Health & Fitness

Health & F tness Top Tips for Picky Eaters

By Aliza Beer MS, RD, CDN

Being a parent of a picky eater can be a difficult job. As parents, we want to feed our children nutritious foods that will aid in their growth and development. Unfortunately, picky eating can sometimes affect that goal.

Understand that you aren’t alone; some 50% of parents consider their preschool children to be picky eaters. It certainly can be challenging to deal with children who refuse to eat many foods, especially when you don’t know how to safely and effectively expand your child’s food preferences.

There are many tips and tricks experts have gathered over the years to help diversify your child’s food preferences. The most important idea to note is that you are a role model for your child when it comes to food. You may not realize this, but your food choices directly aff ect your child’s choices. Children often want to eat exactly what their parents eat. So, if you are eating plain pasta, your child will gravitate towards plain pasta. If you have a plate with protein, diff erent vegetables, and starch, your child may want to eat what you’re eating.

Children love to mimic what adults do, so be cognizant that your food choices are aligned with the foods you want your child to eat. When you eat healthy, nutritious foods, you are directly impacting your child’s confidence to try and do the same. Parents are a child’s guide to food preferences because they watch your eating behaviors. If you eat your meals standing, your child processes it and believes the right way to eat is to eat standing. Show your child that you sit down for a meal, undistracted by your phone or toys, and your child may want to do the same. 1. Make food fun. If mealtime is filled with pressure and frustration, your child will sense that. Making mealtime fun and exciting is key when dealing with picky eaters. It will be frustrating when your child plays with their food and makes a mess instead of eating. However, this is the way many children explore food so you may have to try and overlook the mess.

A great way to make mealtime fun is to cut foods into different shapes. Although this may be time-consuming, know that it won’t be forever. For the first few weeks of introducing new foods, take the extra time to make it interesting for your kids. Cut cucumbers into little star shapes and form chicken patties into heart shapes. This can help distract your kids from what they are eating and help them get used to different flavors and textures. 2. Include your kids in cooking. Although this may sound like a daunting task, start by including your child in your cooking once a week. Maybe choose Sunday night dinner when things are calmer or bring them to the grocery store on a day when you need to pick up a few items. You can make it very fun by buying a chef costume or an apron for them to include them in the process. Give them safe tasks like washing and drying vegetables or sprinkling on different spices. This can be beneficial because research has shown that children who are included in meal preparation are more likely to consume vegetables than children that aren’t. 3. Know that you are the one in charge. As a parent, you have the power to make the right decisions for your child. Although children may try to convince you to do things, know that you make the ultimate decision. When it comes to picky eaters, parents have to stand their ground. This means that if your picky eater demands a different meal than their siblings, you say, “This is what your mommy or daddy made for dinner for everyone, and if you don’t want it, you don’t have to eat it.” Tell them that when they become a mommy or daddy, they get to decide what is for dinner for their kids. This may sound harsh but you are doing your child more harm than good each time you give in.

This usually takes a few nights of going to bed without eating dinner (don’t worry – your child isn’t hungry) to get them to eat what you give them. The wrong way to go about this is to make a dinner that contains only foods they never tried. Instead, the meal should contain one new food and a food item you know your child likes. 4. There shouldn’t be any distractions during mealtime. It can be tempting to put on a video for your child when they eat so that you can get other things done in the meantime. However, this isn’t a good habit for picky eaters. Explain to them that, during mealtime, we have to be fully focused on eating and we cannot do that if we are playing games or watching TV. Lead by example, and show your children that when you eat dinner, you aren’t on your phone or doing anything aside from eating. 5. Don’t force your child to eat. Food should never be used as a reward or punishment. If your child doesn’t want to eat, don’t force them. Research shows that pressuring children to eat can cause your child to eat less and increase pickiness. Explain to them that they can choose not to eat, but if they are hungry later, the kitchen will be closed. This way, your child will have a valid reason for why they should choose to eat now. Be patient

and soon your child will reciprocate. 6. Keep trying. It can be so tempting to give up and decide you will just feed your kid plain pasta forever. However, it is so important to keep exposing your child to new foods by serving them alongside foods they already enjoy. Experts say that sometimes a child needs to be exposed to a food 15 times to agree to try it. The best recipe for food acceptance is to expose your child to eat again and again without any pressure. Big portions can be overwhelming to children, so it is best to start with small portions of food, and if your child finishes them, ask them if they would like some more. 7. Don’t make a second meal if they refuse to eat. This can be difficult for parents to do because of the fear of your child going to sleep hungry. Remember that they ate meals and snacks the whole day, and they will be having breakfast tomorrow. When you give in and make them a different meal, you are affecting any progress you’ve made with your picky eater. 8. Let them make some choices. Children can become frustrated when they feel like they have no choice in the matter. Give them a choice between two vegetables or a choice between rice or quinoa. Children love to feel like they are making the decision, and this way, you still make the main decisions. 9. Start with breakfast. At this meal, your child is hungriest. They will be more willing to eat what you give them and put up less of a fight than they would at dinnertime after a whole day of eating. Remember, give them food they already like coupled with new food. Once they have tried a new food a couple of times, move it to later in the day and introduce a new food at breakfast time.

Meal ideas for your picky eaters: • Breakfast: Make a smiley face by using a banana for the mouth, hardboiled eggs for the eyes, a sliced cucumber for the nose, and some red berries for the cheeks. Chances are that your child will be intrigued by the smiley face on the plate and eat some. • Snack: Blend some kale, banana, and blueberries with milk to sneak some greens in and freeze them in popsicle molds. You can also make healthier oatmeal cookies for

snack with oats, spelt flour, and coconut sugar. • Lunch: Buy a fun container to use for your child’s lunch for school. In one section, put mini turkey sandwiches (whole wheat if possible). If your child doesn’t like the crust on their sandwiches, include a couple without crust and one with the crust on to encourage your child to try it. In another section, put some cut-up fruit, and in the other section, put cut up cucumbers or peppers. You can also put a small cookie in another section so your child feels like their lunch is “fun.” • Dinner: Instead of storebought chicken nuggets, make your own by mixing regular and whole wheat panko crumbs. (Chances are your child won’t tell the difference.) Bake them at a high temperature so that they mimic fried chicken nuggets. Try to sneak in some vegetables, either in the form of a blended soup or a patty. For example, you can add cauliflower rice to your burgers or some peppers into pasta with tomato sauce.

It can be difficult for parents to get through stages where your child refuses to eat anything new you give to them. Remember that this is only temporary and that your child won’t only eat noodles forever. The most important tip is for the parents to stay calm while navigating this process. Your child can sense frustration and nervousness, so try your best to relax. It can be very tempting to give up and give in to your child. But remember, the stronger you are, the better the outcome will be.

If a child is consistently introduced to a variety of foods when they are young, they will grow into a healthier adult with a more mature and well-balanced diet. I have seen

many teenagers and young adults who still refuse to eat any fruit or vegetable. When I point out that a strawberry tastes different than an apple, which tastes different than an orange, and encourage them to experiment and find something that they may like, they are usually too rigid and already set in their ways. Instead of giving in and cooking your child a new meal when they refuse to eat what was prepared, stand your ground and know that your child will not be starving if they don’t eat.

If you have attempted at gradually introducing new foods without any success, there are resources out there to help you. Similar to sleep consultants, there are picky eater consultants who may be able to help you navigate this process. It can be stressful and frustrating, but once that breakthrough happens, it will be worth it!

Experts say that sometimes a child needs to be exposed to a food 15 times to agree to try it.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.

The Art of Allowing and Embracing G-d’s Kingship on Rosh Hashana –

A Primer on the Law of Attraction and Allowing G-d’s Blessings into Our Lives.

By Alanna Apfel

With the first night of Rosh Hashana falling out on Labor Day, I find my thoughts are still in summer mode, leaving me feeling unprepared for this holy day. The inner me is struggling to focus and connect.

The Gemara in Rosh Hashana recounts, “On Rosh Hashana Hashem instructs us to recite before Him verses of Malchuyos, G-d’s Sovereignty Zichronos, Remembrance of all events, V’Shofros, and Shofar blasts. Sovereignty so that you should make me your King…”. The primary theme of Rosh Hashana is G-d’s Malchus, His sovereignty. Through the Mussaf verses, we proclaim G-d as our King, accepting our role as his subjects. Traditionally when we consider these themes, we are inspired to feel awe and fear of G-d’s magnitude. This year in particular, I seek a more relatable avenue to connect with G-d– a G-d whose presence I strive to find as a very real part of my everyday life.

When we crown G-d our King on Rosh Hashana, we acknowledge that He is the Source of all blessing and all that is good. We attribute all that is good in our lives and the blessings we enjoy, to Him. We know intuitively that “Coincidence” is only G-d’s way of remaining anonymous. For those of us who seek Him in our daily lives, we find Him everywhere, and the daily miracles in our lives, both big and small, abound.

Each year we are gifted 48 hours where we have the opportunity to pause our lives and hone in on our connection with our Creator. How blessed we are to be gifted three full days during the Yamim Noraim dedicated solely for the purpose to quiet our minds and connect with our Source. If we can channel our energy and focus during these upcoming days, we can genuinely take account of our past actions and strive to show up and do better in the coming year – better as children, better as parents, as spouses, siblings, friends, and community members.

During the climactic Tefila of Unesane Tokef many are moved to tears as we recall the challenges that we have faced. We heartfully pray for a year of life, a year of health, a year of peace, a year of serenity and a year of abundance for ourselves, our families and our friends. How do we allow G-d’s shefa and bracha into our lives? Sadly, many (most!) unwittingly practice resistance, rather than the art of allowing. We are subconsciously stuck in a survival mindset, focusing on scarcity, and fear.

The Art of Allowing, is a practiced process of deliberately choosing the subject of our attention, with an awareness of how that perspective feels to us. When we are allowing, we always feel good because we constantly allow the blessings that flow from Source into our lives. As Deliberate Creators we harness focused intent to be consciously aware of our energetic state, and connect with our Source (Gd). By deliberately choosing thoughts that feel good, we achieve energetic alignment with the Source of feeling good. We join G-d as Co-Creators and become active participants in our own lives, rather than the victim of life’s circumstances.

If we are choosing thoughts that feel good, we are allowing G-d, the Source of all that is good, in every moment into our lives. In any given moment there exists a split second during which we have a choice – do we go upstream, against the current of blessing and choose resistance, or do we go downstream, flowing with the current of blessing and choose allowing? During our daily interactions, which end of the “stick” do we choose – that which we desire, or the lack of it? Do we choose Anger and Resentment or Appreciation? Disappointment or Joy? Scarcity or Abundance? Fear or Faith? Loneliness or Love?

Sometimes making the choice between that-which-we-want versus the lack-of-it can be a real struggle. When challenges come our way and our desires and dreams seem far away, or even impossible, we can focus on our Emunah, our unwavering belief in G-d. We can deliberately and intentionally hold ourselves in high consciousness, no matter what the appearances are.

How do we uncover the secret sauce for manifesting our dreams and desires?

The secret to manifesting is the Art of Allowing. Everything we could ever wish for ourselves and for others (life, health, peace and the rest of G-d’s blessings), already exist in our Universe. The Universe in which we live and breathe, the very same Universe over which we accept G-d’s sovereignty on Rosh Hashana, is governed by the Law of Attraction, which states: that which is like unto itself, is drawn. This governing law means that whatever it is we focus on, or think about (for at least 17 seconds), attracts unto itself other feelings and thoughts that are like it. We believe that G-d is shefa, the ever-flowing source of abundance, which like a stream, never ceases to flow. All we have to do is “let go and let G-d do the work”, and allow it into our lives.

How do we drop resistance and allow G-d’s blessings into our lives? By focusing our energy, thoughts and attention on things that make us feel good. If we are feeling good, we are in alignment with that which we want to attract, and by the law of attraction, our desires will then be attracted to us.

True joy is ours when we achieve a state of calm and eager anticipation in every moment for that which is yet to come. It is not the manifesting itself that brings the truest joy (although manifesting is enjoyable too!). The truest joy is achieving the belief, the absolute certainty that G-d provides us with all that we need and desire. We realize that everything is alright (ALL right), and that we are too blessed to be stressed because the bountiful blessings that G-d has in store for us are just around the corner. It is done now.

Referred as Yom Hadin, The Day of Judgement, Rosh Hashana is an ominous day. This year, I choose to focus on the aspects of the day that inspire a deep connection with G-d, which bring me closer to, and allow me to connect to Him, my G-d, my King. For me, that means focusing on the G-d that is the Source of all that is good.

As I consider the infinite abundance, love and rachamim that Hashem has for each one of us, His children, I pray that we be able to tap into the shefa, the ever-flowing source of abundance that G-d has in store for us, and allow it into our lives. May this year be the year that we release resistant thought, sync up with Universe, and allow into our lives all of G-d’s blessings. May all of our dreams for the coming year manifest with ease, and the mishalot libeinu, the wishes of our hearts, be fulfilled.

A special credit goes to Abraham Hicks’s “Ask and It Is Given” and her teachings on the Law of Attraction, the Art of Allowing and Manifestation, which provided many of the concepts in this article.

Alanna Apfel is the founder and patient advocate at AA Insurance Advocacy, which helps therapy patients, individuals, couples, and children, save thousands of dollars annually on their out of network mental health therapy bills. In the months that AA Insurance Advocacy has been advocating on behalf of patients, clients have collected anywhere from $5,000 to $45,000 a year in reimbursements, depending on the cost and frequency of therapy. If your preferred therapist doesn’t take your health insurance, we can help negotiate with your plan to cover your out-of-pocket therapy costs. For further information, please contact aainsuranceadvocate@gmail.com.