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Tips for turning your kids into healthy eaters
Dealing with picky eaters is a common struggle for many parents. We all want our kids to be good eaters but sometimes we don’t know the right tricks. The prevalence of childhood obesity in the United States increases each day, so it is important to introduce your children to healthy foods that will benefit their growth and development. The earlier you start introducing healthy foods to kids, the better. Tip #1: introduce foods slowly. You can do this by sneaking in a few leaves of spinach into their smoothies or some vegetables in their pasta. Once they get used to the idea of actually liking something healthy, they will voluntarily eat it. Tip #2: is to always have healthy options available. If you have mostly junk food in your house, how do you expect your kids to go for the one fruit option that you have? The more they see healthy foods, the more comfortable they will become with them. They will start to like and choose them on their own! Tip #3: make it fun and get them involved. You can do this by trying new foods often, having them help you cook, or making some sort of game out of it. Tip #4: My final and most important tip is to be a role model for your child. If your kids see you eating healthy, they will want to do the same!
Posted in doylestown dietitian kids, eat right bucks healthy kids, Featured, healthy kids, Healthy Stuff, introduce kids to healthy foods, kids healthy eaters, kristie finnan tips, kristiefinnan, LowFODMAP, make children healthy, my child is a picky eater, new, Nutrition, registered dietitian doylestown, tips for picky eaters
Tagged bucks county nutritionist
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Low-Fodmap Energy Bites
Low-Fodmap Energy Bites
| Servings |
| 24 |
|
|
Ingredients
- 3/4cup oats
- 3/4 cup natural peanut butter
- 1/3 cup maple syrup
- 1/3cup semisweet or dark chocolate chips
- 1/4cup flax seeds
Instructions
- 1)In a medium mixing bowl, stir together all of the ingredients. (If the dough is sticky, put in the freezer for 30 minutes to slightly firm up.) 2) Form the dough into about 24 tablespoon-sized balls and refrigerate for about an hour. 3) Enjoy!
Recipe Notes
Can be stored in refrigerator in ziploc bag for up to 3 weeks or freeze for up to 6 months
Posted in recipes
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Overnight Peach Oatmeal
Overnight Peach Oatmeal
| Servings |
| 1 |
|
|
Ingredients
- 1/4 cup local organic peaches
- 1/2cup gluten-free rolled oats
- 1/4 cup plain or vanilla greek yogurt
- 1tbsp. chia seeds
- 1tsp. vanilla extract
- 1 dash cinnamon
Instructions
- 1) Put oats, chia seeds, yogurt, vanilla, and milk into a mason jar(milk goes last) 2) Add peaches and cinnamon 3) Tighten lid and place in refrigerator overnight and enjoy the next morning!
Recipe Notes
Posted in breakfast, gluten free, recipes
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Bucks County Water Contamination
Attention Bucks County! If you have a well, stay away from the water at your home and drink bottled water for the time being instead. The water is contaminated with chemicals that are extremely harmful to your health and they can only get into your body through ingestion. Some think that skin exposure (bathing, etc.) is a possible way for the chemicals to enter your body, but this theory has yet to be proven. The water is contaminated with perfluorooctanoic acid (PFOA) and perfluorooctane sulfanate acid (PFOS) acid which are both found in firefighting foams and consumer products. These two chemicals were found in the firefighting foams used by the United States Navy at the base in Willow Grove, PA. PFOA and PFOS are known to cause medical conditions such as ulcerative colitis, kidney disease, osteoporosis, thyroid disease, reproductive issues and they even have probable links to cancer. These chemicals have a half-life of 4-5 years which means that after 4 or 5 years, half of them will be gone. As for Doylestown, the Cross Keys well has been shut down but you could have been exposed to chemicals if you drank the water prior to the closure of the well. Please keep yourselves educated and updated about the situation going and stay away from drinking water in the contaminated areas.
What to do now…?
-Get your water tested
–Click here to get bottled water
Posted in bucks county water, bucks county water testing, cross keys well, dietitian water contamination, doylestown water contamination, Featured, news, warminster water, water contamination, willow grove water
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Grow your food!
Wouldn’t you love to know where your food comes from? Don’t spend any more time wondering, spend time gardening! There is so much inspiration for gardening here in Bucks County with all of the lovely local farms around town that grow organic produce. Growing your own food is such a rewarding experience. Not only do you save money and control what goes in your food, you also get to enjoy the freshness of fruits, vegetables, or herbs from your own backyard! Another great thing about gardening is that it’s a great learning experience for your kids. You can get your kids involved and they will be excited about growing and eating healthy foods! Although summer is here it’s not too late to start your own garden! If you aren’t sure how to start gardening, a good way to dip your feet in is starting with a small herb garden. Here is a great link to some gardening tips!
Posted in bucks county gardening, dietician gardening, dietitian gardening, Featured, gardening, gardening tips, grow food, kristie finnan, Nutrition, organic
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Easy Gluten Free Muffins
by 
While scrolling endlessly on Facebook, I came across this recipe while watching one of those thirty second cooking videos that have become so popular and decided to try it out. Here is the super simple recipe to these delicious mini muffins!! These are super easy and most ingredients are probably lying around your house! The best part is, no added sugar and no flour! These are great for a snack after dinner or to throw into kids lunches! Enjoy the snow and these delicious gluten free mini muffins!
Easy Gluten Free Muffins
Author: Lauren Gannon
Recipe type: Gluten Free
Serves: 24 mini muffins
Ingredients
- 1 banana
- ¼ tsp baking soda
- ½ cup peanut butter
- 1 pinch salt
- 1 tbsp vanilla
- 1 egg
- 3 tbsp honey
- Mini chocolate chips for topping
Instructions
- Preheat oven to 350 degrees. Add all ingredients into a personal size blender and blend until batter forms. Spray muffin tins with a non stick spray and spoon batter evenly into each tin. Sprinkle a few mini chocolate chips as desired. Bake for 8 minutes. Enjoy!
Enjoy!
-Lauren Gannon
Future Registered Dietitian Nutritionist
Nutrition Student at West Chester U. & Student Intern at Eat Right Bucks County
Posted in Blog, dessert, dietitian doylestown, Doylestown, Doylestown Dietician, Easy Mini Muffins, gluten free, healthy, Healthy Stuff, Muffin, no added sugar, Nutrition, Nutrition counseling doylestown, Nutrition Tips for New Year, recipes
Tagged doylestown nutritionist
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Fun on the Roots to River Farm
by Last week, Miranda and I traveled to Roots to River farm in New Hope to see what it takes to grow fresh local veggies, herbs and flowers and boy was it hard work. Roots to River is a 60 acre farm that provides fresh produce to farmers markets, local restaurants ( like my favorite Jules Pizza!) and a CSA program. What is a CSA you ask?
CSA: community supported agriculture. People pay for a membership to a farm and get veggies, herbs and maybe flowers depending on the type of membership you have. CSA’s are a great way to support local small farms as well as getting fresh local food that is not only better for you but more delicious! Below are some pictures and small blurbs about our adventure at Roots to River Farm!
Malaika, the young woman who owns the farm, was kind enough to teach Miranda and I what farming was all about! When we first arrived we toured the farm and met the dogs, then we were put right to work. We loaded orders into boxes and put them into a giant refrigerator so they were ready when delivery time came. After that we started the real work it takes to keep up the farm; weeding. We were handed hoes and told where to start hacking away at the ground until all the weeds were gone. It took us an hour or so working in a group of four to do four rows of about 10 yards. Miranda and I were so slow compared to everybody else but the blisters on our thumbs and the calluses on our palms showed our hard work.
We watered the seeds, baby plants and lettuce growing in the green hous
e 
We picked onions in the rain. Tons and tons of onions. We put them in groups of four, tied them up, cut the tops off and washed them.
These onions were picked a couple weeks before and were laying out until the stalks turn brown and fall off of the onion. BTW- onions are not on the Low FODMAP diet! I learned that from Kristie Finnan, RDN, LDN who specializes in IBS and GI disorders at her private practice (Eat Right Bucks County in Doylestown & Buckingham, Pa)
Tons of garlic drying out from the ceiling of the barn, it smelled heavenly!
All in all it was a day full of hard work, lots of learning and lots and lots of hard work!
-Lauren Gannon-
(on left)
Future Registered Dietitian Nutritionist
Nutrition Student at West Chester U. & Student Intern at Eat Right Bucks County
by 
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Posted in bucks county dietician, Dietician 18901, Dietitian 18901, Doyelstown Dietitian, Doylestown Dietician, Eat Right Bucks, Headline, Healthy Stuff, nutrition counseling, Nutritionist 18901, nutritionist bucks county
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About Miranda Ortolani
by 
Miranda Ortolani is a junior Nutrition/Dietetics major at Penn State University. Miranda is passionate about living a healthy lifestyle that includes a well balanced diet and exercise. “My mom is the cook in the house and she is a very healthy eater, so from a young age I was always fed good meals with great nutritional value!”
In Miranda’s spare time she likes to cook, play the guitar and take adventures new places with her friends. She also enjoys spending time with her dog Shelby and going to the NJ shore! After she completes school and becomes a registered dietitian, she would love to work to inspire people to live happy, healthy lives and to help them realize that a healthy lifestyle doesn’t have to be difficult- it can be fun!
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Posted in bucks county dietician, dietetic internship, Dietician 18901, Doylestown Dietician, Eat Right Bucks, Eat Right Bucks County, Healthy Stuff, National Nutrition Month, registered dietitian doylestown
Tagged doylestown nutritionist
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The Perfect Summer Breakfast!
by 
Acai Bowls are all the hype this summer as they are the perfect way to start your day off right- and the hype is well deserved! Our Registered Dietitians/Nutritionists at Eat Right Bucks County can’t eat enough, especially with local berries on top!
Acai berries are a super-fruit from South America that are high in heart-healthy antioxidants and low in sugar, but contains excellent amounts of iron, calcium, fiber, and vitamin A. Acai berries also increase energy levels, help with digestion, and can aide in weight loss. You can add any toppings you like onto these bowls such as gluten free granola, chia seeds, hemp seeds, peanut butter, some local bucks county fruit, cocoa nibs, coconut flakes, etc. These bowls are healthy, super delicious, and they will keep you full for hours- what more could you ask for?
In the United States, you can find pure and organic pureed acai in the frozen isle of health food stores (you could also switch out acai for frozen pitaya puree, another superfruit!) In the Doylestown Bucks & Montgomery County area, you can find Acai puree at Whole Foods & Wegmans. There are also many up and coming cafes and juice bars that make acai bowls but if you cannot find a place near you, here is how to make them at home in three easy steps! My tip is to use all organic products to make this the healthiest it can be! Here is what you’ll need:
Acai Bowl
Ingredients
- 1 pack pure and unsweetened frozen Acai (found in the frozen fruit isle at whole foods)
- 1 Frozen Banana
- 4 Frozen Strawberries
- 1/4 cup soy OR almond milk
- (can add peanut butter for extra protein!)
- 1 tbsp. Chia seeds
- 1/2 cup Granola ( I chose granola made with quinoa for some protein)
- 1/2 fresh banana
Instructions
- add 1 pack of frozen acai, 1 frozen banana, and 4 strawberries into a blender and blend until you get a smooth and thick consistency that is scoopable.
- pour mixture into a bowl.
- add granola, chia seeds, and 1/2 of a banana on top!
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Posted in Acai Bowls, antioxidant, Headline, Healthy Stuff
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Sweet Summer Treats
by 
The summer heat is in full swing and it’s crucial to stay cool and healthy all summer long. Homemade summer snacks are always so much more delicious and healthy then those that come prepackaged. They are not only healthier, but fun to make and even better to devour. Below I shared some super easy snacks to stay cool all summer long. Trust me your taste buds will thank me. Both recipes are FODMAP diet friendly as well.
Coconut water pops:
Sweet Summer Treats
Ingredients
- 1/2 Coconut water
- 8 Strawberries
- Handful Blueberries
Instructions
- Cut the desired fruits and throw them into the cup and fill the rest with coconut water. Feel free to use any flavor of coconut water and fruit you would like. I chose the pineapple flavor to give it a fresh summery taste. I popped them in freezer with a popsicle stick for a couple hours and then they will be ready to enjoy!
- You can also use the Zoku Popsicle maker for quick pops!
Coconut water pops
Mini Banana Sandwiches:
This one is really easy and is hands down my favorite summer sweet. All you need is bananas and peanut butter, almond butter or sunflower butter depending on what you like or different nut allergies. I simply cut the banana into slices and popped a dollop of the yummy butter on the slice to make a sandwich. I put them on a cookie sheet with parchment paper for easy clean up. I left them in the freezer for a couple hours and then they will be ready to eat. YUM!
The final recipe isn’t a recipe at all but a super simple idea for delicious snaking. All you need are a bowl of grapes and to pop them in the freezer. I know silly right?! But frozen grapes are the perfect snack after a long day by the pool or just sitting in the hot sun. When frozen they are crunchy and taste just like candy! They are truly the easiest summer snack!
Don’t forget to stay cool and hydrated this summer! Check back every week for a new blog post!
Have a happy healthy summer Bucks County!
Lauren
Lauren Gannon
Nutrition Student West Chester University
Eat Right Bucks County Intern
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Posted in Bucks County, Eat healthy, eat local bucks county, Headline, healthy, healthy eating, Healthy Stuff, Healthy summer snacks, nutritionist bucks county, nutritionist Doylestow, organic, recipes, summer, Sweet summer treats
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