Crystal Karges Nutrition

Halloween is just 1 WEEK AWAY! Are you ready? I know my kiddos are counting down the days. As a dietitian mom, I'm making my case as to WHY you might want to ditch the Switch Witch this year and what you can do instead. Check out the post below! If you want to learn simple strategies to help your kids manage their Halloween candy stash this year in a way that supports a positive relationship with all foods, don't miss my upcoming workshop. You can register for FREE at this link here: https://fantastic-motivator-4118.ck.page/96093e485c

How do you talk about food around your child? . Many of us grew up hearing shaming comments about food, bodies, or both. Food and body shaming is also at the center of diet culture. Does any of this sound familiar? . I can’t eat that, it’s too fattening.... These foods aren’t allowed on my diet. Too much of that is bad for you. If I just look at that, I’ll gain weight. I’m so bad for eating this. . Those messages can stick with us for a lifetime. Without realizing, we can repeat the things we’ve learned about food and our bodies to our kids. . Remember - little ears are always listening. . Take an honest look at how you talk about food in your home. This is an opportunity for us to support our kids in building a positive relationship with food and their bodies. . Kids don’t categorize food based on health terms. Nutrition and health concepts are abstract jargon that just made food more confusing for them. Children make food choices based on what their bodies need, what feels safe, and what is appealing to them from the foods provided. . When kids hear us label food as bad or unhealthy, they’re picking up the messaging that certain foods are not safe to eat. Eating a food labeled as bad, can also cause kids to feel guilt, creating a false belief that their worth is dependent on what they eat (or don’t eat). . If you catch yourself using old messaging around food, lean into that from a place of curiosity and be compassionate with yourself. When you’re undoing years of diet culture, you’re taking a brave step forward for yourself and your family. . Instead of shaming-language around food, be intentional about saying things that help your child build positive associations with eating. You can also ask reflective questions to help your kids learn to listen to and trust their bodies, as well as explore food in a more neutral way. . Changing the way we talk about food in front of our kids might seem like a small step, but it’s a powerful one for enjoying freedom with food as a family. . What are some phrases you want to practice saying in front of your kids at mealtimes? See more

Halloween is just around the corner, and I still don’t have costumes for my kids. . So, I’m throwing it back to one of my favorite Halloween’s, where my son fell for the trap to be Harry Potter. And unbeknown to him, the costume came with a furry sidekick in the form of his baby sister as his pet owl, Hedwig. He was the coolest kid on the block and can thank me later. . But really, all joking aside - more so than thinking about costumes, so many parents I know feel stres...sed about the influx of incoming Halloween candy. Can you relate? If so, know that you are absolutely not alone. . Halloween is an important time to let kids learn how to self-regulate a higher intake of sweets and foods that they wouldn’t normally eat on a regular basis. . In fact, having exposure to times like these, where there might be an influx of candy surrounding them, helps them learn how to navigate these scenarios in the future. . Supporting your child with positive feeding strategies can help them develop into adults who have a peaceful relationship with food. . This is about keeping the bigger picture in mind and implementing an approach that will help your child’s well-being as they grow. This may help them in the following ways: . Less likely to engage in dieting behaviors Feel more comfortable and confident in their bodies Able to eat and enjoy a variety of foods Decreased risk of binging on foods like desserts . So how can you help your child develop a healthy relationship with food over the long-term, especially on Holidays like Halloween? . Come join me for my FREE online class where I’ll be sharing positive feeding strategies you can use, especially around Halloween, to 1) help your kids confidently self-regulate their candy and sweets, and 2) increase your confidence in these situations to help your kids have a healthy relationship with food! . Are you in? Register for FREE through the link here: https://fantastic-motivator-4118.ck.page/96093e485c Can’t wait to see you there! . What are your worries and concerns you might have about your kids and alllll the candy this Halloween? See more

It’s common practice to separate out sweets and desserts into their own category, but how might this impact our kiddos? . Labels around desserts can make them feel more mysterious for our kids. I mean, put yourself in their shoes. Wouldn’t you want to eat something labeled as a fun food or a treat? Wouldn’t you wonder why certain foods are only allowed sometimes, but other things, like chicken and broccoli are always allowed? . And remember, kids are literal thinkers. So ...when they hear things like, Too much junk food is bad for you, they can begin to believe they are inherently BAD for eating things labeled as junk. Treats can imply kids need to earn certain foods, which can put them up on a pedestal and give them much more power over your kids than they should have. . At the end of the day, food is just food. And guess what? Desserts are food, too. And if we want to help our kiddos build a healthy relationship with all foods, it’s important to look at our language around it. . Categorizing all sweet foods with labels puts them in their own box, which makes it harder for kids to normalize dessert foods with other foods. This also makes dessert into a MUCH bigger deal than it actually is. . What’s an easy solution to normalize desserts for kids and support them in building a healthy relationship with all foods? . Call food for what it is. Like, by its actual name. Lollipops. Cookies. Ice Cream. Gummy Bears. Etc. Without any labels that imply hidden agendas. This draws out the emotional charge that’s so easily attached to sweet foods. In this way, you give your kiddos the opportunity to learn how to eat all foods based on their internal self-regulators, not external rules or influences. . Need more support with this? Check out the blog https://www.crystalkarges.com//11-simple-things-to-say-to- . What are your thoughts about this? . ***P.S. If the incoming wave of Halloween sweets makes you stressed or you feel worried about how to help your kids manage their influx of Halloween candy, then you don’t want to miss my upcoming FREE virtual workshop Register thru the link here: https://fantastic-motivator-4118.ck.page/96093e485c See more

Halloween may look different this year, but one trend remains: Many parents and caregivers feel worried about how to deal with the incoming tidal wave of treats and sweets. Can you relate? If so, you’re not alone!. . A common question I get is about feeding kids on the big day itself: Kids may be so focused on their Halloween candy and treats that it may be hard for them to be interested in eating anything else. . What’s the best way to deal with this?... . Here are some tips: . 1. Stick to a regular meal schedule throughout the day and provide balanced meals to help kids normalize candy and treats with other foods. . 2. Before sending your kids off for their Halloween festivities, offer a meal that includes some fiber, protein, and fats. . 3. Don’t pressure your child to eat. Keep meal times non-pressured and let your child decide what they want to eat from what you have served. . 4. Remember that eating veggies, protein or a certain number of bites of food doesn't need to be a prerequisite for eating candy or trick-or-treating. This can help take the stress of you and your kiddos. . Keep in mind that kids are usually so excited about getting Halloween candy and Trick or Treating that they might not be as willing to eat other foods, and that is OKAY. They are still capable of self-regulating what they need. . A little creativity with a Halloween themed meal that includes finger foods can also make them more curious and interested about eating on this fun-filled night. . If you’re looking for some fun foods to offer alongside Halloween candy for your kiddos, check out my blog for easy recipes, including a Spooky Spinach Dip, Creepy Crudité Cups, a Boo Berry Smoothie, Mummy Meatballs and more! https://www.crystalkarges.com//fun-finger-foods-kids-love- . ***P.S. If the incoming wave of Halloween sweets makes you stressed or you feel worried about how to help your kids manage their influx of Halloween candy, then you don’t want to miss my upcoming FREE virtual workshop Register thru the link in my bio! . How are you celebrating Halloween with your kiddos? See more

My 8-year-old was a very selective eater as a toddler. She was sensitive to many different textures and flavors, and there were only a handful of foods she’d comfortably eat. . As a mom, this was concerning to say the least. But I knew I had to be respectful of where she was and help her feel safe exploring food at a pace that was right for her. . She had to see and interact with challenging foods MULTIPLE times and ways before she felt comfortable eating them. I mean, this p...rocess took MONTHS (even YEARS with some foods) with repeated exposures to foods over time, both during meals and outside mealtimes, without any pressure for her to eat those foods. (Much more than I could possibly show on this post!) . If I would’ve given up offering her these foods at her earliest signs of rejection, I would’ve limited her opportunities to learn more about new foods at a pace that was right for her. If I would’ve pressured her to eat these foods before she was ready, I could’ve made the process even harder for both of us. . Often, the hardest part is being patient with our kids through the learning process. Sometimes, we just want to rush them through it to get to the end result: EAT THE FOOD. . But when this becomes the goal of feeding your kids, you’re running the risk of creating negative associations with food. This is just going to make it harder for them to eat. . Sometimes, our own expectations of what we think our children should be capable of doing (or eating) creates the biggest challenges for our children to learn at a pace right for them. . I know this process can be frustrating. From a mom who’s been there and gets it, I just want to encourage you: don’t give up. Remember - eating is a skill your kids are developing. . Like any new skill, it takes time, patience and repetitions to be able to learn and build confidence. . There are actually multiple steps that need to happen in order for a child to build confidence and comfortability with eating. This is NORMAL. Respecting your kids’ paces can help them build a positive relationship with food. . For more help with this, check out the blog: https://www.crystalkarges.com//child-wont-try-new-foods-he . Have you seen this with your kids? See more

I let my kids eat candy for breakfast. . And yes, I'm a dietitian. . No, this is not an oxymoron. And yes, I care about my children’s health and well-being. Very much so.... . Let me explain. . Halloween is almost here. The candy is out in full force, and with more of it around, my kids have been more curious about eating it. . The norm is to wait until dinner, or to even withhold any dessert until after eating a meal. But why? Who made these rules? . Kids begin to form rules around food from young ages based on what they learn and hear around food, especially sugar. Including things like, "dessert is only after dinner" or "you have to eat your veggies first before you get dessert" but are these rules beneficial in supporting children in building a healthy relationship with food? . The truth is, rigid rules around sugar and sweets only contribute to making these foods more exciting and novel to kids. . Anything that feels forbidden instantly becomes more desirable. . And when kids show a higher interest in candy, especially during this time of year where more sweets abound, they actually need MORE exposure to it within the context of their meals and snacks. This helps offer them structure and support around a food that can already be emotionally charged. . Kids need unconditional permission to explore all foods equally to learn how to self-regulate what feels best in their bodies, and this is only possible in the absence of food rules. . So allowing your kids to have candy with breakfast might seem unconventional, but in reality, you're giving your child permission to learn to eat without food rules involved. . When kids are allowed to eat sugar in the absence of rules, they’re better able to listen to their internal cues to regulate their appetites and learn how to trust their bodies. . Read the full blog post: I’m a Dietitian and This is Why I Let My Kids Eat Candy for Breakfast https://www.crystalkarges.com//im-a-dietitian-and-this-is- . ***P.S. If the incoming wave of Halloween sweets makes you stressed or you feel worried about how to help your kids manage their influx of Halloween candy, then you don’t want to miss my upcoming FREE virtual workshop Register thru the link: https://fantastic-motivator-4118.ck.page/96093e485c See more

Ah, the Switch Witch. A magical solution to the influx of Halloween candy this time of year. . In case you’re unfamiliar, here’s how it works: Kids can leave out their Halloween candy overnight, and the Switch Witch magically arrives to collect their candy and swap it out with a special gift. Seems like an even exchange, right? . While this idea is well-intentioned, it’s often executed with unwanted side effects.... . It can often backfire and create more of an issue around candy than if it were just allowed in the first place. . And please hear me out: If you’ve ever done this with your children, I’m no way implying you’ve done something wrong. . I know you want the best for your kiddos. I also know sugar is highly demonized in our culture - there’s so much misinformation circulating around sugar and kids’ health, no wonder parents are anxious about it. As a mom myself, I understand how complicated feeding kids can be, and I want you to know you’re not alone. . I also want you to know that there’s a better way. . We want our kids to trust that all foods are part of their future, especially sweets like candy. . So how can you support your children in building a positive relationship with all foods, including their Halloween candy, all year round? . Give your child permission to eat and enjoy their candy without a side serve of guilt or shame. . Negotiating with your kids over their candy or trying to get them to give up part of it can unintentionally send the message that there’s a reason why they’re not allowed to eat candy. This can plant a seed of guilt around the experience of eating sweets, which can follow them throughout their lives. . Don’t require your child to earn their candy or use it as a reward. Give them permission to eat it simply because it’s something they enjoy. In doing so, you’re making it possible for them to learn how to have a positive relationship with sweets, and how to eat candy without feeling guilty or bad about themselves . For more, read the blog: Ditch the Switch Witch and Let Your Kids Keep Their Candy https://www.crystalkarges.com//ditch-the-switch-witch-and- . I’m also hosting a FREE workshop on Kids & Halloween Candy https://fantastic-motivator-4118.ck.page/96093e485c See more

PSA: If you're pregnant and a health professional tells you to go on a weight-loss diet, RUN AWAY FAST Thank you Toby Amidor Nutrition for including me in this article for Food Network! https://www.foodnetwork.com//which-diets-are-safe-pregnant

How we talk to our kids MATTERS. . Appearance-based compliments are the norm in our culture. Our kids grow up hearing how pretty they look, how cute they dress, or how cool their clothes are. . As a mom of 4 girls myself, I hear this all the time. And don’t get me wrong - I know these things are said from a place of good intentions.... . We often repeat the things we learned growing up, too, where we were praised or recognized for how we looked or dressed. Sadly, it’s what we’ve been programmed to believe is the most important thing about us. . This is our opportunity to challenge these beliefs for our children and their generation. . What if we could teach them they are MORE than their looks? . What if we were intentional about recognizing their unique qualities that aren’t related to their appearance or body size? . I believe this can be a small but powerful step toward helping our kids build confidence in themselves. To help them learn their worth and value aren’t dependent on their appearance. . What are your thoughts on this? What non-appearance based compliments for kids would you add? See more

Today is World Mental Health Day. As a woman who has struggled with and overcome both an eating disorder and postpartum depression, I stand in solidarity with you if you are currently suffering with or have been personally affected by mental illness. . I understand what it’s like to fight an invisible monster that only you can see. You may know that something’s not right but feel uncertain about what you need or how to ask for help. . You may feel shrouded in shame and guilt ...or feel like you’re the one to blame. Maybe you’ve believed that, I’m not good enough, I’m unworthy, I don’t deserve my kids, or I’m a bad mom. . I understand that it’s easier to stay silent and suffer quietly. The world is harsh towards those of us who struggle with mental illness. But to stay silent is to remain stagnant, and by sharing our stories can we start healing and inching our way toward freedom. . Wherever this finds you today, I pray that you know that you are loved, that you are not alone, and that you are worthy of healing and recovery. . Where mental illness would keep you isolated, remember that you too are meant to be seen and heard, and who you are - past, present, and future - matters. You are more than your story, and the ending is not written yet. . Who you are matters, and that is something that mental illness can never take away. Hope is not lost. Even the darkest nights are followed by the morning light. . If you are a mother who is struggling with mental illness, please consider reaching out to @postpartumsupportinternational for helpful resources and support. . If you are a mom or mom-to-be in eating disorder recovery, join us in our free virtual support group, Lift the Shame: https://www.crystalkarges.com/lift-the-shame-online-support . Last, but not least, a very special thank you to my wonderful husband, whose steadfast love has seen me through the darkness. Thank you for never giving up on us. . Photo by the amazing @thirdstandphotography . What has been your experience with mental illness? What do you wish others could understand about mental illness? See more

The other day, a neighbor stopped by to give my kids a humungo jar filled to the brim with candy corn. . It’s not a candy we have around here everyday, so naturally, my kids have been curious about it and wanting to eat it. . My youngest, who’s 2, has been especially interested in Halloween candy, as it’s her first year being more aware of it all. I caught her climbing on the counter to get into the jar of candy corn.... . Now, a natural inclination might be to hide the jar and keep it out of reach. Out of sight, out of mind, right? . But when it comes to sweets like Halloween candy, kids are naturally going to be drawn to eating them, especially when it's things they don’t necessarily see all year around. . Kids are also more likely to start obsessing over sweets if they don’t get access to it. If they know it’s hidden away, they may be more likely to sneak and hide to eat these foods, or even start to build shame around eating sweets. Hiding them away also puts them on a pedestal. It’s communicating the message that there’s something special about these foods, which only builds more anticipation and curiosity. . Limiting access to Halloween candy also doesn’t give our kids the opportunities they need to learn how to self-regulate all foods, including sugar. They’re more likely to overeat the sweets they don’t get access to if they haven’t had exposure to them alongside other foods they’re already eating. . The good news is that your kids have the innate ability to self-regulate ALL foods, including Halloween candy. And during this time of year when there’s more of it around, the key is giving your kids MORE exposure to it and trusting them to eat. . One of the best ways to do this is by allowing them to eat some candy alongside their meals. You can decide WHEN and HOW MUCH. . Maybe you let your kids pick out a couple pieces to have with lunch or you dish out a small handful of candy corn to have alongside dinner. The consistency of this practice, especially during this time of year, can support your kids in building a positive relationship with all foods. . For more support, be sure to check out the blog: https://www.crystalkarges.com//7-practical-reasons-why-to- . What are your questions about this? See more

Halloween is just around the corner, and my kids have been counting down the days until the festivities begin. . Even with the pandemic changing up how we do Halloween, we're sticking with fun traditions to do together to keep it special. Though it might be simple, I find that we all look forward to these little things. . Enter these adorable, tasty, and fun Halloween treats: The Halloween Spider Cookies! Perfect for a festive Halloween party or an easy treat that you can... make together with your kids. . And the good news is that you don’t have to be a seasoned chef or Pinterest Mom in order to make fun memories in the kitchen with your kids. I am definitely neither of those things, and I have learned how to stick with easy and simple, and my kids love it all the same. . These are a Halloween tradition in our home, and thankfully, they are a cinch to make, using just a few ingredients. (And if you’re anything like me and baking is not your thing, you can make these even easier by using pre-made cookie dough - YES.) You can find the full recipe on my blog: https://www.crystalkarges.com//easy-halloween-chocolate-tr. I hope you and your kiddos love them as much as we do! . ***P.S. If the incoming wave of Halloween sweets and treats makes you feel anxious or you feel worried about how to help your kids manage their influx of Halloween candy, then you don’t want to miss my upcoming FREE virtual workshop! . I'll be dishing out tried-and-true strategies that will help you confidently navigate candy with your kids, keep the sanity and peace in your home, and allow your children to feel empowered to self-regulate desserts. DM me to be added to the waitlist or comment below with the questions you have about this topic! See more

There are a lot of myths out there today about what it means to raise healthy kids. And many of these myths are steeped in diet culture. . While all of the misinformation can feel overwhelming, here’s what I want you to know: YOU, yes you, have the ability to create so much positive influence in your children’s life, especially when it comes to their relationship with food and their bodies. . What’s important to remember is that modeling healthy eating behaviors goes beyond t...he food itself. The way you engage and interact with food around your children speaks volumes and is more meaningful in supporting how they feel about food than anything else that’s out there. . So what’s the best way to model healthy eating to your kiddos? . Start by taking care of you and your own relationship with food. And while that can certainly feel like a tall order, think about the baby steps you can take each day. . Maybe that means giving yourself permission to eat when you’re hungry and eating more regularly. Maybe it looks like sharing a meal or a snack with your child. Maybe it involves ditching the diet food to eat things you enjoy with your family. . Take those baby steps, and know you’re empowering your children every step of the way. . If you’re a mama who needs more support with this, be sure to download my free guide: 5 Healthy Habits Every Mom Wants For Her Kids, (That She Needs, Too!) Access through the link here: https://www.crystalkarges.com/free-guide . I’d love to hear from you! What positive eating habit are you hoping to implement in your own home, for you and your kids? See more