10 Tips To Encourage Your Kids To Eat More Veggies

Many parents come to me and ask me how they can get their kids to eat more fruits and veggies.  My son Devin has always been eager to try new foods. He loves fruits and veggies and we’ve ensured we’ve instilled healthy eating habits from an early age.  I know I’ve been blessed but here are some strategies from our experience that seem to really have worked for us.

  1. First and foremost we role model and eat lots of fruits and veggies on a daily basis. We can't tell him to eat them if we're not eating them ourselves.
  2. We introduced Devin to fruits and veggies and only whole foods (some grains and legumes) for the first two years of his life.
  3. We always have a salad or some sort of vegetable with our dinner. He eats what we eat and there is no exception to this.
  4. We keep things simple - I've found that many kids don't like to "mix" too many things and don't like when their food gets overcomplicated. He is more than ok with eating his veggies raw and doesn't need any fancy salad dressing on them. He loves raw best or having them with some lemon and salt.
  5. We incorporate leafy greens into smoothies and often times turn those smoothies into homemade popsicles.
  6. We make raw soups with our blender. Just throw in some veggies or your choice, avocado, lemon and salt into the blender with warm water and serve.  Recipe here: http://drpatelsdiet.com/recipes/1379/
  7. Keep in mind that tastebuds change more frequently then we think so it's a great idea to re-try a food with your kids 4-6 weeks from when they first tried it to see if they've changed their mind.
  8. We’ve taught Devin the importance of staying healthy and treating his body with respect. We always educated Devin on the importance of eating fruits and veggies and how they benefit him (ie: You'll be strong and have big muscles like the Hulk).
  9. His snacks at school are always 2 fruits and a big serving of veggies. (No packaged food or processed food).
  10. We took Devin grocery shopping with us at a very young age and still do and educated him on how to shop and what to look for in the grocery store. Whenever he wanted to try a new fruit or veggie, we openly encouraged it.
  11. We educated him on reading labels and reading the sugar content in processed foods.

If you try all of the above strategies and your kids still don't have as broad of a palette when it comes to fruits and vegetables than meet them where they are. Show them compassion instead of frustration.  Focus on what they are eating instead of what they aren't.  And remember, their taste buds change over time!

PS: The green stuff is Devin's kale soup moustache. (http://drpatelsdiet.com/recipes/raw-asian-ginger-soup/)

What type of lighting do you have in your home in the evening?

Did you know that as the sun goes down our blue light exposure should also minimize?

Blue light decreases our melatonin production which will decrease our sleep quality and decrease our immune system function.

This is why it's important to have the right lighting at home. Regular LED lights can decrease melatonin production by 40 percent whereas candlelight it decreases melatonin production by about 2 percent.

Tips for you to reduce blue light:
1. Use candlelight or firelight
2. Get 2700k light bulbs
3. Wear blue blocking glasses
4. Avoid screens at least one hour before bedtime.
5. Download a blue blocking filter on your cellphone and computer

I challenge you to implement one of the five tips above and PM me to let me know how your sleep improves.

If you’re interested in learning more about how you can take better care of yourself through self-empowered health, join our FREE 30-day program where I share my best personal self-care tips by clicking here: www.30in30.org

Anxiety, Fatigue, Kidney Pain, and Constipation Case Study

Patient Presentation

Meet Ashley, a 46-year-old female and a mother of four who came to see us complaining of constipation, heartburn, kidney pain and nasal stuffiness.

She has suffered from anxiety and constipation her entire life. She homeschools her children and is under a lot of stress. She travels abroad quite frequently and has even lived abroad. She’s noticed some recent problems with the digestion of different foods and symptoms associated with each of those things.

Clinical Presentation

  • Constipation
  • Anxiety
  • Kidney Pain
  • Nasal Stuffiness
  • Heartburn &
  • Fatigue

Patient Goals

  • Her goals when entering the office included having a plan for better health and not harming herself through the food that she’s choosing to eat
  • She’d also like to find out what is triggering her anxiety and kidney pain
  • She was very concerned with just her overall family health as well. And she really wanted to find a way that she could help her children have better eating habits, herself and her husband while also maximizing their health.
  • She also wanted to eliminate her nasal stuffiness and
  • Eliminate constipation

Previous Treatments Rendered

  • Prior to seeing us at The Living Proof Institute she had been to other health care providers who had offered her advice on dietary changes and recommendations of medication
  • She’s also been told that the heartburn is just a normal part of her life and she came here because she just didn’t accept that as an answer. She knew there was another way
  • Even though she’s made some dietary changes she feels like there’s more that she can do and she didn’t want to medicate her way out of the anxiety

Clinical Pearls

  • So some things that were aha moments for myself and for her was that we really needed to address her stress. She really was go go go all day long. She very rarely sat down while eating. She’s homeschooling her children so she’s always busy making sure they are being taken care of. She has four children, she also lives on a farm taking care of animals and so she’s pretty active but very busy and didn’t realize that stress is actually impacting her body
  • Another stressor, internally was her blood sugar imbalance and we needed to make sure she was eating at regular intervals and also eating the right quality of food to help maintain blood sugar
  • Her digestions sequencing was key, like I just mentioned she didn’t sit down very often while eating. She was multitasking. She’d be up and down, constantly grazing all day rather than sitting down and eating a good meal. Also showing gratitude and calmness and enjoying her meal and her time with her family at the same time.

A deeper look

So in addition to taking a thorough history and making some changes from her lifestyle perspective we want to look at what was going on from a different perspective. We want to ask different questions so we could get different answers.

One of the test we did was an organic acid test so we could take a look at a couple of things:

  • How her body was making energy, B vitamins status and detoxification status
  • What we’ve found here was that she just really wasn’t getting enough raw materials to have adequate amount B vitamins and her B vitamins are needed for energy production. They’re needed for nearly every process in the body. And we can see that some weren’t even detectable. And so that’s a major problem for her. We’re also seeing a high need for B12

The next process we looked at was detoxification and if you imagine detoxification kind of like a funnel in the liver and there’s six different pathways

  • Each of these six pathways have to be working optimally to be able to detox the toxins that your body makes out of the body through either sweat, feces or through your urine and her body just wasn’t doing that
  • She wasn’t able to actually get rid of all the toxins, she’s missing a lot of co-factors, a lot of antioxidants, some amino acids and primary nutrients that her body needs in order to function optimally
  • When this happens you’re not getting the appropriate energy and you’re not utilizing the tools you have as often as you could to be able to actually really maximize the health of your body
  • So we helped her one by minimizing the toxins she was being exposed to and also by really enhancing these pathways to be able to start to process these toxins out of her body. Also by improving her constipation, it helped to also get these toxins out through that pathway. There is also some oxidative damage to her body showing a high need for antioxidants like vitamin C

Another test we took a look at was her stool and we’re seeing she had some candy (NORMAL FLORA TEST) to this candida it can actually cause:

  • Sugar Cravings
  • Fatigue
  • Kidney Pain (indirectly)

  • So we were able to target this by changing her diet, managing stress and also doing some herbal supplements to help get rid of this. This is another part of her stool test and this is telling us about her short chain fatty acids and short chain fatty acids are important because it tells us about the overall beneficial Flora she has in her gut and also if she’s eating enough fiber.
  • So we can see here that she needs to increase her fiber intake to enable her good bacteria to continue to flourish to promote good immunity.

Clinical and Lifestyle Protocol

So the clinical and lifestyle protocol that we followed included:

  • Changing her diet by avoiding gluten, dairy and sugar
  • We also recommended her to go to bed by 10:00 p.m. She needed to get proper rest so her adrenal glands could start to heal.
  • I also talked to her about deep breathing prior to meal time and also meditation
  • It was also important for her to start sitting down and enjoying her meal time. But in order to do that we also had to get her body ready to actually start digesting food
  • Digestion begins prior to even putting food into your mouth and this begins with nice deep breathing and getting your body out of that stress mode, fight or flight and getting it ready to calm down so it can start actually digesting your food
  • We also spoke about chewing her food properly and also just really relaxing while you’re eating, showing gratitude for your meal and for your family

Supplement Recommendations

The supplemental recommendations included:

  • B Vitamins
  • Detoxification Support
  • Stress and Hormone Support


  • Kidney pain was gone and
  • Heartburn is improving
  • Energy is now sustained throughout the entire day.
  • Her sweet cravings have decreased
  • Anxiety improved
  • Brain fog o improved
  • No longer stumbles over finding the right words
  • Her constipation has improved greatly as well

Ready for change?

If you’re interested in learning more about how you can take better care of yourself through self-empowered health, join our FREE 30-day program where I share my best personal self-care tips by clicking here: www.30in30.org

If you’re ready to take full control of your health, find your blindspots, and work with a team of dedicated providers, learn more about our Living Proof Essentials program here: https://thelivingproofinstitute.com/essentials-program/