Book Notes: The Picky Eating Solution

I have been feeling the need to increase the health and wellness of my family by increasing the health of our diet. A few of my children are very limited in the kinds of foods that they eat, and we all need to eat more vegetables! I have been reading a few different resources and recently read The Picky Eating Solution by Deborah Kennedy. The book had some helpful ideas, so I am sharing my notes here.

As I keep researching I have the feeling that one of my children may actually be beyond just a picky eater, moving into the realm of a resistant eater or perhaps some sensory issues. So I am not sure if all of the ideas in the book will actually work for him. However, we are working on our own variation of dinner rules.

“Not allowing dessert until enough dinner is eaten, especially vegetables, is a consequence, not a reward. So is have having your child each the healthy stuff before he can have the unhealthy part of his snack. This is really just a “this then that” technique you probably use every day, whereby you teach your child that he must first do one thing before he can get what he wants: exercise before playing video games, finish homework before playing outside, or cleanup your room before going to a friend’s house. If you take away the consequence, how in the world are you ever going to motivate your child to eat the healthy stuff?” (p. 59).

“Do not serve a snack within two hours of meal-time.”

Six Simple and Effective Food Rules to Live By

  1. Eat then treat. Ex: No dessert until the meal is eaten. No treat at snack time until a fruit or veggie is eaten. Not treats at all if enough healthy food was not eaten that day. Say “Oh, I see you haven’t eaten your carrots. We are having ice cream for dessert. You can have some once you eat your carrots. The choice is yours.”
  2. Establish the one-bite rule. She just has to take one bite (of a new food), then she can spit out if she does not like it. If there is not an intense reaction, then next time she can try two bites, then three, etc. Remain calm and don’t overreact. For extremely resistant children try the touch-smell-lick approach.
  3. Serve a fruit or veggie with every meal and snack. Children need at least two whole fruits and three vegetables a day. Consequence–if they don’t eat the 5 servings, then they do not get any processed treats.
  4. Limit food waste.
  5. Serve only one dinner. Give children the chance to offer input on what is served (pick the vegetable or the main dish).
  6. No “yuck” is allowed at the table. Consequence is a time-out in their room. They can say “This is not my favorite”.

Four Table Rules to Prevent Mealtime Chaos and Encourage Family Connection

  1. Everyone has a job to do at mealtime. Kids can help plan, pick, prep, and cook.
  2. Eat at the table.
  3. Electronics are not allowed at the table when eating.
  4. Whoever raises his or her voice leaves the table.

Teachings about the Sabbath Day from the October 2015 General Conference (FHE plans)

One of the current Prophetic Priorities set by the Prophet and First Presidency of the Church is to focus on Sabbath Day observance to strengthen individuals and the family. During the October 2015 General Conference I asked my children to specifically listen for speakers who mentioned the word Sabbath. We counted at least nine talks! For a recent FHE lesson I compiled all of the references into one sheet. We picked one to really focus on for the week, and an accompanying scripture (we say it every morning during the drive to school). For the rest of the week at dinnertime we picked an additional quote to discuss.

Our focus quote for the week came from Elder Claudio R. M. Costa: “The Sabbath and the Sacrament become much more enjoyable as we study the stories of Christ.”

Scripture of the week: “And hallow my sabbaths; and they shall be a sign between me and you, that ye may know that I am the Lord your God” (Ezekiel 20:20).

To help our family remember I created a poster using this meme, and also included the scripture on the bottom.

Here is the compilation of teachings about the Sabbath day from the October 2015 General Conference.

Elder M. Russell Ballard
Another important doctrine that we should cling to is to observe the Sabbath day. This helps us remain unspotted from the world, provides us with physical rest, and gives each of us the spiritual refreshment of worshipping the Father and the Son every Sunday. When we delight in the Sabbath day, it is a sign of our love for Them.

Elder Quentin L. Cook
For members of The Church of Jesus Christ of Latter-day Saints, honoring the Sabbath is a form of righteousness that will bless and strengthen families, connect us with our Creator, and increase happiness. The Sabbath can help separate us from that which is frivolous, inappropriate, or immoral. It allows us to be in the world but not of the world. In the last six months, a most remarkable change has occurred in the Church. This has been in the response of the members to renewed emphasis on the Sabbath by the First Presidency and Quorum of the Twelve and to President Russell M. Nelson’s challenge to make the Sabbath a delight. Many members understand that truly keeping the Sabbath day holy is a refuge from the storms of this life. It is also a sign of our devotion to our Father in Heaven and an increased understanding of the sacredness of sacrament meeting. Still, we have a long way to go, but we have a wonderful beginning. I challenge all of us to continue to embrace this counsel and improve our Sabbath worship.

President Henry B. Eyring
If you receive a spiritual impression to honor the Sabbath day, especially when it seems difficult, God will send His Spirit to help.

Elder Kim B. Clark
Simple obedience brings the Spirit into our hearts. In our homes, we pray in faith, search the scriptures, and keep the Sabbath day holy. In our chapels, we partake of the sacrament and make sacred promises to our Heavenly Father in the name of Christ.

Sister Neill F. Marriott
When we open ourselves to the Spirit, we learn God’s way and feel His will. During the sacrament, which I call the heart of the Sabbath, I have found that after I pray for forgiveness of sins, it is instructive for me to ask Heavenly Father, “Father, is there more?” When we are yielded and still, our minds can be directed to something more we may need to change—something that is limiting our capacity to receive spiritual guidance or even healing and help.

Elder Randall K. Bennett
Two essential weekly signposts that mark our journey back to our Father in Heaven are the perpetual covenant of the ordinance of the sacrament and our Sabbath day observance… If, in remembering Him each Sabbath, we turn our hearts to the Savior through these two important signposts, our efforts are again more than matched by the Lord by His promised blessings. We are promised that, with devoted Sabbath day observance, the fulness of the earth will be ours.

Elder Claudio R. M. Costa
I believe that starting a tradition of telling the stories of Jesus to our children and families is a very special way to keep the Sabbath day holy in our homes…I am grateful for our leaders, who are constantly teaching us about Christ, about keeping the Sabbath day holy, and about partaking of the sacrament each Sunday in honor of the Savior. The Sabbath and the sacrament become much more enjoyable as we study the stories of Christ. In so doing, we create traditions that build our faith and testimony and also protect our family.

Sister Carole M. Stephens
Recently, living prophets have counseled us to “remember the sabbath day, to keep it holy,” and to live the law of the fast. Obedience to this prophetic counsel provides a way for us to be obedient to God’s commandment to love Him and our neighbor as we increase our faith in Jesus Christ and extend our hand to love and care for others.

Great videos about Gratitude

The Church of Jesus Christ of Latter-day Saints has produced a number of videos that tie in to the theme of gratitude. Here are some of my favorites. You can find links to these and more videos about Gratitude here.

Finding Happiness and Gratitude

My brothers and sisters, do we remember to give thanks for the blessings we receive? Sincerely giving thanks not only helps us recognize our blessings, but it also unlocks the doors of heaven and helps us feel God’s love.

Posted by Thomas S Monson on Wednesday, November 25, 2015

Thanksgiving Study Days 7-10

It has been helpful this week to read and study a little about gratitude everyday, to keep myself focused on what Thanksgiving is really all about, and not get to caught up with turkeys and pies. I have much to be grateful for! Here are the highlights from the study plan for days 7-10.

“Gratitude requires awareness and effort, not only to feel it but to express it…As we pray and express gratitude to a loving but unseen Heavenly Father, we are also expressing our faith in Him. Gratitude is our sweet acknowledgment of the Lord’s hand in our lives; it is an expression of our faith” (Sister Bonnie D. Parkin).

​”Let a spirit of thanksgiving guide and bless your days and nights. Work at being grateful. You will find that it yields wonderful results” (source).

An Attitude of Gratitude by President Thomas S. Monson
1. We can lift ourselves and others when we cultivate within our hearts an attitude of gratitude.
2. Let us show gratitude for:
Our mothers
Our fathers
Our teachers
Our friends
Our country
Our Lord and Savior, Jesus Christ.
3. By emulating the Lord’s example and obeying His word, we give to Him the gift of gratitude.

A FHE Lesson on Gratitude

My five-year-old son taught our FHE lesson tonight. With it being Thanksgiving this week, of course he chose the theme of gratitude. First we watched this video. Then he presented our scripture for the week:

D&C 98:1 “…rejoice evermore, and in everything give thanks;”

For our activity we each filled up a sheet of paper with things that we are grateful for. We used this activity to give us ideas as needed.  I think my 8-year-old enjoyed this activity the most–she filled her page and didn’t leave any white space at all!

Thanksgiving Study Day 5 & 6

Today I reviewed “Grateful in Any Circumstance” by President Dieter F. Uchtdorf, as part of the 2 Weeks of Thanksgiving Study plan. Here are the quotes that especially stood out to me:​

Those who set aside the bottle of bitterness and lift instead the goblet of gratitude can find a purifying drink of healing, peace, and understanding.

I’m suggesting that instead of being thankful farthings, we focus on being thankful in our circumstances—whatever they may be.

We can choose to be grateful, no matter what.

We sometimes think that being grateful is what we do after our problems are solved, but how terribly shortsighted that is. How much of life do we miss by waiting to see the rainbow before thanking God that there is rain?

Gratitude is a catalyst to all Christlike attributes! A thankful heart is the parent of all virtues.

I also read “O Remember, Remember” by President Henry B. Eyring, and wanted to remember the following thoughts:

Have I seen the hand of God reaching out to touch us or our children or our family today?

My point is to urge you to find ways to recognize and remember God’s kindness. It will build our testimonies.

Thanksgiving Study Day 3 & 4

Here are some of my favorite scriptures about thanksgiving. Get the full reading assignment here.

“In every thing give thanks: for this is the will of God in Christ Jesus concerning you” (1 Thessalonians 5:18).

“…rejoice evermore, and in everything give thanks;” (D&C 98:1).

“…O how you ought to thank your heavenly King!” (Mosaic 2:19).

“..live in thanksgiving daily, for the many mercies and blessings which he doth bestow upon you” (Alma 34:38).

“Thou shalt thank the Lord thy God in all things” (D&C 59:7).

“And he who receiveth all things with thankfulness shall be made glorious; and the things of this earth shall be added unto him, even an hundred fold, yea, more” (D&C 78:19).

This short video clip from Elder Nelson about recognizing blessings from Heavenly Father is really great.

Thanksgiving Study Day 2

We+always+have+something+to+be+grateful+for-+I'm+grateful+for+this+scripture+study+program+about+thanskgivingToday I reviewed “The Divine Gift of Gratitude” by President Thomas S. Monson, as part of the 2 Weeks of Thanksgiving Study plan. Here are the quotes that especially stood out to me:

​My brothers and sisters, do we remember to give thanks for the blessings we receive? Sincerely giving thanks not only helps us recognize our blessings, but it also unlocks the doors of heaven and helps us feel God’s love.

Gratitude is a divine principle.

A prayerful life is the key to possessing gratitude.

A grateful heart, then, comes through expressing gratitude to our Heavenly Father for His blessings and to those around us for all that they bring into our lives. This requires conscious effort—at least until we have truly learned and cultivated an attitude of gratitude. Often we feel grateful and intend to express our thanks but forget to do so or just don’t get around to it. Someone has said that “feeling gratitude and not expressing it is like wrapping a present and not giving it”.

My brothers and sisters, to express gratitude is gracious and honorable, to enact gratitude is generous and noble, but to live with gratitude ever in our hearts is to touch heaven.

Interesting+how+the+more+gratitude+we+show,+the+more+we+are+blessed.+#livethanksdaily

A Thanksgiving Scripture Study Program

Today I came across Two Weeks of Thanksgiving Scripture Study at Chicken Scratch N Sniff. I browsed through a few of the reading outlines and I really like the content. Each day’s study session includes a song, scriptures or General Conference talks to read, a link to a short movie to watch, discussion questions, and children’s activity ideas. I think this program is just what I need right now to help inspire an attitude of gratitude in my life.Gratitude+is+the+noblest+of+virtues-+Love+this+quote!

I am planning to do the reading assignments personally on my own, and then share the highlights and video clips with my family in the evening. I am a few days behind, but should be able to catch up and finish the readings by the end of November.

The author has the whole program available for purchase here, or you can just go back each day to find the day’s assignment here (which is what I plan to do). Would you like to join me?

Today I read about The Ten Lepers, and then one of my favorite talks by President Monson, Finding Joy in the Journey. One of my favorite quotes that I have hanging in a prominent place in my home is “what is most important almost always involves the people around us”.  I also thought these words were profound: “If ingratitude be numbered among the serious sins, then gratitude takes its place among the noblest of virtues.”

What+are+you+grateful+for+today?+#livethanksdaily

Be Thou an Example of the Believers (FHE plans and quotes from President Monson)

Our Family Home Evening lesson tonight was focused on President Monson’s Sunday morning talk in the October 2015 General Conference, President Monson asked us to be an example and a light to the world. “We become examples of the believers by living the gospel of Jesus Christ in word, in conversation, in charity, in spirit, in faith, and in purity,” he said. “As we do so, our lights will shine for others to see.”

We discussed the two scriptures he shared, Matt 5:16 and 1 Timothy 4:12. We recently had a lesson focused on Letting our Light Shine, so this time we focused more on “Be thou and example of the believers…” We reviewed and discussed the following highlights from his talk.

Be an Example and a Light

In the October 2015 Sunday morning session, President Monson asked us to be an example and a light to the world. “We become examples of the believers by living the gospel of Jesus Christ in word, in conversation, in charity, in spirit, in faith, and in purity,” he said. “As we do so, our lights will shine for others to see.”

Cultivating the following “attributes of a believer” will allow our lights to shine:

Be an example in word and in conversation.

“Let us speak to others with love and respect, ever keeping our language clean and avoiding words or comments that would wound or offend. May we follow the example of the Savior, who spoke with tolerance and kindness throughout His ministry.”

Be an example in charity.

“Throughout [the Savior’s] ministry He reached out in charity to any in need. As we emulate His example, we will bless lives, including our own.”

“I am confident there are within our sphere of influence those who are lonely, those who are ill, and those who feel discouraged. Ours is the opportunity to help them and to lift their spirits.”

Be an example in spirit.

“To me that means we strive to have in our lives kindness, gratitude, forgiveness, and goodwill.”

Be an example of faith.

“We trust in the Lord and in His word.”

“In order to gain and to keep the faith we need, it is essential that we read and study and ponder the scriptures. Communication with our Heavenly Father through prayer is vital.”

Be an example of purity.

“We need to be clean in body, mind, and spirit to be worthy to have the Holy Ghost. “Purity will bring us peace of mind and will qualify us to receive the Savior’s promises.”

“That each of us within the sound of my voice may
pledge to follow Him, thus becoming a shining light to the world, is my prayer.”

“As we make Christ the center of our lives, our fears will be replaced by the courage of our convictions.”

“To each of you, I say that you are a son or daughter of our Heavenly Father. You have come from His presence to live on this earth for a season, to reflect the Savior’s love and teachings, and to bravely let your light shine for all to see.”