“What happens when you put a bunch of kindling on the fire?” I asked my boys one morning at a breakfast buffet.

“It burns hot!” they said.

“Right. But what happens after 10 minutes?”

“It burns out—unless you add some logs.”

Exactly. Meals are the same way. If you start the day with muffins, pancakes, or other sugary foods, you’ll get a quick burst of energy but crash long before lunch.

The boys came back to the table with fruit on their plates. I said “Boys...fruit is a healthy thing to eat...but that's still kindling. Go put some logs on the fire!”


“What are logs when it comes to breakfast???” they said with befuddled looks on their faces. That morning, I encouraged my boys to go back for eggs, bacon, sausage, wheat bread or oatmeal, and milk—protein, dairy, and whole grains. Logs for the fire.

I’ve seen how much this matters, especially when my boys and I went on a five-day High Adventure camp with the Scouts in Jackson, Wyoming.

Usually, camp food is sugar and carbs: Pop-Tarts, muffins, donuts, sandwiches with chips, maybe spaghetti or quesadillas for dinner. But since I was in charge of the meals, I made sure breakfast always had eggs, meat, potatoes or whole grains. Lunch was simple but balanced, and every dinner started with a huge, fresh salad—served with the most amazing Ranch salad dressing from the BYU Creamery AND made by the boys themselves (It turns out that when kids chop cucumbers, tomatoes, and mushrooms, they’re a lot more excited to eat them!).

"I regret to say that dinner is taking a little longer than expected. But, if you would like to start with the salad, you are welcome to do so. Totally up to you. Let's say a prayer so we can bless the food and start eating" I announced to the boys. Amazingly, after a busy day of thrilling activities, these boys who, ordinarily, wouldn't touch a salad with a 10-foot pole, dug into that salad like you've never seen! Boys who would normally complain that they don't like mushrooms or onions or tomatoes ate that salad like there was no tomorrow!

Then, when they were done with the salad, we would serve dinner. I served something sweet after every dinner meal...but that was it. Other than the prepared dessert, there was NO sugar in my kitchen.

Next day..."sorry boys, we're a little behind schedule with dinner but, if you like, you can start with the salad" I would say. By day three, the boys started to catch on to my little trick. But, they didn't mind for two reasons: 1) they found that they really liked the salad with fresh vegetables and 2) they felt fantastic! They were digging into salads with gusto, enjoying the meals, and most importantly, they had energy, focus, and great attitudes all week. I honestly believe the food made that trip one of the best we’ve ever had...even with lousy weather!

Another key was getting “buy-in.” Before the trip, I said "imagine that you and some of your buddies decide to go on a 5-day trip to Jackson, Wyoming next week...and that your parents are paying for it. What would you eat?" They shouted out burgers, grilled chicken thighs with that Teriyaki stuff, and more. We built our menu from their ideas, which made them excited to help cook—and no one complained.

The lesson? Whether you’re at home, on vacation, or on a campout, healthier food really does lead to better moods and stronger relationships. Start with protein and vegetables, cut back on the sugar, and if you can, involve everyone in the planning. When people help shape the menu, they’re much more committed to the meal—and much happier around the table.



Remember: you are what you eat. So, put logs on the fire, not just kindling...you'll float down the river better!! 😁

    Dan Oaks
    Founder of DVO Enterprises
    Creator of Cook'n
    Husband of 1. Father of 5. Grandpa of 3.
    Monthly Newsletter Contributor since 2024
    Email the author! dan@dvo.com