Robert Kennedy Publishing

September 15, 2008 11:00 ET

Top-10 Tips to Keep Your Kids Healthy While Keeping Your Sanity

TORONTO, ONTARIO--(Marketwire - Sept. 15, 2008) -

Editors Note: Photos are included with this press release.

Attention: Health/Fitness/Family/Lifestyle Editors

You get home from work. It's late. You're tired. You know you should feed your kids something healthy, but find yourself reaching, again, for chicken fingers and french fries. You give them a processed cheese string to munch on while they're waiting. Sound familiar?

It should. Most families have two working parents or are single-parent households, and most of these parents find themselves in the same dilemma day after day. Is it any coincidence that kids' obesity rates are climbing to astonishing heights, threatening their long-term health and well-being?

Here are some tips from Tosca Reno, author of The Eat-Clean Diet for Family and Kids, for putting healthy food on your table and getting your kids active (you might find yourself healthier and more active too!)

1. Make planned leftovers. Why grill only four chicken breasts when you
can grill eight in the same amount of time? Use four for dinner and
slice the rest to use in wraps for lunches the next day.
2. Make large batches and freeze. If you have time to do some cooking on
Sunday, make a big batch of healthy stew or hearty soup, put into
smaller containers and freeze. That way if you need a quick healthy
meal you just open your freezer door and voila!
3. As soon as you get home from shopping, chop up some veggies, wash some
grapes and other fresh fruit and have them ready for hungry
after-school snackers. Keep on hand some easy-to-make and healthy dips
such as yogurt cheese and hummus to round out the snack.
4. Kids hate veggies? Try roasting them! You may find that they devour the
Brussels spouts they once tried hiding in their glass of milk!
5. It takes 10 tries for anyone to start liking a new food. Make a deal
with your kids - if they try the food 10 times, you'll take them to the
library or park, or maybe buy them a new book.
6. Speaking of books and trips to the park ... we are so accustomed to
being rewarded with sugary "treats" we forget there are other ways to
treat. Reward your kids in creative ways when they achieve something
great - give them a manicure or back rub. Take them on a hike. Make or
purchase a certificate or trophy they can put in their room.
7. Let your kids help choose and make dinner. Tell them the dinner has to
be healthy, but otherwise it's their choice. Let them chop, mix and
stir. (Age appropriate, of course.)
8. Save money and improve your health by buying bulk food items in their
most natural state. You can buy a big bag of oats for a fraction of the
cost of instant oatmeal packages or pretend-healthy boxed cereal. Add
some boiling water and a few berries and you have a quick breakfast
with more nutrition and far less cost.
9. Go for an after-dinner walk/bike ride with the whole family. This is a
great time to connect with one another, gets you all off the couch and
aids digestion.
10. Instead of turning on the TV to unwind, play a game or sport with your
kids. Shoot some baskets, get out some hula-hoops, or skip. You'll find
yourself far more energized than you would have been staring at a box
for a few hours. And you know what? Kids love when their parents play
with them. You'll form a great bond while you all get into better shape.

For more tips, information and fully illustrated recipes to help you keep your family lean, happy and healthy, pick up a copy of Tosca Reno's newest book, The Eat-Clean Diet for Family and Kids: Simple Strategies for Lasting Health and Fitness, (Robert Kennedy Publishing, 2008).

You may publish this piece without permission, but it must be published in its entirety.

For an interview with author Tosca Reno, for photos or recipes with photo to print, or for any other information on Tosca, The Eat-Clean Diet series or Robert Kennedy Publishing, please contact Wendy Morley at 905-507-3545 ext 171, or

To view a photo of Tosca enjoying a healthy snack, please click on the link below:

To view a photo of The Eat-Clean Diet for Family and Kids, please click on the link below:

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