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Eight Fun Ways to Inspire Healthy Eating

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  1. We’ve all been there: despite our very best efforts – and cajoling – our kids simply won’t eat healthy, home-cooked food. How about trying a new strategy in 2024 and making healthy eating a fun activity? Here are some fun ways to sneak healthy foods into your child’s diet:
  2. Dinner for breakfast. Everyone knows about “breakfast for dinner,” but have you ever considered “dinner for breakfast”? “Well, why not,” says Shannon Crocker, a dietician. “If it was a healthy, balanced meal last night, it’s still a healthy, balanced meal this morning.” If your kids’ favorite food is pizza, serve mini-pizzas with healthy filings like tomato sauce, ham, pineapple, and cheese.
  3. Cooking club. Get some of your kids’ friends or classmates together and start a cooking club on afternoons or weekends. You could hire a local culinary student to teach basic cooking skills. “Children are more likely to eat healthy foods if the presentation is appetizing and if they have a hand in preparation,” says Patti Ghezzi of Greater Good Communication, a non-profit that focuses on nutrition.
  4. Roll-ups. Have the kids “roll” their own food, sushi-style. They can roll whole wheat tortillas with ham and cheese or peanut butter and banana. They can also roll pizzas with shredded mozzarella and tomato sauce. The possibilities are endless. “Kids love these fun snacks, and they’re packed with protein, potassium, and filling fiber,” says Angelina Sickora, a dietician.
  5. Funny faces. Take a bunch of vegetables and have the kids make the funniest faces possible on the kitchen counter. Hint: peas are good for eyes. “This is a great way to increase children’s sensory experiences (and then probably acceptance) with veggies in a fun and entertaining environment,” says Karina Savage, a dietician.
  6. Healthy plates. Have the kids create a meal that includes items from all four food groups: fruits and vegetables, grains, protein, and dairy. “Assembling a balanced plate is one of the most practical skills you can teach a child,” says Shannon Doleac, a nutritionist, “and creating plates can become fun nutrition activities for kids.”
  7. Guess the fruit or vegetable. Put a bunch of fruits and vegetables in a bag, have the kids close their eyes, and ask them to choose one thing. The goal is to guess what it is based on how it feels and smells. “Exploring food with all of their senses moves them closer to trusting and eating that food,” says Ms. Savage.
  8. Dessert as main course. Put a small portion of dessert on their plates, just enough to keep them hungry and eat the main course. “You’ll be surprised when your child suddenly takes a bite of dessert along with a bite of something else, instead of just gobbling up the dessert,” says Jennifer House, a nutritionist.
  9. Guess the fruit. Have your kids guess which fruit you’re thinking of by describing its color, shape, texture, and taste. “It’s a great way to have fun while promoting healthy eating in kids,” says Ms. Savage.

Tanni Haas, Ph.D. is a Professor in the Department of Communication Arts, Sciences, and Disorders at The City University of New York – Brooklyn College.

Healthy, Delicious, and Abundant: It’s Time for Strawberries

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MONTEREY COUNTY’S NUMBER ONE CROP

California supplies over 90% of America’s strawberries. With moderate temperatures year-round, sunny days and cool, humid nights the state has the perfect conditions for growing strawberries.

In 2021, strawberries replaced leaf lettuce as the number one Monterey County crop in terms of gross value. Monterey County produces over 300,000 tons of strawberries yearly making it the strawberry capital of America.

It’s no surprise then that strawberries are readily available throughout our area. Whether you buy yours at a grocery store, farm stand, or pick your own, there are plenty of great reasons to enjoy LOTS of them!

THE HEALTH BENEFITS

Strawberries are not just delicious, they’re a superfood.  Strawberries are an excellent source of vitamin C and manganese and also contain vitamin B9 and potassium. They are rich in antioxidants and plant compounds, which may have benefits for heart health, blood sugar control, and cancer prevention. Fresh strawberries are very high in water, so their total carb content is very low, plus they are low on the glycemic index making them suitable for diabetics.

For those who are pregnant or hoping to conceive, strawberries are a good source of folate with 21 mg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord. The folic acid in strawberries may also help to prevent certain birth defects, such as spina bifida.

One caution: while strawberries are usually well tolerated, allergy is fairly common — especially in young children. Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples — a condition known as pollen-food allergy. If you have a known allergy in the Rosaceae family (peaches, cherries, apples, raspberry, blackberries) you could also have a strawberry allergy.

TIPS FOR CHOOSING, STORING, AND FREEZING

California strawberries are fully ripe at the time they are picked and do not continue to ripen after you purchase or pick them. Strawberries will stay their freshest when dry and cold, and any added moisture will soften the strawberries and encourage mold growth.

Here are some tips for choosing and storing strawberries:

  1. Choose berries that have a bright red color

  2. Strawberries should always be refrigerated and kept dry until just before serving. Strawberries shouldn’t be washed until just before serving.

  3. To store your berries, line a plastic or glass container with paper towels to absorb moisture. Lay the berries in a single layer and tightly seal the container.

  4. When ready to use, rinse berries under cool water keeping the green stems intact.

  5. After rinsing, gently blot dry.

  6. Once dry, remove the green caps from the berries with a light twist or with the point of a knife.


To freeze strawberries after rinsing, gently blot dry, then slice the stem off at top of the berry. Place cut side down on a cookie sheet lined with waxed paper. Place uncovered in freezer for 24 hours. Transfer strawberries to a freezer bag or container. The frozen strawberries can be stored frozen for up to six months. Frozen strawberries are perfect for smoothies and homemade ice cream, and can be used in baking muffins or other baked goods.

PICK YOUR OWN & FARM STANDS

Berry Island Farms

10385 Watsonville Rd Gilroy, 95020 www.berryislandfarms.com

Open for U-pick every Saturday from 9 am to 1 pm once season opens in late April.

Crystal Bay Farms

40 Zils Rd, Watsonville, 95076 • www.crystalbayfarm.com

Offers pick your own strawberries at a per pound rate (plus entrance fee). Strawberry picking season opens in late April.

The Farm

Hwy 68 at the Spreckels Blvd. exit. Salinas, 93908 thefarm-salinasvalley.com

The Farm is an agricultural education center and local farming business just outside of Salinas.  The produce stand at Farm store is open to the public from late April on.

Gizdich Ranch

55 Peckham Rd, Watsonville, 95076 www.gizdich-ranch.com

Pick strawberries right off the vine then picnic among the apple trees. There’s an antique shop, a pie shop, and a deli on-site and you can also buy fruit and produce if you don’t want to pick your own. During the season the strawberry shortcake should not be missed and is worth a special trip.

Live Earth Farm and Discovery Program

1275 Green Valley Road, Watsonville, 95076 liveearthfarm.net

Farmstand, a CSA program that delivers to numerous locations in the area and seasonal u-pick dates. 

Monterey Bay Farms

596 San Andreas Rd., Watsonville, CA 95076 www.skberries.com

A family-run strawberry farm with a roadside stand that sells certified organic strawberries.

Swanton Berry Farm

25 Swanton Rd. Davenport, 95017 (831) 889-0850 www.swantonberryfarm.com

Swanton Berry Farm was the first certified organic strawberry farm in California. No reservations are needed for u-pick and you can pick up a box at the farm stand.

Simple nutrition and health tips with a big payoff

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If we could manage obesity, type 2 diabetes, lower our risks of heart disease, stroke, some types of cancer, macular degeneration, cataracts, cognitive decline and Alzheimer’s by consuming more fresh fruits and vegetables – then why aren’t we?  Well, the fact is, change is hard!  

Wellness is an interactive process of becoming aware of and practicing healthy choices to create a more successful and balanced lifestyle. Wellness is the framework that you can use to organize, understand, and balance your own growth and development. 

D’Arrigo California has partnered with Stephanie Bouquet, a registered dietitian, certified specialist in sports dietetics, certified diabetes educator and certified wellness coach to share simple and holistic ways to find wellness and balance this new year.  

“As creatures of habit, we must jump in with both feet to start something new.  It begins with simple daily practices, prepping meals ahead of time, and finding healthy recipes that inspire you in the kitchen and help you attain your wellness goals,” stated Stephanie Bouquet.  

Daily Practices:

  • Make family cooking at home fun.  As some say, “families that cook together, stay healthy together.” Also, family cooking promotes fun family time.

  • Encourage your kids to help plan the menu. Kids love to get involved in the kitchen (especially making a mess!) and when they are part of the prep and cooking process they are more willing to try new dishes. 

  • Purchase healthy snacks to promote smart “nibbling” choices. Stock up on plenty of fresh fruits, vegetables, and whole grains. Try to curve snacks that are high in fat, calories, and sugar. 

  • Get moving. Aim for at least 30 minutes of moderate physical activity every day.

  • Find a workout partner.A partner will help keep you accountable and inspired to power through workouts.

  • Stay hydrated.Drinking water keeps you hydrated, feeling full, helps maximize physical performance and lubricates your joints, spinal cord, and tissues. Health experts recommend eight 8-ounce glasses per day (8×8 rule). 

  • Learn to slow down.  It takes roughly twenty minutes for the brain and stomach to talk to each other to establish fullness. If you slow your rate of eating, you might find a smaller portion goes a lot farther which also fairs favorably to your waistline.

  • Get enough sleep.Shoot for 6-8 hours of sleep nightly to help regulate appetite, fullness, and blood sugar levels. Try to go to sleep nightly at the same time and avoid distractions (electronic devices, caffeine, and alcohol) close to bedtime for peaceful slumber!


A simple way to increase produce consumption starts with meal preparation and what you put on your plate.  Stephanie shared, “Some of my favorite veggies are broccoli rabe, fennel and sweet baby broccoli.  If you need inspiration in the kitchen, check out the following delicious recipes.”


Embracing change may not be easy but you can do it!  It starts with creating a health and wellness plan that incorporates daily behaviors to help you feel refreshed, replenished, motivated and energetic.  “Start anew every day knowing that exercise, meal preparation, and a balanced diet with a high intake of produce holds tremendous health benefits,”stated Bouquet. “Let’s spread health in 2021 and inspire familiesto increase their intake of fresh fruits and vegetables to live a more balanced life.”

Visit andyboy.com to learn more to learn more about D’Arrigo California . 

Stephanie Bouquet has been a practicing registered dietitian since 1993. She has a focus on weight control, diabetes management, and sports nutrition counseling. SB Visit sbnutrition.net for additional information.

Rethink Your Drink: Extra Sugar Causes Long-Term Health Problems

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For some time, the consumption of too much sugar has been widely recognized as a major cause of such adverse health outcomes as obesity, prediabetes, dental cavities, and even long-term cardiovascular risk. A principal contributor to these conditions are sugary drinks, or SSBs, as they are known to dieticians.  Among the top consumers of these SSBs In Monterey County are children from ages 2 to 17 who have at least one of these drinks per day.  Such drinks add as much as 45 percent of additional, unneeded calories and significantly contribute to the national public health problem of obesity in children.

Why are parents allowing their children to consume these drinks?  According to Niaomi Hrepich, Health Program Coordinator for the Monterey County Health Department and a registered dietician, “People are bombarded by messages from the companies that make these drinks and parents don’t realize how detrimental they are. They don’t know the facts about how much sugar is in them. They see everyone giving their kids soda so they think it’s okay, and they are unaware that children should have only six teaspoons of sugar per day.  Even in drinks with natural sugar, like 100 percent orange juice, the recommendation is that children take in only 4-6 oz per day. More than that is considered added sugar.”   

The obesity rate in children from ages 12-17 in Monterey County is 31 percent, compared with the California rate of 34 percent. While that looks favorable for the County, a survey of adolescents on the Central Coast found that teens consume more SSBs in every category than other age groups. Twenty-three percent of adolescents (nearly 1 in 4) reported consuming no plain water drinks within the previous 24 hours, even though they describe them such drinks as satisfyingly thirst-quenching. This is precisely the age group that SSB marketeers most aggressively target.

Even more concerning is the high consumption of SSBs among the youngest population, 1-10-year-olds.  According to a comprehensive study by The Nutrition and Fitness Collaborative of the Central Coast, 72 percent of this population consumed at least one soda within a 24-hour timeframe, 64 percent consumed a sweetened tea or fruit-flavored beverage, 44 percent had at least one sports drink, and 56 percent had at least one blended drink. The study authors go on to say,  “What was most surprising and concerning, however, was the high level of consumption of coffee beverages which often contain large amounts of sugar by these young children — 35 percent consumed at least one serving of a coffee beverage in the previous 24 hours.”

A state-wide initiative, “Rethink Your Drink” may be the best offense against the SSB industry’s marketing offensive. This and other educational programs available throughout the county strive to educate parents on the importance of creating healthy dietary habits that include eliminating the unnecessary added sugars that make items like SSBs so appealing. The University of California, San Francisco, having documented the health impact of a soda sales ban on its employees, has banned such drinks from its campus and substituted bottled water or zero-calorie beverages instead. The reward has been a reduction in waist sizes and belly fat, and more important, improvements in insulin resistance, a risk factor for Type 2 diabetes. These facts, according to Elissa Epel, an author of the study that documented them, “…show that an environmental change can help people, particularly those who are consuming large amounts of sugary beverages.” Other campuses have followed UCSF’s lead.

In addition to public education initiatives, state Senator Bill Monning, a long-time advocate of reducing the consumption of SSBs, has introduced multiple pieces of legislation to limit them. Monning has introduced a new bill that would require warning labels on drinks that have added calories above a certain level, depending on the quantity of fluid ounces in those drinks. This bill is widely supported by leading medical organizations among others but is unsurprisingly opposed by manufacturers and their allies.  Warning labels have been shown to be an effective deterrent to the excessive use of tobacco and alcohol and could bring about a similar reduction in SSB consumption. Since obesity and diabetes are two major contributors to healthcare costs in the United States, every measure to reduce them, whether through public education or warning labels, can yield long-term economic benefits. Senator Monning’s bill should, therefore, have strong public support.

Parents struggle daily against the demands of sugar-loving children who are surrounded by peers downing SSBs on a daily basis, often multiple times.  The most effective bulwarks against this destructive trend is education, supplemented by warning labels.  Niaomi Hrepich believes one more element that could propel County children into an even better place is the participation of our local hospitals and clinics.  “They play such a huge role in children’s health that their embrace of our educational campaign would be a significant compounding factor in advancing our goals.”

Susan Meister is a journalist, columnist, and community activist living in Pebble Beach.

Latch Onto Breastfeeding

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To win a Breastfeeding Support Package valued at $268, click here.


August was deemed National Breastfeeding Awareness Month in 2004, by the Office of Women’s Health, part of the US Department of Health and Human Services. The purpose was to empower and encourage mothers to commit to breastfeeding by providing new research that babies who are exclusively breastfed for six months are less likely to develop health issues such as respiratory illnesses and childhood obesity.

As a mother of two children, with one born earlier this year, I have been so grateful for the support provided by the local community, doctors, and other mothers. Breastfeeding is like a rollercoaster, there are highs and lows and twists and turns, both emotionally and physically. Besides giving birth, it has been one of the most incredible experiences of my life knowing that my body can provide the perfect food to nourish my baby. I am blessed and honored to be able to nurse my children, as I know all moms are not. 

Robin Nickerson, a Registered Nurse and IBCLC (International Board Certified Lactation Consultant) at Community Hospital of the Monterey Peninsula, believes that knowledge is power. She highly suggests taking a class and thinks it will set you up for success when it comes to breastfeeding. CHOMP offers a free two and a half hour “Breastfeeding Success” class which focuses on prenatal preparation, problem prevention and strategies for success. When a problem arises with your breastfeeding journey, Robin encourages you to address it immediately. Many moms struggle longer than they should. She says, “When in doubt, check it out.” For moms who deliver at the CHOMP Family Birth Center, they can continue to see the lactation consultants on staff after discharge. The Monterey Peninsula also has a Lactation Support Warm Line (831-625-4987) open to all local moms who need breastfeeding support. 

Tricia Williams, a Registered Nurse, IBCLC and New Parent Support Home Visitor with the Fleet and Family Support Center is another excellent resource for the many military families that are stationed in the Monterey area. Tricia can come into your home, has a scale for weighted feeds and can provide support and resources to new moms. One of the things she likes to point out to moms is the importance of a proper latch. She also advises moms to be aware that weight loss in a newborn is typical, especially if IV fluids were given to the mother or if there was an induction with Pitocin or a cesarean section. 

Camilla Miller is an IBCLC who offers breastfeeding support to families on the Monterey Peninsula and is the owner of Monterey Bay Lactation. She also facilitates a support group called “Growing Together” that meets every Friday at 10:00 am at the Monterey Birth and Wellness Center.  Camilla said, “I have seen the families that come to Growing Together bond and blossom as they meet their babies needs through breastfeeding and their own needs by supporting each other. Together they have celebrated milestones, gotten through difficulties, shared laughter and tears, and cheered each on. It’s never too early or too late to find a supportive network – our group welcomes your family no matter where you are in your nursing journey.” For more information, visit www.montereybaylactation.com. 

The La Leche League of the Monterey Peninsula hosts an online forum on Facebook and also meets monthly and is a peer-to-peer support group. Accredited La Leche League Leaders will also present monthly topics including benefits of breastfeeding, bringing home baby, avoiding difficulties, nutrition, and weaning. Other resources including a lending library, email, phone and online support. Meetings are free, and yearly memberships are optional ($20). Donations are appreciated. More meeting locations and times visit: www.facebook.com/groups/LLLMP/ 

Natividad Hospital in Salinas offers a Lactation Clinic that offers breastfeeding support to new and expecting mothers, regardless of where the baby was born. They take appointments seven days a week.

 The hospital also has a team of six internationally board-certified consultants who offer private, one-on-one consultations for breastfeeding support, including pumping and storing milk.

Breastfeeding is a journey, and it is different for every mom, but one thing that is for sure is that we can all learn from one another. 

As always, fed is best, whether it be exclusive breastfeeding, donor breast milk, exclusive pumping, formula or a combination of the above, a happy and fed baby correlates to a happy and healthier mom.

Here are some tips from fellow nursing mothers: 

  • See an IBCLC in the hospital before you are discharged home to ensure you have a proper latch.

  • Set small breastfeeding goals (2 weeks, then one month, then three months, etc.).

  • Always have water with you to stay hydrated.  

  • Be persistent; it will get better! 

  • Snack on lactation cookies and raw almonds. Local mom, Grace, bakes her homemade lactation cookies, “Seeds of Grace.” They are delicious and help increase supply. Email gslama78@gmail.com to place your order.

  • Meet other moms through support groups like La Leche League and local mom’s groups.


Allison Chance is a military spouse and mom to Charlotte, 4, and Hux, 4 months. She is a Realtor and has been lucky to call Florida, Hawaii, and now California home during her family’s military adventure.

Playing in the Dirt! Spring Gardening With Your Kids

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The Monterey Peninsula is a fantastic place to grow a garden. It is especially good for starting a garden with kids, as the climate and long growing season make the whole process much more forgiving than it would be elsewhere. I have no green thumb (in fact, I can kill a cactus in a day or two), but I have successfully grown a large vegetable garden two summers in a row. I used nothing more than basic raised beds, some hastily sewn seeds, daily (or when-I-remember) watering, and plenty of “help” from my young children. It’s pretty darn easy to grow a vegetable and herb garden here, and you can do it, too. 

Here are some tips to get you started

Monterey’s growing season is nearly year-round, so the time to get started is now! Monterey has plenty of farmers markets, local nurseries, and big stores with gardening sections, so you have your pick of where to buy seeds or plants. You can build your garden boxes from a kit or from boards you measure yourself, but no matter what, make sure to put down a double layer of wire mesh under your boxes, to keep furry creatures (groundhogs and others) from burrowing up into your garden and eating all your hard work. You’ll need to decide if you want to start with seeds or plants. Seeds take a few weeks longer, but there is magic in growing vegetables from seeds, especially for young children. The waiting game is a fantastic exercise in forced patience. The first green shoots they spy will bring shouts of joy—an unbeatable moment for all.

When it comes time to choose your plants or seeds, you should let your kids pick out some vegetables they like or are excited to grow. After all, the real purpose of cultivating a garden is to have a final edible product, and it’s no fun if the adults are the only ones enjoying the fruits of all that labor. Even picky eaters could get excited about fresh vegetables if they helped grow and nurture them. Steer them towards vegetables that can be eaten raw, straight off the plant: green or purple beans, sugar snap peas, lettuces, cherry tomatoes, and carrots are all delicious and easy to grow. Here’s another tip: once the garden is in full swing, let kids snack on it whenever they please. If I send my kids out to pick beans and peas to go with dinner, and they come back empty-handed but have eaten their afternoon snack out there, I consider it a win. Vegetables are vegetables, and I don’t mind if they eat them right off the plants. It’s a fun activity for them to do with friends, too. Kids love to be in the garden, so teach them a few parameters (don’t pick unripe fruits/vegetables, don’t trample the plants) and let them enjoy it. Enjoy the growing Monterey has to offer, and start your spring garden soon.

Here’s a handy local guide for when to plant crops: https://garden.org/apps/calendar/?q=Monterey%2C+CA

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