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Nutrientes - ¿Qué son los nutrientes, de todos modos?

8/3/2021

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Cuando comemos alimentos o bebemos agua, obtenemos diferentes tipos de nutrientes que benefician nuestros cuerpos. ¡Los nutrientes juegan un papel muy importante en mantener nuestros cuerpos sanos y fuertes! En este curso breve de Nutrientes 101, daremos un curso rápido sobre qué son los nutrientes, los diferentes tipos de macro y micro nutrientes, y por qué estos son esenciales para nuestra salud.

¿Qué es un nutriente?

Según la Organización Mundial de la Salud, un nutriente es una sustancia requerida por el cuerpo para la supervivencia, el crecimiento, y la reproducción. En otras palabras, los nutrientes son los que nos dan energía y permiten que nuestro cuerpo realice sus funciones esenciales. Todos los organismos en la Tierra necesitan nutrientes; ¡son necesarios para la vida! Pero los humanos necesitan nutrientes específicos, que obtenemos de los alimentos y el agua.

¿Por qué necesitamos nutrientes?

Nuestros cuerpos trabajan duro cada segundo del día, realizando muchas funciones simultáneamente. Estos procesos son llevados a cabo por compuestos químicos, muchos de los cuales se crean en nuestro cuerpo a través de reacciones químicas. Sin embargo, nuestros cuerpos no pueden crear todos los compuestos que necesita, por lo que se debe consumir alimentos con nutrientes esenciales. Los nutrientes esenciales son nutrientes que nuestro cuerpo no puede producir por sí mismo.

¿Cuáles son los diferentes tipos de nutrientes?

Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.

Macronutrientes

Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes.

1. Proteinas

Las proteínas son cruciales porque gran parte de nuestro cuerpo está hecho de ella; nuestros órganos, piel, tejidos, huesos e incluso nuestro cabello están compuestos principalmente de proteínas. Las proteínas también realizan muchas actividades esenciales. Constituyen las enzimas que digieren nuestros alimentos, algunas de las hormonas que regulan las funciones corporales, y ayudan a transportar sustancias entre nuestras células. La proteína es esencial para todos los sistemas del cuerpo, pero es especialmente crucial para el cerebro porque le permite comunicarse con el cuerpo a través del sistema nervioso. También es muy importante para desarrollar y mantener nuestros músculos. La carne, los lácteos, los huevos, el pescado y las legumbres son excelentes fuentes de proteínas.

2. Carbohidratos

¡Los carbohidratos son la primera opción de nuestro cuerpo para usar como combustible! Nuestros cuerpos los descomponen y los usan como energía. Los carbohidratos pueden ser "simples" o "complejos". Los carbohidratos "simples", como las harinas refinadas y el azúcar, son fáciles de descomponer por el cuerpo y usarlos como energía. Dan una explosión rápida de energía, pero no lo mantienen con energía por mucho tiempo. Los carbohidratos "complejos" tardan más en descomponerse porque contienen fibra, lo que nos da energía durante un período de tiempo más largo. Los cereales integrales como la quinua y el arroz integral, las legumbres y las verduras son una gran fuente de carbohidratos complejos. El cuerpo no descompone la fibra, pero es necesaria para el sistema digestivo porque absorbe agua y ayuda a mover los alimentos a través del tracto digestivo. Esto hace que sea más fácil para el cuerpo absorba los nutrientes y elimine los productos de desecho (si sabe a lo que nos referimos).

3. Grasas

Las grasas son esenciales para el cuerpo. Al igual que las proteínas, son un componente importante y constituyen algunas de nuestras hormonas. Las grasas también mejoran la función cerebral, porque las neuronas de nuestro cerebro y sistema nervioso están formadas por grasas (y proteínas). Hay tres tipos principales de grasas: grasas saturadas, insaturadas y trans. Las grasas insaturadas son cruciales para la salud e incluyen ácidos grasos omega-3, que se pueden encontrar en el salmón, las nueces y las semillas de lino. Las grasas saturadas se encuentran típicamente en productos animales. Las grasas trans se encuentran típicamente en alimentos empacados, como papas fritas y galletas, y deben limitarse.

4. Agua

¡El agua también es un macronutriente! No proporciona ninguna energía como lo hacen los otros tres macronutrientes, pero es igualmente importante. Es especialmente importante para el sistema circulatorio, ¡porque la sangre está compuesta principalmente de agua! La deshidratación puede ser muy peligrosa para el cuerpo, por eso es crucial de mantenerse hidratado. Visite nuestra publicación de blog sobre el Día Mundial del Agua para obtener más información y consejos sobre cómo beber más agua.

Micronutrientes

¡Los micronutrientes son microscópicos! No se pueden ver y se comen en cantidades mucho más pequeñas que los macronutrientes. Sin embargo, son muy importantes y las deficiencias de ciertos micronutrientes pueden provocar muchos problemas de salud. Los alimentos integrales como la carne, las frutas, las verduras, los cereales integrales, las legumbres, las nueces, las semillas, los huevos y los lácteos suelen ser las mejores fuentes de micronutrientes, por lo que es importante alimentarse con estos alimentos. Hay dos tipos principales de micronutrientes: vitaminas y minerales.

1. Vitaminas

Hay 13 vitaminas esenciales, cada una con sus propias funciones únicas, que el cuerpo necesita para mantenerse saludable. Muchas vitaminas son antioxidantes, lo que significa que ayudan a prevenir la inflamación y las enfermedades. En HealthStart, hablamos de varias vitaminas que son muy importantes, ¡como la vitamina K! La vitamina K juega un papel importante en la construcción de huesos fuertes. También hablamos mucho sobre la vitamina C, que es crucial para el sistema circulatorio e inmunológico. Puede obtener más información sobre cómo la vitamina C ayuda a su cuerpo a combatir las enfermedades AQUÍ.

2. Minerales

Los minerales también ayudan a mantener el cuerpo y son importantes para la estructura de los huesos, el sistema nervioso, la digestión e incluso el corazón. Los minerales se pueden dividir en dos subcategorías: macrominerales y oligoelementos. Se necesitan macrominerales en grandes cantidades. Por ejemplo, el cuerpo necesita mucho calcio para regular la salud y también requiere mucho sodio y potasio para ayudar a que el corazón bombee, los músculos se muevan y el sistema nervioso funcione. Los oligoelementos se necesitan en cantidades más pequeñas, pero siguen siendo extremadamente cruciales. Por ejemplo, ¡el cuerpo no podría transportar oxígeno a todas las células sin hierro!

Si desea obtener más información sobre macronutrientes y micronutrientes, asegúrese de consultar nuestra serie de videos de Mordidas de Ciencia. En nuestros videos, les enseñamos a los niños y sus familias cómo los nutrientes apoyan sus sistemas corporales, y hacemos deliciosos bocadillos saludables que incorporan estos nutrientes.

Si desea obtener más información sobre cómo las proteínas y las grasas alimentan su cerebro, consulte el Episodio 8: Lo que Necesitan Nuestros Cerebros.
Si desea obtener más información sobre cómo los micronutrientes como el calcio y la vitamina K alimentan nuestros huesos, consulte el Episodio 13: Fortalecimiento de los Huesos.
Si desea obtener más información sobre cómo ciertos nutrientes alimentan sus músculos, consulte el Episodio 18: Los Componentes Básicos de los Músculos.
¡También asegúrese de ver nuestros Episodios de Bocadillos Saludables para aprender cómo preparar meriendas rápidas y deliciosas que incorporan nutrientes para los sistemas de su cuerpo!

¡Esperamos que este curso intensivo de Nutrientes 101 le haya resultado útil e informativo! Si tiene alguna pregunta o desea obtener más información, no dude en comentar a continuación o envíenos un mensaje en Facebook o Instagram.

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5 Trucos Refrescantes Para El Verano

8/3/2021

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Una de las mejores maneras de mantenerse fresco durante el verano es disfrutar de un bocadillo frío e hidratante. Lo que comemos impacta directamente nuestra salud y la habilidad de mantenernos frescos en el calor. Una de las maneras que nosotros mencionamos fue mantenerse hidratado y disfrutando de comidas refrescantes. Comer comida hidratante y saludable durante el clima cálido, cuando el cuerpo pierde agua y electrolitos vitales a través del sudor, puede ayudar a mantener los niveles de hidratación altos y proporcionar nutrientes esenciales.

Pizza de Sandia

Un bocadillo de verano favorito es la sandía! La sandía no solo es sabrosa y llenadora, también está hecha 94% de agua y es excelente para prevenir el calentamiento excesivo. Debido a su alto contenido de agua, la sandía puede ayudarnos a mantenernos hidratados, lo cual es fundamental si planean pasar tiempo al aire libre.

Nuestra Pizza de Sandía es una versión divertida y refrescante de esta fruta. Para hacerla, use un cuchillo afilado y corté un pedazo de sandía por la mitad, de aproximadamente 2 a 3 pulgadas gruesa. Use una espátula para formar una capa uniforme de yogur alrededor de la sandía, dejando un poco de espacio vacío. Coloque la fruta encima a su gusto.

Puede agregar los ingredientes que usted quiera sobre su “pizza." A nosotros nos gusta agregarle fresas, frambuesas, arándanos, y cerezas. Si va a usar fresas, debe cortarlas antes de colocarlas en su “pizza”. Les recomendamos que agreguen miel si les gustaría un sabor más dulce. Consejo profesional: usar miel producida localmente puede ayudar a personas sufriendo de alergias estacionales.

Mire este video de nuestra serie Snack Science para aprender como hacer la pizza de sandía con HealthStart Sharon. Encuentre la receta completa aquí.

Vasos de Hummus

El Hummus tiene un alto contenido de fibra que promueve la salud digestiva y ayuda a alimentar las bacterias intestinales buenas. También es una buena fuente de proteínas vegetales que los mantendrá satisfechos durante más tiempo, para que puedan enfocarse en su día por delante. Las zanahorias, los pepinos, y los pimientos están llenos de vitaminas y agua.

Para hacer sus vasos de hummus, coloque unas cucharadas de hummus en el fondo de un recipiente pequeño, luego coloque palitos de verduras, como la zanahoria, el pepino, y los pimientos en el hummus. Encuentre la receta completa aquí.

Paletas de Desayuno

Nada exclama verano como una paleta en un día soleado. Estas paletas de desayuno satisfarán a cualquiera que le encanten las golosinas y también son nutritivas. Este bocadillo está hecho con yogur Griego, el cual tiene más proteína y un sabor más cremoso que el yogur regular. También contiene nutrientes beneficiosos como proteína, calcio, potasio, y vitamina D.

Así es como pueden hacer sus propias paletas de desayuno: primero corta fresas, arándanos, y kiwis en piezas pequeñas. Combina las piezas de fruta con el yogur Griego. Vacía la combinación de yogur y fruta en vasos, y metelos en el congelador. No se le olvide poner un palo de paleta en el vaso antes de ponerlo en el congelador si prefiere comer el bocadillo como una paleta tradicional. Una vez que esté congelada, pueden sacarla del vaso y disfrutar.

Estas paletas no están limitadas a las frutas que recomendamos. Cada vaso puede ser personalizado con sus frutas favoritas. Intente agregar granola para un crujido adicional. Encuentre la receta completa aquí.

Ensalada de Frutas con Espinaca

Los postres helados no son los únicos bocadillos que pueden mantenernos frescos durante el calor del verano. Las verduras también tienen un alto contenido de agua, lo que hace que las ensaladas sean una gran fuente durante estos meses más cálidos.

Las verduras de hoja, como la espinaca, contienen mucha agua para ayudarnos a mantenernos hidratados y también tienen propiedades que ayudan a estimular el sistema inmunológico. De hecho, la espinaca tiene un 91% de agua! Puede ayudar a fortalecer nuestros huesos, lo cual es importante para los cuerpos en crecimiento, y es rico en vitamina K, que ayuda a estabilizar el calcio en los huesos.

En un plato, agregue espinacas frescas, arándanos, fresas, piñas o duraznos, nueces, y cebolla roja, y mezcle todo. En un frasco pequeño, mezcle el aceite de oliva, jugo de limón, sal, y pimienta para crear el aderezo de ensalada. Mezcle los ingredientes de la ensalada y el aderezo, y luego estará lista para disfrutar. Para la receta con mediciones exactas, aquí está la receta completa.

Nieve de Calabaza

El helado sabe delicioso cuando hace calor afuera. La mayoría de las recetas caseras de helado incluyen algún tipo de ingrediente lácteo. ¿Sabías que se puede hacer helado saludable y delicioso sin lácteos usando plátanos congelados? Esta receta de plátano y calabaza es perfecta para aquellos que quieren un helado pero no pueden consumir lácteos. La calabaza también es excelente porque es una de las fuentes más conocidas del betacaroteno. Comidas con altos contenidos de betacaroteno nos ayudan ofreciéndonos protección contra el asma y enfermedades del corazón.

Usando una licuadora o procesador de comidas, mezcle los plátanos, la calabaza, el jarabe de arce, y la especia de de calabaza. Transferirlos a un contenedor apto para el congelador y congelar por 24 horas. Déjelo reposar en un tocador por un rato antes de comerlo para que sea más fácil.

Si no le gusta la calabaza, puede sustituirla por una taza de frutas congeladas para hacer un helado de fruta saludable. Encuentre la receta completa aquí.

Esperamos que estas recetas los mantengan frescos y cómodos. Si recrean una de las recetas, déjenme saber por etiquetándonos en nuestras páginas de redes sociales.

Para más recetas deliciosas y consejos para mantener sus cuerpos felices y sanos, eche un vistazo a nuestros vídeos de la serie Snack Science.

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6 Science Experiments in the Kitchen

7/12/2021

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We all know eating nutrient-rich foods is important, especially during childhood when kids are still growing! But kids aren't always willing to eat healthier foods like fruits and vegetables. One great way to encourage healthy eating with little ones is to get them in the kitchen and let them play with food! This lets kids explore and become more familiar with different foods, opening kids up to try out new foods or try foods in new ways. Plus it's a great opportunity for them to learn the science behind food to understand why certain foods keep us healthy and strong.

Science experiments are fun for kids and a great way to keep them engaged! Here are 6 cool science experiments to help your kids learn about health and nutrition in a fun and easy way!

Experiment 1

What is interesting about sodium is how genetics plays a role in determining how much salt people like! People who love salt are known as “supertasters.” This experiment teaches kids about how much salt is in foods like butter and that certain amounts of salt can taste different! Approximately how 35% of women and 15% of men are supertasters!

Materials needed
- Bread, three sticks of unsalted butter, table salt, toaster, butter knife, measuring spoons, three small mixing bowls, a notebook and pen.
Procedure
- Let your butter set to room temperature (this could take a few hours after you remove from the refrigerator)
- Place a stick of butter in each of the three bowls
- The first bowl should contain no salt. In the second bowl add ½ teaspoon of salt and in the third bowl add a full teaspoon of salt. Mix the salt thoroughly.
- Find five volunteers for your experiment
- Each volunteer will get a piece of toast with butter. Each volunteer will taste each type of butter (meaning each volunteer will have three types of toast).
- Keep in mind that you will know the saltiness of the butter that each participant tries out but they will have to guess!
- Write down what type of butter the volunteers will like the most? Why? This will be your hypothesis!
- After each volunteer trys out their pieces of toast- Ask them to report which piece of toast they enjoyed the most. Record these results and compare them to your hypothesis.
To check out more about this salty experiment and the disclaimer and safety precautions click here!

Experiment 2

In this experiment children will explore foods that help kids build strong bones!
Yogurt has the most calcium per serving of any food! You can eat it with fruit or you can make a vegetable dip out of it. Other foods that contain similar nutrients are yogurt, cabbage and radishes.

Materials
- 1 Cup plain yogurt (unsweetened)
- 1 clove of garlic mashed
- You can add parsley, green onion, dill, and lemon if you want.
Procedure
- Dip these high-calcium veggies in it:
  - Cabbage (red and green)
  - Romaine Lettuce
  - Radish
  - Raw Turnip
- Let children cut and serve veggies.
- Mix yogurt into dip and pour out equal amounts for everyone to try.

Here's a quick and easy recipe for Kale Chips! These are super delicious and full of Vitamin K.
Materials

1 Bunch of kale
1 T olive oil
1-2 T lemon juice or vinegar (optional)
Sprinkling of seasoning ( salt, cayenne, chili powder, or any other seasoning you like!)

Procedure

Preheat the oven @ 250 degrees.
Wash kale and remove thick stems.
Cut into bite size pieces and toss into a large bowl with olive oil and lemon juice or vinegar.
Coat the kale by tossing it with your hands, wringing the leaves, bruising them slightly
Lay the kale in a single layer on a cookie sheet.
Sprinkle with seasonings you've selected
Bake until crisp (about an hour).

Experiment 3

A difficult concept for kids to grasp is how the food we eat can be turned back into soil and this soil can be used to grow more food. This experiment helps kids explore how composting works and the natural process that goes along with itl.

Materials
- Fruits and vegetables of your choice
- Ziplock bags
- Straws
- Journal for notes
Procedure

Place chopped up fruits and veggies into a plastic zip bag.
Add a few spoons of water.
Zip the bag up with a straw in the corner for air.
Mush the bag up for a couple weeks, and wait for it to turn into soil.
Keep a journal each day like a real scientist.

Experiment 4

Do you know that feeling when you eat a sugary snack and you start to get a headache? Many people refer to this as a “sugar buzz”. Typically during this sugar buzz your body goes to work and removes all the sugar from your blood. This science experiment explores the differences in which sugar gets absorbed into the blood compared with starches. When we consume sugar the molecules pass into our blood more quickly and leave us feeling hungry again soon after.

Materials
- 2 glasses, corn syrup, red food coloring, measuring spoon, sugar and flour.
Procedure
- Fill the glasses halfway with corn syrup.
- Now add two drops of the red food coloring to each of the glasses (this will act as the artificial blood!)
- Then place 1 tablespoon of sugar on top of the liquid in one glass. Now do the same with the second glass but use flour instead of sugar!
- Observe how long it takes for the liquid to absorb the sugar and flour!
- Note the difference!
This experiment comes from the website howstuffworks!

Experiment 5

Approximately 1.3 billion tons of food products are wasted each year! One way to help the planet is to put your food scraps to good use! This experiment allows you to take your leftover food scraps and turn them into new foods!

Green onions, lemongrass, leeks, fennel, & spring onions
- Step 1: place the ends of the roots in water and be prepared to change the water daily
- Step 2: In 3-5 days you will begin to see growth! You can harvest the greens when they are large and then repeat the process!
- Step 3 (for lemongrass only): harvest the lemon grass once it grows to be 12 inches tall. You can snip off the amount that you need without uplifting the whole plant
Similar procedures can be done with Celery, Cabbage, Romaine Lettuce & Bok Choy, Ginger, Onion, Garlic, Mushroom, Potatoes & Sweet Potatoes, and Pineapple. Check out all the details here!

Experiment 6

This experiment will teach kids about the amount of water that is in their favorite fruits and vegetables and what kind of nutritious value they hold!

Does the water content in a single serving of produce relate to the overall nutrition in a serving of that food?
- Materials
  - Orange, pineapple, watermelon, fresh peas, tomato or broccoli
  - Dehydrator or an oven!
  - Good scale that measures in mg.
  - Calculator
  - Access to the internet
- Procedure
  - Find the weight of each fruit and vegetable and record the results
  - Cut the fruits and vegetables into thin slices and place them in the dehydrator.
  - Next you want to weigh the dried fruits and veggies again
  - Now subtract the dehydrated weight from the hydrated weight. Now divide this value by the entire weight of the fruit and multiple this number by 100. This is how you find the percentage water in each fruit and vegetable.
  - If you want you can draw out a chart that compares the water contents of the fruits and vegetables.
  - USDA website will tell you the nutritious value of each fruit and vegetable!

References

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What is Summer Learning Loss and What to Do About It

6/30/2021

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It's officially summer time! School is out for the summer and that means beach days, family BBQ’s and lots of time spent by the pool…but summer is also an important time for students to continue their education. It’s important for students to relax and have fun over summer, but with children losing up to 40% of the gains they made over the school year, it is also essential to keep learning new things!

What is summer learning loss?

Summer learning loss, brian drain, summer slide or however you want to phrase it, is a phenomenon that occurs when students forget information over summer vacation. This creates a problem because it means that students need to do a significant amount of review so that they are prepared for the following school year. In order to succeed, students need to practice essential skills over the summer months.

Typically teachers spend about 4-6 weeks reviewing old material that students may have forgotten over the summer.

Throughout the summer students' achievement scores can decline by one month’s worth of school-year learning. This is typically seen in math and reading skills. Similarly, reading gaps that are based on income tend to widen in the summer, making it more difficult for already disadvantaged students to return to the classroom in the fall. Low-income students can lose up to two months in reading achievements over the summer time. It has been reported by early-childhood scholars that nearly all of the gaps between children’s skills form before the age of five, or even before the age of three.

Unfortunately students who are most affected by summer learning loss are more likely to drop out of high school and are less likely to attend college. This is why it is important to encourage education at an early age. It has been reported that 3rd graders who can not keep up with their standard 3rd grade reading level are four times less likely to graduate by the age of 18 in comparison to a 3rd grader who has proficient reading skills.

What are the benefits of summer learning?

Summer learning programs help kids keep up!
- Summer learning programs help kids improve reading and overall comprehension skills during out of school time so they don't fall behind.
Keeps the brain activated!
- Students who engage in some sort of learning 2-3 hours per week are less likely to struggle with summer learning loss.
- Some ways that students can engage in learning is by reading a book, doing some basic math problems, creative writing or playing an educational game or watching an educational video!
More time to overcome challenges!
- By preparing kids for school in the fall you are helping them stay engaged and excited about learning. It can be difficult for kids to get the help that they need but with the right resources they are sure to be successful!

What are the components of a good summer learning program?

Exposes students to new skills
- This means taking the time to understand where kids are starting and improving upon the skills they already have! Exposing students to new skills will also help prepare them for the next school year.
Includes various activities
- This helps students stay engaged in their learning! It also helps them learn how to switch tasks and practice taking in new information.
Helps students master skills that they enjoy
- Summer is a great time for students to take the extra time to explore new interests to build upon skills they already possess. This means that students can find a program that suits their interests!
Lasts at least one month
- Poor attendance at summer camps can reduce the effectiveness of the summer learning program so it is essential that kids try their best to attend! If the program lasts at least 1 month then kids will get used to a routine which is important for keeping them engaged.
Encourages healthy habits
- By encouraging healthy habits students are more likely to continue carrying out those healthy habits into the school year to set them up for success.
Promotes group learning
- Group learning is great for improving children's emotional and social skills, as well as collaboration and teamwork! These are skills that students can take with them into the following school year.

How HealthStart addresses summer learning? Snack Science!
The HeathStart Foundation encompasses all these great summer learning factors! This summer we are hosting our Snack Science Summer Camp for the young children and their families with the Housing Authority of the City of Austin. This 7-week camp uses stories, science experiments, fun physical activities, and healthy snacks to fuel young minds while away from school for the summer. We do this with a series of interactive workshops in the community to teach children how their body works and “why” we eat and do certain things to keep our bodies healthy. Each lesson helps kids learn the science behind nutrition and fitness as well as social and emotional health. This is especially important to help children make good decisions about their health and the health of their community.

Throughout camp, kids and their families are introduced to new skills and new foods, or foods prepared in new ways. Each workshop is structured so children can easily apply what they learn during the workshops to their daily lives. The children try new foods or rediscover familiar fruits and vegetables by preparing them in fun, fresh ways. HealthStart sends the recipe for each snack home with the children so that they can make the snack with their families.

Children share what they learn with their families, strengthening peer, family, and community ties. As a result, our students become health “change agents,” influencing their families and community by changing how we eat, move, and live together.

Learn more about our Snack Science workshops here!

References
http://www.summermatters.net/six-elements-of-great-summer-learning/
https://www.brookings.edu/research/summer-learning-loss-what-is-it-and-what-can-we-do-about-it/
https://www.educationnext.org/is-summer-learning-loss-real-how-i-lost-faith-education-research-results/
https://www.wallacefoundation.org/knowledge-center/Documents/Effective-and-Promising-Summer-Learning-Programs-Fact-Sheet.pdf
https://www.aypf.org/blog/blog-summer-learning-programs/#:~:text=Summer%20learning%20programs%20can%20also,gain%20job%20training%20and%20 experience.
https://thinkstretch.com/our-difference/summer-learning-loss/
https://www.idtech.com/blog/summer-slide-facts-for-productive-school-break
https://www.educationnext.org/is-summer-learning-loss-real-how-i-lost-faith-education-research-results/

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6 Self-Care Tips for Mental Health

5/19/2021

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Did you know that May is National Mental Health Awareness month? This is the perfect opportunity to make sure that you are taking care of yourself and encouraging others around you to do the same!

There's no question that life can be stressful, overwhelming, disappointing, and sometimes lonely. All of this takes a big toll on our mental health. When we feel this way, it's hard to know the best way to deal with our emotions.

Your brain is in charge of your emotions, and those emotions are there to put you back on track. One of the brain's most important jobs is to keep us safe by helping us remember those things that make us feel good and those things that make us feel bad. Our emotions are there to put us BACK in balance when something knocks us out of balance. Things happen to us every day that make us feel different ways. Some things are nice and some things are problems that must be solved. How about when something you had planned didn't go the way you were hoping? That can make some people feel bad or even angry. That anger and frustration forces your attention on solving that problem.

Nutrients for Mental Health

There are lots of things you can do to better your mental health, and one of them is nutrition. Healthy food promotes good moods and overall well-being. It is scientifically shown that people who are healthy tend to be happier! Everyone needs nutrients to survive and thrive, and there are different types of nutrients for different parts of your body.

When it comes to mental health, it’s important to think about the health of your brain. So what nutrients are important for brain health? Foods with antioxidants, healthy fats, and protein are essential to keep your brain strong and running smoothly. Watch our Healthy Brain Burrito | Snack Science video to make an amazing snack that will keep your brain healthy and strong!

Aside from food, our brains also need water! Water is an amazing nutrient for your body because it hydrates your cells. When your cells are hydrated, your body can carry out all the tasks it needs do to keep you healthy and strong. Healthy eating and drinking is the first step to making sure that your brain and body are being taken care of. When your body feels good, your brain can feel good too!

Physical Activity for Mental Health

Moving your body is great for your mental health too! Exercising gets your blood flowing to your brain and can help improve your mood. As you exercise, dopamine and endorphins are released from your brain. Dopamine and endorphins are chemicals that make you feel happy. So, as you exercise and these chemicals are released, you tend to feel happy afterwards!

Also, physical activity makes you breathe heavily, and all that breathing brings in large amounts of oxygen! Oxygen is a very important resource for your brain and you need lots of it to take care of your brain. In fact, your brain can only go a few seconds without it, so getting enough is very important and exercising is an easy way to do that! Look for small ways to add a little physical activity to your day, like taking the stairs or going on a short walk.

6 Self-Care Tips

In addition to eating healthy foods and moving your body, here's a few more ways to care for yourself and improve your mental health!

Get enough sleep! Sleeping is very important for your body to rest and recover , so getting enough of it can do wonders for your mind and body. We have so many resources on why sleep is important, so be sure to take a peek at some of our Snack Science videos. You can watch Why We Need Sleep | Snack Science to get you started!
Express gratitude! This is a pretty easy one but it's something we often forget. Expressing gratitude is a quick and simple way to instantly feel better by remembering all of the wonderful things you have in your life. Simply just make a list of 3 things you're grateful for or even let someone that you are grateful for them. To help your kids express more gratitude, read 5 Ways to Practice Gratitude With Little Ones.
Get outside! Exposure to sunlight helps your body produce vitamin D, which increases your level of serotonin in the brain. Plus, spending time in nature has been proven to reduce stress. You can even give yourself a double dose of self-care by exercising outside!
Limit your screen time! The blue light from screens like your phone, TV, or computer trick your brain into staying awake longer. Limiting your screen time can help you fall asleep faster at night, which is great for your brain. Read our blog post about How to Limit (or Repurpose) Your Child’s Screen Time to learn some more!
Stimulate your mind with something you love! Reading books, playing board games or other fun activities keeps your brain active and strong while taking your mind off of what's troubling you. Refer back to our blog post 5 Stay-At-Home Activities To Keep Kids Engaged & Learning to get a head start in brainstorming some ideas for the whole family!
Spend time with people you love! Being around people who make you happy like your friends and family is a great way to encourage good mental health. When you spend time with people you care about, a hormone called oxytocin is released in your body, which tells the brain that you are happy!

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10 Ways To Stop Food Waste

4/27/2021

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Did you know that 33% of all food produced globally is lost or wasted every year? That’s a lot of food! All the food we waste represents a nutritious meal that could have been provided to someone in need. Additionally, when we waste food, we are also wasting the resources, such as water, energy, land, and dirt, that play a role in growing that food. Addressing the food waste issue is an essential part of building healthier communities!

To raise awareness, Stop Food Waste Day is celebrated on April 28th! You can find out more about Stop Food Waste Day on their website.

Here are 10 ways that you can reduce food waste:

1. Avoid buying in bulk.

A key to reducing food waste is to shop smart for your groceries. Although it may be convenient to do a big grocery store haul every few weeks, this actually contributes to a lot of food waste. We tend to buy a lot of food that we don’t need! Bulk shopping can also lead to a higher likelihood of your food expiring. Going to the grocery store more frequently and buying less during these trips can play a large role in reducing the food waste in your home. A good tip is to finish all of the food you bought previously before making another trip to the grocery store!

2. Create a meal schedule.

Planning what recipes you want to make for that week can be super helpful in reducing food waste. If you are the type of person who likes to eat different meals every day, you can plan to make a smaller serving so you don’t have leftovers. When you plan ahead, you can determine exactly what groceries you need from the store and how much of everything you may need. This will help you from overbuying! Try to create a habit of sticking to your grocery list at the store!

Here’s a 5 Day Meal Plan using HealthStart dinner recipes targeted for a family of 4! By planning out how much each meal serves, you can figure out when you’ll need to cook a new dish, and you can prepare the ingredients you might need for that week!

For those busy Mondays, try making this Quick and Easy Veggie Chili.
For Tuesday and Wednesday, try this Pasta with Fresh Tomato Sauce that serves 8 to last you two days!
On Thursday, you can change it up by making a rice dish like this Sweet and Sour Chicken with Rice.
To celebrate Friday, a pizza party night will be extra fun when you make this Easy Veggie Pizza.

3. Try to save leftovers.

Sometimes, we get super full after eating a delicious meal, and we are left with lots of food. Try not to throw that food away! Instead, you can store your leftovers in a container and pop them into the fridge to eat the next day. Remember to check that you don’t have any more leftover food in the fridge before making something new to reduce your food waste! Keeping your fridge organized is an excellent way to help you remember that you still have that leftover food!

4. Store your food correctly.

When you buy produce, research where to store these foods in your home to make sure that they don’t ripen and spoil too quickly. Some fruits and vegetables are better stored at room temperature, and some are better stored in the refrigerator. Additionally, read the labels of food and follow any suggested storing instructions!

5. Try freezing your food.

An excellent way to preserve your food is by freezing it! You can freeze leftovers, fruits, and vegetables, bread, and even cheese to eat or use later. Frozen fruits and greens are also perfect for throwing into a blender for a nice, cold smoothie! Check out B and L’s Strawberry Smoothie recipe for a refreshing dessert!

6. Don’t be afraid to try out new recipes.

When you have an ingredient that looks like it will spoil soon, look up a new recipe to try that uses that ingredient! By doing this, you can avoid having to throw away that ingredient once it has gone bad, which reduces your food waste. It’s always exciting to try something new, and there are so many delicious recipes out there! The Stop Food Waste Day website has some great recipes that you can try!

7. Don’t judge your produce by its cover.

‘Don’t judge a book by its cover’ actually applies to produce as well! It is common to go to the grocery store and pick out the fruit with no bruises or scratches. This leads to the “imperfect” produce being leftover in the store and thrown away as food waste. In most cases, these “ugly” fruits and vegetables are just as good as the “perfect” produce, so don’t be afraid to pick them out. Some grocery stores may be selling their imperfect produce at a discounted rate, so this is a good way to reduce food waste and save money!

8. Preserve your food.

There are so many ways to preserve food, including drying, pickling, fermenting, canning and freezing! You can make things like sauces, jams, and pickled fruits and vegetables. These can be fun and easy ways to reduce your waste and can provide your family with some delicious snacks to enjoy! Try out this method by The Kitchn to quick pickle any vegetable. With just a handful of ingredients and 20 minutes, this pickled recipe is perfect for those veggies you haven’t eaten yet!

9. Try composting.

Composting is a sustainable way to make your food scraps into a form of nutrients and energy for your plants to grow. Compost is made by the process of decomposition. Decomposition breaks down things into smaller pieces. Dead plants, most natural foods, wood, cotton, and leaves can decompose in the soil. Gum, metal, plastic, and glass can not be decomposed in the soil. Compost can be super beneficial for gardening and can be a great way to reduce food waste!

10. Raise awareness.

Educate yourself, your friends, and your family about why food waste is an issue and why it is crucial to take action! Stop Food Waste Day has provided a toolkit on their website on how you can show your support for the fight against food waste. You can take the pledge and share social media posts to raise awareness!

References:

Compass Group. (2019, April 10). Compass group leads fight against food waste: Stop food waste day 2019. Compass USA. https://www.compass-usa.com/compass-group-leads-fight-against-food-waste/
Kubala, J. (2017, November 20). 20 easy ways to reduce your food waste. Healthline. https://www.healthline.com/nutrition/reduce-food-waste#TOC_TITLE_HDR_16
Stop food waste day. (n.d.). Compass Group Stop Food Waste Day. https://www.stopfoodwasteday.com/en/index.html

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Volunteering for Health

4/20/2021

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Many of us may have volunteered once or twice in our life, but what many people may not know is that volunteering can actually be an excellent way to stay healthy! Volunteering allows us to stay active, connect and socialize with others, and make us feel good by giving back to our communities!

April is National Volunteer Month, so there’s no better time to check out some volunteer opportunities than right now! Even with the pandemic, there are so many in-person and virtual volunteer opportunities all around you, including opportunities for the whole family! "Two thirds of youths who volunteer become active adults who volunteer," says Tanisha Smith, national director of volunteer services for Volunteers of America. Kids love to copy their parents, so volunteering to show them the impact they can have on their community is a great way to lead the way.

4 Health Benefits of Volunteering

While you are out making a difference in your community by volunteering, you also help you and your family stay healthy. Volunteering has many benefits associated with both our physical health and our mental health. Here are 4 health benefits of volunteering:

Boosts your mood: Doing things for others through volunteering can lead your body to release a chemical called endorphins. Endorphins can help boost your mood and can make you feel content and fulfilled! Read more about this in our Volunteer for Happiness blog!
Builds social connections: Especially in times when a lot of things have been moved to a virtual setting, you may be missing some social interactions. Volunteering allows you to meet new people, have conversations and build a support system. Because of this, you can improve your mental health as you create new friendships!
Keeps you physically active: Many volunteer activities may require you to get out and move your body. I know the couch is tempting but as you move around, you are helping your heart to pump blood all around your body. This strengthens your heart, which allows your heart and you to stay healthy for a long time!
Increases your lifespan: The Longitudinal Study of Aging reported that people who volunteer are associated with longer life spans and lower mortality rates compared to those who don’t volunteer!

Benefits to Your Community

Volunteering your time and skills for a cause can have so many benefits for the communities you are helping. The services volunteers provide allow nonprofit organizations to reduce the need for paid personnel to complete tasks. Volunteers play an integral role in helping organizations run smoothly to provide resources and services for those who need them most in the community.

Additionally, volunteering allows for diverse members of the community to come together for a common cause. This can help create friendships and a supportive environment so that everyone in the community can feel safer, stronger, and more united, creating a better place for everyone to live in.

Find Volunteer Opportunities

Volunteering for a cause you are passionate about makes it so much more fun! It may seem intimidating finding where to start, so here are some ways on how you can begin your search for volunteer opportunities:

Try searching for opportunities on a volunteer database website like VolunteerMatch. You just put in your location, and if you want, a cause you care about, and the website will give you the best fitting volunteer opportunities for you!
Ask your friends and families where they may be volunteering. Volunteering can be so much fun when you do it with someone you are close to, and you can make new friends together! Generation Serve is a wonderful local nonprofit with opportunities specifically for families to volunteer in the community.
Check social media for events happening in your community. Events will need help with preparation, running the event, and cleaning up, so make sure to keep an eye out for opportunities to volunteer at local community events. These can be so much fun to attend, and you get to meet other community members!
Check to see if there is a food bank or food pantry near you. With food donations from individuals and stores coming in, food banks are always looking for people to volunteer weekly. If you enjoy sorting and organizing, this may be the perfect volunteer opportunity for you!
Many organizations could always use a helping hand, so if you find an organization whose mission you are passionate about, try looking on their website for a volunteer page or for contact information. Reach out to let them know you are interested in volunteering and surely that organization would be more than happy to get you involved!

Right now, we need volunteers to assist us with packet pick-up for the Austin Marathon on April 24th, 2021. Check out our Austin Marathon Gives page for more information. You can use this link to sign-up to volunteer with us! The Austin Marathon is quickly approaching, and volunteer spots are filling up, but we would love to have you there with us, so sign up soon if you are interested!

We asked two of our current volunteers what their favorite thing is about volunteering and why they chose to volunteer at HealthStart. Here’s what some of our amazing HealthStart volunteers have to say!

Angie Campiz - Spanish Translator Volunteer

Q) What is your favorite thing about volunteering?

My favorite thing about volunteering is knowing that the work and time I put in is helping someone, in contrast with conventional jobs which tend to be more focused on sales or capital.

Q) Why did you choose to volunteer for HealthStart?

I want to dedicate my career to helping nonprofits, especially those that focus on education and children. HealthStart seemed like the perfect place to start with!

John Kearney - What Are You Feeding? Database Volunteer

Q) What is your favorite thing about volunteering?

I won't say the volunteering I do is totally selfless. Even though I invest a fair amount of time and effort into a project, I also get a lot back. Having an opportunity to use my skills to help a laudable organization like HealthStart is certainly rewarding. And working with a knowledgeable, engaged partner in the organization, well, it just doesn't get any better than that.

Q) Why did you choose to volunteer for HealthStart?

Since my volunteering is done virtually, with organizations typically far from my home location, I don't know anything about them until they show up online (e.g., VolunteerMatch). When I see a request that I might be able to fulfill, I have a set of criteria that I've learned (the hard way) to apply before I volunteer. Is the organization involved in a cause that I would be proud to support? Has the organization reached "critical mass"; e.g., does it have real members, sponsors and/or partners? Is their request sensible and realistic? My pre-volunteer scrutiny of HealthStart came up with the right answers to all my criteria, so I volunteered.

Here at HealthStart, we are always happy to welcome new volunteers throughout the year! If you are interested in building a healthier community for our kids, check out our Get Involved page for more information on how to volunteer with us or send us a message at Contact Us to put you on our volunteer list for future opportunities.

References:
The 6 health benefits of volunteering. (2017, May 18). Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/helping-people-changing-lives-the-6-health-benefits-of-volunteering
Here's why community service is important - Top 5 benefits. (2020, February 20). Habitat for Humanity. https://www.habitatbroward.org/why-community-service-is-important/
Mosebar, S. (n.d.). 12 unexpected health benefits of volunteering. BioTrust. https://blog.biotrust.com/12-health-benefits-volunteering/

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6 Benefits of Running

3/31/2021

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We all know physical activity is an integral part of engaging in a healthier lifestyle. One way to add more physical activity to your life is running! With the 2021 Austin Marathon approaching, #TeamHealthStart is here to give you a simple guide to the benefits of running, foods and activities to support your running, and tips for beginner runners!

Benefits Of Running and Aerobic Exercise

Helps your brain get oxygen. One of the most important things that our brains need to function is oxygen. Without oxygen, we can only live for a few minutes. Our brains get this oxygen through belly breathing. Moving our bodies makes us breathe harder, which means that when we exercise, our brains are receiving a lot of oxygen!
Helps your heart health. Running and exercising get our bodies moving! The faster we move, the more blood we pump and the better our circulation is. This means better blood flow and blood pressure. Also, don’t forget that your heart is a muscle. And just like any other muscle, the more you work it out, the stronger it will be. Overtime, running strengthens your heart, which increases its overall efficiency.
Strengthens your immune system. The lymphatic system is designed to clean germs and toxins from our blood. When our muscles move during aerobic exercise, our lymph can circulate more efficiently, and our bodies will be able to get rid of toxins and germs!
Strengthens your bones. Running is a weight-bearing exercise, which means your body is pressing and pounding against the ground. All this falling, moving, and lifting away from the Earth presses your bones and makes the minerals smoosh together, making them stronger. This kind of exercise has a greater effect on building more bone density than non-weight-bearing exercises. Check out our Snack Science video Ep. SSVS Ep 13#13 to try some fun weight-bearing exercises with your little ones.
Reduces stress and boosts mood. When you exercise, your brain knows that this activity is good for you! Because of this, your brain will reward you for doing physical activity. After you exercise, you may feel like you’re in a better mood. This is because your body releases a chemical into your body called endorphins that boost your mood! Plus, exercise in general is a great way to set aside your worries and anxieties for a little bit and show yourself some love.
It’s free! Running doesn’t require a gym membership or any fancy equipment. All you need to get started is a pair of tennis shoes and you are on your way.

Foods That Support Running and Help You Refuel

The food that you consume can help you build stamina for running! Because running can use up your energy, it is essential to make sure you are putting the correct fuel in your body to keep it energized. Foods containing fiber, protein, minerals, and antioxidants are important for runners. Here are some of the best foods to prepare for running and to help you refuel after a run:

Whole Grains Whole grains such as oatmeal, rice, and whole wheat bread are important for any kind of extended activity. These foods have lots of fiber in them which gives you slow-burning fuel for long-lasting energy. Whole grains also turn into glycogen, which is the fuel for your muscles need.
Bananas Bananas and other whole fruits are beneficial to consume before, during, and after a run! Because bananas are easy to carry and digest, they are an excellent high fiber snack to refuel during a run and replenish your glycogen. Bananas are also an excellent source of minerals such as potassium, so eating a banana after a run can also replenish minerals that were lost as you sweat during your run!
Chicken and Lean Beef Protein sources such as chicken or lean beef are important for building and maintaining muscle strength. When we eat protein, our digestive system breaks it down and turns it into amino acids, which are the building blocks for muscle.
Kale Kale is rich in antioxidants and is an anti-inflammatory food. It is beneficial to consume after a run to help you heal faster and restore your mineral balance after a run. Kale also contains vitamin K which is good for keeping your bones and muscles nice and strong.
Yogurt Consuming yogurt after a run can be beneficial because it helps repair muscle tissue, and the probiotics in yogurt helps build up a stronger immunity. Plus yogurt has high amounts of protein, which we now know is important for building strong muscles.

Preparing For and Recovering From Running

Running can use up a lot of energy, so it takes both preparation and recovery efforts to have a successful run. Here’s how you can prepare for your run and recover from your run:

Preparation for your run:

Consume the foods that are best for supporting and refueling your run. Whole grains and vegetables are essential slow-burning energy sources for runners. Eating fruits, whole grains, and yogurt for breakfast or as snacks can help you build your muscle strength and ensure you have long-lasting energy.
Get enough sleep every night to ensure that you are energized and focused for a run. A good night's sleep will also make sure your body is rested and recovered from the previous day so you can go out and tackle your run.
Stay hydrated! Drinking plenty of water keeps your bones and muscles nice and strong for a run. Drinking water also helps keep your joints nice and lubricated, which is essential for a safe and healthy run.

Recovery after your run:

Remember to cool-down properly after your run by moving for an extra 5 to 15 minutes instead of halting abruptly. A sudden halt may lead to a drop in your blood pressure, which can make you feel dizzy.
Once again, it is essential to hydrate because you would have likely lost large amounts of fluids and electrolytes from sweating after your run!
Eat whole grains, starchy veggies, and protein to replace all the energy you used and to help your muscles recover. Try our Sweet Potato Turkey Sliders recipe for a great recovery meal!

Tips For Beginning Runners

Invest in new running gear. If you have the means, invest in a pair of running shoes and exercise attire. This will help make your running experience more comfortable. A good pair of running shoes can also help prevent any injuries.
Start slow and run in intervals. Don’t worry about your pace, and take breaks when needed. By doing this, you can slowly build your endurance and stamina and avoid sudden stressors to your muscles!
Allow your body to recover. After your first run, take a day to let your body rest and recover. Starting off with alternating running days and resting days can help you avoid overexertion and help your body prepare for your running days.
Make running a habit. Once your body has gotten used to running, try to transition into running a little bit every day, even for a few minutes. Keep your motivation up with a running app to help you track your runs and set running goals! A few running apps to try are Adidas Running, Run Keeper, and Pacer, all available for free on Android and iOS!
Cross-train. Engaging in other forms of exercise, such as swimming, weight lifting, or pilates along with running, can help balance your muscle groups, improve your cardiovascular fitness, reduce your chance of injury, and help you engage in a variety of activities so that you won’t get bored or tired of running!

Support #TeamHealthStart for Austin Marathon Gives

Many runners are gearing up for the Austin Marathon on April 25th, 2021. We’re so excited that #TeamHealthStart is 1 of the 26 local nonprofits that are a part of the Austin Marathon Gives charity program!

What if every kid had the tools they needed to stay safe, healthy, and happy? That idea drives us everyday at HealthStart. This past year we have been working hard to digitize our health education programs and resources with the goal of supporting and reaching families all over the country who may not have access to disease prevention and mental health resources. Funds raised for our Austin Marathon Gives Campaign will help us to achieve this goal!

We would love for you to join #TeamHealthStart! Here are some ways that you can get involved:

RunRaise: After registering for the race, join #TeamHealthStart 2021 and select “Run for Charity.” You will be able to set up a personal fundraising page to help raise funds on our behalf between now and race day on April 25th.
Donate: Select the “Donate” button at #TeamHealthStart 2021 and give a donation of any amount directly to our team.
Share: Share the #TeamHealthStart 2021 campaign page with friends, family, and social media to help us spread the word.

CureJoy Editorial. (2018, February 21). 12 best foods for runners: What to eat and when. CureJoy. https://www.curejoy.com/content/best-foods-for-runners/
Denner, J. (2020, October 15). The 9 best foods for runners. adidas Runtastic Blog. https://www.runtastic.com/blog/en/optimal-performance-the-9-best-foods-for-runners/
Hetzel, M. (2013, March 13). 11 tips for newbie runners. Runner's World. https://www.runnersworld.com/training/a20843881/11-tips-for-new-runners/
Luff, C. (2020, July 27). The benefits of cross-training for runners. Verywell Fit. https://www.verywellfit.com/cross-training-for-runners-2911952
Marcin, A. (2020, February 25). What Are the Benefits of Aerobic Exercise? Healthline. https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits
Sydney Physio Group. (2021). Tips on preparing for (and recovering from!) a running event. https://www.sydneyphysiogroup.com/2017/08/07/tips-on-preparing-for-and-recovering-from-a-running-event/

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Your Guide to Seasonal Eating

3/16/2021

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Each season comes with its own beautiful bounty of fruits and vegetables. From peaches in the summer to squash in the fall, there’s no shortage of delicious and colorful produce to include on our plates. Seasonal eating is delicious, nutritious, and sustainable with a number of benefits for you and your family!

Benefits of Seasonal Eating

You may be wondering what switching to eating seasonally can do for you and your family. Here are a few reasons as to why eating seasonally can be very beneficial:

More Taste: Seasonal produce is fresher, sweeter, and tastier because it is fully ripened on the vine since it is harvested locally and doesn’t need to be shipped. Out-of-season produce tends to be harvested earlier so that it can ripen as it is being shipped from different places. Because of this, seasonal produce has much more flavor and is more nutritious than out-of-season produce.
Lower Costs: Seasonal food is very cost-effective. Because the farmer does not need to spend money on transportation or storage, the seasonal produce’s cost goes down. Also, seasonal produce is priced lower because the supply is so much greater. Produce grows more easily during its season so farmers have lager supply to sell.
Nutritious: Seasonal produce is harvested at its peak, which produces the highest amounts of nutrients and antioxidants! As produce is stored or transported, it slowly loses some of its nutrients. Also, nature knows exactly what nutrients our bodies need as it moves through the seasons. For example, the late fall and winter brings us produce rich in vitamin C, which helps protect us during cold and flu season.
Sustainable: Eating seasonally is much more environmentally friendly because it reduces transportation, therefore reducing carbon dioxide emissions and air pollution. When we buy foods that grow outside of our local area, it must be shipped by land, air, and sea to get to our grocery store shelves.
Supports Your Local Economy: Buying seasonal produce from farmer’s markets allows you to support your local food growers and farmers! If you can’t make it to your local farmers market, oftentimes seasonal produce in your area that you find in the grocery store will come from local farmers since they don’t have to be shipped from another part of the country or world during that time.

Where to Find Seasonal Produce?

If this is your first time to try eating seasonally, you may be wondering where to find seasonal produce in your area! Here are some tips on finding and buying seasonal produce:

Grow Your Own Food: Gardening is probably one of the best ways to eat seasonally! Choose your favorite produce in season and grow it yourself in your own backyard. With this, you can save money, get the most nutritious produce, and engage in a fun activity with your little ones! Check out our Gardening 101 Blog for more benefits and tips on gardening.
Check Out a Farmer’s Market: Some people may not have the time or resources to start a garden, so buying your seasonal produce at a local farmer’s market is an excellent resource. You can build relationships with the local farmers who might share some recipes, preparation tips, and suggestions for you. It’s even fun for your little ones to meet the farmers who grow the food they eat and try new fruits and veggies they may not see in the grocery store! If you want to find a local farmers’ market near you, try using this Farmer’s Market Search Directory.
Check Your Supermarket: Although gardening and farmer’s markets are your best options, you can still find seasonal produce at your supermarket. Most supermarkets are stocked with local in-season produce, but try researching what produce is actually in season before heading to your supermarket since they often carry the same produce year-around. You can also look for frozen produce or ripe, organic produce options when shopping at your grocery store.
Use the Seasonal Buying Chart: Before you start gardening or heading to your local farmer’s market, check what’s in season in your state! Since each state has a different climate, there are a few differences in seasonal produce from state to state. Use this Seasonal Food Guide to help you out. Just input where you live and what month it is, and the guide will let you know what produce is in season!

March Seasonal Produce

With the transition into springtime, there are so many delicious fruits and vegetables that are in season! Here are some of the seasonal produce for March:

Vegetables

Artichokes
Arugula
Asparagus
Beets
Broccoli
Cabbage
Carrots
Celery
Cauliflower
Collard Greens
Green Peas
Kale
Lettuce
Radishes
Spinach
Turnips

Fruits

Avocado
Grapefruits
Lemon
Lime
Oranges
Pears
Persimmons
Strawberries

Recipes Using Spring Produce

Even if you are familiar with a particular fruit or vegetable, you may not know how to make it. Seasonal eating is a great way to get more creative in the kitchen and use the fruits and vegetables in new ways!

Our Kale Chip Recipe are a delicious seasonal snack that you can make and munch on during March! You can add whatever seasoning you would like to your chips, whether it's a little salt or a little bit of spice. Kale is full of nutrients such as vitamin A, vitamin K, vitamin C, calcium, potassium, and magnesium and is also packed with powerful antioxidants. By eating this crispy snack, you are feeding your circulatory and digestive systems, as well as your brain, bones, and muscles!

This California Veggie Wrap Recipe includes 4 of March’s seasonal produce - lettuce, spinach, carrot, and avocado! This is the perfect recipe to make to celebrate those delicious veggies in their freshest form. Like the kale chips, these veggie wraps are full of vitamins, fiber, and antioxidants that are super nourishing and will help keep all of your body systems healthy and strong!

You don’t have to eat skittles to taste the rainbow! This Orange Chicken Stir-Fry is a healthy take on Chinese takeout and is filled with spring veggies that are both colorful and delicious.
Carrots and Snow Peas are high in Vitamin K, which supports strong bones. This stir fry is easy and takes less than twenty minutes to prepare. See if your kids can name all of the colors in this tasty dish!

We'd love to see how you use your Spring produce. Leave us a comment below and let us know about your tasty creations! Don't forget to follow along on social media for more recipe and tips.

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Gardening 101

3/3/2021

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If you peek outside your window, you may see that the sun is out and the flowers are starting to bloom. This only means one thing - Spring is finally on its way here! As we transition into the new season, you may be looking for a new outdoor activity for your little ones. One popular spring outdoor activity for the whole family is gardening!

HealthStart is here to give you the Gardening 101 rundown to help your family in starting your garden journey:

Benefits of Gardening

Eating food from your garden is ideal because a vegetable or fruit that is picked fresh from the garden has more nutrients than a veggie or fruit that was picked early to be sold at the grocery store. More nutrients means a healthier you!

Gardening is also a perfect way for your kids to develop new life skills and a sense of responsibility by taking care of a living thing! They will be able to learn more about the environment around them and gain healthy habits by learning about where their food comes from. Research has found that kids that were involved in gardening programs developed a snacking preference for fruits and vegetables because they were involved in the process of growing it from beginning to end. Many kids feel a sense of pride to be eating what they have worked hard to grow!

Additionally, gardening provides an opportunity for your little ones to engage in a physical activity. Gardening requires tasks such as digging, watering and harvesting that will help your kids in building their muscle strength and improving their fine motor skills.

The Gardening Basics

Gardening is an activity that anyone can do, not just all you green thumbs out there. It may be overwhelming trying to figure out how to start, but with these basic gardening tips, you and your little ones will be gardening experts in no time:

Learn About Your Region: Depending on where you live, your garden may have a unique climate, more rainfall, or varying sun exposure. By knowing these characteristics, you can gauge the limitations of your garden. The best tip is to do research on gardening in your region or talk to an expert at your local gardening center.
Test Out Your Soil: At a hardware store or at your local garden center, you will likely be able to find a soil testing kit. With this kit, you will be able to test your soil’s pH levels and nutrient levels so that you will know how to treat your soil for a more successful garden.
Plan out your Garden Space: If you know what plants you want to grow in your garden, you can plan out how you want to arrange your garden space. You will likely have to consider how wide and tall your plant will grow and how much sun exposure or shade your plant will need.
Make a Timeline: Each plant will have its own growth time until it is ready to harvest. By making a calendar or timeline, you can determine which plants will be ready when, which can help with meal planning and deciding what to plant next.
Be Consistent and Patient: The hardest part of gardening may just be keeping a positive mindset. You and your little ones may be discouraged from continuing if you don’t see any successful growth, but it is important to stay consistent in maintaining and watering your garden to reap the benefits. Don’t give up because your hard work will pay off!

The Best Gardening Seeds for Springtime

While springtime is a popular season to garden, not all gardening seeds are well suited for the season. To optimize your spring harvest, it would be beneficial to plant seeds that are well suited for the spring environment and climate. Here are some of the best seeds to start off within the springtime:

Lettuce: For your little ones that may want to see some quick results in their gardens, try planting lettuce seeds! Lettuce is an excellent choice to start your garden off because it grows relatively quickly in the early springtime and can be grown in partial shade and cooler temperatures.
Potatoes: Potatoes are a fun vegetable to harvest because your little ones get to dig in the ground to find the potatoes after they are growing. Best suited for early spring gardening, potatoes need full sun and 1-2 inches of water every two weeks.
Radishes: Like lettuce, radishes are another fast-growing vegetable, only taking about 25-45 days until they are ready to harvest. Radishes are another fun plant to harvest because your little ones get to use their big, strong muscles to pull the red vegetable out of the ground! Radishes are best grown when the soil is kept moist and with full sun.
Strawberries: To add some sweetness to your garden, consider growing some strawberries. Strawberries usually take about 30 to 55 days until you can harvest them and need at least 1-2 inches of water daily. After these juicy fruits finish growing, your little ones can grab their baskets to start picking them off!
Carrots: For later in the springtime, closer to summer, carrots are a great vegetable to plant. Just like with radishes, your little ones will love to pull this orange root vegetable out of the ground once it’s ready to harvest! Carrots need about 50-60 days to grow until they are ready and need at least 1 inch of water per week.

Tips for Eating All of Your Garden

Once your little ones get super engaged in the joys of gardening, they may never want to stop! Next thing you know, your family has a large variety of produce readily accessible to eat! Because we don’t want all of their hard work to go to waste, here are some tips that can help you and your family make good use of the fruits and vegetables in your garden:

Grow What You Enjoy Eating: Your family may just have a favorite dish that you love to make and that you never get tired of eating! Growing the needed ingredients for that dish in your garden is a perfect way to ensure that what you grow won’t spoil. Additionally, if there is a vegetable or fruit needed for multiple dishes, this would also be a good choice to grow in your garden.
Plan Ahead to Get the Timing Right: Meal planning ahead of time allows you to get a feel for what produce you might need. Once you know what you might need, you can check to see how long it will take until you can harvest that fruit or vegetable. You may also want to avoid having overlapping harvests so that you won’t have more produce than your family can consume.
Try Out New Recipes: Inevitably, you may have an abundance of a particular fruit or vegetable. When choosing what meal to make that day, use the produce that is ripe and that you have a lot of. If you don’t know what to make with that ingredient, it is always fun to try something new! There are tons of recipes out there to help guide you. Check out HealthStart's recipe page with a variety of easy, affordable, and healthy recipes to get you started!

How Gardening Can Save you Money this Spring

You may be thinking, as fun of an activity as gardening is to do with your kids, you may want to be practical as well. Luckily, gardening can actually save you money! Here are some ways in which gardening can save you money this spring:

You Can Grow What You Eat the Most: Having a garden is like having your own personal grocery store. You can pick out what produce you often buy from the store and instead grow it yourself in bulk if needed. Additionally, you can also save on gas or any transportation fees you would have spent to get to the grocery store!
You Can Save on Canned Goods: When you grow more produce than you can eat, you can instead preserve these fruits and vegetables into canned options, such as pickled vegetables, jams, pasta sauces, or vegetable stock.
You Can Save on Electricity Bills: Gardening provides you with a fun, time-consuming activity to get the whole family to spend time outdoors. By spending more time outdoors, the entire family will reduce their screen time use and electricity uses from hanging out indoors.

References

Daniels, E. (2018, July 3). A guide to kids gardening. Personal Creations Blog. https://www.personalcreations.com/blog/kids-gardening
Espiritu, K. (2019, November 11). How to eat your garden. San Diego Home/Garden Lifestyles. https://www.sandiegohomegarden.com/2019/11/11/how-to-eat-your-garden/
Gardening for children. (2014, August). Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/gardening-for-children
T, C. (2017, April 3). 6 awesome ways gardening can save you money. Premeditated Leftovers™. https://premeditatedleftovers.com/naturally-frugal-living/6-awesome-ways-gardening-can-save-money/
Yang, S. (2015, August 7). 9 gardening tips for beginners. Real Simple. https://www.realsimple.com/home-organizing/gardening/outdoor/gardening-101

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Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.

Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes.

5. Try freezing your food.

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The Best Gardening Seeds for Springtime

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How Gardening Can Save you Money this Spring