How to Transition Your Child on the Autism Spectrum to a Healthy Diet: Healthy Eating for Autism

Posted on May 23, 2019May 23, 2019Categories Healthy Eating for KidsTags   Leave a comment on How to Transition Your Child on the Autism Spectrum to a Healthy Diet: Healthy Eating for Autism
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Do you have a child on the autism spectrum who seems to only want to eat junk food? This is a common problem and one that does not have an easy solution. However, it is possible to transition your child on the autism spectrum to a healthy diet. Keep reading and let me share with you how you can make healthy eating for autism a reality.

  1. Have a clear reason why. Why do you want to have a child on the autism spectrum who eats healthy?
  2. Involve the entire family. While it is possible to put your spectrum child on a different diet from everyone else, it is a lot more difficult than just having everyone else eat the same way. That said, this will usually cause some resistance and challenges from your other children if you have any and from your spouse if you are married, so expect this to happen.
  3. Get support. Either hire a health coach like me, I’d be happy to help you, or find someone else who can serve as an accountability partner or be there to help you go through the process step by step.
  4. Start slowly. I can’t emphasis this enough. Healthy eating for autism is hard enough, don’t make it even harder by trying to take a chld who only eats pizza and chicken nuggets and making him or her only eat vegetables and rice for example.
  5. Pick and chose your battles. For example, you may have to decide that while you don’t want your child to have Mcdonalds chicken nuggets anymore, you may still allow him or her to eat some homemade ones or some ones that you buy at the groccery store that are healthier but still maybe not ideal.
  6. Exercise self control and will power as the parent. As the parent you have the most influence over your child’s healthy eating or lack thereof since you are the one who buys the food. Know that your child will probably get upset or have some meltdowns when you first start healthy eating for autism but it is up to you to stick to it.
  7. Involve your child with meal planning and even the cooking, if he or she is able.
  8. Know what your long term goal or goals are for healthy eating with autism and use these goals to motivate you when the going gets tough.
  9. Get sneeky. For example, you can put spinach, or other greens into all kinds of foods and your child won’t notice it is there. I’ve even seen cheerio like cereals that have greens added in the at health food stores before. There are ways to add greens into pizza sauce or smoothies. The possibilities are endless if you get creative.

Questions? Comments? Share with me below. I’d love to hear them.

10 Tips for Healthy Eating on a Budget

Posted on September 18, 2017September 18, 2017Categories Healthy Eating for Kids, Saving MoneyTags   Leave a comment on 10 Tips for Healthy Eating on a Budget
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Does healthy eating on a budget seem impossible? I know it can at times and it’s even more challenging when you have to be gluten free, dairy free and even in some cases nut free or eliminate other foods from your diet. However, it can be done. Keep reading to learn how.

1. Use coupons. Yes you really can find coupons for healthy eating on a budget. It is possible. I share more about how this can be done in my post 25 Places to Find Coupons and Discounts for Healthy Food, however, in short, you want to check out mobile apps like Ibota and the websites for companies who make your favorite healthier foods and or allergen free foods.

2. Plan ahead- This cannot be said enough. If you plan ahead I guarantee that you will eat healthier and on a budget than if you don’t.

3. Buy all your food for the month at once. (With maybe an exception for some fresh fruits and vegetables.) The more trips you make to the store, the more money you will spend, this is a proven fact.

4. Make menus for your lunches and dinners- This is another part of planning head for healthy eating on a budget. You just have to do it. Write out your menus and what things you need to buy for each meal.

5. Make fruits and vegetables your main staple- Fruits and vegetables cost less overall than if you buy lots of crackers, chips, meats, pastas, sauces etc.

6. Shop case lot sales- Figure out when these are each year or sometimes they happen twice a year, and buy your go to staples of canned vegetables, soups etc in bulk when they cost less.

7. Check the ads for the stores in your area before you go shopping. Do some comparisons to figure out which store or stores have the best prices and to be aware of what is on sale and when.

8. Buy fruits and vegetables in season. This will save you a ton of money. While you may really want a peach in November say for example, they cost a lot more, so you are better off resisting the temptation.

9. Cook your own meals at home. The more you eat out the more you spend. Enough said.

10. Focus on simple and use spices for flavoring rather than more costly sauces. Spices last forever and are really inexpensive. Check out this blog post for some ideas. 5 Fat Free and Allergy Free Spices that Add a Lot of Flavor

10 of My Favorite Blog Posts on Healthy Eating on a Budget

Posted on May 30, 2017August 18, 2017Categories Healthy Eating for KidsTags   Leave a comment on 10 of My Favorite Blog Posts on Healthy Eating on a Budget
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Are you trying to make healthy eating on a budget work for you? If so, you have probably realized that it is easier said than done. In order to help you, here are 10 of my favorite blog posts on healthy eating on a budget.

How to Follow the Autism and ADHD Diet on a Budget This is one of my posts and focuses on how to eat healthy on a budget while helping your child follow the principles of the Autism and ADHD diet as found in the book by the same name.

How to Find Gluten Free Discounts Unless you are brand new to eating gluten free, you’ve probably already discovered that eating gluten free can get expensive fast if you aren’t careful. This is one of my posts designed to help you find discounts on gluten free food.

How to Make Kid Pleasing Gluten Free and Dairy Free Meals Without Breaking the Bank This is another one of my posts, that shares ways to make gluten free and dairy free meals that your child will actually eat and that won’t break the bank. Learn how to make healthy eating on a budget while gluten free and dairy free work for you and your kids.

How to Buy Gluten Free Food Without Going Broke This is another one of my posts similar to the other one, about how to make gluten free eating affordable.

Top 20 Recipes for healthy eating on a budget This post that I found on Pinterest, shares 20 great recipes for healthy eating on a budget.

How to Eat When You are Totally Broke This post from Cosmopolitan has some great advice on how to eat healthy when you are broke.

Save money on grocery shopping This post shares how to save money on grocery shopping.

Eat Gluten Free Without Going Broke Another one of my posts with even more information on how to eat gluten free without going broke.

Practical Ways to Save Money at Whole Foods Want to shop at whole foods without spending your entire budget? Discover how with these tips on healthy eating on a budget while shopping at Whole Foods.

Healthiest Foods for a Tight Budget Learn how to eat healthy on a budget with this post on the healthiest foods for a tight budget.

Which post is your favorite? Share below in the comments.

Are you magnesium deficient?

Posted on February 6, 2017August 18, 2017Categories Healthy Eating for Kids, SupplementsTags ,   Leave a comment on Are you magnesium deficient?
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Are you getting enough magnesium in your diet or through supplementation? If you are like most people the answer is no. I’ve read statistics that say that as much as 90% of us aren’t getting enough and are therefore magnesium deficient.

Why is this happening? The short answer is that we don’t eat enough of the foods that have a high amount of magnesium in them.

When was the last time you ate these foods?

Raw Spinach
Squash and Pumpkin Seeds
Macquerel Fish
Black Eyed Peas

If you are like the average American (and probably Canadian and other Ango-Saxon countries too). Most of these things are not things you eat on a regular basis. Even if you do our bodies actually require more magnesium than you might think. Some of the things we need magnesium for include:

A healthy heart
Healthy circulation
Reduction in inflammation in pain- for example a magnesium spray or supplement can sometimes help to reduce back and leg pain from walking long distances, working out, cramps due to the female menstral cycle and other common causes.
It also helps with focus and concentration as well as proper sleeping habits.
Builds strong bones

What can happen if you don’t get enough magnesium?

Well in addition to the things listed above, a magensium deficincy is also one of the causes of cravings. Did you know that if you are craving chocolate, it usually means that you are magnesium deficent? In fact dark chocolate also has high magnesium. No that doesn’t mean you can just eat chocolate all the time, however, it is one way to get more magnesium.

Check out this article on 7 reasons to get more magnesium.

Magnesium supplements are readily available and easy to use. I really like the spray magnesium from Amazon as it’s easy to use and you can spray it on your stomach, legs and arms for relief and relaxing and it absorbs into your skin and body much easier that way.

Life-flo Pure Magnesium Oil, 8 Ounce

How to Cook Cabbage

Posted on September 27, 2016August 19, 2017Categories Cooking, Healthy Eating for KidsTags ,   Leave a comment on How to Cook Cabbage
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Have you ever wondered how to cook cabbage and make it taste delicious? I’ve been surprised at how many people have told me ever since I began doing health coaching how many people claim to have never eaten cabbage. Yet cabbage is great green vegetable that is very good for you and can be cooked in a variety of ways. One of the more common uses that many people are familiar with is coleslaw. However, when preparing coleslaw the cabbage is raw. Personally I’m not a big fan of eating cabbage in this way, I prefer to eat my cabbage cooked. Here are some tips and recipe ideas on how to cook cabbage.

1. Slice the cabbage into thin pieces. I recommend using a slicer or chopper rather than a knife. This makes it easier for you to make the pieces small enough that you can cook them thoroughly without overcooking.

2. Then put the pieces in a pan with just enough water to cover them and cook until the cabbage is just barely tender.

3. You can also cook larger pieces of cabbage and use them like you would a piece of lettuce to create cabbage wraps instead of lettuce wraps. Pretty much anything that tastes good in a lettuce wrap will taste good in a cabbage wrap too.

Here are some of my favorite recipes and meals that use cabbage.

Saute cabbage with onions and chicken and some olive oil then eat with brown rice or quinoa

Add cabbage to your chicken soup. It can use used to create a thicker chicken soup without noodles.

Cook it in a crockpot with chicken, potatoes, carrots and onions for a nice Sunday evening or really anytime evening meal.

Serve with potatoes and salmon.

Cook with red onions, carrots, mushrooms and spinach in some olive oil for a nice vegetable stir fry. You can also serve over brown rice or quinoa.

Make some mashed potatoes and then fill larger pieces of cabbage with the potatoes and eat them like a cabbage wrap.

What other ways have you cooked and enjoyed your cabbage? Share with me in the comments below.