Reaching Your Target: Achieving Sustainable Weight Loss Goals

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Congratulations!

You've survived another holiday season, one of the coldest storms on record for early winter, and probably even spent a little time thinking about the year to come. Millions of people have finished up their year making resolutions to do better in some way—sleep more, eat better, lose weight, save more money, or whatever they feel they are missing. Millions more have celebrated a year come and gone with only a resolution to make no resolutions. No matter which camp you fall into, resolutions often fail. Not because they aren’t worthy, or because their crafter is weak-willed, but because resolutions by themselves are not enough to create changes in habits. And little changes can add up.

We've recently started carrying a new weight loss supplement—I’m very excited about it, especially for those who get stuck in “leptin resistance” and can’t lose weight. But by itself, it's not a magic pill. It takes sustainable change to reduce weight and improve your health. As an experiment, I just added the supplement and made no other changes. I have 20 lbs I’d like to lose. It’s not horrible, but I made a choice last year to focus on other things and not worry about the weight. This year I decided it comes off. So I’ve been taking the supplement for 6 weeks with no other changes and I’ve lost about 3 lbs and 7 inches in total body measurements (waist, neck, chest, hips, arms, thighs, and calves) with the bulk coming off the waist and hips so far. I notice I’m less hungry and I’m craving more veggies with it.

I’ve also been reviewing the research of what’s out there as far as nutrition, inflammation, and weight loss. The data on fasting periodically and its ability to help your body renew itself is remarkable. I’ve looked at the research cited by the China Study, Dr. Gundry (who’s all about eliminating lectins from the diet), and Dr. Anderson (who’s all about how to regulate mental health with diet and exercise whenever possible). The trends are clear and consistent with what I already knew with some new twists. Even moderate calorie restriction for a few days a month can mimic the benefits of traditional fasting. Sugar is bad, fake sugar (with a few exceptions) is worse. Fruits are ok in moderation and when in season. Grains and starches are often just sugars in disguise! And a little quality meat can be beneficial but too much is not good either—many keto diets are far too meat heavy to be healthy in the long run.

I learned some other new things—not eating for at least 4 hours before sleep and waiting for a solid 18 hours to eat again a day or two a week can dramatically improve the housekeeping processes of the brain, leading to reduced inflammation. While I don’t know that I subscribe to the idea that lectins are disastrous for everyone, I have to admit there are enough case studies and examples that suggest if you haven't tried eating lectin-free for 30 days and you struggle with chronic inflammation of any kind, you should give it a shot. In many cases, if you give the gut adequate time to heal, you can add some of those lectin-containing foods back in moderation.

I firmly believe most people in the US are dangerously deficient in vegetables, both in quantity and variety. Many things you “don’t like” are reflections of which bacteria dominate your gut microbiome and as you change your food, you change your flora and your tastes will reflect those changes.

So, for the next 90 days, I’m going to follow the Longevity Paradox meal plan from Dr. Gundry along with my weight loss supplement. I do plan to have occasional sourdough bread in small amounts because I've tried being completely gluten-free in the past and my body feels worse with none. But there’s a huge difference between an occasional small slice of sourdough from organic non-GMO grains and the typical loaf of bread or biscuit available in stores. But other than that small variation, I plan to follow his plan closely. And I'll see what the scale says then.

If you would like to try that weight loss supplement—it’s available for order here

*Note there is both a straight retail option and a membership option for a discount—either way, it comes with a 60-day money-back guarantee!

So back to those resolutions...and why so many fail.

Goals that are not measured typically are not achieved—take for example:

“I want to exercise more in 2023”. This alone is a resolution doomed to failure!

What kind of exercise? When? How often? For how long? Let’s say you decide you want to complete a 10k run by the end of the year. That’s slightly better but still highly likely to fail unless you are already consistently running close to that distance regularly. But let’s assume like many well-intentioned resolutions, you aren't sure you can run around the block...how do you successfully turn that resolution into a completed goal?

1. Pick an actual goal date—Find a race or set a date to run that distance on your own and work backward and make sure it’s far enough out for you to have adequate time to reach your goal.

2. Break it down—If, for example, you want to run a 10k by November, you probably should be able to run a 5k by June...there are a bunch of “Couch to 5k” running guides out there—find one to help you plan.

3. Break it down again—If you want to run 5k by June, you probably should be close to 2.5k by March. That’s a reasonable time length to build a plan around.

4. Make your 90-day plan—Work back from 5k to 2.5k to 0k—and write it out. Then pick one thing you can do today to get you started. Perhaps it’s seeking advice on where to run, reaching out to a local running club, or getting outside to do a test run of how far you can go without straining right now.

5. This is most important—every day when you complete that “mini goal”—celebrate! Give yourself a high five, bask in your awesomeness; give your brain a little “dopamine rush” and help it see the benefit of completing these goals.

That's just one example—maybe your exercise goal is to maintain your current good habits. Then you might say “I will continue to lift weights for 45 min 3 days per week and get over 10K steps a day at least 5 days a week”. Or maybe your goal is to get up out of a chair without struggling— break down how to make that goal work for you!

Sometimes we know all these tricks and we still somehow “get in our own way” and as a result, don’t achieve our goals. When that happens, coaching can be immensely valuable in addressing the hidden things that are holding us back from the life we want. Depending on your needs, I may recommend working with one of the coaches I know; or in some cases working with myself and my equine partners in an equine gestalt session over at Rowdy Cowgirl Coaching.

New Year's resolutions are a great way to set goals and work towards self-improvement. While it can be challenging to stick to resolutions, it is important to remember that progress, not perfection, is the key to success. Don't be too hard on yourself if you struggle to meet your goals, and remember to celebrate your victories along the way. With determination and the right strategies, you can make lasting positive changes in your life in the new year and beyond!

CBD is a pretty hot herbal product these days—well-known for its properties of improving sleep, relieving pain, and easing anxiety. I find that in these cases its effectiveness can vary widely between people. Some need a tincture over a capsule, some need a very low dose, while others a much higher dose (and in some cases where the hemp for the CBD was grown makes a huge difference!) For this reason, finding the product that works best for you can sometimes be a bit frustrating (not to mention expensive!) when those early tries fail. And for a few people, it just doesn’t seem to work well for them in any form. However, there is one area where I feel CBD deserves recognition as a go-to supplement to be included in the treatment plan-bone fractures and osteoporosis/osteopenia!

It turns out that CBD dramatically increased activity in healing bone and resulted in healed fracture sites that were harder than the original bone and shorter healing times. In other studies, it was shown to increase activity in the bone and resulted in increased bone volume. The CB1 & 2 receptors seem to be most involved in the process and most encouraging is the bone remodeling effect is not linked in any way to THC so hemp is a safe and effective way to help boost bone activity.

It’s also important to make sure the body has the building blocks to keep those bones healthy. Our bones are not static like a dried-out skeleton—they are living tissue that replaces itself about every 10 years. In addition to providing the nutrients for healthy bones, exercise is crucial to maintaining healthy bones. As outlined by the Surgeon’s General Office, these are some key components of bone health: 

• Calcium has been singled out as a major public health concern today because it is critically important to bone health. The average American consumes levels of calcium that are far below the recommended amount for optimal bone health. The right form of calcium makes a difference along with providing related trace minerals for bone health. In addition to foods high in calcium like dairy products, leafy greens, broccoli, and sardines, other cruciferous veggies like cauliflower help the calcium get better absorbed by the bones. For those who won’t or don’t eat their veggies, supplements like Standard Process Cruciferous Complete are an essential part of any bone support program.
• Vitamin D is important for good bone health because it aids in the absorption and utilization of calcium. Besides natural sunlight and foods high in D like sardines, salmon, cod liver oil, and egg yolks, good supplemental D3 may be needed.
• Physical activity is essential for bone health throughout life. It helps to increase or preserve bone mass and to reduce the risk of falling. All types of physical activity can contribute to bone health, albeit in different ways. Weight-bearing exercises seem to be measurably beneficial, along with yoga and tai chi.
• Maintaining healthy body weight is important for bone health throughout life. Being underweight raises the risk of fracture and bone loss. Weight loss is associated with bone loss as well, although adequate diet and physical activity may reduce this loss.
• Smoking and heavy alcohol use can reduce bone mass and increase fracture risk and should be avoided for a variety of health reasons. 

So how much CBD is needed to help improve bone health? This is where the research gets a little unclear, but 25mg per day orally is a safe dosage range to start with and then increase from there. As long as there are no digestive problems it’s safe to go as high as 50mg per day for long-term use. 

**Disclaimer: While CBD products are less than .3% THC some people do not metabolize THC well and it can accumulate in the body with regular use of CBD products—and can result in a positive drug test! If you are subject to drug testing, I do not recommend using CBD products without written approval from whoever is requiring the testing. 

We carry a variety of CBD products for patients to try and I have a protocol for bone healing on Fullscript with some of my favorite non-CBD bone support products for ease of ordering!

***The contents of this website are not intended to substitute for medical advice, diagnosis, or treatment. Always consult your physician before making any changes to any medications, over-the-counter drugs, supplements, or herbs.

A frequent question we get in the clinic is “Can you get me off my diabetes medicine?" The simple answer is “no”.  Acupuncture and herbs alone are potent allies in healing, but especially with diabetes, the choices you make each day have far more impact than anything anyone can give you. The more complete answer is “it depends”: 

• on how long you have been taking medication for diabetes 
• if that medication includes insulin or not AND most importantly,
• how willing you are to make changes in your diet and lifestyle 

It is also important to know that we cannot make changes to prescription medications, so it’s important to work with your doctor as well as your acupuncturist when you decide that you are ready to make the changes you need for better health.  

So why try acupuncture and TCM for diabetes?  

• Acupuncture helps regulate metabolism, pancreatic function, and  blood sugar levels¹. There is a growing body of research into the mechanism of action behind the stimulation of points classically indicated for diabetes showing measurable changes in hormone levels, gastric function, and peripheral circulation². Many of our patients report using less insulin while undergoing acupuncture for other reasons, even when the treatment of diabetes isn’t the primary focus.
• Neuropathy is one of the most felt and debilitating aspects of uncontrolled diabetes—and acupuncture is one of the best treatments for neuropathy—not only providing pain relief but helping the nerves and surrounding tissues to repair themselves in many cases³.

Acupuncture and herbal medicine are not a “one-size fits all” treatment approach—each patient is unique and we chose our specific formulas and acupuncture points for each patient based on the presentation of the entire patient; not just a set cookie-cutter treatment. As a result, not only do we see the diabetes symptoms improve, the patient experiences better health overall. By choosing the right approach for each patient we avoid the spiral of “take this medication for this, and this medication for that, and this medication for the side effects of the first medication and yet another medication for the side effects of the second medication….” that so many patients experience.

Now as to the pesky diet and exercise thing:

If you continue to overload your body with too much of the wrong foods and not enough of the right exercise—even the best treatments and formulas, plus the medications your doctor prescribes—won’t be enough to keep the disease from progressing!

I highly recommend anyone who has diabetes or even a risk factor for diabetes (which is pretty much everyone) read “Why We Get Sick” by B. Bikman.  It’s a great book based on solid research that helps you understand what happens with diabetes and more importantly, what you can do to change it. If you need help getting off the sugar, we have amazing and compassionate coaching and nutrition partners who can help you!

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Sources:

¹ Wang KX, Liang FX, Chen S, Luo ZH, Chen B, Chen ZQ, Zhang YL, Chen J, Gu XL, Zhou T, Yan P, Xu XY. Effect of electroacupuncture of "Biao-Ben" acupoints on renal function and hemorheology and eNOS level in patients with early diabetic nephropathy. Zhen Ci Yan Jiu. 2022 Jan 25;47(1):46-52. Chinese. doi: 10.13702/j.1000-0607.20210036. PMID: 35128870.

² Wang H, Chen X, Chen C, Pan T, Li M, Yao L, Li X, Lu Q, Wang H, Wang Z. Electroacupuncture at Lower He-Sea and Front-Mu Acupoints Ameliorates Insulin Resistance in Type 2 Diabetes Mellitus by Regulating the Intestinal Flora and Gut Barrier. Diabetes Metab Syndr Obes. 2022 Jul 30;15:2265-2276. doi: 10.2147/DMSO.S374843. PMID: 35936053; PMCID: PMC9348137.

³ Dimitrova A, Murchison C, Oken B. Acupuncture for the Treatment of Peripheral Neuropathy: A Systematic Review and Meta-Analysis. J Altern Complement Med. 2017 Mar;23(3):164-179. doi: 10.1089/acm.2016.0155. Epub 2017 Jan 23. PMID: 28112552; PMCID: PMC5359694.

It’s that time of year again! That’s right, at 2:00 am on Sunday, November 6th it will be time to dial our clocks back an hour as daylight savings time ends. Some of us can’t wait to fit in that extra hour of coveted sleep, while the rest of us are wondering what kind of cruel joke the universe is playing by completely throwing off our internal clocks. 

Whether we’re “springing back” or “falling forward”, the seasonal time changes can cause quite the disconnect between your body’s internal clock and your typical daily schedule. Sunlight helps to govern the physiological cues (or circadian rhythm) that tell your body when to sleep and when to wake up. Our sleep cycles and circadian rhythm can easily become disrupted by the change in daylight hours. These disruptions can affect much more than sleep—think mood, metabolism and weight loss, cardiovascular health, and alertness. With a few time-change survival tips for keeping your sleep schedule intact, you can escape the season unscathed: 

1. Make an extra effort to be well rested in the week approaching the time change.  As with most things in life, a little extra rest can help you feel more prepared. Try going to bed 15-20 minutes earlier than usual the week before the time changes. This should help you feel less of a crash when it begins getting darker earlier. Melatonin can help ease this change as well; usually just for a couple of weeks after the time change is enough.
2. Make a few small adjustments to your diet. Anything related to adjusting your diet can seem daunting, but don’t worry! We’re not asking you to make a major change here, but just enough to make it easier to fall asleep. Heavy digestive processes can disrupt your sleep quality, so try having your last meal of the day 3-4 hours before bedtime. Choose a light, healthy snack if you find it hard to fall asleep without eating something before bed. It is also important to consider caffeine and alcohol intake. These are both rather detrimental to quality sleep, so if you are going to consume either of the two, try to cut it off 4-6 hours before bed. Extra magnesium in your diet will help with sleep quality—if you can’t get enough from food, a good quality supplement can help.
3. Put a curfew on your electronics! Electronic devices such as computers, smartphones, TVs, and tablets can wreak havoc on your internal clock. The blue light emitted from these devices mimics sunlight, which can further throw off our circadian rhythm by making us feel more alert and suppressing melatonin production. You’ll sleep more soundly by turning your devices off or placing them in another room while you sleep. If you MUST have devices on or nearby, try to not use them an hour before bed, or at the very least consider blue light-blocking glasses or a blue light-blocking app. 
4. Stick to your schedule. Consistency in your work, eating, social, and sleep schedule is important in general, but it can also help you adjust more easily to the time change. It may take a few days to adjust, but overall you’ll feel less burdened by the shift in daylight hours.
5. Don’t forget to squeeze in a little “me time”. Self-care should be a priority at all times of the year, but with the holidays approaching along with the shifts we experience during the time change, it’s doubly important. Self-care can be whatever feels the best to you: a hot bath, time with friends, exercise, or even a massage or acupuncture appointment. Taking good care of yourself can help you to take these changes in stride. 

It’s easy and rather normal to feel “a little off” as our bodies and internal clocks adjust to fewer daylight hours, but it’s easy to get back into the swing of things! Luckily, most folks find it easier to adjust to the shorter days of fall and winter than to the longer days of spring and summer. Remember these easy tips for keeping your sleep cycle in check and on the mend! And don’t forget: acupuncture is an excellent way to bring the body back to homeostasis, improve your quality of sleep, and boost your mood. If you need further help sleeping soundly and adjusting to the upcoming hustle and bustle, we’re here to help!

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If you’ve spent any time around the Raja offices, you’ve probably met “Lowkey”—the sweet German Shepherd who helps me in so many ways; it won’t come as a surprise that pets are family around our house. But did you know that the animals who share our space provide more than just companionship? Animals have innate abilities to sense and communicate when we don’t feel well (there are loads of stories with dogs, cats, and other animals alerting their owners to impending seizures, heart attacks, and more!) Many times people think I can read minds—because I come to check on them when they are having a difficult time during treatment at just the right time—but the truth is quite often that adorable dog of mine has woken from a dead sleep to alert me to the issue. I don’t know how he knows and I’m ok with him keeping the secret, as long as he keeps helping me help others! 

In addition, having pets is linked to reduced rates of depression and anxiety—so much so that emotional support animals are now widely accepted. Even the CDC says “Regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels.”¹ Other studies have shown how having pets reduces cortisol levels. Furthermore, those pets of ours keep us more active and give us a reason to go outside and more even when the weather isn’t perfect.

I am blessed to work with a variety of animals who share their healing gifts with others—from our herd of horses and mini donkey to our dogs, and even the barn cats work their magic to help bring smiles to those who visit. Horses in particular can regulate the coherence of our heart rhythm and stress response just by being near us. The Heart Math Institute has some fascinating research on this. Cats have a unique “superpower” in their purr. “A cat purrs within a range of 20-140 Hz which is known to be medically therapeutic for illnesses in humans. A cat's purr can not only lower stress it can also help labored breathing, lower blood pressure, help heal infections, and even heal bones.”²

As responsible human stewards of our animal friends, it’s important to remember that their health comes with unique concerns based on nutritional, environmental, and mental needs. Luckily for our horses, dogs & cats, there are a variety of supplements and herbal medicines to help keep them feeling their best! Some of my favorite products are:

• 100X Equine Joint Supplements (the dogs, horses, and myself all feel better with this one!) (available for purchase in our office)
• Standard Process Products
• Dynamite Products for nutritional support and select conditions, homeopathic, and even East Asian Medicines. 
• We also offer consultations to help select the best possible products for your animal friends!

For those of you with dogs—we’ve got a photo contest running to win a goodie basket for your best bud! So bring out the photos and let’s see those smiling furry faces!

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Sources:

¹ https://www.cdc.gov/healthypets/keeping-pets-and-people-healthy/how.html

² https://www.akcreunite.org/catsimprovementalhealth/

We are excited to announce our Tai Chi Classes are back!!! These classes will be taught by Grand Master Mingye Ding and Jenny-Marie Greenough, LAc.

Why Tai Chi? Tai Chi is a practice rooted in martial arts that teaches balance, relaxation, and mindfulness. Numerous studies have shown the health benefits of Tai Chi. In fact, Harvard Medical School wrote an entire book on the subject detailing the research findings and benefits of a regular tai chi practice. The only other practice that has been shown to slow signs of physical and mental aging, reduce the risk of falling, and increase general wellness as much is dancing! That’s right—not running, not golf, not swimming or cycling or weights…dance and Tai Chi are two of the best things you can do for your long-term health. And in many ways, Tai Chi is a dance—challenging us to be more fluid, rhythmic, and powerful in our movements. 

Most studies on Tai Chi have been done using Yang-style Tai Chi, the most commonly practiced here in the US, but the benefits transcend the various Tai Chi forms. Grand Master Ding can teach Yang-style, but he is world famous for his mastery of Chen-style Tai Chi—in fact, he was featured on a stamp in China for his contribution to martial arts! Chen-style adds a dynamic of hip movements and alternating very slow movements with faster movements throughout the forms. There are several other styles of tai chi he may bring into our class as well as basic tai chi warm-up movements that are different from the typical “gym” warm-ups most of us are familiar with. Some days, we may practice a more healing-focused form of Tai Chi called Qigong as part of our warm-up for the form.

These forms can be adapted to all levels of ability—from seated-forms to gentle standing to dynamic and physically challenging, that will give even the most agile of athletes something to improve on! Each of the basic forms have associated sword forms, fan forms, and various ways to take the practice to new levels of understanding!

That is the beauty of Tai Chi—no matter where you start, there is a place to begin and a goal to pursue! I was so proud when I learned my first version of the Chen forms, so imagine my shock when Master Ding said “Good job, now we begin again!”; and we did, from the very first step, with a more nuanced exploration of each movement. Over the years we have begun again and again with the form—each time there is something to learn and I can’t wait to share this with all of you!

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Not everyone considers themselves the creative type—we often think of that word as being reserved for artists, musicians, and writers. But what if I told you that we are all innately creative beings? Creativity isn’t just reserved for those who are “artsy.” Creativity has real-life applications and it’s vital to our well-being; we’re all capable of tapping into it. Creativity is like a muscle, the more you exercise it, the stronger it becomes! 

If you’re not feeling in tune with your creative side, think of what inspires you and causes a spark of joy. For some, this is art, music, or writing. For others, it may be landscaping or plating a beautiful meal. Some may even prefer a spreadsheet or PowerPoint presentation as their canvas. The possibilities are endless—creativity can be deployed anywhere, by anyone. Whatever you choose to spend your time on, make sure it resonates with you and remember—if you’re trying something new you will harness that skill with practice. 

Creativity can boost motivation and productivity. Taking the time to focus on a hobby or even trying your hand at a new skill relaxes the mind and increases the ability to problem-solve. “Thinking outside the box” can boost efficiency in our everyday lives as we look at things from a different angle and find the best approach more naturally and quickly. 

Not only does having a creative outlet help to calm the mind and improve focus, but it also gives us a sense of purpose and accomplishment, which can raise our self-esteem to boot. Freedom of expression is a beautiful thing—and it can help us find our true place in the world. 

Creativity can also be community-driven. We don’t have to carve out time alone to be in a creative space—there are many classes, volunteer organizations, and even online communities that exist solely to spark your creativity in whatever it is you’re looking for. 

For instance, Nikki Prell, RYT, is hosting a Creation & Balance Workshop on the last Sunday of each month here at Raja Wellness for a little painting, yoga, meditation, and tea to get your creative juices flowing. It is not only relaxing but incredibly freeing and inspirational! We’d love for you to join us! You can sign up here.

As another example, I love to cook and have signed up to volunteer for an organization that serves home-cooked meals to families in need—I get to share my “art” of cooking, and it makes me happy to express myself through food and to share that with others. There is a bounty of options to choose from to find the best fit for you. 

Whatever your best-suited creative outlet may be, set aside time to focus on it. Just like how we exercise our body to keep in shape, it is so important to set aside that time to stimulate and “exercise” our mind! Whether in a group setting or alone, you’ll gain an openness to new ideas and experiences, trigger positive emotions, hone your problem-solving skills, and boost your confidence! 

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Spring is now in full swing (thank goodness!) and that means the Raja Wellness crew has some exciting adventures in our near future. We may not be able to take you with us, but we hope you will tag along in spirit! We’ll be deep in the Blue Ridge Mountains of North Carolina taking in the scenery, visiting with vendors, and attending some epic events centered around medicinal herbs, gardening, and crystals. 

First up and fast approaching is the revered Asheville Herb Festival. This is the largest herb festival in the US and Canada—a yearly tradition we enjoy wholeheartedly. With a focus on Western North Carolinian growers, farmers, and herbalists, there are over 60 vendors to visit.  Interestingly, this area of Appalachia has a climate that is nearly identical to that of southeast China, meaning that it is the perfect environment for many herbs and plants to thrive that are commonly used in Traditional Chinese Medicine. In fact, the Asheville Herb Festival is where we’ve met and grown relationships with some of our favorite vendors. 

We’ll be navigating our way through a variety of culinary and medicinal herbs, tinctures, salves, handmade soaps, carnivorous plants, perennial flowers, trees, and bushes, and hopefully grabbing another glorious sample of ginseng wine before our day is complete. The herb festival is also jam-packed with gardening and herbal medicine workshops. Our staff is excited to bring back and stock our store with many curated favorites for clinic use, as well as for our own gardens and greenhouses. For more information about the Asheville Herb Festival, visit ashevilleherbfestival.org

In mid-May, Mary (our NC native), will be traveling to visit three gem shows. Combined, there will be nearly 200 vendors to peruse with crystals from all over the world, rare gems, cathedrals, fossils, unique jewelry,  statement pieces, lapidary equipment, and more. Many of these vendors can also be found at the renowned Tucson Gem Show.  During this trip, Mary will be mining for gems as well! Aside from a biodiverse region for growing a variety of plants and herbs, this region is also incredibly abundant and diverse in minerals and gemstones.

If you’re local to our area in Kentucky, we’d like to invite you to send any special requests to mary@rajawellness.com, we’ll be happy to reach out with specifics and discuss your crystal needs, purchase, and pick-up options. Examples of previously requested items include amethyst cathedrals, ocean jasper, peridot, celestite, dumortierite, chalcopyrite, Ethiopian opal, and smoky quartz. With so much to choose from, Mary will be on the search for rare finds to add to the diversity of both our collection at Raja Goods (and her personal stash!)

With these events just around the corner, you can imagine our anticipation and excitement! We hope our patients and customers will enjoy the stories and items we have to share upon our return and hope that you will follow along during our travels! We plan to share pictures of the fun on our social media accounts so keep an eye out for updates! 

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Getting our kids to eat healthily doesn’t have to be a nightmarish challenge. You don’t have to be a chef to make delicious meals the family will enjoy; you don’t have to be a master negotiator either. Getting our families to eat more healthily often starts with what is most readily available in the home and our own habits and attitudes when it comes to food. Children often mimic us caregivers—so leading by example can be very effective (for all of us!).

Here are a few tips and reminders to help instill those healthy habits—easily!

1. Lead by example: Do you display healthy eating habits? Do you choose whole, healthy foods instead of chips or sweets? Is it considered a “treat” when you all sit down for a healthy meal for dinner, or do you save that term for the Friday night take-out pizza or greasy bag of burgers from the drive-thru? Do your kids see you choosing water when you’re thirsty or guzzling back a can of soda? Kids are easily influenced by what goes on in their personal environments; and the choices we make in front of them about food and drink should be considered just as much as, say—not letting a curse word slip in front of them.  

2. Involve the family in meal planning: Meal planning can be quite fun, and involving everyone ensures that each family member has something to look forward to when it comes to sitting down at the table for a family meal.  If one family member wants a dish that another family member isn’t so crazy about, think of a simple variation you can make so that it’s more enjoyable for them and you don’t have to cook a separate meal. 

3. Offer (healthy) options: Providing options gives your child the autonomy they crave, while helping you have some control of the nutritional value of their food. Offer things that you know they like—such as apple slices or whole grain crackers with almond butter for a snack. If there’s a vegetable they really like, offer to serve it a couple of different ways with your meal and see which they prefer. Offering choices doesn’t just give them a sense of inclusiveness and independence, it is also is a time saver for you. Instead of scrambling to find a replacement when your kid turns a nose up to something, you can have more confidence about your kid actually eating what you serve them. 

4. Mix things up: You may have a picky eater, but you don’t have to surrender!  Preparing foods they may not typically love but in different ways may just pique their curiosity.  Consider using different seasonings or methods of cooking, or even making the food more visually appealing and fun for kids. Try using small cookie cutters in shapes or characters they like; or little colorful silicone cups. The key is not to force it. Invite your kids to try something new and different and if they prefer not to try it—describe what it tasted like and tell them why you liked it. 

5.  Educate your kids about food and where it comes from. Have you ever taken your child to a farmer’s market? This is a great way to learn about where food comes from, the care that is taken in growing and harvesting it, and opens lines of communication with local farmers; and your kid will likely enjoy the experience! There’s also the visual and learning aspect—the colors of homegrown fruits and vegetables are often more vibrant! I also recently learned from our friends at Living Water Ranch that the yellowish tint I’ve noticed in the beef fat means high beta-carotene content. This shows you that beef is a good source of Vitamin A. Even us adults can learn new things at the farmer’s market! Spending some family time at a farmer’s market can make for some great memories and can also be educational (and not to mention, quite affordable!)

These changes may need to be done gradually, and it may take some time for everyone to adjust. If the habits have been in place for a while, just remember to practice patience, understanding, and open dialogue, and the payoff will be huge—with better nutrition, overall health, improved energy, money, and time savings in the end. Eating healthy won’t seem like a “downer” or “punishment”; but a real treat that can be easily shared among the family—and can instill healthy habits that can last a lifetime.