Guest Post: 5 Favorite Summer Snacks (from Super Healthy Kids)

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This is a guest post by Natalie Monson and Amy Roskelley from Super Healthy Kids.


We love Lisa and her dedication to real food but also how she makes it real for parents and families to eat this way, which is is why we couldn’t be more excited to guest post for her!

Amy and I are moms and dietitians who love providing parents with fresh recipes and healthy strategies focusing on teaching children to eat more fruits and veggies. We try to make real food creative and fun in order to help growing children develop healthy habits for life. Because we both have children of all ages, we are feeding babies, dealing with picky toddlers, and also attempting to feed busy teens on the go! We believe that feeding your children lots of fruits and veggies is not only possible but can be fun in the process!

Summer is a great time to experiment with different fruits and veggies because there are so many in season. They are great to have by themselves as a snack, but sometimes it is fun to add a little of this or a little of that and come up with a yummy fruit or veggie creation.

5 of our Favorite Summer Snacks

(that are super easy to make and your kids are sure to love)

1Creamy Lemon Dip

5 Favorite Summer Snacks from Super Healthy Kids (Creamy Lemon Fruit Dip) at 100 Days of #RealFood

We love to dip! Sometimes kids won’t eat a fruit or veggie plain, but serve it with a delicious dip and they will eat no matter what you serve. This dip is super fresh and creamy and can be served with any fruit. Sometimes we like to pack it in a container and take it with us when we go swimming, to the park, or on a picnic. Continue Reading »

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Real Food Tips: 14 Steps to Cut Out Processed Food

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We took our own pledge for 100 days in part to convince others that they could follow our same “real food” rules for only 10 days. We realize not everyone is keen on the idea of going “cold turkey” with the 10 Days of Real Food pledge though, which is why we also developed 14 weeks of mini-pledges. If taking baby steps is more your speed then check out the weekly “real food” challenges detailed below.

Earlier this year we finished up these mini-pledges with our readers as a group, but just because we’re no longer taking these pledges together doesn’t mean people can’t do them on their own. If you’re interested in giving it a shot you could start at the beginning or go in your own preferred order. You could also build each week on top of the next or simply tackle one weekly challenge at a time. Our hope is if you take these mini-pledges (or the 10-day pledge) that you’ll gain a new perspective from the experience and make at least some positive long-term changes as a result. No matter what though…these pledges will get you to start reading ingredient labels (if you don’t already)!

14 Weeks of “Real Food” Mini-Pledges

  • Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
  • Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day). Continue Reading »

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Mini-Pledge Week 14: Five-Ingredient Rule

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During our “100 Days of Real Food Pledge” we avoided all packaged foods containing more than five ingredients as well as all refined grains, sugar, and deep-fried foods. During this next challenge, which is the very last mini-pledge by the way, all we ask is for you to focus on the 5-ingredient rule no matter what those five ingredients are. Consider it to be good “practice” if you ever plan to sign up for the “10 Days of Real Food” pledge, which we of course hope is an outcome after participating in the mini-pledges!

So here is the next and final week-long “real food” mini-pledge, which starts on Monday:

Mini-Pledge Week 14: June 13 – June 19 – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients are listed.

We borrowed this rule directly from Michael Pollan’s book Food Rules. Here’s his take on this guideline: Continue Reading »

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

Mini-Pledge Week 13: Nothing Artificial

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This is one of the last “real foodmini-pledges before we reach our goal of 100 days! I did save some of the more difficult pledges for last, but I thought I would be nice and squeeze in an easy one near the end as well. At least I hope this one is easy for those of you who are reading a blog about eating real food!

So here is next week’s mini-pledge, which starts on Monday:

Mini-Pledge Week 13: June 6 – June 12 – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.

One quote from Michael Pollan’s In Defense of Food pretty much says it all:

One of the problems with the products of food science is that, as Joan Gussow has pointed out, they lie to your body; their artificial colors and flavors and synthetic sweeteners and novel fats confound the senses we rely on to assess new foods and prepare our bodies to deal with them. Foods that lie leave us with little choice but to eat by the number, consulting labels rather than our senses. Continue Reading »

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

Mini-Pledge Week 12: No Sweeteners

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Knowing our society’s obsession with all things sweet I have a feeling this could be the most difficult “real food” mini-pledge yet. But don’t feel discouraged because even if you only join us for a day or two, I promise it will still be an eye-opening experience proving just how sugar-obsessed our society really is. And I am not just referring to white sugar and other refined sweeteners, which we already tackled a few weeks ago. I am talking about all added sweeteners even including honey and maple syrup. As I’ve said a thousand times before, no matter what sweetener you chose (natural, organic, raw, etc.)…a sugar is a sugar and it should always be used in moderation. So what better way to learn how to reduce your consumption of sweeteners than to completely live without them for a few days? And if you think this challenge sounds like a daunting task then right there is my proof that we really are sweetener-obsessed after all.

So here is next week’s mini-pledge, which starts on Monday:

Mini-Pledge Week 12: May 30 – June 5 – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Continue Reading »

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

Mini-Pledge Week 11: Eat Local Foods

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Community Dinner at the Matthews Farmers' Market

After “taking something away” during the last two weeks of real food mini-pledges who’s up for another challenge where we instead add something to our diets? I’m actually rather excited about this next mini-pledge because I’ve become such a big fan of eating local foods and supporting local farmers who, frankly, do a much better job than all those big factory farms! I confess that just a little over a year ago I had never even stepped foot in a farmers’ market, and now here I am looking forward to it every Saturday morning and even setting my alarm for it.

I don’t think it is realistic for anyone to eat locally 100% of the time, but it is certainly possible to incorporate some local foods into our diets every week. And who wouldn’t be on board with such a proposition that happens to make a great deal of sense? Did you know that the produce in the supermarket (whether it is organic or conventional) travels, on average, 1,500 miles from the farm to your plate? Not only is all that travel taxing on the environment, but it also gives the produce a chance to lose some of its nutritional value along the way. And the varieties of produce chosen to go on such an adventure are limited because factory farms are only interested in fruits and vegetables that travel well and can survive a long shelf life.

So here is next week’s mini-pledge, which starts on Monday:

Mini-Pledge Week 11: May 23 – May 29 – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey. Continue Reading »

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!