Worthington Farmers Market: July 28
Three Scientific Reasons Your
Kids Don’t Love Their Veggies
An article submitted by friend and shopper of the Worthington Farmers Market, Maria Cannon.
If your children aren’t in love with vegetables, you’re not alone. Children have a propensity to pass on the vegetable serving in the majority, if not all, of their meals. As it turns out, they’re not just being stubborn -- there’s some pretty compelling research that suggests why.
According to a study by the University of Pittsburgh’s Rose Gerber, kids don’t like vegetables for three scientific-based reasons. Let’s take a look at each and get some ideas to overcome them.
Kids unwittingly turn to foods that give them lots of fuel. And fuel most often comes in the form of sugar, the “body’s preferred fuel.” Since veggies aren’t high in calories, and because they contain so much fiber to digest, children gravitate toward foods that give them immediate energy boosts that last longer.
Solutions: Add vegetables to your diet that are the highest energy boosters. Two good examples are spinach and sweet potatoes. Spinach is an iron-rich food that supplies oxygen to your tissues, and this means less fatigue. And sweet potatoes are a complex carbohydrate that not only gives you long-lasting energy, but it also reduces hunger between meals.
While you’re talking to your children about boosting their energy, also talk to them about ways to make their brain work better. Vegetables like kale, broccoli, and asparagus all have ingredients that naturally boost brain power.
Photo Credit: Pixabay
Vegetables are just plain bitter. Calcium, as well as other beneficials like flavonoids, isoflavones, terpenes, and glucosinolates, all combine to make things that don’t taste very good. And while adults adjust to it over time, kids haven’t had the time to get used to it.
Solutions: A study in the Journal of Academy of Nutrition and Dietetics suggests that when you pair raw veggies with a familiar dip your child likes, such as hummus or ranch dip, your child will be more likely to eat it. Also, turn your veggies sweet by mastering some kid-friendly smoothies. Start with these simple steps.
1. Pick a non-dairy milk for a base. They make for the best consistency. 2. Add a ripe banana. 3. Add another fruit your child enjoys, like strawberries or blueberries. 4. Add a vegetable. 5. Consider an optional protein add-in. 6. Blend to ensure it has a creamy texture. 7. Serve it in something your child enjoys, whether it’s a frosted mug or a sundae dish with whipped cream and a cherry on top.
There’s this psychological factor thing called “paired associative learning,” where children seek foods that provide a specific response, such as a birthday cake or candy that’s associated with happy memories. For them, veggies probably don’t elicit much in the way of fun memories.
Solutions: Time to pair veggies with a fun memory too. A good way to get started is by making a weekly or bi-weekly visit to your community farmers market to pick up eggs, honey, and some unusual vegetables they may not see at the supermarket. Here are some ways to make fun memories that your child will associate with the veggies they get there.
1. Let them carry a purse or wallet with their own cash for shopping. 2. Introduce them to the farmer’s that are selling their goods so they can build relationships. 3. Try to find a unique vegetable to try each week. Then, go home and search online for fun recipes that they’ll enjoy cooking with their purchase.
4. Offer them a weekly reward for finding and eating their vegetables, such as local honey for a sweet treat or some hard candy that might be sold there.
Let them use their veggies for fun art before eating. Whether it’s a hat of lettuce or artwork from different colored veggies, give them the opportunity to be creative so they’re associating fun with their vegetables.
Once you’ve worked through these scientific roadblocks, you’ll need to find ways to keep consistent -- and this means repeating exposure. Whether it’s weekly trips to the market or regularly making veggie artwork, keep your child engaged in trying veggies. On average, it takes 10 to 15 times to really figure out you don’t like something, so make sure they give each veggie a chance.
The Market Wellness Doctor's Weekly Health Tip
Visit the Market Wellness Doctor is space #75 outside of Dewey's Pizza
Lifestyle Matters. How we eat, move, sleep and manage stress has an enormous impact on health and longevity.
Health Tip #7: Down Shift
Take time to relieve stress.
The Blue Zone longevity peoples have learned the importance of consistent daily time to be mindful of their God, family and nature. Taking time to reflect seems to result in a greater sense of well-being.
Slowing down seems to have a beneficial effect on reducing/preventing chronic inflammation. More and more studies are showing a connection between chronic inflammation and aging. Inflammation is a prominent physiologic component of many rapidly growing chronic diseases like Alzheimer's dementia, heart disease, high blood pressure, diabetes and many more. (2)
One "Blue Zoner" who at 107 years old says, "Life is short. Don't run so fast you miss it." (1)
How can we slow down?
Studies are showing that consistent daily meditation reduces stress. Deep breathing associated with meditation results in decreased heart rate, lower blood pressure and reduces the stress hormone cortisol. Check out "Headspace .com" for a simple effective way to learn to meditate. (3)
Be well! See you at the market on Saturday!
Dr. Everett's Integrative Health, LLC.
Please email me with your questions/comments at email@example.com. None of these statements should be construed as dispensing medical advice, making claims regarding the cure of diseases, prevention or cure of any disease state. This information is not intended to diagnose, treat or cure any disease. Please consult your physician regarding any specific medical symptoms or conditions.
Sources: (1) The Blue Zones,Dan Buettner,Nat.Geo.Society 2008
(2) Blood Pressure Response to Transcendental Meditation: A Meta-analysis James W. Anderson Chunxu Liu Richard J. KryscioAmerican Journal of Hypertension, Volume 21, Issue 3, 1 March 2008, Pages 310–316,https://doi.org/10.1038/ajh.2007.65
(3) Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy, and Zen Meditation for Depression, Anxiety, Pain, and Psychological Distress,MARCHAND, WILLIAM R. MDJournal of Psychiatric Practice: July 2012 - Volume 18 - Issue 4 - p 233–252doi: 10.1097/01.pra.0000416014.53215.86, Articles
Our vendors for Saturday, July 28 include (in both alphabetical and numerical order):
1 J-POPS 2 Oink Moo Cluck Farms LLC 3 Ohio Farm Direct 4 Wishwell Farms Produce, LLC 5 Wishwell Farms Produce, LLC 6 Dana Lee's Bakery & Catery 7 Sweet thing gourmet 8 Simple Times Mixers 9 Saum Farm 10 Curly Tail Organic Farm 11 Oakleaf Farm 12 Oakleaf Farm 12.5 Kombu Tea 13 Farmhouse Herbs and Flowers 14 Purple Sage Bakery 15 zemnicki farms and greenhouse 16 zemnicki farms and greenhouse 17 From My Garden 18 Weed Knob Acres 19 Raven Rocks Initiatives 19.5 Rime Time Curiously Crafted Pops 20 Kingdom Fish 21 Rock Dove Farm 22 Brown Bros. Farms, LLC 23 cottage garden 24 cottage garden 25 Branstool Orchards 25 Branstool Orchards 26 The Lemon King LLC 27 Growlers Dog Bones 28 Gillogly Orchard 29 Gillogly Orchard 31 Doran's Farm Market 32 Speckled Hen Farm 33 Speckled Hen Farm 34 Up the Lane Farm 35 Jorgensen Farms 36 Jorgensen Farms 37 Dan the Baker LLC 39 Chuck Evans' MONTEZUMA Brand Sauces & Salsas 41 Pleiades Maple Products 42 JNA BREAD BAKERY 43 Native Cold Pressed 44 Sadie Baby Sweets 45 Hummavore 45 KALEZEES Kale Chips 46 Golden Life Dog Food, LLC 47 The Blueberry Patch 48 The crazy cucumber 49 VanScoy Farms 50 VanScoy Farms 52 Blue Jacket Dairy 53 Lucky Cat Bakery 54 North Country Charcuterie 54 darista cafe 55 Dos Hermanos Taco Truck 56 Anderson Orchard 57 Honeyrun Farm 58 Tilley Farmstead 59 Tilley Farmstead 60 Cliff's Greenhouse and Garden Center 61 Allergy-free Bake Shop dba Soodles Bake Shop 62 Michael's Artisan Chocolates LLC 63 A Few Of My Favorite Things... 64 Batter and Bowl 65 Ohio Bison Farm 65 Stevens Family Bakery & Orchard 66 Toad Hill Farm 67 Wengers Produce 68 Wengers Produce 69 Baileys Drive Inn Donuts 70 Sippel Family Farm/Kokoborrego Cheese 71 SaraBee Pure Honey 72 Tiger Mushroom Farms 73 jC's Sweet Ice Tea, LLC 74 Charqui Jerky Co. 76 Ohio City Pasta 77 Stonefield Naturals 78 Somerset Herbs LLC 79 Silver Bridge Coffee Company 80 Rhoads Farm Inc 81 Rhoads Farm Inc 82 Spotted Salamander Soap Company, LLC 83 Flower Child Granola 84 Franklinton Farms 85 Mayhem Foods LLC 86 Clamlube Brand Hot Sauce 87 My Iced Cookie 88 9N FARM 89 Miam 90 Get Elevated 91 Glenn Ave Soap Company 92 Lulu & Max 94 Ramble Coffee
88 9N FARM 63 A Few Of My Favorite Things... 61 Allergy-free Bake Shop dba Soodles Bake Shop 56 Anderson Orchard 69 Baileys Drive Inn Donuts 64 Batter and Bowl 52 Blue Jacket Dairy 25 Branstool Orchards 25 Branstool Orchards 22 Brown Bros. Farms, LLC 74 Charqui Jerky Co. 39 Chuck Evans' MONTEZUMA Brand Sauces & Salsas 86 Clamlube Brand Hot Sauce 60 Cliff's Greenhouse and Garden Center 23 cottage garden 24 cottage garden 10 Curly Tail Organic Farm 37 Dan the Baker LLC 6 Dana Lee's Bakery & Catery 54 darista cafe 31 Doran's Farm Market 55 Dos Hermanos Taco Truck 13 Farmhouse Herbs and Flowers 83 Flower Child Granola 84 Franklinton Farms 17 From My Garden 90 Get Elevated 28 Gillogly Orchard 29 Gillogly Orchard 91 Glenn Ave Soap Company 46 Golden Life Dog Food, LLC 27 Growlers Dog Bones 57 Honeyrun Farm 45 Hummavore 73 jC's Sweet Ice Tea, LLC 42 JNA BREAD BAKERY 35 Jorgensen Farms 36 Jorgensen Farms 1 J-POPS 45 KALEZEES Kale Chips 20 Kingdom Fish 12.5 Kombu Tea 53 Lucky Cat Bakery 92 Lulu & Max 85 Mayhem Foods LLC 89 Miam 62 Michael's Artisan Chocolates LLC 87 My Iced Cookie 43 Native Cold Pressed 54 North Country Charcuterie 11 Oakleaf Farm 12 Oakleaf Farm 65 Ohio Bison Farm 76 Ohio City Pasta 3 Ohio Farm Direct 2 Oink Moo Cluck Farms LLC 41 Pleiades Maple Products 14 Purple Sage Bakery 94 Ramble Coffee 19 Raven Rocks Initiatives 80 Rhoads Farm Inc 81 Rhoads Farm Inc 19.5 Rime Time Curiously Crafted Pops 21 Rock Dove Farm 44 Sadie Baby Sweets 71 SaraBee Pure Honey 9 Saum Farm 79 Silver Bridge Coffee Company 8 Simple Times Mixers 70 Sippel Family Farm/Kokoborrego Cheese 78 Somerset Herbs LLC 32 Speckled Hen Farm 33 Speckled Hen Farm 82 Spotted Salamander Soap Company, LLC 65 Stevens Family Bakery & Orchard 77 Stonefield Naturals 7 Sweet thing gourmet 47 The Blueberry Patch 48 The crazy cucumber 26 The Lemon King LLC 72 Tiger Mushroom Farms 58 Tilley Farmstead 59 Tilley Farmstead 66 Toad Hill Farm 34 Up the Lane Farm 49 VanScoy Farms 50 VanScoy Farms 18 Weed Knob Acres 67 Wengers Produce 68 Wengers Produce 4 Wishwell Farms Produce, LLC 5 Wishwell Farms Produce, LLC 15 zemnicki farms and greenhouse 16 zemnicki farms and greenhouse
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