Apples in your diet

The Fun Guide To Everything Apples

Apples in your diet


When I first moved to Jamaica in the mid 1980s, no amount of juicy oranges, ripe bananas or sweet mangos could  replace the crunch and taste of a Canadian Apple. I was always happy to see friends from Canada and more than a few smuggled in apples as a hostess gift. Whenever I came home the first thing I wanted was an apple.

Of course the world is one big marketplace now, and apples are a common sight in Jamaican grocery stores both imported and locally grown.  The long held belief that temperate fruits like apples cannot be grown in tropical climates is now being now challenged.   It is true apple seeds need chilling hours to germinate but this can be done by a process called stratification (Where growers use refrigeration to simulate winter in order to break the seed dormancy period) so now more folks worldwide can enjoy my favourite fruit  –  (visit to learn more)

But there is so much more to learn about Apples… READ on


Apples Infographic


I LOVE CARROTS! Here are 10 Fun Facts About Them

I Love Carrots

We cultivate almost 2000 different plants on this planet, but my favourite is the carrot. For me, the carrot is the QUEEN of Vegetables and I eat them like candy.

  • Crunchy and tasty
  • Cheap
  • Available everywhere

You can enjoy carrots mashed, grated, boiled, steamed or the way I like them best – RAW. They are high in beta-carotene that converts to Vitamin A in the body which is good for our vision, teeth and skin.

Here’s 10 things about carrots you may not know

  1. Carrots are 88% water
  2. In Portugal, Carrots are used to make Jam
  3. The World’s Largest Grower of Carrots is China who grows 45% of the World Supply – [but remember that in Canada we can easily procure our carrots locally]
  4. The Orange Carrot we love today, was developed in 17th century Holland in honour of the Dutch Royal Family – the House of Orange
  5. Eating massive amounts of carrots will turn the soles of your feet and palms yellowish orange but this will go away if you stop eating them
  6. Carrots are 7% natural sugars
  7. The carrot is one of the top 10 most economically important global vegetable crops
  8. Ancient Greeks and Romans ate Carrots, [but not orange ones which were bred by the Dutch] Red, purple and white carrots were harvested in the wild.
  9. The green tops of the carrot are edible but not many people eat them
  10. The urban legend that ‘eating large quantities of carrots helps us to see in the dark’ was developed from stories started in World War II. British gunners were shooting down German planes at night and to cover up the fact that it was the effective use of radar technologies that was achieving this, the RAF circulated a story about their pilots’ high level of carrot consumption.

Hungry for Carrots??  – CLICK HERE to ORDER NOW

*Thanks to for the cool facts.

Small Changes Can Result in Big Gains when it comes to Feeding Your Family

Changes in eating habitsLife is not perfect.

Nowhere is this more evident than at the table. We all want our children to be happy and healthy but their likes and dislikes often turn mealtime into stress time.

Here are some quick tips to take some of the stress out of feeding your family


Lead by example

Want the kids to eat porridge? Serve yourself a bowl too. If you’re stocking and eating healthy foods, they’re more likely to follow suit.


Put it out there and then leave it alone

Once you prepare a meal, let go of it emotionally once it is served. Your child will decide what to eat and how much. If they decide NOT to eat, then stay calm. Do not offer an alternative. Your child will be hungry by the next meal opportunity.


Shrink your grocery cart

Bulk shopping can be great value, but buying large quantities of food may tempt everyone to eat more and having to police portions can add extra stress. Save the value shopping for staples like toilet paper, not food.


Make it easier to say yes

Buy the foods you want your family to eat and leave the rest at the store. Limit your visit to the “sweets and goodies” aisle and stock up more on healthier snacks you’re happy to see the kids eat, such as cut-up fruit and whole grain crackers. See point below about treats.


Use the party rule for indulgences

“Sweets and goodies” are like parties. Everyone likes them, they add pleasure to life, but every day cannot be party day.


Give yourself a break

It’s not the end of the world if a treat gets into the house (see the party rule above). They eat it, everyone gets over it.


Ruthie Burd – Founder the Lunch Lady Group

From #SchoolFoodRules – For the Love of Fruits and Vegetables

This is a great Post from #SchoolFoodRules and I wish I knew the origin of the information – sincerely Ruthie

Tips for Getting Your Kids to Eat More Fruits and Vegetables Let’s face it: many kids are picky eaters. Fortunately, it’s possible to get even the pickiest eaters to eat their fruits and veggies! Here are some tips to help get children to eat healthier foods:

Talk with your child about the new meals at school. Ask what they had for lunch, what they liked, and how it could be better.

Share constructive feedback with your school food service.

Serve more fruits, vegetables, and whole grains at home to help reinforce the changes at school.

Adopt appealing ways to present fruits and vegetables. Try putting them on attractive plates, serving them with a low]fat dip, cutting fruit rather than serving it whole, adding an interesting, low]calorie sauce, or sprinkle with a little parmesan cheese. Find interesting vegetable recipes online to add flavor and appeal. Too often we put more time and effort into the entree than the side dishes.

Talk to your child about the importance of a healthy diet to growing up healthy and strong and avoiding health problems in the future.

Bring your child to the grocery store or farmersf market. Point out different fruits and vegetables. Discuss your favorites. Talk about the different colors and textures. Let your child pick out something new.

Cook with your child. Let your child help pick out a healthy recipe and prepare it together. Kids are more likely to try a new food or meal if they are involved in the process.

Put out cut fruit or vegetables for kids to snack on while you’re cooking dinner. Get the fruits and veggies in when they’re hungry!

Be a positive role model. Let your child see you enjoying fruits, vegetables, and whole grains at meals and snacks.

Give healthy meals and dishes fun and appealing names. Instead of “Eat your zucchini!” it might be, “It’s time for Zippin Zucchini!

Keep fruit in a bowl in a prominent place in the kitchen or on a shelf at eye level in the refrigerator so it is readily visible. The bottom crisper drawer is out of sight and out of mind.

Don’t be discouraged if your child doesn’t immediately like a new food. Children are naturally resistant to new foods. Just because they don’t like it the first time, doesn’t mean they won’t eat it ever again. Reintroduce foods every once in a while and try preparing them different ways.

Surround your child with healthy choices. If you give a child the option between an apple or a cookie, most will choose a cookie. But if you give them a choice between an apple and grapes, they will choose an apple or grapes . and both are great options!


When it Comes to Food, Keep it Short and NOT TOO SWEET!

Remember the story of Hansel and Gretel? How did the witch attract them? It sure wasn’t a cottage made of broccoli and carrots, was it? No, it was candy, chocolate and gingerbread. Do you think they left a trail of whole wheat breadcrumbs markers to find their way back home? Probably not.

I bet if you looked in many children’s story books you’d find lots of references to food. Do you think it would be about vegetables? Well maybe if you were reading about Peter Rabbit. But more likely it would be references to cake, ice cream and candy – happy times seem to go with fat and sugar.

Saturday morning television is a showcase for the latest sugar coated cereals, treats and fast food. How can parents who want to encourage better eating habits compete with show business?

We need to start by talking about food, and thinking about the influence the media has on our children’s eating habits and preferences and our own weaknesses. As parents, we are still the keeper of the cupboard and what we store in there says a lot about what we expect and what we consider acceptable eating behaviour.

Most nutritionists agree that children and adults benefit from a balanced common sense approach to eating. There is nothing wrong with eating a cookie. There is a problem with eating a bag of cookies. So here is some simple, unsolicited advice from the Old Lunch Lady

  • It’s Ok to keep treats in the house
  • Be clear on what a portion size is
  • Be clear about how many treats will be available for the week
  • When the cupboard is bare, don’t despair, the message is there, someone ate more than his or her fair share.
  • Be strong. There will be whining!

— Ruthie Burd, Lunch Lady Founder & CEO