anything new is going to be scary and maybe even a little overwhelming but as I see it, if its outside your comfort zone its where you want to be.  This journey will transform you and is totally worth it.  When you're healthy you're happy and more confident.  You deserve that and so does your family! :)  

If you need help don't hesitate to contact me at A Clean Appetite  My heart is to help! 

Thanks so much for reading and hope it inspires you! 

Amanda Cheasty 

How do I get my family on board?

Having the talk...

Let me just start off by saying that I am super excited to write blog posts that not just pertain to individuals getting healthy but really making it easier for the family.  I hope that these posts help and inspire you to pursue a healthy lifestyle, not just for you but the whole family.  

With this first post I thought it was necessary to start at the very beginning.  How to get the family on board.  I know this isn't always easy.  Here are some tips that I hope make it an easier transition for you.  

My Crew :)

Mindset.  

This is serious business.  Switching to a healthy lifestyle might sound easy but depending on what your diet looks like right now it can be a rough transition for the whole family. My aim is that this post will ease the process but your mindset has to be fully committed.  There are going to be times when its just easy to pick up fast food or give the kids chips as a snack but in your mind you have to weigh the long term effects.  What are we setting our children up for?  Do we want them to have the same issues we had with body image growing up?  Do we want them running from fad diet to fad diet trying to find a quick fix?  No.  We want to give them the knowledge they need to make the right choices.  As parents we have that power now.  We can start grooming that into them.  Its going to take a committed mindset.  A mindset that knows WHY this is so important. 

A great way to keep in the forefront of WHY this is important to you is to write it or find a quote that summarizes it then post it somewhere you will see it everyday.  So when you are not motivated or feeling frustrated you will remember WHY you're doing this.... because its bigger than YOU!  

 

Communicate.  

It sounds simple enough right?  Talk it out.  

Really though, bring the family together to have a sit down talk.  A talk coming from the heart about why you want this so badly. Let them know why you think its important.  This is what I have always done with my children.  My daughter is now 5 years old and knows how her body feels different after junk food.  We talk about it and because we communicate about food choices, I have seen her turn down chocolate because she really didn't want her belly to hurt.  I have also been told that she makes healthy choices at class parties.  I was a little shocked by that second statement but then as I thought about it I realized our kids truly listen to us.  The more we talk about the importance choosing the right foods, the more they will make the right decisions when we are not there to make it for them.  We have already set the example.  

Set a goal for the family.  I love how Lisa Leake of 100 Days of Real Food did this.  As a family they made a goal of 100 days but you could start with 30 days.  Then decide on a reward as a family for when you complete it.  I really feel that if you sit down with the family, share from the heart,  explain the importance and why its important to you, you won't be perceived wrongly.  

Also know that this does not have to be an all or nothing.  Maybe try changing just 1 thing every week.  As a family decide on the things you want to change.  The more involvement with the family the more likely they will support this new journey.

Make it Fun.  

Get the kids involved.  Have them grocery shopping with you and let them pick out some produce that they like.  Have them looking up recipes to try.  Have them cooking in the kitchen with you.  The more involved with the process, the more apt they are to trying new things.  Take meals you're already making now and just clean them up a bit so its not completely new.  Also, check out your local farmers markets.  Give the kids a reusable bag and some money.  Let them pick out the produce they want to try using the money.  Gets them seeing what is locally produced, trying new things, and learning to budget!  Get 

creative! 

Anna helping me in the kitchen 

There will be bumps in the road...

Something I have learned on my journey, is to stay positive.  Encourage your kids to try new foods.  If they try it and don't like it, don't get discouraged or be upset with them.  Thank them for trying it - be really enthusiastic about the fact that they did that.  Explain to them how you will try cooking it a different way and see if they like it like that.  I find that being honest and upfront with my kids and their experiences really adds an added trust with them and makes them feel apart of the journey.  Always stay positive.  

My kids don't always like all the veggies I cook so I try to get creative in my attempts to get them to eat it.  Last night I told my daughter that the asparagus would give her stinky pee.  Of course she had to test this theory out - mom win! :)  I know my son (1 year old) looks up to my daughter and she is a great eater.  So there are times that when I want him to eat something I show him how Anna likes it, and she will tell him how its so good.  It usually makes him at least try it and 9 times out of 10 if I can just get him to taste it, he will continue to eat it.  

I also wanted to point out, don't feel discouraged if your kids are older.  You can still be successful with a switch to a healthy lifestyle even if you didn't start your kids off with it when they were young.  It's never too late!  You can still plant the seeds giving them knowledge for the future.  It's never to late to start.  The time is NOW!  If you need help, please contact me, but I feel as you go through this blog post you will have a great start to your journey.  

Be Consistent.  

We as parents are role models.  Our kids are looking to us for guidance and that includes our diet.  We only have 1 body in this lifetime, we need to take care of it.  Our society has gotten carried away with convenience.  I know we live busy lives but we should make our family's health a priority. 

 

But what if that doesn't work.. 

Say your hubby or kids don't want any part of it.  Be the leader and they will follow.  I have had countless challengers that had families that wouldn't join in, but as they saw their wife's success, that she was feeling great.. the hubby would join in too.  The more the kids saw the mom eating carrots.. they eventually wanted to try it.  It takes willpower and it takes consistency but they are watching, and they will come around :) 

They come around eventually :)

 

Simple Coconut Chicken Curry (Paleo)

I love chicken curry!!! 

I need to explore Hawaii some more for some good curry.  Currently missing my favorite spot in NC to get my curry, but this will do!  You won't believe how easy this is!  Can be done in about 30-40 minutes and thats with no prep work.  

Ingredients: 
1 can full fat Coconut Milk 
2-3 TB Green Curry Paste 
1 TB Garlic Powder
1-2 TSP grated ginger 
1 LB Chicken Breast (cut into cubes) 
1 Bag Frozen Broccoli


Directions:
Put the Coconut milk through the grated ginger in a dutch oven or large sauce pan and heat through for about 5 minutes on medium heat.  Add Chicken and cook for about 15 minutes.  Add Broccoli and cook until broccoli is warmed through (another 5-10 minutes).

Done!! 

Remember:  You can mix up the veggies in there.  Add some peppers and onions or spinach.. whatever you like!  Serve with rice or quinoa 

I served mine with quinoa and  pan fried plantains. 

 For Plantains:  Peel green plantains slice in half.  Put enough coconut oil in a skillet (medium heat) to lightly cover the bottom.  Slice plantains in half and fry a couple minutes each side.  Take out and place between 2 sheets of wax paper and flatten the plantains (I use a can to do this).  Put back in the skillet and fry a couple minutes on each side again until golden brown.  I sprinkle with salt and a little garlic powder

It's Been 2 Years?!

2 years ago around this time, I made a decision that changed my life.....

 Although this choice I made has so many other aspects that has helped me in my life, Im only going to dive into one.

2 years ago I became a Beachbody Coach.  I know, you're probably thinking - oh geez here we go, but let me tell you.. I was a skeptic.  I joined as a coach because I was passionate about helping people to reach their weight loss goals.  Beachbody had the total package with a workout program, a dense dose of nutrition with Shakeology, a private challenge group for support and motivation, a chance for me to make meal plans for my challengers, and I could help them 1 on 1 through it all!  The only downfall, I had not tried the programs yet.  I was a gym rat and I decided to only supplement with the Beachbody programs.  Although I did see results, inside I wasn't a complete believer - I needed to just do Beachbody programs to prove to myself anyone can do this!

I found out I was pregnant with my son in this picture and thought I was at my top shape! 

Enters God - Which who am I kidding, HE was always there!
My hubby and I got unexpected orders to Hawaii and set to arrive when my son was 7 weeks old.  I was scared.  I was going to have to live in a hotel for months and the local gym wouldn't take my son till he was 6 months.  This is the moment when I had to trust the Beachbody way.  Let me tell you - I was never disappointed.

For years I had spent hours in the gym and while seeing results I have now realized I was wasting a bunch of time too.  During this past year I have at most worked out 45 minutes but for the most part its just been 30 minutes.  I really don't have time,  nor do I desire to do more!  I have kids, a job, and a house to take care of.. I need fast and effective.  While I have dabbled in multiple programs (P90X3, Chalean Extreme, Body Beast, Piyo).. the true game changer has came with 21 Day Fix.  A portion control container system that teaches you how to build a balanced plate and 30 minute effective workouts incorporating weights.  The regular Fix and the Fix Extreme have really changed my life.  Let's face it, we all have nutrition struggles!  I remember coming off of Whole30 and thinking I was at my peak of healthy - then I followed with 21 Day Fix (paleo Style) and I lost 5 lbs in the first week.  Why?!  No, I was not starving myself.  I was eating too many healthy fats and meat, which adds tons of calories.  Just by learning how to portion those better, I got closer to my goal.

My personal goal this year was to get in the best shape of my life and have a family fitness photo shoot.  I just reached my goal at 15 months postpartum and thanks to 21 Day Fix Extreme!  It really gave me that push I needed! So remember...

You can get in your best shape after kids, after 30, only working out 30 minutes a day, and without a gym membership.

Sign up below to help you get the result that I got!
Click here!

15 months postpartum with my second child.  Only working out 30 minutes a day! 

What the heck is a Challenge Group?!

I often forget that when I ask someone if they have considered joining a challenge group, they have no idea what I am even talking about.  So I have decided to dedicate a blog post to telling you just that.. What is this thing you call a Challenge group?

The actual challenge group is a private group on Facebook set up with other challengers like yourself that are ready to tackle those goals they have set.  Setting action plans to secure the success! 

Its not a challenge against others but the challenge within yourself.  Honoring the fact that you do need accountability to get to our goals.  Don't we all?  It gets too easy to just give up when we feel like we have no one to report to.  In our group (its voluntary but highly recommended) you can post your food log for the day.  What you ate, how much water you drank, and what exercise you did.  What does this do?  It gives you accountability.  As your coach Im looking for that post.  Im looking to see how you did that day and if I see a trend in a bad habit - give you pointers to help you get back on track and to reaching those goals.  

I want to know your goals.  I want to know your struggles.  I want to know as much about you as I can so I can ensure Im giving you the best advice that fits you.  I absolutely love my challengers and most have become great friends.  Your success means so much to me.  So as your coach and within the challenge group you are surrounded by supportive and only uplifting people.  Yes, we voice our struggles, but then there are people to chime in and pick you back up.. any time of the day - you have a support system.  

Most might over look the "Challenge group" and opt to just do the fitness and nutrition on their own.  Some will succeed, but most won't.  Whats missing?  Support, motivation, and accountability.  Its hard to sustain those components when you're on your own.  This is where my team and I come in.  We offer an amazing setting that combines all 3 of those factors and nail it! 

These are some before and afters of my challengers and fellow team members.  I asked them what was different this time compared to other attempts of living a healthy lifestyle.  All of them answered "challenge group".  Surrounding themselves with a positive environment.  Knowing they were accountable to someone besides themselves, and having a place to come when they felt like giving up.  This atmosphere comes free with a challenge pack.  With that, you have the whole package.  Nutrition, workouts, accountability, support, motivation, and accountability.  

I am there holding your hand the whole way!  

If this is something that you're looking for and feel like is missing in your current routine, I would love to work with you.   Sign up today and lets get you started on reaching those goals!  You are worth it! 

Sign up here: http://goo.gl/forms/LvoGUUXYiE