Muhammad Imran Akhter

[Document subtitle] Fruit and Veggie Smoothie Recipes Fight Toddler Constipation, Increase Toddler’s Fiber Intake and Help Picky Eaters By Victoria Cook Copyright©2016 Victoria Cook All rights reserved, no part of this book in any manner without permission, except for brief quotations in printed reviews without the permission of the publisher. This book is a work of nonfiction which includes original recipes provided by the author. The information provided in this book is solely based on the author’s experience and research. Cover Image: Shutterstock Images: Freeimages.com and Pixabay Published by Shameeca Funderburk To contact publisher email [email protected] Medical Disclaimer The information in this book is solely based on the author’s experience and research. The information provided in this book is not to replace the medical advice or medical consultation with your child’s doctor. You should always consult with your doctor when your child is experiencing any kind of medical issue. The information provided in this book works with your Doctor; it is not intended to replace seeking medical attention. Page | 1 Table of Contents Introduction _______________________________________________________________________ 3 Chapter One: Mimi’s Experience with Constipation ________________________________________ 4 Chapter Two: Slow Movements and Toddler Constipation __________________________________ 5 Chapter Three: The Fiber Machine _____________________________________________________ 7 Chapter Four: Smoothies with Benefits_________________________________________________ 10 Smoothie Recipes _________________________________________________________________ 13 Mango Tango ___________________________________________________________________ 14 Berry Breeze____________________________________________________________________ 15 Apple Drops ____________________________________________________________________ 16 Pineapple Freeze ________________________________________________________________ 17 White Strawberry Milkshake _______________________________________________________ 18 Mimi’s Drink ____________________________________________________________________ 19 Raspberry Delight _______________________________________________________________ 20 Sunny Day _____________________________________________________________________ 21 Zucchini on the run ______________________________________________________________ 22 Sparkles _______________________________________________________________________ 23 Carrot Juice ____________________________________________________________________ 24 Blueberry milk __________________________________________________________________ 25 Blackberry Raindrop _____________________________________________________________ 26 Chocolate Shake ________________________________________________________________ 27 Apple Kiss ______________________________________________________________________ 28 Cherry Fizz _____________________________________________________________________ 29 Cloudy Berry ___________________________________________________________________ 30 Conclusion _______________________________________________________________________ 31 Page | 2 Introduction I t’s no secret that our children need fruit and vegetables as a part of their diets to help them grow healthy and strong. Fruits and vegetables are full of vitamins and nutrients that can produce a healthy lifestyle. However, trying to get your toddler to eat anything green can seem like an impossible task. Children around the age of 18 months can have a small appetite. It's challenging to get them to sit down long enough to eat any food. As parents, we want our kids to eat healthy. The benefits of eating right can help children have a head start in life. Toddlers that have poor eating habits are prone to constipation. When I made smoothies, I only had myself in mind. In the past, I tried to indulge my daughter into drinking a smoothie, but let’s just say I failed miserably. My daughter was only two years old during that time, and she was afraid of the blender. When I would offer her favorite sippy cup filled with fresh berries and spinach, she would shake her head and respond, “No!” I had a lot of concerns about my daughter’s diet. If you’re reading this book, then at some point, you can relate to the period when your toddler wants nothing to do with fruits or vegetables. Snacks became the vocabulary word of the day (in our case, every day). In this book, you will find out the methods I used to get my daughter to ask me for a smoothie. She still asks for a treat, but now, I can relax because she’s consuming more of the good stuff: produce, You will also learn in this book how the drinks wound up helping with her constipation on accident. When I started on this smoothie journey, constipation was not my focus. – We had to deal with the constipation monster. To my surprise, her constipation faded away after consuming smoothies daily for thirty days. The recipes featured in this book are straight from my kitchen, and each recipe was used to help my family consume more fruit and veggies. I will provide you with smoothies rich in fiber that will help produce a healthier digestive system for your little one. Mom and Dad can join in on the fun, too, as the recipes are for the whole family. I wrote this book to help other parents feel the same joy I feel when my baby tells me “Mommy, my stomach isn’t crowded.” (That’s her way of telling me her stomach isn’t full, meaning she’s no longer constipated). Page | 3 Chapter One: Mimi’s Experience with Constipation I t was quite the change for me the moment I realized my daughter was becoming a picky eater. Yes, I know it’s normal for small children to dislike everything you place in front of them at dinnertime, but somehow, I had it in my head that Mimi would be different. When Mimi first started out with table food, she wanted to eat everything in sight. Between ages 15 months and 20 months, she loved to eat fruit and vegetables. She would carry a piece of raw broccoli around the house. “A baby that loved vegetables this is awesome!” I thought. My excitement quickly turned to dismay once Mimi turned two. The change in her appetite grew. It was during this time we encountered our first experience with the constipation monster. We were approaching her checkup, so I made a note to myself to discuss this with her doctor. I was certain that the change in her diet contributed to her inability to have a bowel movement. The pediatrician advised me to get her to eat more fruits and vegetables, and she also prescribed a stool softener. I left the doctor’s office that day concerned for my baby girl, and I knew I had to come up with a clever way to enhance her diet. This would be a challenge since she only wanted to eat snacks. The longer she went without having a movement, the less she wanted to eat. I dealt with the constipation by researching the facts. Page | 4 Chapter Two: Slow Movements and Toddler Constipation C onstipation can be described as an acute or chronic condition in which bowel movements occur less often than usual. Bowel movements that are hard, dry stools that seem difficult to pass are also symptoms of constipation. Some organizations state that if a child goes four days or longer without having a movement, the child is constipated. WebMD states that the average toddler has a movement once per day, and a child that has less than three bowel movements per week is constipated. The American Academy of Pediatrics advises that if your child’s stools are hard, dry and painful to pass, the child is constipated. Mimi used to fit in the category of the average toddler. I could count on her having a bowel movement every day. This made it easy for me to discover that she was constipated. She went from having a movement every day to having one once per week. Her bowel habits changed due to her diet. As a parent, no one knows your child better than you, so the guidelines mentioned earlier in this chapter will help you determine if your child is being visited by the constipation monster. There are several things that can contribute to having a constipated toddler. Constipation can result when your child is not drinking enough water. Toddlers love juice, but as parents, we have to remember the importance of getting our little ones to drink plenty of water. The American Academy of Pediatrics recommends that children consume 1.3 liters daily from food, beverages and water. This recommendation is for children ages 1 to 3 years. The recommendation for children ages 4 to 8 years are 1.7 liters daily from food, beverages and water. If you have a toddler, it may be hard to comprehend that lack of exercise can also contribute to constipation. Your toddler's probably running circles around you right now while you read this book. If constipation is paying them a visit, offer activities to increase exercise. The fact that your toddler loves to run circles around you could also contribute to constipation. Sometimes, children in the potty training stages get caught up in playtime. The idea of sitting on a toilet is not fun. When a child is playing, they can hold the urge to go the bathroom. If you’re dealing with this, find things that will encourage your little one to take a potty break. Try taking their favorite book into the bathroom and read it to them while they sit on the potty. Children that had a horrific experience while taking a poop can develop a fear of going to the bathroom. When a child is afraid of going to the bathroom, they may withhold the urge to use the potty which can contribute to constipation. Page | 5 I experienced this with Mimi, so I put a little coconut oil in her bottom so it would not hurt her as much. I also would hold her hand and tell her to squeeze my hand so it wouldn’t hurt. This helped her to relax, and it made her become more comfortable using the bathroom. If there is a change in your child’s diet or if they experience dehydration or any illness, this can bring on constipation. I will list a few symptoms for you below that will help you detect constipation: 1. Stomach bloating 2. Nausea 3. Loss of appetite 4. Crying during a bowel movement 5. Avoiding the toilet If you discover any of these symptoms, it’s a possibility that your child is constipated. You should always consult your pediatrician before giving your child any over-the-counter treatment. You should take your child to the doctor if constipation lasts longer than a week. Your pediatrician may prescribe stool softener, like MiraLAX or Pedia-Lax, to clear the bowels, or the doctor might suggest glycerin suppositories to soften stool. He or she might also recommend fiber supplements to give your child on a daily basis. Pedia-Lax also makes a good fiber supplement that your child will love. A good pediatrician will advise you to increase your child’s fiber intake and have the child consume more fruits and vegetables. In Chapter Three, we will discuss the benefits of fiber and how it helps with constipation. Page | 6 Chapter Three: The Fiber Machine F iber aids the digestive system by allowing food to pass through the digestive tract smoothly. When the digestive system functions properly, constipation can be eliminated. Fiber can be described as a plant-like material unable to be digested. Ironically, fiber helps us to digest food. According to the American Heart Association, children age 1-3 should consume 14 grams of fiber per 1,000 calories. Fiber can be found in a variety of fruits and vegetables, and in Chapter Two, we discussed how your pediatrician might suggest increasing your child’s fiber intake by advising you to add more produce to your toddler’s diet to aid with constipation. Fruits and vegetables offer many good benefits for children, like minerals, vitamins and fiber. The American Academy of Pediatrics recommends that children between the ages 2-8 should eat 1.5 cups of fruit per day and 1.5 cups of vegetables per day. If your child is eating at least 5 servings of fruit and vegetables throughout the day, fiber should not be a concern. If you live in the world with a picky eater, it’s more likely that your child is not consuming enough fiber. All this talk about fiber, fruits and vegetables can overwhelm when you have a constipated toddler who is a picky eater. Trying to keep up with your toddler’s fiber intake may seem challenging. The Center for Disease Control and Prevention has a calculator that helps you determine how much fiber your child should consume daily. All you need to do is enter your child’s age and sex, and it also asks you to enter the child’s physical activity level. I like this tool because it offers a recommendation that’s more tailored to fit my child’s needs. We’ve established that fruits and vegetables are vital for ensuring that our children meet their daily fiber intake. Below is a list of fruits and vegetables that are good sources of fiber: Fruit            Apples Bananas Oranges Pears Mango Guava Strawberries Raspberries Blackberries Blueberries Guava Page | 7 Vegetables           Carrots Beets Broccoli Collard Greens Spinach Avocados Corn Cabbage Sweet potatoes You will find the list below provides you with fruits in vegetables that contain at least three grams of fiber and more. This list provides you with the grams of fiber based on a serving of one cup. You will find this list helpful in tracking your child’s daily fiber intake: High-Fiber Fruits         Strawberries Raspberries Blackberries Apples Mango Pears Orange Blueberries 3.3 grams of fiber per cup 8 grams of fiber per cup 7.6 grams of fiber per cup 4.4 grams of fiber per cup 5 grams of fiber per cup 5.5 grams of fiber per cup 4 grams of fiber per cup 4 grams of fiber per cup High-Fiber Vegetables      Carrots Broccoli Spinach Collard greens Peas 4 grams of fiber per cup 5.1 grams of fiber per cup 7 grams of fiber per half cup 4 grams of fiber per cup 5 grams of fiber per cup Fiber can also be found in beans and whole grains. You can introduce fiber into your child’s diet through snacks like popcorn and whole grain cereal. Today’s Dietitian is an awesome website that provides information on high-fiber food Its sounds easy, right? I mean, all you have to do is increase your child’s fiber intake by making sure he or she eats plenty of fruits and vegetables on a daily basis. I can relate with you in knowing that even though it seems simple (add fiber, increase fruits and vegetables and say goodbye to the constipation monster), it’s not as easy. That would be a piece a cake if you had a toddler that always consumed fruits and veggies regularly. If you’re dealing with a picky eater, I understand your frustration. Page | 8 That’s just it. This no longer has to be a frustrating task for you. There is a way you can get your precious toddler excited about fruits and veggies. You can do this by offering your child a smoothie full of fiber and produce. Page | 9 Chapter Four: Smoothies with Benefits S moothies are a fun way to get your toddler excited about fruits and veggies. Blending tasty fruits and vegetables together can provide a creamy, delightful beverage full of vitamins and fiber. My love affair with smoothies started about a year ago when I blended fruits and veggies to create a tasty treat to provide my little one with proper nutrition. The first time I powered up the blender, Mimi stood there, staring at me with fear in her big, brown eyes. I guess I didn’t consider that small children can be afraid of loud noises. It might be the vacuum cleaner or the blow dryer. In our case, it was the blender. Trying to get her to drink a smoothie was out of the question. Mimi Makes Friends with the Blender I was determined that morning would be different, and I decided that I would include Mimi in the process of making the smoothie. I grabbed the pitcher out of the base of the blender and placed it on the table. Instead of me pouring the fruit into the measuring cup, I allowed her to complete this task. She immediately became excited and wanted to pour everything into the blender. Once I realized she was comfortable, I placed the pitcher back into the base of the blender and powered up the blender. To my surprise, instead of running away in fear, Mimi smiled and asking me if she could have some of the smoothie. I poured about four ounces into her favorite sippy cup. She drank all of it and asked for more. I was ecstatic, and that’s the moment she asked me for a smoothie. It was during this time that Mimi was experiencing constipation. I mentioned in the introduction that when I made the smoothies, constipation was not on my agenda. During that time, my primary focus was to get her to consume more fruits and vegetables. However, after the first week of giving her smoothies, I noticed that Mimi had more bowel movements. I also observed that her appetite slowly came back. I researched high-fiber produce and incorporated them into the smooth beverages we enjoyed daily. If you’re dealing with a finicky eater, introduce fiber into their diet slowly. It’s also important to include lots of fluids in the system. If you introduce too much fiber too soon, it can cause more problems. Your child could experience gas. It can also make constipation worse by producing large bowel movements. The method I used for Mimi helped her digestive system adjust to receiving fiber regularly. I started out presenting her with a four-ounce cup of blended produce in the morning. Throughout the day, I made sure she drank plenty of water. We didn’t use the smoothies as a replacement for meals. Instead, I served her a smoothie with her meal. A typical day in our house would be oatmeal for breakfast, and Mimi knew she had to at eat some of the oatmeal to indulge in her smoothie. This assisted me in dealing with her eating habits better because if she did not eat all her food, she knew that she would now get the smoothie which would help her digestive system. I only give her smoothies in the morning and at dinnertime. We still follow the four-ounce rule, and she receives eight ounces per day. Page | 10 Sometimes, she asks me for a smoothie instead of a snack, and I will make smoothie popsicles to incorporate into her snack time. How to Keep Smoothies Healthy Your pantry or refrigerator is probably full of tasty ingredients that can be blended into a smoothie. Fruits and veggies are the main ingredients in the recipes featured in this book. In Chapter Three, I provided you with a list of fruits and veggies high in fiber you can include in your smoothies. It is important to make sure the smoothies are not packed with sugar as we want to make sure the smoothies are as healthy as possible. You can do this by adding sugar-free juices or freshly squeezed juice. If you have a high-powered blender, you can just add your veggies along with the fruit and ice. Fruits and veggies can get expensive, especially organic produce. You can buy frozen fruits and veggies in the bag and purchase produce from a farmers market. Once you purchased the fruit, you can cut the fruit and place it into storage bags then place the bags into the freezer. You will find that the recipes in this book include berries and spinach. The smoothies in this book consist of high-fiber produce to help your toddler with constipation. I also tried to include the produce that small children prefer, like apples and strawberries. These recipes are for the whole family. Have fun and include your little one in the process. Make the smoothies your own. Customize the smoothies according to your toddler's taste buds. Below, you will find a list of ingredients needed for the recipes: Liquids  Orange juice, freshly squeezed  Almond milk  Coconut milk  Whole milk  Pineapple juice (sugar-free)  Sparkling mineral water  Spring water  Soy milk  Lime juice, freshly squeezed  Lemon juice, freshly squeezed Other Ingredients  Greek yogurt, plain or vanilla frozen yogurt  Ice cream (sugar-free) Page | 11  Dark chocolate  Prunes  Honey  Stevia Page | 12 Smoothie Recipes Page | 13 Mango Tango Ingredients  1 cup chopped mango  ½ cup peaches  1 cup fresh baby spinach  1 cup pineapple juice  Optional: ½ cup ice Note: Make sure the juice is sugar-free or low in sugar. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 14 Berry Breeze Ingredients  1 cup frozen, chopped mango  ½ cup frozen, chopped strawberries  ½ cup chopped orange  ½ cup frozen sweet peas  1 cup plain Greek yogurt  1 cup organic orange juice Note: Peel the orange and remove the seeds. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 15 Apple Drops Ingredients  1 chopped green apple  1 chopped kiwi  ½ cup fresh kale  1 cup apple juice Note: Remove the skin and seeds from the kiwi before placing it into the blender. Remember to use organic apple juice or juice that’s low in sugar. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 16 Pineapple Freeze Ingredients  1 cup frozen pineapple  1 cup fresh kale  1 chopped pear  1 cup pineapple juice  Optional: ½ cup ice Note: Make sure the juice is sugar-free or low in sugar. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 17 White Strawberry Milkshake Ingredients  1 cup frozen, chopped strawberries  1 cup dark cherries  1 teaspoon vanilla extract  ½ cup vanilla bean Greek yogurt  1 cup vanilla almond milk  Optional: ½ cup of ice, whole milk instead of almond milk, and 1 pack of stevia Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 18 Mimi’s Drink Ingredients  1 chopped apple  1 chopped plum  1 chopped pear  ½ cup prunes  ½ cup ice  1 cup organic orange juice Note: Remove the seed from the plum and also check the apple for seeds Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 19 Raspberry Delight Ingredients  2 cups frozen raspberries  ½ cup fresh baby spinach  ½ cup freshly squeezed lemon juice  ½ cup freshly squeezed lime juice Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 20 Sunny Day Ingredients  1 cup frozen corn  1 cup frozen pineapple  1 cup organic orange juice Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 21 Zucchini on the run Ingredients  1 cup frozen mixed berries  ½ cup chopped yellow squash  ½ cup chopped zucchini  1 cup organic orange juice Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 22 Sparkles Ingredients  ½ cup frozen blueberries  ½ cup frozen blackberries  ½ cup frozen raspberries  1 cup berry-flavored sparkling mineral water Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 23 Carrot Juice Ingredients  1 cup baby carrots  1 cup frozen blueberries  ½ cup peaches  1 cup organic orange juice Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 24 Blueberry milk Ingredients  1 chopped red apple  1 cup frozen blueberries  ½ cup plain Greek yogurt  ½ cup vanilla almond milk  ½ cup coconut milk  Optional: 1 pack of sweetener of your choice Note: Remove the seeds from the apple. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 25 Blackberry Raindrop Ingredients  1 chopped plum  1 cup grapes  1 cup blackberries  1 cup berry-flavored sparkling mineral water Note: Remove the seed from the plum and also check the grapes for seeds. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 26 Chocolate Shake Ingredients  1 cup frozen strawberries  1 teaspoon sugar-free chocolate syrup  ½ cup plain Greek yogurt  1 cup dark chocolate almond milk Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 27 Apple Kiss Ingredients  1 chopped green apple  1 cup frozen mango  1 cup frozen broccoli  1 cup organic orange juice Note: Remove the seeds from the apple. Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 28 Cherry Fizz Ingredients  1 cup frozen cherries  1 cup raspberries  1 cup baby spinach  ½ cup chopped squash  1 cup raspberry-flavored sparkling mineral water Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 29 Cloudy Berry Ingredients  1 cup frozen mixed berries  1 chopped pear  ½ cup plain Greek yogurt  1 cup vanilla soy milk Directions: Combine all the ingredients together, place in the blender and blend until smooth. Page | 30 Conclusion T hank you for taking the time to download and read my book. I hope that the book will become a resource for you and your family. The recipes in this book will help your toddler consume more fruits and vegetables. Increasing fruits and veggies helps to introduce fiber into your little one’s diet. Fiber is the key to helping our bodies maintain a healthy digestive system. Remember to customize the smoothies according to your child’s taste and also include them in the smoothie-making process. This is not something that will happen overnight; however, if you include this in your daily routine, over a period of time, you might discover that the constipation monster no longer resides in your home. Have fun and enjoy the smoothie recipes in this book. Most importantly, enjoy spending time with you children! Thanks for reading this book! Page | 31