Choosy Kids

By: Lindsay Dawson, Choosy Kids Social Media Account Manager

Earlier this year, I began to tell my story about living with Type 1 Diabetes. I talked about my diagnosis, my victories, my struggles, and the means by which I overcome those struggles. I assure you, not much has changed between then and now.

The last few months have been difficult. My body trends are changing, and with that comes the very delicate guessing game of which settings on my insulin pump to change, which to keep the same, and which ones are no longer necessary at all. I think (fingers crossed) I’m beginning to see the light now, but after nearly 2 months of consistently low blood sugars, even a little progress is something I celebrate.

Diabetes is a full time job. It doesn’t take a break while you’re sleeping; it doesn’t pause while you’re at the gym; it doesn’t rest while you’re at work or stop when you’re playing with your puppy. Anniversaries, holidays, vacations, errands, cleaning, getting sick: Diabetes will play a role in the most tame and the most exciting moments of every day life. Diabetics must constantly be prepared to deal with a variety of side effects of the disease. More so, Diabetics must also be prepared to deal with the temptation to give up.

For me, that temptation arises more than I’d like to admit. However, in spite of the ups and downs of the disease, I have something incredibly special that gets me through.

I have the most incredible circle of support. Last December, I had to go to the ER because my blood sugar was dangerously high. In those foggy moments of fear, I looked to my best friend for support and encouragement. She was comforting me, making me laugh, and telling me that everything would be all right. I don’t think she realized, though, that the most outstanding part of it all was her presence. She was there for me, sitting by my side at midnight in the ER, knowing that she had to be at work early the next day but caring more about my situation than her own.

She is the reason that I don’t give up. She and the hundreds of others in my life – family, friends, loved ones, acquaintances, fellow Diabetics – humble me with their support, cheers, and encouragement. The day after I got home from the ER, I wrote the following Facebook post that summed up everything my heart had been feeling:

November is National Diabetes Awareness Month, a time when Diabetics come together to celebrate their successes, find courage to overcome obstacles, and encourage overall awareness about this chronic disease. I think all Diabetics would agree with me that having a strong circle of support is one of the most beneficial therapies for the disease. I couldn’t do this without those I love.

This November, I challenge you to learn a bit more about Diabetes. The statistics surrounding this disease are astronomical. In 2014, 387 million people were reported as having Diabetes; by 2035, this will rise to 592 million (International Diabetes Federation, 2015). In 2013, “more than 79,000 children developed type 1 diabetes” (International Diabetes Federation, 2015). I can only imagine how that will grow in the next report. In the meantime, Type 1 Diabetics are celebrating the month of November by showing others what the disease looks like to them in a campaign called #T1DLooksLikeMe.

Finally, World Diabetes Day is November 14th. On this day, Diabetics raise their voices and encourage everyone to wear blue as a symbol of hope and a call to action for a cure. With more awareness, more research, and more education, we believe that this disease can finally make Diabetes a thing of the past.

Choosy wants us to be the healthiest and happiest versions of ourselves, and that’s where your part in my story comes in! This month, I encourage you to show support for those in your life. Whether you know someone with Diabetes or not, I’m sure each one of you has something you struggle with. Thank the people who help you make it through, and lend a shoulder to those who need your support as well. Choosy has been an incredible role model and Health Hero in my circle of support. Who would you say has been your biggest encourager?

References: International Diabetes Federation. Key Findings 2014, 2015. Web. 29 October 2015.

About the Author: Lindsay Dawson earned her Bachelor of Arts in Theatre Studies and a minor in vocal performance from West Virginia University in 2012. In May of 2014, she graduated from WVU with a Master’s of Science in Integrated Marketing Communications. She has enjoyed working for several non-profits, and in addition to her position with Choosy Kids, Lindsay is currently employed as the Outreach Coordinator for Ronald McDonald House Charities of Morgantown, WV. Her ultimate career ambitions inspire her to combine her love of the arts with her passion for marketing, leadership, and civic engagement.

By: Heather Dyson

Many parents come to me worried that their child is not getting all of the nutrients they need for proper growth and good health, especially if their child is a “picky” eater. There are a number of different vitamins and supplements available for kids in fun shapes and tasty flavors. But parents often wonder, “Is it worth it? Does my child really need it?”

Requirements for supplementation vary depending on the child’s age. Both breastfed and formula fed infants meet most of their nutritional needs. Once your child transitions to solid foods, it is important to offer a well-balanced diet, including plenty of fruits, vegetables and whole grains, which will go a long way to helping them meet their nutritional needs. Even “picky eaters” often get enough vitamins and minerals, but a children’s multivitamin might not be a bad idea if you are worried your child does not eat enough variety. Just be sure to choose one that is made specifically for children, such as L'il Critters or Flintstones brands.

It is recommended that exclusively breastfed infants be supplemented with 1 mg/kg iron at about 4-6 months when it is believed that baby’s iron stores become depleted. Breastmilk does not contain iron in amounts that are recommended for infants. However, many feel that since breastmilk is a complete food for infants, supplementation is not necessary, especially if baby is starting solid foods. There are many foods that will provide iron for babies, including meats, eggs, dry beans (such as pinto, garbanzo, kidney, etc.) and fortified whole grain cereals. Formula is fortified with iron so supplementing is not necessary for formula fed babies.

Another vitamin that is often recommended for infants and children is Vitamin D. We get most of our Vitamin D from the sun, however in the fall through spring months we cannot get enough sun to make the Vitamin D we need. Also, the sunscreen we use to protect our skin from harmful rays also blocks the rays we need to make the vitamin. Infants can be supplemented with 400 IU of vitamin D per day and children over the age of 2 with up to 800 IU per day. Be sure to buy a children’s version as Vitamin D supplements are sold in many different dosages. Enfamil’s Vitamin D drops are a good and safe choice.

Always speak to your pediatrician or a Registered Dietitian before supplementing your child or if you are concerned about your child meeting his or her nutritional needs.

About the Author: Heather Dyson is a Licensed and Registered Dietitian who currently focuses on counseling patients with a variety of health situations, and in ages ranging from infancy to elderly. Click here to learn more about Heather.

By: Lindsay Dawson, Choosy Kids Social Media Account Manager

Kindness comes from the heart and at Choosy Kids, we promote keeping your heart healthy. It doesn’t always have to happen through nutrition and exercise, but sometimes just a good deed can fill your heart.

I’d like to tell you a story that I shared on my personal blog in June of 2014 as it relates to kindness. Enjoy!

Last summer, I met a neighbor named Carrie, a 95-year-old woman with enough spunk, energy, love, dance moves, and kindness to fill the world. We had tentative conversations at first, turning into sweet acquaintances and talks about the weather.

Since our initial meeting, though, she and I have developed a little rapport. Some days, I think she waits for me to pull in the driveway, just to eagerly greet me with a quick “Hey, neighbor!” and a smile. During our very cold and snowy winter, she’d stand in her doorway and wave, grinning ear to ear. I knew she was special then. Carrie reminded me of another sweet neighbor I had growing up; she acted like a grandmother, and meant more to me than I was ever able to tell her. They both reminded me of the glorious possibilities that exist when you open your heart to another person, unapologetically.

In her sweet nature, Carrie began to bring me “gifts”. She’d meet me in the driveway with a Klondike Bar, a Rice Krispy Treat, a handful of Root Beer Barrels. Now, she bangs right on my door – which is sometimes incredibly startling – and hands me her next gift. I began to photograph and post these on my Instagram account, using #giftsfromcarrie to track the images.

These gifts – small, unwrapped, and seemingly ordinary – have filled my heart in a way I can never accurately describe. It overflows. It bursts. Her small acts of kindness are not small at all. They fill my world to the absolute brim, and I made it a personal mission to get a photo with her. I wanted to introduce her on Instagram and my #giftsfromcarrie followers…an unveiling of the serendipitous source of all these kind-hearted gestures. When I asked her for a photo one night, she excitedly put her arm around me and grinned. She asked “Can I do this?” proceeding to stick her tongue out. Of course!, I said. So we took two. A nice one – which I love – and a silly one!

The course of our friendship has been hilarious and entertaining, in the very least. Her sincerity and charm is absolutely captivating. Her wit and liveliness is contagious. She’s a rarity. To witness her character is to experience the exact reason we exist…to build and cultivate breathtaking relationships with those around us.

Carrie is a gem. She’s given me far more than the simple gifts I photograph for Instagram. She’s given me inspiration to never stop moving, caring, and dancing on my front porch – as she does. She’s taught me that a gift does not have to be beautifully wrapped, extravagant, or even planned to be meaningful. A “hello” and a smile can do more for a person’s soul than you may ever know. These are her gift - to me and to each of us. So please, please, please take something away from this remarkable woman with a stunning story.

Please accept these gifts from Carrie.

I am sad to share that Carrie passed away in April of 2015, but through Lindsay’s words, her kindness will live on forever. Even little ones can learn from this story as the #giftsfromcarrie weren’t expensive, but came from the heart, which is where kindness is derived.

Choosy Kids would love for Carrie’s story to be shared through other acts of kindness and tagged with the hashtag #giftsfromcarrie. No act of kindness should go unnoticed, whether big or small, young or old.

This piece was originally posted on StrongTots as part of the Kinder by the Child project!

By: Christine Cox, The Choosy Mommy

My baby, Cam, is almost 7 months old now (actually he’ll be 7 months on Christmas Day!) He has come a long way since he was born 7 weeks early due to me having HELLP Syndrome. You can read more about his birth on HELLP Syndrome: Knowing About It Could Save Lives.

Cam spent 13 days in the Neonatal Intensive Care Unit (NICU). These were the hardest 13 days my husband and I ever experienced. But they were the first 13 days of Cam’s life and we had to be strong for him.

Luckily we had a team of wonderful doctors and nurses caring for Cam when we couldn’t be there. We made sure we saw him every day but couldn’t be there 24/7 because my husband still had to run his business and I still had to care for my then 2 year old daughter, Capri, at home.

I learned a lot about premature babies in those 13 days. Those two weeks opened my eyes to a whole new world of experiences and firsts – especially as a parent of two children now. And this sensitive time in my life broke me because it was so hard to see the other tiny babies in the NICU just fighting for a chance to live…any parent’s fear. I realized that we take a lot of things for granted, like assuming that infants know how to eat, breathe, swallow and suck and to do some of those things simultaneously! I prayed for Cam to learn as fast as he could to do all of those things just so he could come home sooner but I knew he would learn at his own pace.

We all feel helpless in these kinds of situations because the baby’s fate is usually out of our control. But in case you or someone you know ever becomes a NICU parent, here are some tips for managing this experience.

Eat Healthy - At Choosy Kids, we talk about eating healthy all of the time, but at this point in Cam’s life, he was just learning HOW to eat. Since he was born at 33 weeks, he was supposed to just be learning how to do those things in the womb, but instead, he was forced to learn them on the outside. It was amazing to watch him learn how to do this with the help of medical equipment, his doctors and nurses, but I needed to help too. Eating was a big deal for him. For some reason, he wasn’t able to digest the formula they were giving to him in the beginning (I didn’t even start to pump yet because I was still recovering). But once he got breastmilk, his body adjusted and was able to digest it a lot better. I had to watch what I ate to ensure I was providing the best for him through my milk and still to this day have to watch my dairy intake, as it doesn’t agree with him. The most important thing a mom can do is to FEED the new infant, whether by breastmilk or formula, to establish an early loving relationship. But if you are breastfeeding, make sure you eat a healthy diet and up your calorie intake as suggested by your doctor to ensure you are sharing enough calories with your baby. Also remember to drink a ton of water – you’ll need it!

Just Breathe - Cam also had to learn to keep breathing while he was eating. There were a couple of times that he had bradycardias, or heart rate dips, while he was eating but we were lucky in that he pulled himself out of them. Some babies need to be touched to be reminded to breathe again. “Bradys,” as they call them in the NICU, are quite common. Unfortunately, every time a baby has one, he/she had to stay in our NICU another 5-7 days for monitoring (situation could vary depending on location). This was the hardest thing for me because every morning when I would call to check on him, I prayed he didn’t have a brady because I knew it would just add on extra days to his stay. As a parent, you need to remember to just breathe too. Babies can sense a lot of emotions so if parents are tense and stressed while visiting their NICU infant, they will sense those feelings. Take time throughout your day to just decompress, let out your feelings and just breathe deep.

Be Strong - As a parent, there is only so much I can do with a child in intensive care, but I knew I had to be strong for Cam, Capri, and my husband because they were just as much as part of this experience as I was. To me, being strong meant looking forward to tomorrow as it was one more day closer to Cam coming home. Being strong meant not blaming myself for his early birth because it was out of my control. And finally, being strong meant just being there for him. Holding him, bathing him, even putting clothes on him…these seem like minor things, but he was so little so I had to be confident in my abilities and tell myself that I had the strength to do these things for him.

If you are currently a NICU parent, there are many resources available for you at the hospital. Talk to the nurses and social workers about your situation to ensure you are NICU strong. Choosy Kids also has a CD for babies called Our Special Time. The focus is on daily routines and active learning for early brain development and body awareness, which is perfect for all babies!

Additionally, if you are pregnant, learn more about HELLP Syndrome so you know the warning signs.

I’d love to hear your NICU strong story if you were in this situation. And even if you had an uncomplicated birth experience, how did you overcome any early issues with your new infants – whether it was eating, sleeping, etc. We are all parents so we are in this together!

About the Author: Christine Cox is the blog master and The Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.

By: Christine Cox, The Choosy Mommy

I can finally say that Capri is fully potty trained! It took us awhile, but we rarely have any accidents anymore. I am beyond happy that she has mastered these skills, but as soon as she is finished in the bathroom, she just sprints away, back to whatever she was doing prior. I get it…going potty interrupts her playtime, but we really need to work on just one thing before she gets back to playing – hand washing!

I stand there and wash my hands after I take care of her and her potty, so I am sure she knows what I am doing. But for me to convince her to take one more minute out of her playtime to do this is a nightmare. In her mind, she isn’t dirty because she always washes her hands when she is ooey, gooey or sticky. She just doesn’t recognize the importance of washing her hands after using the potty because germs can’t be seen.

Hand washing is by far the best way to prevent germs from spreading. I have noticed so many friends of mine posting on their Facebook about how their children are sick and most of these children are around others either at a childcare, preschool or regular school. Not to mention it is starting to be cold and flu season again so hand washing becomes ten times as important. Germs spread so fast in close-knit environments because we all know children improperly cough or sneeze (they don’t cover their mouth) or they touch an already contaminated object and put their finger in their nose, mouth or rub their eyes. At least when children are around each other, they can “see” that someone is sick and can gain a better understanding of germs. However, toddlers don’t even understand what a germ is and a lot of children, no matter the age, don’t understand the importance of stopping a germ in its tracks until they are already sick and it is too late!

Hand washing is a habit that starts at home. And it is going to start in my home NOW! I don’t want to scare my little girl with the “germ talk” but I most certainly am going to mention to her “don’t touch – that is germy” when she is interested in touching yucky things and I will move forward from there with hand washing.

My 3 year old loves Choosy so I am going to show her Choosy’s steps to hand washing and leave it in the bathroom. Maybe if she sees Choosy doing this, she will imitate it and do it too. I think I will also hang this poster up so that she can see Choosy washing his hands.

Additionally, Choosy Kids has a wonderful new song about washing your hands. Check out this video featuring Choosy Trainer, Courtney, at the recent 2015 conference for National Association for the Education of Young Children (NAEYC), demonstrating “My Hands Need Washed.” Want to download your own copy of this music? Click here to buy it. You better believe I will be playing it constantly in my house and sing it while we are washing.

By the way, did you know that December 6-12 is National Handwashing Awareness Week? Check out these additional resources from Henry The Hand.

How did you teach your children about germs and washing their hands? I would love to hear your tips!

By: Holly L. Goroff MS, RD, CDN

As an experienced dietitian in both clinical and community nutrition, I don’t have many rules when it comes to health and wellness. I have the information, ability to motivate, perspective and strategy. I find empowering people with these qualities to meet their wellness goals is MUCH more effective for success then giving a bunch of rules, ‘do’s and don’ts’ and a meal plan. That said, I do have a one rule that I believe is crucial when trying to get young children to eat healthy: No two meals for any one meal time.

I work with both adult and childhood obesity clients and hear this all too often - ‘I want to eat healthier but my kids don’t like it so I make something for me and something for them’. This should not be the case as everyone in your family should be eating the same healthy meals.

No two meals for any one meal time means if one member of the family is trying to eat healthier and meet their wellness goals, and are making meals that help accomplish those goals, then that should be the dinner for the whole family.

It should NOT be the case that the healthy dinner is made for the person trying to lead the healthy lifestyle and the children are provided mac and cheese, for example, because they don’t want to eat the healthier meal. Don’t worry. If the child does not like the meal, and refuses to eat unless it is something they want, they won’t fall off the growth chart skipping a meal. They need to learn from the person who knows what they need to be healthier - which is the parent!

When you set this rule, children learn the benefits of healthy eating and following the rules of the parent.

How To Implement The Rule

I understand this might be a difficult rule to implement, especially if you have been serving two different meals and are looking to make a switch back to one.

A really helpful tip that I have is to allow your children to participate in any part of the meal, whether it is purchasing the foods at the market with you, washing or cutting the foods, or stirring the pot (with adult supervision). This hands on activity will increase their interest in trying the foods and even taking pride in helping with dinner.

If children have a tantrum because they did not get what they wanted at meal time, it is important to remember that the parent knows best, and succumbing to making the second meal because children put up a fight means essentially that they, the children, are calling the shots - I know it’s a harsh reality. These moments when parents stand their ground and set “tough” rule are life lessons for the children, and will resonate far beyond the dinner table.

If you need to encourage yourself (because this transition may be hard depending on the children and their relationship with food so far) remember that by having children eat healthier more often, you are helping them avoid being in the position of having to change their dietary patterns to remain healthy in the future. They will learn to love their fruits and veggies and will mirror your health eating behaviors.

If you have further questions feel free to post them at The Mobile Dietitian on Facebook!

What are meal times like in your home? Do your children happily eat that same meal as the adults?

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

By: Christine Cox, The Choosy Mommy

Note: Be sure to click on the links to find recipes, tips and holiday surprises!

‘Twas the night before a winter’s holiday and Choosy was busy,

making sure the holiday was healthy and nifty.

It was important that the stockings be hung by the fire,

and on that eve he would wear his best attire.

The gifts needed be wrapped tightly with ribbon and lace,

and the perfect meal be ready for dinner at his place.

But Choosy found an issue as he checked items off his list:

the toe of the stockings just were not right,

and he couldn’t get the packages squished in there tight!

Choosy thought and thought about what the solution could be,

until he realized, of course, use a fruit from a tree!

Choosy ran to the kitchen where the fruit bowl sat,

picked up the roundest fruit he could snatch.

An orange could perfectly fill the toe of the stocking,

and leave a healthy treat for holiday morning snacking.

He shoved that orange into the stocking toe,

and it made it round, wouldn’t you know!

Since the stockings were finished, he checked that off the list.

Now it was time to look his best!

Red hat and red shoes were festive you see,

but he needed something else, something made beautifully.

Choosy looked in his drawers and all in his closest,

but that special something was misplaced - he must have lost it.

He sat and thought about what else he could wear,

Ah! That’s it, something for his neck and his green hair!

He made a scarf, wrapped ‘round his neck in a knot.

This truly made him more festive, did it not?

He smiled in the mirror, all proud of himself.

Wouldn’t you know, he could pass for a holiday elf!

Now onto the presents, everyone’s favorite part!

And Choosy knew these gifts should come from the heart.

Choosy loves music and dancing, indeed,

so his gift to everyone was his newest CD!

After moving and shaking to the songs that he loved,

it was time to cook a meal to be proud of.

A holiday feast of sorts, the finest for his friends,

made with healthy ingredients, plus yummy odds and ends.

Cranberry relish and mashed potatoes for sure,

a holiday ham big enough for 20 or more.

He gathered some fruits and some veggies and made a nice display.

It would be a fancy and healthy holiday!

Everything was ready, and Choosy was tired.

It was time to go to night-night and get snuggled in all tight.

Choosy closed his eyes and dozed off to sleep,

And the snow outside fell quietly, not making a peep.

Happy holidays to all from Choosy and his friends.

Remember to be safe and healthy this holiday season – THE END!

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.

By: Dr. Linda Carson

When I was in college I had a professor of early childhood who lectured that “children grow predictably, but their development depends.” In other words, growth (or maturation) will unfold inevitably, but development depends on life experiences. This is a very powerful statement worth reflecting on by adults. Healthy child development depends on the living and learning environments that are created and nurtured by grownups. It is awe-inspiring to be reminded that child development actually depends on the many decisions made on behalf of children by parents, grandparents, teachers, or other significant adults in the life of a young person. We are literally responsible for helping a child develop preferences, resiliency, decision-making, self esteem, social skills, respect for others, healthy habits, and the list goes on and on.

The relationship that parents share with their children has lifelong impact. Studies show that the benefits of sustained parental involvement affect all areas of a child's life, including health, academic progress, and life choices. More “family time” is associated with fewer high-risk behaviors such as substance abuse and delinquency, and lower rates of depression, eating disorders, and antisocial behavior. Other studies have shown that family rituals and traditions are associated with positive mental health outcomes.

So I’d like to suggest a healthy family ritual for 2016 that can impact the quality of life for all family members and have impact for years to come. Let’s embrace the 5, 2, 1, 0 campaign advocated by American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness. The 5, 2, 1, 0 messages encourage:

5 or more fruits and veggies a day: A diet (meals and snacks) rich in fruits and veggies is associated with lower rates of chronic disease and may help prevent weight gain
2 hours or less screen time per day: Screen time promotes sedentary behavior, attention problems, and takes away from important and influential family time
1 hour or more of physical activity daily: Move more! Children and adults will experience health benefits by increasing and enjoying physical activity each day.
0 sugary beverages: Consumption of soda pop, fruit drinks, sports and energy drinks, powdered drinks, and even bottled sweetened tea is associated with cavities and excessive weight gain.

The American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness have created Growing Healthy resource materials to help us. I especially like the family goal setting worksheet that will help us get started in 2016 with the 5, 2, 1, 0 approach to developing healthy habits. The Family Goal Setting worksheet also has great ideas for getting started. Print copies after downloading it here.

If you have children in your home, use this goal setting approach as a new family ritual and consider downloading our monthly calendars for more ideas for family fun. If you work with families share this information with them. If you do not have children in your home, use this goal setting worksheet for beginning to plan and document a new personal ritual. Be sure that your goals are small and achievable. If five fruits and veggies are unachievable to start, then challenge yourself with a number that can be do-able and increase as you adjust and enjoy. I suggest making your goals visible around your home on the fridge door, bathroom mirror, or a home bulletin board. Maybe you’ll decide to focus on just one of the messages and gradually add each of the others as you make progress. You can decide how to get started and how to use this information to reap health benefits that you will never regret.

So in 2016, let’s remember that children grow predictably, but their development depends---on YOU! And if health is wealth, let’s invest wisely. Happy, healthy New Year from your friends at Choosy Kids!

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

By: Christine Cox, The Choosy Mommy

My in-laws live on a farm and on that farm there are cows, pigs, donkeys, horses and chickens…E-I-E-I-O!

And now that all of the grandkids are getting older (the oldest is 4), they are becoming more interested in how the farm works and what comes from the farm that they can eat. The farm has "something that's healthy, something that tastes good" which are lyrics from this month's Choosy song of the month - My Choosy Plate. The kids' interest really started to peak this past summer when my daughter, Capri, and her cousin would help Grandma harvest tomatoes from the garden. It was really exciting to both of them as they felt they had a “job” to do. Once the tomato season ended, they moved their interest to the next thing on the farm: free-range chickens.

There are about 25 chickens that roam a clean, uncrowded, green grassy area on the farm. There isn’t a fence to keep them in a specific area but they do have a coop that they are free to go in and out of as they please. The coop is mainly for their safety, and shelter but it is also where they lay their eggs. Capri doesn’t really care to get close to the chickens, but she likes what they produce…meat and eggs!

For the purpose of this blog, we will stick to discussing the benefits of these eggs as a lot of kids, even the pickiest of eaters, will eat eggs and many parents (including myself) worry about their children not having enough protein in their diet.

Free-range chickens seem to be the trendy thing these days, but let me tell you, the freshness of the eggs really makes the taste a lot better. Capri has even noticed they taste better as we haven’t always had these eggs. Even though my in-laws do this as a hobby, there are many farmers who produce eggs for a living. In a previous blog, we discussed buying food from your local farmers. Not only is it a great way to save money, but the produce you buy is more likely to have higher nutrient levels than what you purchase at the store. You should definitely find out if you have a local farmer that produces free-range chicken eggs because they are REALLY good for you!

According to The Sustainable Table, “free-range chickens have 21% less total fat, 30% less saturated fat and 28% fewer calories than their factory-farmed counterparts." Additionally, a study from Mother Earth News found that compared to conventional American eggs, real free-range eggs, like those my in-laws have on their farm, have less cholesterol and saturated fat, plus more vitamins A, B12, D and E, beta carotene and polyunsaturated omega-3 fatty acids. Free-range eggs are also higher in lutein, zeaxanthin and folic acid.

So not only do these free-range eggs provide my daughter with all of the mentioned vitamins and good fatty acids, she also gets essential amino acids, which are the building blocks for hormones, skin, tissues, and more in the body. According to Parents.com’s article, The Nutritional Benefits of Eggs, they are considered essential because our body cannot make them on its own; we have to get them from food. In kids, protein is vital for growth, while adults use it to maintain lean tissue, repair muscle after exercise, and keep the immune system in tip-top shape.

And one other thing that I always share with everyone about these eggs is their freshness. The eggs that you buy in stores have usually been sitting for well over a month before you even have the chance to purchase them. With the free-range chickens, we collect the eggs, wash them and can eat them right away.

Capri prefers her eggs scrambled (with ketchup!) while I like mine over easy. My husband loves a good hardboiled egg but you have to wait a couple weeks for fresh free-range eggs to be ready to boil due to their softness. Remember that eggs provide so many nutritional benefits so teach your children about this EGGcellent food!

Don't forget to check out the My Choosy Plate song and while you're listening, why not download a free activity to complete with your children? Choosy loves fan-mail, so once you finish the activity, take picture and send it to info@choosykids.com for a chance to be highlighted!

How do you eat your eggs? Share you recipes with us! Do you buy free-range eggs from a local farmer?

Winter is here! And even though that means going outside to play in the snow, build snowmen and do snow angels, some days (for those of us who live in colder sections of the country) it is just too cold to even step foot outdoors. The winter season can be especially hard on parents and caregivers because children are stuck inside and “bored”. We have your solution! It is time to plug in your printer and print out some Choosy Kids activities for everyone to do while you are stuck inside on cold, winter days.

This is just a small sample of the free downloads Choosy Kids has to offer. You can check out all of the freebies, plus Choosy Kids products, including music, at www.choosykids.com. Just click on the links to download and print Choosy desktop activities that your young child will enjoy. They serve as great discussion starters too so you can extend the themes into conversational learning opportunities!

Coloring Pages

Dot-to-Dots

Holiday Pages

Valentine’s Day Cards

Match Three

Winter Maze

By: Holly L. Goroff MS, RD, CDN

Part of teaching and living in balance is replacing the terms ‘good’ and ‘bad’ with ‘anytime’ and ‘sometimes’. The objective is to stop polarizing foods and show how to enjoy the less nutritious but tasty foods like pizza and mac and cheese without feeling like you were ‘bad’ or ‘cheating’. Polarizing food can cause a ‘binge-purge’ effect. For example, if someone says cookies are bad and never has them in the house, then one day, buys a box and finishes the whole thing in one sitting - they binged. Why? Because this was - in effect- their chance! Go big or go home! Right? No! Instead, it’s important for this person to prove to themselves that they can have one or two cookies and put the rest away. It’s easy with the right perspective. Harder when you’re relying on willpower - we can talk about that in another blog.

It’s also important to intentionally show a family how to balance the nutritional and social elements of meals. For example if you never, or even almost never, allow your child to have ‘junk’ food or treat foods, when they go to their friends birthday party, you can bet they are going to over indulge in the pizza and treats because it’s their only chance! You can help prevent that reflex by not making it the ‘forbidden…food’.

This can be done by scheduling a ‘treat food night’ and letting the children have a say in the treat food. Add a healthy side to show that even for treat foods, a healthy element should be added for a more fulfilled feeling and health benefits. A good example for families is when you have a pizza night, add a salad. Or when you have burgers, swap out French fries for corn on the cob or a baked potato.

Here are a few tips to help children embrace healthier meal options:

Get creative for both you and your children with healthy meals: No need to have grilled chicken salad every night. Learn how to make easy, healthier versions of your favorite meals by using healthy fats to increase fullness and practice portion control.
Try different preparations: Instead of steaming, try roasting or sautéing vegetables with garlic and olive oil. Flavors change palatability.
Involve children in choosing or preparing the meal: Let them look at the cookbook with you and make a list of what you will need to purchase at the store. Have them help you find those items when shopping and teach them little facts about each product.
Make a balanced meal: Include a protein, carbohydrate, healthy fat and a vegetable or two. That way if they legitimately don’t like something they have other options.
Involve them in planning the treats: See what treats they pick out. This can be both educational and eye opening for parents as you’d be surprised what children consider a treat.
Make the plate look fun: Use a variety of bright and colorful produce since colors appeal to children. You can also cut their meals into fun shapes and make faces with the food. My friend once made a ravioli dish look like a spider web using strips of peppers! How cool is that!?
The “Polite Bite”: I can’t take credit for this one, but again I learned this from a seasoned mom. The rule is that everything made requires at least a bite (or at least taste). The child is free to not like it and will not be forced to eat it, but they are required to taste it to be polite and will be reminded that this IS dinner.

What are your suggestions for involving children in eating healthy meals? Do you have rules like the “polite bite”?

By: Molly Luke, Early Intervention Specialized Instruction Teacher, Montgomery County Intermediate Unit, Norristown, PA

February is here! The month we are reminded that dental hygiene is very important. I am excited to share some dental hygiene tips with you so you and your family can be brushing champions!

Choosy says to brush after meals, or twice a day so let’s try to get on track with this. Start your month off right by hanging a calendar in the bathroom where you and your children brush your teeth. Place a simple color scribble or sticker to track when everyone brushes their teeth on the calendar. When you promote this routine with your little ones, it won’t feel like a battle and will just become an expectation - as routine as putting on clothes when going to school!

Need some motivation? Take a trip to the store to pick out a special toothbrush, rinse cup and flavored toothpaste. Another fun thing is to watch “How It’s Made-Toothpaste”. Take a trip to that factory and see how it forms and the travel to the store.

Another fun thing is to attempt to make your own toothpaste- mostly a baking soda formula. I had my son try homemade toothpaste when he was being a typical-difficult toddler. He hated it- obviously! So when the fruity toothpaste was offered again, he didn’t think twice and easily accepted it.

Most day care and preschool facilities require a dental record at age three. Have you signed up for an appointment yet? To practice, start taking your young one to sit on your lap for your routine 6-month check up. Get them familiarized with the facility, chair, lights and sounds they may hear. And of course- the doctors that wear masks! Most places will pass on FREE masks, toothbrushes, gloves and other items that you can take home. Add this gear to your imagination/dramatic play area at home to reenact a dentist trip. Literature is another way to start pre-teaching about the experience. The more information you can provide prior to the experience, the more comfortable your child may be when the event occurs. Don’t forget CHOOSY’s “BRUSH MY SMILE” short clip that coincides with the music. Watch a neighborhood friend “put a little on the middle of his brush”, brush during certain times of the day and have the happy healthy smile check-up from the dentist.

There are also two dental hygiene activities that I look forward to each year with my students. A little messy, but FUN! Painting. But not just any painting, use a toothbrush as your paint brush! Grab a piece of paper and just free paint using watercolor, tempera paint or even toothpaste. Draw a smile or some teeth if necessary, and “whiten” them up.

The other requires two HARD BOILED white eggs, milk, cola soda, toothbrush, tooth paste and two bowls or cups (clear if possible). After boiling the eggs, place one egg in a container with milk and the other in a container with cola. Let them sit (covered or uncovered) in the refrigerator over night. The next day, see how the eggs change color- just as if you have unhealthy food and drink how your teeth enamel will alter. Use toothpaste on your toothbrush and gently attempt to brush away the stains on the eggs (light pressure, but hard boiled eggs are better than non-hardboiled eggs!). Great before and after teeth science!

However you practice your dental hygiene, just take a moment in the month of February to check in on your healthy routine- and don’t rush!

How did you encourage your children to brush their teeth? How old were they when they finally made it a daily routine without your reminders?

About the Author: Hello! I have been teaching for about 10 years now, ages Pre-K through 8th grade…needless to say, I am a life-long learner and always looking for new thing to challenge my body and brain to do in a classroom! Outside of the classroom, family comes first! My husband Dan, baby Marshall and basset hound Penelope enjoy my naturally caffeinated personality on a regular basis. The whole family enjoys traveling, and I personally have a goal of visiting all 7 continents! 2 more to go!

By: Jennifer Ripepi, MD

Sleep is really important, isn't it? Many of us have been sleep deprived for various reasons and lengths of time in our lives. We know how much better we feel when we've had a good night's sleep or a refreshing nap. Let's look at some ways to welcome the sandman into our homes to help our families have a sleep inducing environment for overall better health. I'll just touch on three factors that I recommend to my patients to help them to sleep better at night. These are tips I wish I knew when our children were young. I felt like between them not sleeping and frequently getting phone calls during the night, I never got enough rest. You can bet I'm catching up now!

Bedrooms should be dark. We are adapted to be active during the day and let our massive brains sleep and recover at night. Our eyes are very sensitive to light but our world now is full of light. Many people have even brought more light into their bedrooms with TVs, computers, phones, and electronic tablets which all emit light that stimulates the primitive parts of our brains to perceive that it's still daytime. When our brains think this, we produce less melatonin (our sleep-inducing hormone). This may cause you to have trouble falling asleep or staying asleep. Even when your eyes are closed you can sense light through your eyelids. Choosing to keep electronics off and lights dimmed for the hour before bed will help your brain produce melatonin.
People also sleep better when bedrooms are cooler. Again, night is generally cooler than day on our Earth. We have been outside for most of our time as humans. It is only recently that we have been able to control our indoor climates. Even just a few degrees cooler is better for sleep. Choose to turn down the thermostat (if you can) and even think about cracking a window open a bit if it's safe for you. That fresh air may just be the ticket to improve sleep.
Quiet. Silence is golden when it comes to helping our brains to fall asleep. I want to revisit the idea that we have changed our environment significantly. Our bodies developed into our present amazing form while we were living out in the wild. We needed quiet in order to be roused if there was any disturbance in the area which could be harmful to us or our families. Our modern brains still need that quiet both to respond immediately to danger and to rest and recover from our daytime tasks. Again, keeping electronics out of the bedroom and keeping sounds to a minimum can help.

You can also check out Choosy's song, Choosy Says Let's Rest, from the Choosy Kids CD "Our Special Time". It is a very calming song that can help children focus on resting. Scroll down after clicking the link to hear a sample!

If sleep is a problem for you or your family, I encourage you to try keeping your evening a little darker, a little quieter and calmer, and maybe a little cooler for about two to three weeks. Maybe it won't be a miracle cure but maybe it can help at least a bit.

What helps you fall asleep at night? How about your children?

About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.

By Susan L. Lurz,
Co-Founder of Proudtree Empowered Learning

National Random Acts of Kindness Day will be celebrated tomorrow on February 17, however, showing someone kindness and compassion can be done everyday of the year. We all have the inborn capacity to express kindness and compassion to others and we can model this behavior to our children, providing them with opportunities to understand and support others in helpful, caring, and protective ways.

My own personal journey over the past several years has exposed me to many different acts of kindness and compassion. While working to publish empowerment programs with Proudtree Empowered Learning, I have been extremely fortunate to have met phenomenal people who spend their lives working solely in support of others. I have watched and learned from these people and have gained personal insight into the gifts given and received when kindness and compassion are extended to others. I have traveled to Thailand and Cambodia with an organization whose only mission is to rescue children from prostitution and slavery. I have witnessed the work of trauma therapists who have traveled the world helping others deal with the aftermath of devastating natural disasters such as the ones that took place in the Philippines and Haiti, and I have witnessed many animal rights advocates who choose to live a meager lifestyle in order to nurture the innocent creatures of this world.

Beautiful acts of kindness can happen anywhere, at any time, and sometimes take place in our own backyard. Several years ago, I had the pleasure of meeting two women from Asheville, NC, who believe that the best way they can give back to their community is to offer help to those in need. So they opened their private home to the homeless and those living in poverty, offering them food, clothing, and a safe place to rest.

If you spend any time at all these days watching or listening to the news, it certainly could feel like we are living in a world full of hatred, anger, and selfishness. However, it all depends with which eyes you choose to view the world. Personally, I prefer to put on my rose-colored, hopeful glasses every morning. And although that may sound like a foolish notion in today’s gloomy climate, the statistics from the Urban Institute in Washington, D.C. are very uplifting. The number of public charities in the U. S. from the years 2003-2013 grew by 19.5% and the number of adult volunteers that work at these charities is at an all time high. So what does this mean? Are we becoming a kinder and more compassionate nation? And if so, why?

Perhaps it is simply because there are more of us, everyday, who are experiencing the incredible power that can come from a simple act of kindness and compassion for someone or something else. Just imagine if our children were able to experience that same power. They already have the natural ability to empathize with others we just simply need to harness that innate ability. And because children learn from the important adults in their lives, we can offer them opportunities to practice kindness and compassion everyday. Here are some ideas you can try with your children:

Each day challenge yourself and your child to do at least one act of kindness. Then at dinnertime, share with each other your act of kindness, how it made you feel, and how you think it made the other person feel. Remember, an act of kindness can be kind gestures toward others, animals, and nature.
Experience kindness and compassion as a family by volunteering in your community at local events or shelters. For example, help raise money for a family in need, volunteer at a local shelter or food bank, rake leaves or shovel snow for a neighbor.
Show your children how to be kind and compassionate to themselves. Help them to choose an empowering affirmation that they can say at the start of each day such as, “I’m an awesome kid and I choose to treat myself and others with kindness.” Help them to write their affirmation on a piece of paper and put it in a place where they’ll see it every morning.

Acts of kindness can come in all shapes and sizes and range from worldly gestures for masses of people to simply being there for a friend in his or her time of need. It makes no difference how big or small the act, what matters is the spirit of love that is exchanged.

The more we practice kindness and compassion with our children the more it will become their natural way of thinking. Just as they learn how to become better at academics, sports, or playing a musical instrument, they can also become skilled at extending kindness. And as an added benefit, they will gain a higher feeling of self-worth, joy, and confidence. What more could we want for our children?

About the Author: Susan Lurz is a co-founder of Proudtree Empowered Learning, an educational company dedicated to developing unique materials and programs to help instill in children a sense of personal competence and internal worth—attributes which help them learn to expect success for themselves in school and beyond. To learn more about Proudtree Empowered Learning and all 10 themes, visit http://www.proudtree.com.

By: Lucy Nelson, Guest Blogger

We all get stuck in meal ruts making the same thing over and over again. Plus making healthy and interesting meals can be difficult. Try spicing things up and make dinner fun by cooking around the globe. What is on your Choosy plate?

Make passports with your kids: Give stamps for trying new foods or helping with preparation

Travel the World in your own Kitchen: Search far for home meals! Try food from other cultures to explore healthy options and get kids interested!

South America - Beans and rice are a common staple food in South American countries. Super cheap, and it’s a complete protein, so you don’t need to add any meat. There are more kinds of rice than you think, and you can spice it up with lemon zest, peppercorns, and more. Shop around to find your favorite bean, add some stir fried veggies for some color, and enjoy!
India - India is known for it’s bright flavors. Curry can add a new element to a basic chicken dish and adding cloves (don’t eating these!) or fruit such as raisins to rice can add a sweetness that your kids will enjoy. Take an onion, potato, and something green (zucchini, broccoli, etc.) to complete your meal.
Japan - Sushi is considered a fancy meal here, but in Japan it’s the equivalent of a sandwich. Try making your own! Sushi ingredient can be celery, carrots, cream cheese, tuna, avocado, and nori (seaweed). Fish doesn’t need to be raw (make sure you get fresh fish if you do leave it raw), and you can add your own untraditional twist. Vegetarian options with just veggies are great as well! Deconstructed sushi rolls are easy. Just throw in some rice, veggies, fish (or more veggies), and soy sauce. Pack it in a jar/container to take for later.

Healthy cooking hints!

Try different methods of cooking vegetables: steaming, frying, baking
When experimenting with spices, start small; two or three is fine. A little goes a long way.
Rice: brown rice is high in fiber
We all have heard of refried beans, but there are many healthy types of beans. Black beans, black-eyed peas, white beans, and kidney beans are all options.
Haddock, cod, and catfish are cheaper mildly flavored fish that can be cooked and served with a rice dish.

Choosy loves to travel and try new foods. You never know when you might find something delicious! Where will you travel to with your dinner?

About the Author: Lucy was born in Western North Carolina. She is a current high school senior with plans for a four-year university. Engaged in a yoga teacher training program, Lucy has become concerned with mental, emotional, and physical health. She hopes to discover a career that involves these concerns.

Lucy became involved in Choosy Kids through a high school project and was inspired by the movement toward healthy living that Choosy encourages. She works with Choosy Kids by writing newsletters encouraging healthy eating and activities.

By: Molly Luke, Early Intervention Specialized Instruction Teacher, Montgomery County Intermediate Unit, Norristown, PA

Has the winter season started giving you the blues? I am such an outside person and enjoy getting dirty in the mud, hiking, kayaking or even just a space to have a catch and draw with some sidewalk chalk. With the warmer weather right around the corner, I feel like we only have a short time left indoors. However, the cold weather is still limiting the wiggle room for my two-year old and myself. How are we supposed to get the recommended 60 minutes of movement play each day inside? It is time to get creative to continue our happy healthy movement to keep those motor skills sharp in our “off-season”! Here are 10 activities to cure your child’s winter time blues. They can help keep the day exciting by using everyday items that exist somewhere on your shelves.

FORTS: Get those extra blankets and spare pillow out! Find a kid-friendly space (i.e. room between couches, bedrooms, empty hallway away from staircase, etc.) and start construction. Think about tunnels, twists and turns, and then even grab some “hiking” items (i.e. snacks, pillows, backpacks, flashlights) and possibly pretend to HIBERNATE within the fort. The options are endless!
DANCE PARTY: Ok…so admit it…what Choosy song is stuck in your head lately? Since February is American Heart Month, “My Heart Says Thanks” gets wrapped around my brain. Choose your families’ favorite Choosy Kids track and create a simple dance to go along with the lyrics.
CAMP OUT: Why not end the night in your comfy family room with sleeping bags? Staying up a little late won’t hurt with the change of scenery. Play charades, board games or even make one healthy snack to share with company.
ICE SKATING: Yes, ice skating- inside! All you need is to wear some socks, and plop a plastic bag, paper plate or wax paper on your feet. Carpet works best, but wood flooring will work too…if you get really crafty, you could even put a little cleaner on old washcloths and skate and clean your wood floors at the same time- a win-win situation for all family!
FASHION SHOW: What a perfect time to try on those upcoming seasonal clothes! Think of a scene, then as your children to find clothes in their closet that are most appropriate to wear in that situation. The wackier the better- great photo opportunity too!
BOWLING: Grab some empty bottles and use them for pins. A small pillow, piece of fruit or a crinkled piece of paper will work as your ball.
COOK: Make cookies (sometimes snack), a smoothie (all the time snack!) or even home made play-dough; kids love to guess the cause and effect of kitchen science. What color will it turn? Will it be hard or soft when cooked? What happens if we add a little of ____? Pull up a step stool and have them turn into your mixer. This is also a great way to practice kitchen safety and talk about HOT versus COLD concepts.
OBSTACLE COURSE: This is best if you house has a natural circle path or a long hallway. Grab some pillows, painters’ tape (to tape from one side of a wall to another creating a web), chairs to hurdle, wash-cloths as hopping spots…and away you go! Race if you feel safe, or hold “trials” and have you little gymnast think of an addition or how to re-route the course for the next run.
YOGA: You don’t have to be a yogi expert to practice balancing and breathing. Just a good book with character full of expressions and adventures! Read a page, and then have your children strike a pose on a characters feeling, setting or action. If you must resort to some screen time, check out COSMIC KIDS YOGA on YouTube! FREE yoga lessons!
SENSORY BIN: Grab a large pasta pot, fill up the bathtub or even a simple Tupperware bin and hide some easy clean up toys, puzzle pieces (and then complete the puzzle) or a surprise item in the bottom. Fill up your bin with snow, cooked pasta or water with dish soap bubbles and start exploring! Pre-plan a table cloth around your floor space or easy clean-up counter. Add food coloring for more effect, and test your children on their sense of touch! Blind fold to have them predict their item first.

Keeping activities new and exciting (even if you are just playing with boxes) will limit the boredom, tantrums and sluggish attitudes …and will ADD creativity, imagination and practice of lengthening play. Maybe even some of your new inventions will now become a part of your normal weekend routine. When children have that guided play, they then start applying their skills independently toward others. You are your children’s first and most important teacher- so let’s influence that fluid activity even when it’s tough to get outside!

Yes, children everywhere are being targeted by marketing and advertising initiatives. With the advent of new and emerging platforms, there are even more chances for their messages to be heard. Advertising relies upon our visual perceptions and hopes to make an emotional connection . It’s not difficult to understand the influence visuals and emerging media have on an adult audience; however, did you know the same is true for society’s youth? In fact, 87% of the most popular children’s websites include some type of advertising. From the time a child awakes, to the time they go to bed (similar to adults), they are overwhelmed with advertising. Unfortunately, most of the advertising they see forces them into decisions they can’t quite understand. In fact, in regards to healthy choices, advertisers are getting smarter about pushing unhealthy foods and drinks to young children, regardless of many health and online restrictions. The percentage of children between the ages of 6–11 in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. In a battle against this epidemic, parents, teachers, and caregivers have the overwhelming task of keeping up with today’s changing media landscape. But how exactly is emerging or new media affecting children?

Today, children are exposed to more advertising than any previous generation. Children between the ages 2-8, spend nearly two hours a day with screen media. Furthermore, 60% of 9-16 year olds go online daily, while 66% of 3-5 year olds can play basic online games . The exposure of new media channels for children is increasing every day. With the advent of social media, mobile devices, and online video sharing platforms, children are literally swarmed with choices, and the visuals help make the content even more appealing.

Advertising is everywhere and there’s no escaping it! As brands continue to compete for our attention, there are growing concerns about the effects of this form of marketing on a child’s physical and mental health. When searching online (with or without a parent) children naturally filter and use visuals, such as color or pattern to further engage with content; therefore, even if unhealthy choices are made to look “healthy” the child is persuaded because of the visual aesthetic quality of the product. With traditional media, parents, teachers, and caregivers could monitor television time, but as the global shift becomes increasingly digital so do marketing tactics. As the focus shifts to online, nutrition and child advocates are beginning to focus their attention to the important differences between food marketing in traditional media and food marketing in digital media. Brands want children to ‘pester’ their parents for the newest snack, regardless if they understand why. Researchers have expressed that children under 7 cannot understand or tell the difference between advertising and entertainment, making them even more vulnerable to advertising attacks. In addition, as mentioned earlier, children are highly persuaded by visuals, and of course cartoon characters.

As the American Academy of Pediatrics (2010) suggests, children significantly preferred the taste of foods that had popular cartoon characters on the packaging, compared to the same foods without popular cartoon characters. While this may be traditional media , e-commerce is increasingly allowing children (especially older) to browse online and be persuaded to try their product. In fact, studies have shown that the appearance of a cartoon character with a product can significantly alter a child’s perception of the product. Unfortunately, younger children are more likely to believe that advertisements are truthful than older children causing even more questions and concerns for those trying to live a healthy lifestyle. Regardless of the contents, on numerous occasions and studies, children have mostly chosen packages with cartoon characters on them. In a study published in the journal of Pediatrics (2010), 40 children (ages 4 to 6) were presented with samples of graham crackers, gummy fruit snacks, and baby carrots, and while each pair of sample foods were identical, the chosen packages had cartoon stickers on them. Of course, this is the traditional way to persuade children, but what are some emerging ways?

Online advertising for children is oftentimes interactive (voting for a favorite flavor, advergaming, etc.), it is immersive in that the child is surrounded and the lines between advertising and other content is blurred. Like all brands, marketers need to follow their audience. In the changing media landscape, the Internet brings their audience to them eliminating the need to search. Advergaming is one of the biggest content catchers for marketers to use on children. Advergames can provide a highly entertaining brand experience that is unachievable with traditional media. Utilizing a games appeal to lure children in, is just one of the many tactics employed by brands. As Anna Almendrala (2013) of the Huffington Post states,” Advergames, which engage children over longer periods of time than a typical 30-second TV spot, could be even more effective than commercials at exposing young minds to brand names or types of food.” Unfortunately, while the focus has been primarily on television, parents, teachers, and caregivers need to be more alert than ever if they are to help protect their child from being the target of marketers.

All hope is not lost! Helping children understand how advertising works can help protect them from being exploited, and like anything, if you start young it can be very influential. Sadly, unhealthy choices will be made to look healthy, and brands will continue to market extensively to children, even those as young as two. While regulations are in place, it may get even more blurred as the media landscape changes. While there are adblockers and other methods for limiting advertisements, it’s important to discuss the reasoning behind advertising to help children understand the real motives.

What are your suggestions, tips, or tricks, for explaining advertising to children on digital mediums?

About the Author:

Marianne Jenkins is the graphic designer for Choosy Kids. She is multitalented and has skills in graphics design, photography, videography, web based technology, and integrated marketing. She graduated from Fairmont State University with a Bachelor of Science degree in Graphics Technology with a minor in Communications and will graduate from West Virginia University with a Master's degree in IMC this spring (2016). The aforementioned article was originally published as part of a blog-project at WVU.

By: Jennifer Ripepi, MD

There is a popular candy with the slogan "Taste the rainbow." Let's try to get kids excited about the rainbow of REAL foods. Just for a moment, think about how food looks and presents itself. Many popular snack foods are really bland or neutral colored. Potato chips, crackers, pretzels are not really eye-catching or colorful. Now think about strolling through the produce section at the market. Wow! Color everywhere. There is a healthy, nourishing rainbow in the produce section of your grocery store. Let’s “taste the real rainbow.” And while you are tasting the real rainbow, take a listen to Choosy's song of the month, Yum Yum Yummy!

Remember ROY G BIV? That guy who helped you recall the colors in the light spectrum. Let's think of his name when we try to prepare the Choosy Rainbow Salad.

Red- little tomatoes or cherries or strawberries
Orange- orange peppers, carrot sticks, or an orange (little ones are popular now)
Yellow- yellow peppers, apples, tomatoes, or corn
Green- lettuce, broccoli, snap peas, green beans or any other greens are great
Blue- how about blueberries?
Indigo and Purple- grapes, blackberries, purple cabbage

Make it a game in the store and if there is something you haven't tried before, show your family what Choosy would do: Try it!

Now put it all together. Remember that just a little is all you need for each salad or make a bigger one for the family to share--that could save you time. Look at the picture to get an idea for assembling this or create your own way. You can cut the pieces up and everyone makes their own. Food art is fun, creative, and can include the whole family. Use a small amount of whatever dressing you like or try it dressing-free. It's your choice.

Encourage children to create their yummy, colorful snacks using the cut up veggie rainbow pieces you provide. Children are more likely to eat food they prepare. Not interested a rainbow salad? How about just adding a little of the rainbow to each meal? Fruit for breakfast. Fruit and veggie for lunch, and fruit and veggie or salad and veggie for dinner. That gets you to 5 in a day!

And remember, when you use some fruit or veggies to have colorful snacks, instead of bland junk food snacks, you are well on your way to giving yourself and your kids the vitamins, minerals, antioxidants and fiber they were meant to have as fuel. Real kids, real food!

Here's to Rainbow Power! What strategies do you use to have your children eat a variety of healthy colors?

By: Lucy Nelson

Part of living a healthy lifestyle is learning to cook healthy and having fun while doing it. We all break down and buy fast food once and awhile; we didn’t have time to cook, or we’re tired, or we’re bored. Why not try to liven up home cooking and make mealtime less of a chore?

Eat in Season

Eating sustainably can sound intimidating, and it isn’t always practical or available. However, it can be beneficial. When we buy produce that is out of season, it has to be shipped in, and transportation increases prices. That cost comes out of your pocket and out of our environment. Most of the time produce that is in season ends up being less expensive. Another plus is that produce in season tastes better.

A great resource for finding out what is in season is www.sustainabletable.org. Look for the Seasonal Food Guide under eating sustainably. While seasons don’t have to dictate everything you eat, it’s great to make a conscious effort to lean toward seasonal eating. It can also help you add variety to home meals. It’s easy to get stuck in a routine of cooking the same things. We all eat potatoes and carrots, but why not try beets or swiss chard or winter squash?

Start a Herb Garden

Cooking can grow tedious, especially when you can’t think of new ideas. Keeping a small herb garden can inspire you to cook home meals, plus herbs add exciting flavor to any meal. Start with a few of your favorite herbs, and use recycled jars or cans to house them. Each member of the household can have their own to care for, including children, as this is a simple way to help them understand where their food comes from. Some common herbs are basil, rosemary, peppermint, thyme, and cilantro. Peppermint can be used to make a soothing tea, and thyme likes lots of sunshine.

Pick out a few used jars or cans. They can be from jelly or beans or anything else. You can even use old baskets or clementine boxes if you want something bigger!
Covering the bottom of your jars/cans with rocks before adding soil can help the drainage of water through the mini ecosystem.
Toilet paper is a wonderful and inexpensive seed starter. Place a few seeds in a fold of paper and then plant!
If possible, keep your tiny garden near a window where it can receive plenty of sunlight.
Be careful not to drown your plants by watering them too much.

Pick Your Prep Day

We all get busy during the week with work, kids, errands, and everything else life throws at us. Cooking meals can take time that we simply don’t have. A great way to cut down on cooking time is prepping your food beforehand. Select a day in your week when you regularly have some available time (maybe an evening for family night or downtime on the weekend) and joyfully protect it on the calendar as prep time in the kitchen. Use this new block of time that you have gifted to yourself to prep food for the entire week. Include your children if you’d like to use prep time as a family activity. Or savor your prep time as a new approach to creative “me time.” Whether you use your prep time as a family activity or a mini, creative departure, keep at bay any thought of unpleasant chore or inconvenience. These things will really save time in the long run:

Tear/separate and rinse greens like kale, collards, and swiss chard
Cook grains or pasta (these can be the base of all sorts of meals later in the week)
Boil eggs (boiled eggs add yummy protein to salads)
Cook and store beans
Stir up chicken or tuna salad (pack these between slices of bread and you’ve got a quick and delicious lunch)
Make a soup (homegrown herbs add unique flavor)
Cut up pineapples, mangoes, and melons (lemon juice keeps apples from browning)
Place your cut up veggies and fruits in snack size plastic bags and make them easily accessible in the fridge

What strategies do you use to make the time to nourish you or your family? What are your tips for making meal prep pleasant and fun?

By: Christine Cox, The Choosy Mommy

Remember how little Cam was when he was born? All 4.14lbs of him came into this world 2 months early. I proudly plumped that tiny little boy up with breastmilk for the first 8 months of his life…and then he got teeth…and he got hungrier! So we switched things up a bit. I transitioned him to formula and upped his food intake. In fact, Cam didn’t want to eat pureed foods. Instead, he wanted to eat REAL food just like his sister! So I dove into the scary world of baby led weaning.

From some generic Googling, I discovered that baby led weaning meant just following your baby’s cues for what foods he can eat. Even though Cam only had 2 bottom teeth, he could use his gums to chew basically anything. So I started to get creative with the meals I prepared for breakfast, lunch and dinner so that I made something that Cam could eat also. The boy LOVES to eat and it surely shows now that he is 21+lbs! He’s been called my little linebacker and I love that. You’d never know that he was the size of his head when he was born (at least that is how I remember him!)

So for those parents, and babies, who are interested in baby led weaning, here are my tips and suggestions on how to go about this and what foods to try:

Baby Led Weaning 101

Start slow. Always ask your pediatrician for suggestions if you are unsure. And during my trustworthy Google search, it said to not try baby led weaning until at least 6 months of age and make sure your baby is showing signs of wanting to eat what you are eating.
If your baby enjoys pureed foods, try adding one new finger food a day with the puree. Additionally, do this to ensure there are no allergies present.
Cut food into large enough pieces that the baby can manage to pick them up but small enough that he can chew and swallow easily. You’ll know what your baby can handle pretty quickly.
I’d also like to urge you to remember that babies have wonderful gag reflexes. During my Googling of baby led weaning, I noticed many parents worrying about babies choking on foods. I learned that babies gag reflexes are actually in the middle of their mouth instead of the back of the throat like adults. Their gag reflex is there for a reason! However, choking is still a risk, but I can tell you from experience that Cam never once choked on anything (knock on wood) and that if something happened to be too large or too hard for him to chew and he tried to swallow it anyways, he was able to spit it back up himself with no fuss.
Which leads me to vigilantly monitoring your baby when they are eating their finger foods. This is to not only ensure your baby is easily eating the food but to also help with getting food from plate to mouth. Your baby will likely drop everything he tries to pick up into the chair he is sitting on in the beginning. However, that will quickly change as he learns how to get that yummy food into his mouth! Babies will often first shovel food into their mouths and then acquire the skill to use their index finger and thumb to pick up food.
Yes it is going to get messy, but it is worth it! You can feed everyone the same meals, from infants to toddlers and adults, and not have to worry about buying or making baby purees ever again!

What Foods Should I Try?
So far, here are some things that Cam ate on his own. I made them a variety of ways (raw, steamed, boiled, baked, etc.) but they are always soft and cut into the perfect size for him.

Fruit

Bananas
Pears
Peaches
Mandarin oranges
Mangos
Strawberries

Vegetables

Green beans
Peppers
Cucumbers
Carrots
Broccoli
Potatoes
Tomatoes
Coleslaw

Other

Olives
Pickles
Pasta
Chicken
Beef
Pork
Fish
Rice
Cheese
Ham
Bread/toast
A variety of cereals
Eggs (scrambled and hard boiled)
Crackers
Hummus on any veggies
Pancakes/Waffles

I love knowing exactly what I am feeding to my children and teaching them to love healthy food at an early age. I hope by letting them explore foods early that they maintain a love for a variety of fruits, veggies and meats, and that it helps them to keep an open mind about trying new things as they get older.

Have you tried baby led weaning? What foods did your baby love to eat? I am always excited to have Cam try new things!

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things every day! You can read more about Christine and her family at www.thechoosymommy.com or click here to learn more about her.

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