Kylie James | Koru Nutrition Inc.

Getting Your Kids To Eat Their Fruits and Vegetables

by Kylie James | Oct 2, 2020 | Koru Nutrition Blog

Health Canada recommends that children 11 and under consume 5 servings of fruit and vegetables daily, children 12 to 13 years consume 6 servings of fruits and vegetables daily, and for teens 14+ that they consume 7-8 servings of fruits and vegetable a day. The scary thing is that fewer than 1 in 10 Canadian children are getting their recommended servings of fruits and vegetables; and even less are consuming enough variety of fruits and vegetables to get the full spectrum of vitamins, minerals, antioxidants and phytonutrients.

To give you an idea of the power of whole food, there are over 350 nutrients in just an apple alone! This is way more nutrients than you would ever find in a multivitamin… definitely food for thought!

So, what can we do to help get our child to eat their fruits and vegetables?

If your kids are picky, here are 6 great strategies to help you and your family get the required fruits and veggies into their diet:

Help them to grow their own herbs, fruits and vegetables. It is amazing what kids will eat if they have grown it themselves!
Get them involved in helping to do meal planning, creating the grocery list, and participating in grocery shopping. The more children are a part of the process, the more ownership they have of following through and eating the food or meal.
Involve them in meal preparation. Whether they help with baking healthy muffins for school lunches, making a salad, or chopping vegetables being a part of making meals helps give them a sense of purpose with contributing to the family. Even if they don’t eat it in the beginning, it is a steppingstone in the right direction.
Educate your kids about why they need to eat healthy foods and why they need to limit junk food. Understanding what affects food has on their body or mental state might really help with buy in. There are many short Youtube videos that you can watch as family and discuss.
Find their motivation hook! Whether they want to be faster or stronger in hockey, have better skin, or have more energy for running, or have better focus for school – find what will resonate with your individual child and motivate them to eat better.
Read books such as Dr. Seuss’s Green Eggs and Ham to showcase that trying new foods that you don’t think you will like might actually be palatable and enjoyable!

For more info on why your child may be a picky eater, please check out our previous article.

If you are really challenged to get your child to eat the recommended amount of fruits and vegetables per day, or if you struggle with getting or providing enough variety, then we recommend supplementing with Juice Plus chewables!

Juice Plus chewables are whole food supplements containing 30 different fruits and vegetables in a chewable and delicious kid-friendly form.

Because Juice Plus chewables are made from whole foods, the body recognizes it and knows what to do with it. Unfortunately, many other supplements for children are loaded with artificial colourings, flavourings and even food dyes that have been banned in some European countries. So, it’s left to parents to be vigilant of what is in their children’s supplement products.

Koru Nutrition loves Juice Plus products because of their research! There are over 30 studies showing that the Juice Plus product can:

Reduce the severity of upper respiratory challenges
Increase the number and activity of immune cells circulating around the body
Increase antioxidant nutrients in the blood
Reduce DNA damage
Reduce inflammation
Improve skin health (circulation, density, thickness and hydration)
Reduced cholesterol and increase in lean body mass

BONUS:
A parent can purchase the Juice Plus capsules for themselves and receive the fruit and vegetable chewables for their child for free for up to 4 years*! That is a value of $2,400! Plus, the child gets to be a part of one of the largest children’s health study, the Family Health Study.

Since starting the Family Health Study, families have reported:

60% of kids were missing fewer days of school
56% of kids were taking fewer over the counter and/or prescription medications
71% were drinking more water
66% were visiting the doctor less
71% were consuming less fast food and soft drinks
61% were eating more fruits and vegetables

Koru Nutrition’s owner, Certified Nutritionist Kylie James, says: “My 4 year old loves his Juice Plus chewables and often tries to sneak more.” Her kids love making chocolate bark with the Juice Plus chewables.

If Juice Plus sounds like a fit for your family, click here if you live in Canada. If you are in New Zealand, click here.

*Your child must be between the ages of 4 and 18 or a full-time undergraduate college student in a four-year degree

JuicePlus Chocolate Bark

by Kylie James | Oct 2, 2020 | Recipes

As you may know, at Koru Nutrition we love chocolate and love ways to incorporate healthy options into our diet. So, is there a better combination than a healthy chocolate recipe that includes 30 fruits and vegetables?!

The recipe below incorporates Juice Plus Chewables – a delicious kids’ chewable from juiced fruits and vegetables that kids love. Often they have no idea that they are consuming kale, spinach, tomatoes, carrots, pineapple, artichoke, cabbage, broccoli, beets, bilberries, and pomegranates – and that is just to name a few.

Research has shown that kids taking the Juice Plus chewables have fewer missed days of school, are taking fewer over the counter and/or prescription medications, are drinking more water, were visiting the doctor less, were consuming less fast food and soft drinks and were eating more fruits and vegetables.

The chocolate that we recommend is stevia sweetened dark chocolate chips. This helps us to enjoy that yummy chocolate taste without spiking blood sugars.

Plus, did you know that craving chocolate can be a sign of a magnesium deficiency? That is because chocolate contains magnesium along with other minerals and antioxidants.

Another great thing is you can store this chocolate bark in the freezer so it can last for several weeks.

So, what are you waiting for?

If you want your Juice Plus Chewables, click here to order.

JuicePlus Chocolate Bark

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Prep Time 5

Cook Time 25

Total Time 30

Servings 12 pieces

Ingredients

2 cups Stevia Sweetened Chocolate Chips
1 cup Juice Plus Gummies
½ cup Raw Almonds can omit if taking to school
2 tbsp Coconut Oil
1 dash Himalayan Sea Salt

Instructions

Place parchment paper down on a baking tray
Lay down almonds, any other nuts and seeds and Juice Plus chewables
Put chocolate chips in a stainless steel bowl and out over a pot of boiling water, stir frequently
Once melted add in coconut oil
Pour melted chocolate over nuts and gummies
Sprinkle shredded coconut or Himalayan sea salt on top
Place tray in Freezer
Once hardened break bark into small servings sizes

Notes

Nutritional information per serving:

Calories – 210

Carbs - 15g

Fiber - 11g

Sugars - 5.5

Protein - 3g

Fat - 14.5g

Healthy Ingredient Swap-Outs

by Kylie James | Sep 24, 2020 | Koru Nutrition Blog

It’s a really scary fact is that this is going to be the first generation where we will outlive our kids. Our Western dietary habits are setting our children up for childhood obesity, diabetes and a whole host of diseases and health condition in their future. Children have never been afflicted with more chronic illnesses and conditions than in present day.

Many parents are unknowingly contributing to this trend . It is frightening to think that the food our children are eating are potentially laying the foundation for mental health problems, cancer, heart attacks, strokes… and the list goes on.

Unfortunately, there are a number of reasons for this…

Highly processed foods tend to be cheaper and more available and these processed foods are void or limited in nutrients but loaded with saturated fats, artificial preservatives, colorings and flavourings that are detrimental to our nervous systems, organs and brain function.
Portion sizes have steadily increased over the years. Do you remember as a kid getting the small cookie and now you just need look at the size of the cookies that are available at Starbucks that little kids are being fed that well exceeds their daily quota of sugar.
Both parents are now working in most families, and kids have multiple programs and sports after school resulting in not having time to prepare meals and relying on grabbing some fast food on the road.
Normalizing of consuming processed foods as a standard and staple meal or food that our children should consume, as opposed to it being a treat or viewed as unhealthy.
Marketing of children’s food products confuse parents into thinking it is a healthy food option, when most packaged and prepared foods are not.
Lack of education, understanding and knowledge of how impactful the foods that our children consume are in relation to their behaviours, cognition, mental state, physical health and long-term wellness.

It doesn’t have to be overwhelming to make simple changes to your child’s diet and you don’t have to do it all at once. Making small changes over time and making your children a part of the process are two great way to start building healthier family eating habits. You might be surprised of the snowball effect of good, clean, healthy eating with better moods, energy levels, less outbursts, better sleep, weight loss, skin conditions resolving and even better and healthier relationships with one another.

The number one goal to remember is to eat CLEAN!

Here are some Clean Eating Principles to incorporate:

Eat food that looks like it has been from its original state ie eating a strawberry as oppose to a strawberry roll up (which looks nothing like it’s original form)
Eat 3 meals and 2 snacks a day
Consume fruit and vegetables on a daily basis for fiber, complex carbohydrates and enzymes. Kids minimum requirement is 5 servings a day
Consume whole grains instead of refined white grained products that are processed and chemically charged
For dinner stick to half the plate being vegetables (salad, cooked vegetables, cut up raw vegetables) and ¼ protein (chicken, fish) and ¼ carbohydrates (pasta, rice, sweet potatoes)
Consume healthy fats each day such as avocado’s, fish, nuts, seeds, and coconut oil
Choose lean proteins such as poultry, fish, wild game, non-GMO soy, legumes or hormone free, grass fed beef.
Stick to healthy portion sizes
Drink lots of water ideally 2-3 liters a day and avoid pop, store bought juices, energy drinks and other processed sugar laden drinks
Avoid sugar and artificial sweeteners, sweetened meals with stevia, swerve, xylitol, honey or with fruits such as apple sauce.

Don’t know where to start?

Here are some healthy switch outs that you can make to your children’s lunches, whether they are craving salty chips or sugary cookies there are healthy alternatives to reduce their sugar-intake and calories and increase their vitamins, minerals, good fats and healthy proteins.

Food Item	Problem with this	Healthy Alternatives	Health Benefits of this
Packet of chips	No nutritional value, high in sodium and calories, Acrylamide is a chemical in potato chips that forms when you cook potatoes at high temperatures and may increase the risk of cancer and nerve damage.	· Roasted chickpeas · Seaweed · Kale chips · Trail mix of nuts (cashews, almond, walnuts, pecans) and/or seeds (pumpkin, chia, hemp, flax, sesame, sunflower) · Potato salad	Higher in vitamins and minerals, good fats, fiber.
Chocolate bar	High in calories and sugar, no nutrient value	· Home-made chocolate bark (link to recipe) · Stevia sweetened chocolate chips · 70%+ dark chocolate	High in minerals such as magnesium, low in sugar, good fats for brain health and energy, and can hep to satisfy sugar cravings.
Cookies	Loaded with excess sugar, refined carbohydrates (white flour) that will spike blood sugars, calories, trans fats (to preserve shelf life)	· Healthy muffins · Home-made cookies sweetened with swerve or apple sauce · Raw energy balls/bars	High in fiber, good fats, vitamins and minerals, help to feel satiated, reduce sugar cravings and binge eating .
Processed meats (deli meats, salami, lunchables, luncheon meats, hot dogs)	Contain nitrates that have a negative effect on the nervous system	· Boiled eggs · Leftover dinner · Roast chicken · Hormone free sausages · Chickpeas or black beans · Quinoa · Lentils	Reduced saturated fats, no nitrates and other chemical based preservatives, high in vitamins and minerals, (legumes and lentils also high in fiber)
Ketchup	Loaded with hidden sugar	· Salsa	No sugar, helps increase metabolism
Packaged and flavoured popcorn	Can contain preservatives, sugars, artificial flavourings	· Plain, home-made cooked popcorn that you make in a pot or air popper	Free from artificial flavourings and colorings, can add healthy fat like coconut oil
Fruit loops, Frosted flakes and other sugary based cereals	Loaded with sugars that will offset blood sugars affecting mood, energy levels, focus, and cause weight gain	· Plain oatmeal with applesauce, or sliced banana, apples and cinnamon instead of sugar · Kashi cereals · Shredded wheat · Ezekiel cereals · Ancient grains	High in fiber, complex carbohydrates, balance blood sugar levels to help with sustained energy and mood. Nutrient dense and high in B vitamins for energy and brain function.
Commercial sugary peanut butters (like Kraft)	Contains sugars and hydrogenated oils	· Unprocessed natural nut or seed butters · Hummus · Coconut oil	These spreads contain good fats, and complex carbohydrates, and no sugar or hydrogenated oils
Processed and sugar loaded yoghurts and yoghurt drinks	Contain sugars, artificial colorings, flavourings and preservatives	· Unsweetened apple sauce · Plain Greek yoghurt with raw nuts, seeds and/or fresh fruit added · Home-made smoothies · Chia pudding	Nutrient dense with a combination of complex carbs, proteins and fats, can hide vegetable and fruits in smoothies that may not otherwise be consumed
White bread, bagels and crackers	Raises blood sugars, limited fiber, excess calories, nutrients depleted, do not feel satiated.	· Whole grain or brown rice breads, wraps and pitas · Whole grain or brown rice crackers	Increased fiber and B vitamins, balances blood sugars for more sustained energy and mood throughout the day
Pop (regular or diet)	Both sugar and artificial sweeteners such as aspartame have been shown to increase insulin resistance, weight gain and increase appetite. These drinks provide no nutritional value, Phosphorus in pop can be detrimental to bone health and teeth. Contains caffeine that may cause hyperactivity in kids.	· Zevia drinks (stevia sweetened pop) or sparkling water · Plain water with cut up fruit and herbs for flavour	Don’t spike blood sugars or contribute to weight gain, help to increase hydration needed for better focus memory and energy

We hope that by sharing these easy ingredient swap-outs, it makes choosing healthier choices for your child’s lunch a little bit simpler! Which swap are you going to try first?

Nut-Free Chickpea Blondies

by Kylie James | Sep 18, 2020 | Recipes

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are! This recipe makes a great snack for kids’ lunch boxes or a healthy dessert for the whole family to enjoy!

Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both soluble and insoluble fibre they really pack a digestive punch. The soluble fibre, raffinose in chickpeas, gets broken down by the good bacteria in your gut – which means easier and more regular bowel movements. This is great news for all of us, but especially for kids returning to school, as the added stress and change in routine can often lead to constipation in children.

Sunflower seeds are the perfect pairing, providing plant-based protein and fat to keep energy up and blood sugar levels balanced. Sunflower seeds are also a great source of vitamin E, which helps keep hair, skin and nails looking good while protecting your cells from free radical damage. Unfortunately, approximately 60% of North American’s are not consuming adequate amounts of vitamin E daily. Emerging research suggests vitamin E may have a role in regulating allergic airway disease (like asthma)(1) , so adequate vitamin E consumption may be an important preventative in pediatric nutrition.

Lastly, coconut oil provides more healthy fats. The type of saturated fat in coconut oil, medium chain fatty acids, is shuttled to the liver to provide a quick and useable energy source. For adults, eating coconut oil regularly has been shown to support increased metabolism and help promote fat burning, as well as raise HDL (good) cholesterol, which lowers the risk of heart disease. In children, coconut oil provides fuel for the brain to help keep them focused during learning.

This blondie recipe combines good fats with fibre and protein all while keeping the sugars low! There’s just 1 tsp of maple syrup in each blondie making these a solid lunch box addition or a super after school snack and best of all they’re NUT FREE!!

They’re quick and easy to mix together in the food processor, and lining your pan with parchment will make clean up a snap! And because it is so easy to make your kids can make it with you.

Joan M. Cook-Millsand Christine A. McCary. Feb 3 2012. Isoforms of Vitamin E Differentially Regulate Inflammation. PMC3271790.

Nut-free Chickpea Blondies

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are!

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Prep Time 20

Cook Time 25

Total Time 45

Servings 16 servings