You are busy, tired and burned-out by the end of the day. I get it. I really do.

But, family meals are too important to skip. Eating together has always played a key role in training kids and keeping families healthy.

If you don’t know, we spend a lot of time together as a family. Even when Knick is busy with coaching and I’m stretched thin, we still eat 99% of our dinners together. It is easier to do this with little kids, since they will be busy themselves as they get older. But, eating together requires prioritizing family meals at all times. Understanding the importance of eating together as a family and how you can make that easier is the first step to establishing that priority.

September is National Family Meals Month and I am so excited to partner with the FMI Foundation to bring you this post on family meals.

Keep reading for some helpful tips and inspiration to get you started on making those family memories across the table.

Are Family Meals Really that Important?

“Home Cooking in America 2020,” by the FMI Foundation[1] notes the biggest reasons families don’t cook meals and eat together at home include lacking time, energy and inspiration. But, homemade family meals create a deep connection, can cost less and can be healthier.

It showed that during the COVID-19 pandemic:

• 40% of American adults say they are cooking more
• 23% are planning more meals in advance
• 18% are trying new dishes more often

Studies show that family meals improve fruit and vegetable consumption. My kids are always more willing to try vegetables if they see us (especially dad) eating them first. Family meals improve communication, teach table behavior and give us a set time to spend time together each day.

Whatever our new normal will be, we need to stay physically and emotionally fit. Family meals help with both. But, so many meals at home means we need to get creative with options for healthy, cheap and easy meals.

Cheap, Healthy and Filling Family Meals

I know all too well what it’s like to feel broke and in need of a cheap meal. Sometimes money gets tight and that’s when you need meal ideas that will stretch out those pay periods without sacrificing your family’s health. Rather than spend money on fast food, you can make cheaper dinners at home. My go-to cost-conscious meal typically involves:

Chicken: usually the cheapest by the pound of the meats, chicken is also one of the more nutritious—high in protein and low in fat. I try to find on-the-bone meat for around $.99/lb and boneless for under $2/lb. It can be added to pasta, grilled, baked or fried.

Green vegetable: Adding a green food to the plate adds nutrients and vitamins without starches or carbs. In-season vegetables are the cheapest and can be as low as $.99/lb. Asparagus, green beans, bell peppers (we eat these raw) and broccoli are all great vegetables to snag when they are on sale. You can also opt for a bag of frozen peas for $1. Kids are probably going to push back a bit on this, but it’s really important to keep putting green foods in front of your kids, despite their protest. I personally make my kids (over 2) eat at least one bite.

Potatoes: Not necessarily the healthiest vegetable, but kids do need carbs to fuel their incredible energy. Unprocessed potatoes are natural and filling. Sweet potatoes are the most nutrient-dense and are a complex carb. Potatoes are very cheap per pound (less than $1) and easy to roast with a little butter or oil, salt, pepper and seasoning salt. They should be started early, since they will usually take longer than the rest of your meal. If you are in a hurry, try microwaving for 3-4 minutes before putting them in the oven to speed up their cooking process.

For our family, a home-cooked meal of chicken, vegetables and potatoes will cost around $10. Add in something fun, like watermelon, and you can still stay under $15.

Not bad for a family meal, right?

You can switch it up with these cheap ingredients instead of the potatoes:

• Pasta noodles (Hearty Chicken and Noodles Soup or chicken parmesan)
• Rice (chicken stir fry or just as a side)
• Homemade bread (it’s cheap and delicious! Try my Perfectly Homemade Dinner Rolls)
• Tortillas (chicken tacos)
• Tortilla chips (chicken nachos)
• Beans (buy them dried in the bag for a healthier, cheaper option)

Fast and Easy Family Meals

I like to make complicated meals because cooking is an art form. But, sometimes you are short on time. Making pretty or complicated food isn’t the point. Sometimes we hold ourselves back because we put too much pressure on the process.

I reached out to Krista Marshall, creator of Everyday Moms Meals, and she stated it perfectly: “Putting a delicious meal on the table to bring your family together can be the best part of a busy day. No matter how simple the meal might be, the most important thing is everyone sharing time with one another, creating memories.”

My personal go-to meals when I’m in a rush are spaghetti and tacos.

It’s also a huge time-saver if I have the chance to make meals ahead of time for the freezer to heat up on another day for dinner. Meatloaf, quiche and chili are a few of my top homemade freezer meals. Even just freezing the cooked meat can be a huge time-saver (like cooked ground beef for spaghetti or tacos). I also tend to put big batches of chicken or burgers on the grill if I can, saving part of the batch in the freezer for a future meal.

Special Family Meals

Sometimes you can splurge—in time or cost—and those are special family meals! While all family meals are important, the special ones can be the most memorable. Some of our favorite ideas for changing up the scene include:

• Outdoor (picnic blanket in the backyard before we had a patio set)
• Our local cinema bar and grille or drive-in movie theater
• Party platters (they love crackers, cheese, sliced meats and wings they can self-serve)

Get creative with your family meals!

When I was a kid, my family ate a lot of meals together. However, some of the most memorable family meals I participated in were at my friend’s house—her parents would let the teens plan a themed family dinner we prepared mostly unaided and presented to the rest of the group. We did a drive-in Dog ‘n Suds while on rollerblades, a very wild Alice in Wonderland Mad Hatter Tea Party and other creative themes.

Eat More Meals as a Family

So, how many meals should you eat as a family?

According to the FMI: As many as you can.

The Journal of Nutrition Education and Behavior (JNEB) recently published a review[2] that sorted through over 1200 studies to look for dietary outcomes linked to family meals. The review found studies agreed on a noticeably higher level of fruit and vegetables during family meals and a lower number of sugar-sweetened beverages.

Did you know September is National Fruit and Veggies Month too? So, take this as your reminder that the goal is  1-2 cups of both fruits and vegetables for kids aged 2-13. Planting a garden has gone far in getting my kids excited about trying vegetables. Having them help make the meal really helps them want to eat it–but that’s a whole other can of worms for another post.

Keep bringing your family together for meals and check out the Family Meals Movement for more ideas and information!

Additional Sources:
<sub>1. FMI Foundation. (2020). Home Cooking in America 2020, a Special Report based on U.S. Grocery Shopper Trends.
2. Robson SM, McCullough MB, Rex S, Munafò MR, Taylor G. Family Meal Frequency, Diet, and Family Functioning: A Systematic Review with Meta-analyses. J Nutr Educ Behav. 2020;52(5):553-564. doi:10.1016/j.jneb.2019.12.012</sub> 

The post Get Your Crew Together: Science Says Family Meals are Important appeared first on MidKid Mama.

“This post on getting green foods into your baby’s diet has been sponsored by Gerber. All thoughts and opinions are my own.”

As a parent, you want your kid to eat plenty of green things and have a balanced diet. But babies often have an opinion about food as well. Out of our four kids, two did not like anything green when they first started trying out foods. Sometimes as a parent, you have to be strategic in order to get green foods into a baby’s diet. The NEW Gerber^® Lil’ Mixers are one way I can help my son expand his taste pallet.

Getting in the Green Foods

The first food I usually tried introducing to my babies after rice cereal was peas. Sweet potatoes and fruits are usually easier for babies to like, so the doctor recommended waiting to introduce those sweeter tastes until the baby ate veggies. Both Klay and Kaleb absolutely hated peas, green beans, spinach, or anything that even looked a tad bit brown (the color of orange baby food when it is mixed with anything green). So, I started mixing together just a couple of the 1^st Foods^® together. I might take peas and add just a spoonful to a container of sweet potatoes.

I’ve also made my own green veggie powder to mix into sweet potatoes but with Gerber, I can get this done quickly. Gerber 2^nd Foods^® made this mix and transition really easy because they often mix those flavors themselves. When they add in the green foods, the baby still tastes the sweeter veggie or fruit paired with it. Klay’s favorites were:

• Sweet Potato, Mango, Kale
• Apple, Avocado
• Carrot, Sweet Potato, Pea

Eventually, we even worked our way up to peas, carrots, and spinach (which were more green than he could handle at first).

Working Up to Food Texture (While Still Getting in Green Foods!)

Many kids struggle with texture, too. According to one study published in the Journal of the American Dietetic Association and looking at the eating habits of infants, 19% of 4- to 6-month-olds are picky eaters. That number jumps to 50% for 19- to 24-month-olds and only gets worse through toddlerhood. The dislike of vegetables starts early and often persists through childhood.

To combat this, many professionals encourage parents to avoid the “easy” solutions of the common children’s food menu (chicken nuggets, peanut butter and jelly, macaroni and cheese, etc.) and opt for as many nutrition-focused meals as possible. While the occasional “children’s meal” is okay, it is the consistent exposure to new tastes and textures that helps them develop a diverse palette. But, it can be really hard not to turn to the quick foods you know your baby likes.

Gerber does a really good job of helping babies move from the blended tastes to experiencing new textures by remixing mealtime with the Lil’ Mixers. There are 8 combinations inspired by homemade tastes with no artificial colors or ingredients.

They are so easy, and I know he will get nutrition in every bite! Lil’ crisp? Lotta crisp! Add texture your way. The texture is in a separate container, so you can custom mix the amount you want in the food (the food isn’t wasted if your baby isn’t feeling the extra texture!). Plus, some textures are best kept dry to keep them from getting mushy from being premixed in the food.

Klay is a huge fan. They offer the flavor of other Stage 2 foods, but with an additional texture for toddlers like him that are starting to outgrow purees.

You can explore the whole range of Lil’ Mixers by heading to Walmart and using this Ibotta offer! I go to Walmart for a convenient one-stop shop. We grabbed some of these while the auto center replaced the battery on our van. They are located in the baby food aisle, on the end of the Gerber food section.

Offering Green Foods as Snacks

Another tip is to make healthy foods (especially vegetables) the only option for snack time. Just offer whatever vegetable you are cutting up for dinner. If your kids are at all like mine, they will actually start to enjoy raw green beans, sweet peppers, celery, and carrots.

For babies, this can be difficult because they are hungry and don’t fully understand dinner is right around the corner. Gerber also has all kinds of snacks, like Veggie Melts^® snacks or veggie-filled granola bars, that even make snack time nutritious.

Once they are old enough to understand they can either eat the fresh vegetable snack offered or wait for dinner (around 2.5 or 3), it gets easier to make the vegetables an exciting treat. And they learn from each other. Klay has been more willing to gnaw on a green bean when he sees the older kids think it’s cool.

Keep offering the green foods and textures. Use Gerber to help with the transition. Over time, they will become familiar and your child won’t be as limited with taste. Use Gerber to help with the transition. Over time, they will become familiar and your child won’t be as limited with taste.

The post Getting Green Foods into Your Baby’s Diet appeared first on MidKid Mama.

Prep time: 10 minutes
Preheat Oven: 400° F

Season Salmon Fillets

• 2 large raw salmon fillets
• salmon seasoning or Old Bay
• paprika
• salt
• pepper

Season the salmon to taste (you will add a sauce on top, so go light on the salt). The easiest salmon fillets to bake evenly are ones that have somewhat of a consistent thickness, but aren’t really thin. We also prefer buying salmon with the skin still on (I don’t eat the skin, but my husband does).

Salmon Marinade Honey Sauce

• 2 Tbsp honey (optional for Keto eaters)
• 1 Tbsp olive oil
• 1 Tbsp butter, melted
• 2 tsp soy sauce

Melt butter in small dish and add other sauce ingredients. Spread on the salmon (make sure the sauce isn’t so hot it starts cooking your fish!).

Bake at 400° for about 15 minutes until completely cooked. You can test to make sure the fish is cooked by sticking a fork into the thickest part. If you twist the fork gently, you will see the layers of the salmon separate and flake, indicating that the fillet is cooked.

Delicious Honey Baked Salmon

This tasty salmon recipe has stood the test of time in our family. Even the kids like salmon, and this is my go-to recipe I almost always turn to. Broccoli, asparagus or green beans are my favorite sides to pair with this salmon dish. Fresh rolls or a loaded potato (baked or sweet) are also great sides with this baked salmon recipe.

The post Healthy & Delicious: Easy Honey Baked Salmon Recipe appeared first on MidKid Mama.

Pick and wash your greens. Remove any thick stems (especially for the larger, more mature leaves). Then lay them out on the dehydrator trays. Put the dehydrator on the lowest heat setting for herbs and let it sit for several hours or overnight.

The leaves will shrink and be very brittle. Stuff them into your cup for grinding/blending. Studies show, dehydrated leafy greens will retain quite a bit of the micronutrients, including high levels of carotene.

A whole cup stuffed with dried leaves will only end up about an inch or so full of powder. I’ve found roughly 1 teaspoon of powder equals about 10 large Swish chard leaves.

Surprisingly, Swiss chard powder has very little taste (even less than dried parsley). It can be used in place of parsley or in just about any sauce/puree without altering the taste much. I like to add it to sweet potatoes for my baby, top pizzas with it, add it to our pasta sauce, soups and more.

Of all the things I’ve dehydrated over the years, this is by far my favorite thing to do. It is easy and a very practical thing I use in so many dishes. I can never make too much Swiss chard powder!

This makes it so easy to sneak green nutrients into my kids’ foods. They eat their veggies, but this is just an extra boost. It’s really helpful for babies that don’t like green foods.

What do you like to dehydrate?

The post How to Make Swiss Chard Powder for Greens Boost appeared first on MidKid Mama.

Gourmet Yogurt Bowl Ingredients

You can plan ahead with a shopping trip, or just combine what you have on hand. Here are some great ingredient options.

• Yogurt (can be plain or any flavor, but I usually go with vanilla)
• Fruit
  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
• Seeds and Nuts
  • Chia Seeds
  • Almonds
  • Walnuts
  • Pecans
  • Sunflower Seeds
  • Soy Nuts
  • Macadamia Nuts
• Honey
• Coconut Flakes

Toasting Nuts or Coconut Flakes

To increase the flavor complexity, you can toast some of your nuts and seeds. Simply heat 1 tablespoon of oil in a skillet on medium high heat. Add the nuts or coconut. Stir frequently to avoid burning. Once the nuts or coconut is golden brown, you can choose to add a teaspoon of honey or maple syrup for a touch of sweetness.

Remove from heat and allow to cool completely on a wax paper.

Combining Your Flavors

Once you’ve determined your flavors, the easy part is layering them! For this bowl, I used vanilla yogurt, chia seeds, raspberries and toasted walnuts. The kids loved it too!

For more ideas on easy Keto eating, check out my post here!

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How to Make a Brat and Bell Pepper Skillet

• 5-10 large uncooked brats or sausages (we usually get 10 of the cheddar brats)
• 2-3 Bell Peppers (any color), chopped
• 1 onion (white or yellow), chopped
• 2 Tbsp olive or canola oil
• Salt, Pepper and Garlic Powder

Preheat oven to 350. Bake brats until cooked (about 12-20 min). While brats are baking, start rice (optional step for a non-Keto meal). When brats are nearly done cooking, heat oil on medium high heat. Saute onion and peppers. Slice cooked brats and toss into onion and pepper mix. Serve in bowls alone or topping seasoned rice.

Homegrown peppers are perfect for this meal! We love growing peppers here, but fresh peppers work best for this skillet (frozen ones are more mushy), so I buy them from the store in the off season.

For more on Easy Keto dieting tips, check out my blog post here. Have any easy, healthy family friendly meals you love? Leave a comment below!

Pin this recipe for later:

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The first week was hard and the second week was awesome. I lost 22lbs after those first two weeks. Then, my weight loss slowed to 1-3lbs a week. I’m now down 38lbs.

Sometimes it’s been really hard not to just throw in the towel and eat whatever I want. I’ve stayed strong with staying under 30 net carbs most days and under 50 on days I want to splurge a little more. The great thing is that I can really eat nearly anything I want—the carb count helps me have a goal. The thing I try to do, though, is push extra vegetables and water.

I’ve found that instead of including a starch on my plate (potatoes, fries, rolls, pasta), I just double the vegetables for most meals. The true secret is to have plans for when you are hungry or craving something. Here is a list of some of my go-to foods for my Ketoesque diet.

Easy Keto Snacks

Snacking is one of my hardest times because this is when I want chips or sweets.

String Cheese – Great if I’m actually hungry.

Almonds – I don’t eat a lot of Almonds since I use almond milk and almond flour. I’d rather not get nutrition from only one food source. But they are a quick and easy snack or a great salad topper.

Pistachios – Yum. But a bit pricey. I usually get the pre-shelled ones.

Soy Nuts – PERFECT crunch. Yum.

Macadamia Nuts – Roasted and salted are my favorite.

Celery + PB – Celery on it’s own (or even with Ranch) is usually a good snack, but PB if I’m craving something a bit more filling.

Hard Boiled Eggs – Eggs sometimes hurt my stomach (though now that seems to be less true), so it’s touch and go, but these are delicious when hungry and a great blend of protein and healthy fats.

Pork Rinds – Not necessarily the healthiest snack, but a source of protein, fat and no net carbs. They have a crunch and flavoring. Better than a bag of potato chips if you are craving a salty snack.

Quick Keto Breakfast

I’d say most mornings I don’t eat breakfast and sometimes just have coffee. Intermittent fasting (not eating between certain hours out of the day) can help with weight loss. But if I am hungry, here are my options.

Almost Bullet Proof Coffee – I’ve tried bullet proof coffee and it’s not for me. My version uses unsweetened vanilla almond milk, coconut oil, cocoa powder and a little sugar substitute (Monkfruit or Birch xylitol sweetner are really good). This isn’t my normal morning coffee and it tastes like a fancy mocha. You need to get an electric whisk for smooth blending, like this one:

*I’m an Amazon Affiliate, so any purchases made through my links will give me a small percent of the sales. All products I highlight are my own choice.

Granola Bar – I make my own with a blend of my favorite nuts, peanut butter, a little sugar substitute, coconut oil, cocoa powder and a Tbsp or two of mini chocolate chips. I mix it up, bake them in a pan and keep them in the freezer. I don’t know why they taste so much better cold.

Gourmet Yogurt Bowl – Simply dress up a sugar-free (preferably high-fat) yogurt for a fast and delicious breakfast, lunch or snack. Nuts, berries and coconut flakes make a wide variety of combinations.

Scrambled Egg Sandwich – Eggs are so good for Keto. I like to scramble mine early and then let it cook into a solid patty with no soft spots or crusty edges. Then I top it with cheese, tomatoes, onions and avocado, and then wrap in fresh spinach. Bacon is an extra bonus if I have it on hand. Sometimes I use Southwest Chipotle Ranch if I want a little more zing.

Keto Meals for the Family

The best meals are easily adjustable, since the kids and husband aren’t low carb. I don’t want to have to make two totally separate dishes in most cases.

Coffee Protein Shake – Check out my recipe here for my high protein shake. Packed with fresh spinach, healthy fats and protein, this is so good for you and the perfect meal after a work out! And it tastes good too! As long as you are keeping coffee frozen ahead of time, it is very fast to whip up and I can drink it while I make the kids’ lunch.

Keto Tacos – Tacos are so easy to make keto! Just skip any beans, rice, shell or tortilla. My recipe for Keto Chicken Tacos includes making a shell out of cheese! I also make taco salads and occasionally I splurge on a single Ranch flavored taco shell (8 net carbs).

Burgers – Easy to remove the bun and sweet sauces (no ketchup or BBQ). I can use mayo or Ranch as a sauce if I want one. I pile on the cheese and veggies and then use spinach or lettuce as the “bun.” The secret here is to get plenty of seasoning into the patty for a great flavor. Oh, and bacon if you have it!

Baked Chicken – I absolutely love the baked chicken at Lee’s (local competitor to KFC) and I’m working on my own version. Either marinate your chicken with spices (paprika, cumin, onion, garlic, salt) and melted butter or coat with oil and McCormick’s Montreal Chicken seasoning before baking. Both are delicious, simple and low carb.

Salad – Of course salad is a common go-to for healthy meals. No croutons or sweet dressings. And only fruit if you plan to splurge!

Dry Rub Wings – I’ve discovered a whole world of delicious wings that are completely Keto friendly (and I think I like them even better than the saucy ones). I will be posting my own dry rub wing recipe soon (fire!). And if you are going out, most dry rub wings are completely Keto friendly with about 1 net carb per serving!

Brat & Bell Pepper Skillet – Bake brats while you sauté onions and bell peppers in olive oil, garlic powder, salt and pepper. Cut up cooked brats into ½” slices and add to the pepper mix. We eat one onion, 2-3 bell peppers and 10 brats as a family. I also sometimes cook seasoned rice to add to the kid’s and husband’s plates.

Side Veggies

Here are some great keto-friendly veggie sides that will help you stay full and provide great nutritional value. Most veggies are also great as a raw side.

Broccoli – Just steam fresh broccoli and add salt+pepper.

Cauliflower – Roast on a baking sheet at 450° with olive oil, salt and pepper, flipping after about 7 minutes.

Stir fry – Throw together just about any veggies in oil with garlic powder, salt and pepper.

Green beans – steam until nearly cooked and then finish by sauteing in butter, salt and pepper.

Roasted Carrots – Don’t get a double serving of carrots, because they are a higher carb veggie, but adding them to dishes or roasting them in olive oil with salt and pepper will add a delicious flavor boost for many Keto meals.

Peas – For a fast side, just boil frozen peas and add a bit of salt.

Celery Sticks – Especially good as a side with chicken wings or burgers.

Keto-Friendly Treats

Another secret to not breaking Keto is to still have treats on a daily basis. I want a sustainable diet, not punishment. Now most of my treats aren’t really bad for me. So this is huge.

Raspberries – YUM. These are low carb for fruit (about 4 carbs for ¼ cup). I’ve always loved raspberries. Blackberries, blueberries and strawberries are very similar net carbs, so pick your favorite as a treat!

Bing Cherries – YUM again. Another favorite fruit. This one is a bit more of a treat though, because they are usually pricey (especially out of season) and they rack up almost a full net carb per cherry. But, they are still a better health choice than M&Ms or Doritos (about the same net carb count), which are my two biggest splurges (see below).

Other Fruit – Fruit like watermelon, apples and peaches are really good, but also pretty high in net carbs. I will have small pieces as a treat, but not on a regular basis. I’m less temped by them anyways. When I do reach my goal weight, I’m going to try upping my max carb count to 100 and see if I stay that weight or gain. So more fruit may be in the future. Again, the goal for me is sustainable and nutritious eating habits.

Wine – Definitely a treat at the end of a long day. Pinot Grigio or Cabernet are my typical choices, since they are low in sugars (about 4 net carbs for a glass). Red Moscato is a treat if I’m craving something sweeter and I often mix it with some cab for a red blend because it is a bit sweet for me.

Keto Friendly Cheats (Non-Nutritious)

Okay, sometimes you are craving something bad and you need the feeling to ease up. I try to eat mostly nutrition-packed foods, but there are occasional days I “cheat” with a sugar substitute food. My top three choices for those days you are feeling weak:

Breyers Smart Carb Almond Ice Cream Bars – YUM. 8 net carbs a bar isn’t too bad for a desert that tastes like completely normal ice cream and chocolate. You would never know it was any kind of low carb food.

Enlightened Mint Chip Swirl Bars – I’ve tried a few of the Enlightened products, and so far this is my favorite one. I wasn’t a fan of the peanut butter ones or the brownie ice cream because they tasted like dieting deserts. But the mint ones are really good and refreshing (and only 7 net carbs!).

Sugar Free Gatorade – You know sugar free doesn’t mean it’s good for you, but if you are craving a juice or sweeter drink, the sugar free Gatorade is Keto friendly with no carbs. It will help you stave of cravings and keep burning fat instead of storing it. A sugar free energy drink is the same way.

Micro Splurging on the Keto Diet

So even with great meal choices, healthy treats and “cheat” options, I still sometimes struggle. I was surprised by how much I missed certain foods. I thought it would be pasta, bread and rolls, but for the most part, it’s not! Knowing the general net carb count of each item means I can sometimes have one (or 5) of the things I’m craving most and still stay within my carb count for the day.

I try to avoid these in general. But I’ve found that when I completely cut myself off, I binge on these bad foods when I finally give up the diet. So, here’s to hoping that a few splurges help me stay on track. Since I’ve been doing this, I find that I honestly want much smaller portions of these things than pre-Keto.

Ranch Doritos – I did not know how much I liked Ranch Doritos until I started Keto. About 1 net carb per chip, so I may eat 4 or 5 chips now to stave off this craving.

Peanut M&Ms – For some reason, this is the only form of chocolate I really miss right now. I keep a bag in the cupboard. Each one is a bit over a carb, so I usually keep it under 8 when the craving hits.

Baked potato – A loaded baked potato is my favorite. I found out the other day that about ¼ cup of potato is around 10 carbs. So half of a very small potato with butter and cheese isn’t a terrible way to add a carb back onto a Keto plate. Again, not a regular thing (I’ve done this once in 9 weeks). I eat the skin for more fiber (fewer net carbs), but I’ve always done that!

Mozzarella Sticks – Whenever the kids get mozzarella sticks, so do I. Each fried/breaded stick (like what you get at Arbys) runs about 10 net carbs per stick. So one or two depending on how the rest of the day went.

French Fries – Stealing a fry or two is enough to stave off cravings. And I’m only tempted by my favorite fries, like the ones at O’Charleys or McDonald’s.

Pizza – I thought pizza would be a huge craving, but it’s not too bad. I haven’t found a Keto pizza recipe I like yet (not a fan of the parmesan crust recipe, but I need to try a cauliflower one). Whenever we get the kids pizza, I will just have a crust or a couple bites (around 10 net carbs because a whole slice is over 30!). Again, I find it doesn’t take much to lessen the craving.

Tricks for Making Keto Easier

• The first week I really didn’t cheat or splurge on non-Keto (and healthy) foods at all. It was HARD. But, I think that helped me a lot. It felt like a major shift in my eating and my body finally got off the crazy carb and sugar addiction. Also, I had already quit soda the year before, so I only had major food cravings to fight (not sure I could have done both during the same week).
• Before starting, I planned out what foods I could eat. Thinking about foods that were good for fueling my body was easier than thinking about all of the foods I couldn’t have.
• I memorized the basic net carbs of my normal foods to help me count quickly throughout the day. I check myself occasionally just to make sure I have the right counts. It’s amazing how fast you can Google the net carbs of anything. Once you get a feel for certain meal counts, you don’t even really have to count for the day (just check yourself every so often).
• Push water like crazy! A gallon a day will drastically reduce how much you want to eat. If I’m really craving something or super hungry, I drink a glass of water first.
• Know what you can eat out or at parties. I can’t stand feeling like I’m one of “those” people with the restrictive diets. Even though I’m eating Keto, I haven’t had trouble finding something just about anywhere. Go for the dry rub meats or veggies. Most places will do a lettuce wrap instead of a bun. My favorite places to eat out are Five Guys (cheese, bacon, mayo and all the veggies in a lettuce wrap), Wendy’s burger or baked chicken (in a lettuce wrap), Lee’s baked chicken, Buffalo Wild Wings Chipotle BBQ dry rub wings, Qdoba salad bowl (no rice or beans), etc. There are lots of choices.
• Don’t get overly caught up in veggie counts. This is where I may veer from Keto, but just about any vegetables (plus tomatoes and minus potatoes) are fair game to me. I’m going after nutrition over the diet.
• Don’t push unhealthy fats or sugar substitutes. Again, where I veer from most Keto. The only fats I push are fish, avocados and sometimes coconut oil. I use butter and rendered meat fat in my cooking, but I’m not including huge scoops of it into most of my recipes. I only use a sugar substitute when It’s really needed to make a recipe palatable.
• I’ve found I usually don’t even need 10 carbs per meal when I’m packing in the veggies and meats, so that keeps me under 30 carbs most days. This means on days I’m struggling or want to splurge, I easily have 20 carbs for the treats, cheats or splurges. I think it makes it easier to maintain when you don’t feel boxed in.
• Also, increase weight lifting. I already worked out a lot before Keto, which really helped amp up the weight loss when I started eating right. And cardio is good (this is what I teach), but increasing the weight lifting will help a lot with toning. I do free weights or the row machine after most classes. I try to focus on one part of the body (arms, abs/back, legs) per gym day (at least 3x a week).

The post Why I Went Basically Keto and How to Make it Easy(er) appeared first on MidKid Mama.

*For the best flavor, season chicken and mix up fresh salsa at least an hour before cooking.

Keto Chicken Tacos Ingredients

• Seasoned Chicken (see instructions below)
• Mexican blend cheese (or another cheese blend), shredded
• Cooking oil of choice
• Avocado
• Tomatoes
• Onions
• Jalapenos
• Lime
• Fresh Cilantro
• Sour Cream

Seasoning for Chicken

• 2lbs Chicken, diced or cubed into small pieces
• 2 Tbsp cooking oil of choice
• Lime juice of half of lime
• 2 tsp Onion powder
• 2 tsp Cumin
• 1 tsp Paprika
• 1 tsp Ground red pepper
• 1 tsp Garlic powder
• 1 tsp salt
• 1 tsp ground black pepper

If possible, add seasonings and oil to chicken in a Ziploc bag, mix well and let marinate for at least an hour. Heat about 2Tbsp of oil in a medium or large skillet on medium high. When oil is hot, add a single layer of seasoned chicken and cook thoroughly. Remove chicken from heat into a separate dish to start the “taco shell.” Add another tablespoon of oil and repeat with the rest of the chicken, removing after it is fully cooked. Add more oil until it is more than covering the bottom of the pan.

Creating Keto Taco Shells

When the oil is hot, add a pile of about 1/2 cup shredded cheese (I like to shred my own to avoid any additives that keeps the cheese from sticking in the package). Allow the cheese to melt and slightly spread out. Start scooting a spatula under the cheese to keep it from melting to the pan. When cheese is starting to looked fried and golden (about 2 min), pile the chicken into the pile of frying cheese. Fold the melted cheese in half and remove from the heat. Top with the remaining (optional) ingredients for a delicious taco.

Keto Friendly Fresh Salsa

This is totally optional for the Keto tacos, but I like to mix up my veggie toppings into a quick fresh salsa to help the flavors combine. Dice your tomatoes and onions, add salt, pepper, a bit of lime juice and fresh cilantro. Mix this up at least an hour before if possible so the flavors have time to marinate in the refrigerator.

Combine all of the ingredients into a delicious Keto Taco.

Variations on this Recipe

We don’t all eat the same way here at my house. Use the filling in regular taco shells or tortillas (for non-Keto friends and family). If you feel like cheating a little bit, you can always put the Keto taco into a crunchy Ranch tortilla shell (my FAVORITE) for just 8 carbs more and feelings of normalcy. Or make one Keto taco and the rest into a taco salad to boost the nutrients.

Don’t forget to Pin this for later too!

The post How to Make Delicious Keto Chicken Tacos appeared first on MidKid Mama.

One meal they eat like they haven’t seen food in weeks and don’t believe you are planning to feed them again, but the next three meals they just pick and push. And they are always asking for a snack between meals!

What’s a poor mom to do?

Healthy Food at Set Meal Times

At first, I tried to force it, but then I read an excerpt from a book that totally changed my thinking.

Someone in a moms group passed it on, and now I can’t remember the book at all. It says kids in this early toddler stage are just starting to explore their bodies and learning how to care for themselves. They don’t really understand hunger or that they need to eat.

The book encouraged parents to let kids eat as much or as little as they wanted during this stage (about 14 months to around two years old), but it discouraged snacking. Set meals at set times so the kid would learn how to eat.

I did it, and the stress of food suddenly eased up a lot.

When the child is too young to fully communicate a want (or even understand it), offering about three choices on the tray three times a day has worked well.

Klay (16 months) is in this stage right now. The other day I put shredded chicken, bananas and cooked brocoli on his tray. At first he wasn’t thrilled, but I left him with it for a bit and he gave in and ate the bananas. Some meals he cleans the tray. Eventually, over the course of days, the kids get enough to eat.

The book said even if the toddler seems to barely eat for two or three meals/days, it’s completely normal and they will make up for it later.

Early Childhood Food Choices

My kids absolutely love “good food.”

And by that, I mean boxed mac&cheese, PB&J, chicken nuggets, frozen pizzas and pizza rolls. When I put time and effort into my cooking (which is about 80% of the time here), I also have to put time and effort into getting them to eat it.

Now that they are a little older, I have expectations for the minimum they should eat each meal. Usually, they have to stay in their seat until it’s gone. Common exceptions are at parties and get-togethers where they are just really distracted. Of course, it’s also different if they aren’t feeling well.

Sometimes I save rolls, fruit or offer a dessert that they can only have if they finish their food first.

To give an example of their dinner plate: I typically give them about 1/4 c of meat pieces, a few (like 2 or three) veggies and then a starch (pasta, potatoes, etc.). In total, there is less than a cup of food on their first plate and they can always have more. Even the kid that doesn’t like broccoli is supposed to eat his two pieces. These two excerpts from the NCBI explain how important it is to not give up on offering those unliked foods:

“Parents act by teaching children in different ways how, what, when, and how much to eat and by transmitting cultural and familial beliefs and practices surrounding food and eating. Parents’ influence is significant: it is reflected both by what is on the plate and the context in which it is offered.”

“Neophobic tendencies can be reduced and preferences can be increased by exposing infants and young children repeatedly to novel foods. Children need to be exposed to a novel food between 6 and 15 times before increases in intake and preferences are seen. A recent study found that repeatedly exposing children to a novel food within a positive social environment was especially effective in increasing children’s willingness to try it. These findings suggest the importance of both the act of repeatedly exposing children to new foods and the context within which this exposure occurs.”

National Center for Biotechnology Information, Early Taste Experiences and Later Food Choices

They still get McDonald’s or a peanut butter and jelly picnic with a side of grapes and string cheese. But I already know they like those things. It’s the grilled asparagus, fresh spinach salads and raw tomatoes they need exposure to.

As a kid, we didn’t eat a wide variety of things because my dad was a very picky eater. It took me a while into college and adulthood to expand my taste buds (and my brother is still a very limited eater). I want my kids to have a healthy appreciation for good food. And I hope they won’t be afraid to try new things.

The Power of Snack Time

There is something magical about snack time, though. I realized when they were still pretty little that they got desperately hungry as I was cooking dinner. At first, I would tell them to wait for dinner because I didn’t need anything making that harder or taking longer. I definitely didn’t need them less hungry for dinnertime.

But, then I got a great idea. I started offering them whatever vegetable I was cutting up for dinner. Hungry? I have raw broccoli right here. Or, you can try a raw onion piece. I almost always have a vegetable that can be eaten raw.

When they wrinkled their nose and ran out–no problem (I didn’t really want to give you a snack anyways).

And do you know what happened? These crazy kids started taking me up on my offer. They were eating raw mushrooms, tomatoes, bell peppers, green beans and more. And they were excited about it! So was I, but I didn’t let on…

When they saw I didn’t care (and was almost begrudging about the vegetable snack), it piqued their interest. Even though I was happy they were eating veggies, I never let on that it was a good thing (reverse psychology here). And there was a power about snack time that made those foods seem especially tasty.

And, when one thinks it’s an appealing offer, it rubs off on the others. Kniya liked it first, so the boys started trying it too. Last night, Klay and his 4.5 teeth gnawed a green bean to bits just so he could be one of the big kids. And, he ate that raw bean like it was a piece of candy.

Occasionally, they do have “normal” snacks. Granola bars, pretzels, goldfish, animal crackers, fruit and other snacks are special around here. I really prefer to include them on the lunch plate, rather than give them their own spotlight in the afternoon. Kids love to fill up on processed foods. I also take snacks like that to the park or zoo, since they are easy to pack.

They still sometimes balk during meal time at those same vegetables, but it has gotten a lot better. And, I found that outside, they love to try new things straight out of the garden. Growing our own food has added even more excitement to trying raw foods.

If they eat a bunch of raw veggies for snack, I usually let them choose if they want any more on their plate for dinner. Usually, after about 10 raw green beans, I will let them pick.

It also helps a ton when they see us eating the vegetables. Like they want to watch us eat it first to ensure it isn’t poisonous. Dad has about 2x the cred I do.

The post The Secret Art of the Snack appeared first on MidKid Mama.

Forget buying pre-made mixes or ordering an overpriced smoothie likely loaded with sugar. This High Protein Shake tastes good and is loaded with nutrients.

High Protein Coffee Shake Recipe

Prep for this recipe by freezing coffee ice cubes. This will give you a lot more flavor than ice alone. Buy a silicone ice tray and freeze them at least a few hours ahead of time. I like to brew my coffee strong and freeze it black.

You can get your own silicone molds here (please note, I am an Amazon Affiliate and by using this link, I may get a small commission):

Once your coffee is frozen, you are ready to go.

For the rest of the shake, you will need:

• 1-2 cups fresh spinach leaves
• About 6 coffee ice cubes
• Unsweetened vanilla almond milk
• Protein Powder (Cookies and Cream, Chocolate or Vanilla)
• Coconut oil (optional)
• Avacado (optional)
• Dried and pitted dates (optional)
• Chia seeds (optional)

Start by filling your blending cup with the spinach first, followed by either fats for Keto (avacado and coconut oil) or the dates, your scoop of protein and then almond vanilla milk (roughly 1/2 cup). Blend this together until smooth. If this is getting too full for the blender, you can set some aside in a cup in the freezer to mix back in later. Add your coffee ice cubes and blend again. Taste your fully blended mixture and adjust for sweetness (more coffee cubes or more almond milk–you can also add creamer or artificial sweeteners if you really need it sweeter). If you want to add chia seeds, stir these in last.

This recipe has just a little sweetness and great coffee flavor. If you are Keto, don’t add the dates. They are so delicious in it, but aren’t worth the carb count. Make sure you are picking a protein powder that is very low carb. I really like the taste of this one:

Once you’ve made this a few times and know how you like it, it is incredibly fast to whip together. This is the perfect thing to whip up when I get home from the gym and need a fast fill. I usually make it so I can make the kids lunch without feeling crazy. This Ninja Blender Set has been the perfect kitchen appliance for whipping up big shake batches for football players, cookie dough and these personal shakes. I absolutely love the versatility:

Pin it for later and let me know how yours turns out!

The post High Protein Coffee Shake appeared first on MidKid Mama.