Try something new! We give a big thumbs up to all of these. Challenge yourself - mix in a new Give It a Try every week.

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Sprouted Pretzels with Sea Salt

Most kids are snacking on processed grains. Traditionally people ate germinated – or sprouted – grains. Along with producing more vitamin C, the process of sprouting grains increases vitamin B content and carotene. Most importantly, for grains, nuts & seeds, sprouting neutralizes phytic acid, which is a substance within these foods that interferes with the absorption of key minerals like calcium, magnesium and zinc. Sprouting neutralizes enzyme inhibitors, which get in the way of proper digestion. And, as if that isn’t enough, sprouting inactivates alfatoxins, potent carcinogens found in grains and some legumes. See Sprouted Grains for more detail. For a treat we love snacking on Shiloh Farms sprouted pretzels with sea salt alongside our veggie/cheese tray with hummus dip.

Sprouted Grains

Give sprouted grains a try! Many snacks are grain-based or include nuts and seeds. Traditionally people ate germinated – or sprouted – grains. Along with producing more vitamin C, the process of sprouting grains increases vitamin B content and carotene. Most importantly, for grains, nuts & seeds, sprouting neutralizes phytic acid, which is a substance within these foods that interferes with the absorption of key minerals like calcium, magnesium and zinc. Sprouting neutralizes enzyme inhibitors, which get in the way of proper digestion. And, as if that isn’t enough, sprouting inactivates alfatoxins, potent carcinogens found in grains and some legumes. Exactly what should you sprout and how do you do it?

Chia Seeds

You may picture one of those funny 'grass-covered' chia pets when you hear of chia seeds. While they are fun to grow, they are even better to incorporate into your child's diet. Chia seeds are nutrient-dense - rich with fiber, omega-3 fatty acids, minerals, and antioxidants! They are also high in protein for a plant food - 4.4 grams per ounce compared to .01 grams in one ounce of kidney beans. Chia seeds are easily digested - there's no need to grind them to get their full nutritional benefit. Sprinkle them in casseroles, on salads, and mix them into your favorite smoothie or yogurt. Make your own chia seed 'porridge' by adding warm water, a little honey and some berries. Let it sit to thicken and enjoy. Try certified organic whole chia seeds from Wilderness Family Naturals.

Kale

Kale should be on your grocery list every week, especially in the spring, when dark greens help us transition into summer. Greens are masters at helping us detoxify. Kale, a cruciferous vegetable, is often found in the top 10 healthiest foods you can eat. Kale is a great source of fiber and loaded with nutrients: Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. Kale even has some protein! Kale can be can be added to sauces, soups, stews and smoothies, or eaten alone - raw, steamed, juiced or as kale chips. Your child will eat a whole head of kale in one sitting with these homemade kale chips, give 'em a try!

Anything!

We all get in ruts. The key is to not get stuck! Feeding your family REAL food is too important. Your child is growing. The clock is ticking. We're all crazy busy. No more excuses. Commit to walking across the bridge from Fake foods to REAL foods, one step at a time. Connect with other like minded parents here at GetRealForKids.com and on Facebook - and walk the REAL food journey together.

Ghee

Ghee, or clarified butter, is made by simmering unsalted butter in a large pot until all the water has boiled off and the protein has settled to the bottom. The clarified butter is then spooned off leaving the dairy proteins on the bottom of the pot. This is why ghee is an option for people who have dairy sensitivity - it's butter fat without protein. Use it as a replacement for butter or oil in baking. It's a great choice for cooking since it has a high heat point, which means it does not turn into a trans-fat when heated to a high degree the way olive oil does. Ghee does not need to be refrigerated and can be found on the shelf of your health food grocery store. We love the organic ghee from grass-fed cows made by Pure Indian Foods and the Coconut Ghee from Green Pasture Products.

Whole Oat Flour

Instead of using white flour, give whole oat flour a try. Put rolled oats into your blender or food processor and grind them into a flour. Use this flour as a 1-to-1 replacement for wheat flour in all of your cookies, muffins, pancakes and other baked goods. You will be giving your child a big boost in nutrition from this easy to make whole grain flour. If your child is gluten-free, use Bob's Red Mill Gluten-Free Rolled Oats. Another simple change that reaps huge benefits!

IMMUNE Essential Oil

IMMUNE Essential Oil blend combines seven powerhouse essential oils into one – Eucalyptus Globulus and Eucalyptus Radiata (both powerful antibacterial and antiviral essential oils), Niaouli and Tee Tree oil (antibacterial, fungicidal and antiviral), Ravensara (antiviral), Pine essential oil (an expectorant and pulmonary antiseptic) and lavender essential oil (an analgesic useful for the treatment of colds, coughs and influenza). It's no wonder then that this little vial packs a mighty immune boosting punch! When we get sick we add a few drops of IMMUNE to a diffuser and/or add a few drops of IMMUNE to our bath. Pretty easy to add to your cold and flu remedy cabinet. Give it a try.

Bedtime Massage with Essential Oil

Give a bedtime foot massage with essential oil a try. We often underrate sleep as an important factor in keeping our child healthy. We are so easily distracted by the business of life that we forget our children (including teens) need sleep and lots of it. Setting up a relaxing bedtime routine can help your child fall asleep easily and quickly. A great way to connect with your child every evening is to add a short (3-5) minute foot massage using a blend of essential oils. The physical touch, the calming scents and the connection you make with your child are all ways to decrease stress, grow your relationship and support great health. One of our favorite essential oil blends is IMMUNE. Give it a try!

Bamboo Steamers

Instead of microwaving your food, give inexpensive bamboo steamers a try. We love reheating and steaming food in them. Just stack them up over a sauce pan to cook or reheat a variety of food all at once. It takes a little longer than pushing a few buttons on the microwave, but you'll soon realize how much better the food tastes (even leftover meat is moist!). Zap away microwave health hazards and give bamboo steamers a try!

Turmeric

"Turmeric, known for its antibiotic qualities and respiratory system supporting properties, also supports digestive strength and is a significant anti-inflammatory herb for the intestinal tract." ~ Perfect Health for Kids Use turmeric to boost your digestive strength, improve indigestion/gas, and fight colds. Always choose organic herbs to avoid concentrated pesticides and radiation. Mix turmeric with an equal amount of raw honey and stir into a paste - take 1 teaspoon. [Honey should not be consumed by children less than 1 year of age.]

Non-Toxic Sunscreens

Lessen your child's toxic load by using a non-toxic sunscreen. Our favorite is 3rd Rock Sunblock. According to the Environmental Working Group: The ideal sunscreen would completely block the UV rays that cause sunburn, immune suppression and damaging free radicals. In other words the ideal sunscreen works on two levels: protection (sunscreen) plus prevention (skincare). No sunscreen on the market met all of these criteria, until March 2011 when 3rd Rock Sunblock hit the market after ten years in the making! 3rd Rock is sunblock plus proactive skincare - it provides the ultimate in broad-spectrum, long-lasting protection from UV rays, shuts down free radicals, reverses skin damage, strengthens immune response and stops the threat of cancer before it starts. How on earth does it do ALL of that? Find out HERE.

Greens

We know kids seem to have an aversion to anything green on their plates - unless it's fluorescent and fake. Luckily, kids (and adults) can be trained to eat their greens, and even like them. Yes, your tastebuds are trainable! Just be consistent in your expectations that everyone takes at least two bites that make it all the way to the stomach! Greens - arugula, bok choy, chard, dandelion greens, lettuce, kale and spinach - are some of the most nutrient-dense food available and help us detoxify our body. We add spinach and kale to smoothies, chopped arugula to tomato-based sauces, and cut up spinach to pizza. If you need more help with how to incorporate greens into your family's diet, learn from the experts Johnna Albi and Catherine Walthers, authors of Greens Glorious Greens! - packed with over 140 recipes!

Essential Oils

Give essential oils a try. Many personal care products, cleaners, air fresheners and candles are made with synthetic fragrances, along with other harmful ingredients that are known hormone disruptors, neurotoxins and carcinogens. Essential oils are a great alternative. Many have antibacterial and healing properties. Use essential oils with a diffuser to make your home smell great and kill germs. Mix them into your homemade cleaners, or add several drops to your next bath. Look for candles that use essential oils rather than toxic synthetic fragrances. Our favorite essential oil blends are Buzz-OFF Bugspray and IMMUNE Essential Oil which combines seven powerhouse essential oils into one – Eucalyptus Globulus and Eucalyptus Radiata (both powerful antibacterial and antiviral essential oils), Niaouli and Tee Tree oil (antibacterial, fungicidal and antiviral), Ravensara (antiviral), Pine essential oil (an expectorant and pulmonary antiseptic) and lavender essential oil (an analgesic useful for the treatment of colds, coughs and influenza).

Herbal Tea

Give organic herbal tea a try - naturally caffeine and sugar free - and something other than plain water. We love herbal tea made just for kids by Traditional Medicinals: Cold Care, Throat Coat, Tummy Comfort and Nighty Night. These teas are made with mild herbs (in child-size amounts) and taste great anytime - healthy or sick.

Plain Full Fat Yogurt

Yogurt can be a healthy part of your child’s diet, unless he is dairy-sensitive. Unfortunately most packaged yogurts are filled with sugar, artificial colors and flavors. Instead, get the great benefits of yogurt by purchasing a container of full fat plain organic yogurt and adding REAL food to create the flavors you and your kids desire: vanilla flavored Stevia, blueberries, nuts, seeds, dried fruit, chia and/or flax seeds. Try making your own yogurt with a yogurt starter from Cultures for Health - easier than you think and you'll save lots of money! Remember, it often takes many tries for a child’s taste buds to adjust to the REAL food flavors, especially if their taste buds have been tricked by all the sugar and artificial flavors. Your persistence and patience will pay off!

Blueberries and Maple Syrup

Instead of using Fake syrups or plain Maple Syrup on your child's pancakes, waffles or French toast, mix a bag of frozen blueberries with some Maple Syrup. Now you've created a topping packed with phytonutrients and less sugar. You can blend the mixture to make it smooth or leave it lumpy and bumpy! Heat on the stove-top and serve. As time goes on, use less Maple Syrup and more berries. You may get to the point where your child is putting just berries on top of his breakfast favorites!

REAL Food Snacks

Each day substitute one packaged snack food with a REAL food alternative – cut-up fruit, veggies, cheese, home-baked cookies, trail-mix, etc. This one manageable change adds nutrient-dense food and lessens your child’s intake of artificial and potentially toxic ingredients. A win/win situation!

Coconut Oil

Coconut Oil is a heat stable fat. Unlike olive oil, it can tolerate high heat without generating free radicals. Coconut oil is a great source of energy for the body and includes the beneficial lauric, capric and caprylic acids. Coconut oil has antibacterial, antifungal, and antioxidant properties. Use coconut oil in your pan for scrambled eggs and stir-fries, and use it as the fat in your muffin, cookie and cake recipes. While some brands add a little coconut flavor, others are neutral. Find both kinds at Wilderness Family Naturals. Coconut oil is also a great hair and skin conditioner!

Celtic Sea Salt

Give unrefined sea salt, such as Celtic Sea Salt, a try. It imparts a pure, fresh taste to your meals rather than the harsh flavor of table salt. But more importantly, nearly eighty vital nutrients and minerals can be found in the tiny gray and pink crystals of unrefined sea salt, serving to provide the body with a healthy dose of electrolytes and energy. The trace minerals play an important role in cleansing the body and aiding digestion. Make this one change in your pantry and dramatically improve your family's health. Try six different kinds of unprocessed, natural land and sea salts from Wilderness Family Naturals. You won't believe their hues from the minerals they contain - light grey to peach, pink, red and purple! Brittany, Hawaiian Alaea, Himalaya Pink, Kala Namak, Murray River, and Real Salt.

Pumpkin

Pumpkin! Sure, you’ve had pumpkin before, but have you had it in pancakes, cookies, muffins, soups and stews? A rich source of beta-carotene, pumpkin is a superfood to include in your child’s diet to boost their immune system. That natural orange color proves that pumpkin is filled with phytonutrients!

Food Sorting Game - Fake vs. REAL!

Use pieces of red, yellow and green construction paper to help your child sort Real, In-Between and Fake snack foods. Real Foods are close to their natural state. They normally don't have labels or if they do, have only a few recognizable ingredients. Fruits, vegetables, nuts, seeds, real cheese, plain yogurt are examples of Real Food that would go on the green paper – they're a GO! Most packaged snacks, with Fake Food ingredients like corn syrup and artificial colors, would go on the red paper – meaning STOP eating them. 100% juice or fruit spread would go on the yellow. They can be enjoyed sometimes, but aren't best for daily snacks. Make it a goal for your child to eat Real Food most of the time in order to be as healthy, happy, smart and fast as possible!

Quinoa

Quinoa (keen-wah) is a seed. When cooked, quinoa is light, fluffy, and subtly flavored. It cooks more quickly than rice and is a nutritious alternative. We love quinoa because it's a complete protein (contains all 9 essential amino acids that are required as building blocks for muscles). It also contains fiber, calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. We eat quinoa as a side, or add it to soups and salads. Instead of chicken noodle soup, give chicken quinoa soup a try! Just rinse quinoa before cooking for best flavor. We love sprouted organic quinoa from Shiloh Farms.

Foods Without Labels

Vote with your dollar, buy REAL food not processed packaged Fake food. Next time you go shopping buy more food without labels than you normally purchase. Every week set a goal to purchase one or two fewer packaged items than you normally buy and pick up the REAL food alternative instead. Soon your cart will be filled with REAL food to support your family's health and happiness.

Omega-3 Essential Fatty Acids

Essential fatty acids [EFAs] are called essential because your body does not make them; you have to consume them in your diet. Signaling molecules made from omega-3 fat promote healing and decrease inflammation in the body [anti-inflammatory], whereas those made from omega-6 fat promote inflammation in the body [pro-inflammatory]. So consuming more omega-3 fats promotes healing by decreasing inflammation throughout the body.

Almond Butter

Almond Butter! Peanut butter is a staple in many households, but another great source of protein and fat is almond butter. Add variety to your child's diet with almond butter. Spread it on whole-grain bread, celery sticks, or apples and you have a nutritious snack for sporting events and school. If your child is allergic to nuts or can't bring them due to another child's nut allergies, try Sunflower Seed Butter! Try these raw, soaked and dehydrated nuts, nut butters, and seeds from Wilderness Family Naturals We love their Coca-Nutte (soaked and dehydrated hazelnuts and raw cacao powder) - the REAL version of Nutella spread.

Naturally It's Clean Products

Naturally It's Clean Products are enzyme based natural cleaners. They actually work!! Just pour contents into the provided bottle, fill with water and use. So simple and they smell great thanks to the essential oils blends. Once you use these products you'll wonder how you ever used the toxic stuff for so long! And, as much as we love vinegar and water, these clean up the tough stuff much more easily! Try their Tub & Tile, Kitchen, Floor and Glass Cleaners - those outta cover your bases.

Organic Blueberries

Blueberries are bursting with nutrition. They're loaded with antioxidants, phytonutrients, and fiber to help control your blood sugar. And they can satisfy a sweet craving in a pinch. Try them fresh, frozen, or dried (avoid added sugar and processed oils in most dried versions). Try them in smoothies, salads, cereals, baked goods and plain full fat yogurt. Get creative and you'll find a way to add them into your family’s diet!

Nitrate-Free Hot Dogs

If you're serving up hot dogs - give nitrate-free hot dogs a try. We prefer Applegate Farms - No antibiotics or hormones, organic and grass-fed options, gluten and casein-free and minimally processed. Insead of nitrates they use celery juice and sea salt to preserve their products the natural and REAL way.

Flax Seed

Add organic ground flax seed to your child's diet daily - an easy source of omega-3 essential fatty acids. The brain is two-thirds fat and research shows omega-3 fats support a healthy brain, heart and digestive system. Add ground flax seed to cereal, yogurt, smoothies, peanut butter sandwiches, salads, and dressings. It's best to store flax seed in an opaque container in your refrigerator, and grind just before using. Learn about the benefits of flaxseed and how to make the most of your diet with healthy flaxseed recipes at HealthyFlax. Give certified organic whole flax seeds a try from Wilderness Family Naturals.

Stevia

Try Stevia as a natural sweetener. Stevia, also known as "honey-leaf", is a naturally sweet plant. Stevia comes in a liquid or powder form, and is 300 times sweeter than sugar, but is safe to use for children and people with sugar imbalances. It has many health benefits and has been used around the world for centuries. It can be found in health food stores and is now available in many grocery stores. Don't be shocked by the price, because a bottle or box will last you a very long time. Sweeten your tea or sparkling water with Stevia - or make your own lemonade (fresh squeezed lemons, filtered water, and stevia). You can purchase wildcrafted stevia online through Wilderness Family Naturals.

Making Changes

Take changes at your own pace - it's a journey. We are all at different places on the path of REAL food and healthy living. The key is to continue to move yourself and your family toward better quality whole foods. If you don't recognize an ingredient on a package put it back and look for an alternative with healthy, recognizable ingredients. Here are some quick tips to consider on your journey: