 It’s that time of year when we hope to spend quality time with loved ones while chowing down on quality food. At HealthStart, we aim to share recipes that are easy, affordable, and healthy. With this list of simple snacks, we’ve made it easy for you and your loved ones to bond over new, festive recipes. We hope you will be able to make new holiday memories with your families during this wonderful holiday season.
|
|  |
When September ends, the next month begins. HealthStart loves to celebrate the different holidays around the world in October. In the month of October there are several holidays to highlight- from Yom Kippur in India to Halloween in the United States.
Let’s discover together how people celebrate these holidays!
Yom Kippur
Yom Kippur is a holiday in the Jewish calendar. It means the Day of Atonement. This is a day when people seek forgiveness from God for their sins. They have two religious books: theTorah and the Bible. In addition to Yom Kippur, there are many celebrations and important dates throughout the year.
Before Yom Kippur begins, people have two big meals to prepare. If kids ask for honey cakes, they start the year eating sweets. This means they will have a sweet year.
During Yom Kippur, people ask God to forgive them for things they’ve done wrong; if they have wronged friends, they have to ask them for forgiveness before they ask God for forgiveness.
They spend close to 26 hours fasting, which means no food and no drink; They are also not allowed to wear leather things, take a shower, or even have makeup on. They also don’t turn the electricity on or off, which means no phones, no TV, or laptops.
Many Jewish People go to the synagogue and pray a lot during Yom Kippur. Then, when night falls, a unique trumpet made from a ram’s horn called a shofar is sounded, which marks the end of Yom Kippur. The shofar symbolizes the closing of Yom Kippur. This is when they can finish fasting.
Everyone sings and dances and knows God has blessed them with a good year. The fasting is broken with a big feast.
WHEN?
This year Yom Kippur begins on Tuesday, October 4th, and ends on the evening of Wednesday, October 5th.
Activities to celebrate!
Día de los Muertos or Day of the dead
Día de los Muertos is a celebration by the people of Mexico and some parts of Latin America, that honors and commemorates the death. It combines indigenous rituals with the Catholic holidays of all Spirits and Saints.
This day is honored by decorating altars with pictures of ancestors with candles, favorite food, and sugar skulls.
The Day of the Dead celebration begins with a traditional Aztec dance. Feathered headdresses are worn during a dance to call the spirits.Participants of the festival wear masks and dance down the street. In addition, there are great treats, cakes, tacos, and tamales to eat.
Folk dancers and singers perform at the beautiful festival. Marigolds are believed to guide the spirits to the altar using their vibrant colors and scents.
Everyone gets their faces painted! Some of the most common images are giant skeletons and statues which honor the dead. The purpose is to bring the spirits to the celebration.
At the end of the night, people drink apple cider in a secret garden.
WHEN?
People believed that the spirits of the dead were allowed to visit their families on October 31st and leave on November 2nd.
Decoration to celebrate!
This day is honored by decorating altars with pictures of ancestors with candles, favorite food, and sugar skulls.
The Day of the Dead celebration begins with a traditional Aztec dance. Feathered headdresses are worn during a dance to call the spirits.Participants of the festival wear masks and dance down the street. In addition, there are great treats, cakes, tacos, and tamales to eat.
Folk dancers and singers perform at the beautiful festival. Marigolds are believed to guide the spirits to the altar using their vibrant colors and scents.
Everyone gets their faces painted! Some of the most common images are giant skeletons and statues which honor the dead. The purpose is to bring the spirits to the celebration.
At the end of the night, people drink apple cider in a secret garden.
WHEN?
People believed that the spirits of the dead were allowed to visit their families on October 31st and leave on November 2nd.
Decoration to celebrate!
Diwali
Diwali is also known as the festival of life and is India's most significant holiday, celebrated in several South Asian countries.
This event is an important religious festival and it's celebrated mainly by three religions (Hindu, Sikh, and Jain), which describes the Christmas of India.
This celebration is a perfect time for vibrant colors, bright fireworks, twirling lights, and delicious food. Diwali takes place every year in late October or early November, depending on the moon's cycle, the festival starts two days before the new moon comes up.
It is a five-day celebration with a tradition of decorating and aluminizing homes and shops. This celebration honors the Hindu goddess of wealth. The lights and lamps guide her way back home and bring prosperity in the coming year.
Diwali is a time to have fun with friends and family. People exchange gifts and sweets, enjoy delicious treats, watch fireworks, and wear new colorful clothes. It is also a time to clean and decorate homes. It is an important celebration for millions of people worldwide, in which people wear their finest clothes.
WHEN?
This year, Diwali falls on Monday, October 24. The celebrations for this auspicious Hindu festival last for five days.
Clothing to celebrate!
This event is an important religious festival and it's celebrated mainly by three religions (Hindu, Sikh, and Jain), which describes the Christmas of India.
This celebration is a perfect time for vibrant colors, bright fireworks, twirling lights, and delicious food. Diwali takes place every year in late October or early November, depending on the moon's cycle, the festival starts two days before the new moon comes up.
It is a five-day celebration with a tradition of decorating and aluminizing homes and shops. This celebration honors the Hindu goddess of wealth. The lights and lamps guide her way back home and bring prosperity in the coming year.
Diwali is a time to have fun with friends and family. People exchange gifts and sweets, enjoy delicious treats, watch fireworks, and wear new colorful clothes. It is also a time to clean and decorate homes. It is an important celebration for millions of people worldwide, in which people wear their finest clothes.
WHEN?
This year, Diwali falls on Monday, October 24. The celebrations for this auspicious Hindu festival last for five days.
Clothing to celebrate!
Halloween
Halloween is the second most popular holiday in the United States, just after Christmas. This spooky holiday is a day that takes place every year on October 31st. Halloween is best known as a time of trick-or-treating, dressing up in costume, visiting haunted houses, telling scary stories, and so much more.
Halloween is said to have originated from the ancient Celtic Festival called Samhain, which ends the harvest season. People believed that the Festival would make their gods happy so that they would protect their families and crops during the long hard winter that was to come.
A long time ago, people believed that ghosts walked the streets on Halloween night, and people began to wear masks to fool the ghosts into thinking that they were other spirits. Soon after, people started to wear costumes to go with the masks.
Today, people have fun dressing up in costumes such as their favorite movie monster or TV character. The more creative, the better!
Back in the day, people were not just afraid of meeting ghosts on Halloween night, they were also terrified that ghosts would come into their homes. They began leaving bowls of food outside their doors to scare the ghost from entering.
Over time, people became less fearful of the old ghost stories and started eating the treats themselves. Some people say that was how trick-or-treating began.
Today, children and teenagers dress up in costumes, knock on neighbors' doors and say "trick or treat.”
WHEN?
This year, Halloween is celebrated on Monday, October 31,2022.
Creative Ideas to celebrate!
Halloween is said to have originated from the ancient Celtic Festival called Samhain, which ends the harvest season. People believed that the Festival would make their gods happy so that they would protect their families and crops during the long hard winter that was to come.
A long time ago, people believed that ghosts walked the streets on Halloween night, and people began to wear masks to fool the ghosts into thinking that they were other spirits. Soon after, people started to wear costumes to go with the masks.
Today, people have fun dressing up in costumes such as their favorite movie monster or TV character. The more creative, the better!
Back in the day, people were not just afraid of meeting ghosts on Halloween night, they were also terrified that ghosts would come into their homes. They began leaving bowls of food outside their doors to scare the ghost from entering.
Over time, people became less fearful of the old ghost stories and started eating the treats themselves. Some people say that was how trick-or-treating began.
Today, children and teenagers dress up in costumes, knock on neighbors' doors and say "trick or treat.”
WHEN?
This year, Halloween is celebrated on Monday, October 31,2022.
Creative Ideas to celebrate!
| |
|
Childhood obesity has become a severe problem in our modern world.
Therefore, Health Start Foundation wants to bring greater awareness paired with a positive approach to the National Childhood Obesity Awareness Month every September. The goal is to create awareness of the importance of a good diet in children and adults and thus prevent obesity from an early age to avoid other types of diseases.
After the Pandemic caused by covid-19, we have faced a long-standing chronic health problem, and it doesn't look to be going anywhere anytime soon."This is the childhood obesity epidemic."
More than 40% of American children for medical definition have obesity, which puts them at risk for serious health issues, including diabetes, heart disease, and some types of cancer. In addition, scientists have discovered that many adult diseases are rooted in early childhood behaviors and experiences.
More than 40% of American children for medical definition have obesity, which puts them at risk for serious health issues, including diabetes, heart disease, and some types of cancer. In addition, scientists have discovered that many adult diseases are rooted in early childhood behaviors and experiences.
For example, studies show that children who are obese at age 8 carry a 38% chance of becoming obese adults. At age 14, that risk escalates to 80%.
In this first year, nearly one-third of severe covid cases in children are blamed on excess weight. So why is obesity so challenging to overcome?. Whether it is a societal issue or a biological one, we can teach children from an early age how to be in control of their health.
Societal circumstances are certainly a factor in the preference for ultra processed and aggressively marketed foods high in fat, salt, and sugar. But, it's crucial to determine why we put on the pounds in the first place and be aware that getting them off is a lot harder, linked to our evolutionary biology. Once the human body creates extra fat cells, cutting down their numbers is extremely difficult.
To make matters worse, experts have found that social pressure around weight loss and constant bullying in schools often causes those who lose weight to rebound.
However, HealthStart's unique, science based approach to education teaches children the "why" behind healthy behaviors, helping them connect daily with what they eat and do to their health. Evidence points to solid relationships between specific, science based understanding of the determinants of health, personal health behaviors, and the empowerment of people to make and advocate for healthy choices.
In other words, it is not enough to merely tell people what is good for them. To create real change, individuals must also have the education to understand the "why" behind good health. That change starts by educating young children, who then influence their families' health behaviors, which then contribute to the health of their community. Also, It is important to note that Children influence up to a fifth of all household purchase decisions, yet little is known about how this influence is brought to bear. This research looks at the primary householder purchase context of grocery shopping and establishes the incidence of children accompanying adult shoppers.
In other words, it is not enough to merely tell people what is good for them. To create real change, individuals must also have the education to understand the "why" behind good health. That change starts by educating young children, who then influence their families' health behaviors, which then contribute to the health of their community. Also, It is important to note that Children influence up to a fifth of all household purchase decisions, yet little is known about how this influence is brought to bear. This research looks at the primary householder purchase context of grocery shopping and establishes the incidence of children accompanying adult shoppers.
In fact, two-thirds of adults with children who responded to Packaged Facts’ survey agreed with that statement. So while parents might know what’s best for their kids, it seems that they still tend to get a little help making up their minds
So, if your kids have been having trouble losing weight throughout the Pandemic, don't be too hard on them. Instead, encourage them to learn through science, be aware of their nutrition and follow it up.
Would you like to see more newsletters and information like this in your inbox on a daily basis? Subscribe to our Blog.
So, if your kids have been having trouble losing weight throughout the Pandemic, don't be too hard on them. Instead, encourage them to learn through science, be aware of their nutrition and follow it up.
Would you like to see more newsletters and information like this in your inbox on a daily basis? Subscribe to our Blog.
Sign up below to join our mailing list and stay up to date on all things HealthStart!
August is a month chock-full of transitions and life changes. More specifically, it is a time to say goodbye to summer, hello to school days, and endure minor weather changes. We did not want to miss the opportunity to close out August without sharing our tips and tricks for National Wellness Month! At HealthStart Foundation, teaching children about how to build healthy communities is the mission we stand by. We take great pride and joy in our whole child approach. Nutrition and physical fitness are important for wellness along with emphasizing the importance of social and emotional health. While there are many components to making up a whole and healthy individual, we want to focus on 7 points that will help with stress management, in particular. We believe these habits will benefit your overall health for the coming months!
1. PLAY IT UP!
At HealthStart, we aim to reach youngsters in their early years of learning and development. Something we have noticed about children (in addition to being little sponges during the first decade of life), is that playtime is a top priority. This is by design- when we consider how learning and playtime go hand-in-hand and are crucial to development: Playtime ignites exploration and learning, and learning sparks curiosity and imagination.
Somewhere along the journey of being a wide-eyed child and becoming a hustling and bustling adult, humans tend to forget about the simplicity of play and its benefits on the mind, body, and emotions. Now, more than ever, it would do us some good to put life on a quick pause for the sake of embarking on a childlike adventure. We also want to remind children that it is more than okay to play. The great thing about play is that it can take many shapes and forms! Here are some suggestions about how to implement more low-stakes fun into your daily life, whether it’s with family, friends, or during quality alone time.
TIP:
1. Playtime can be as simple as slowing down to smell the roses or observing the clouds as they pass by.
2. It can also look like planning a themed party or hosting a game night (for friends or family). Let yourself get lost in an engaging world with good company!
3. You can try action-oriented play, like throwing a frisbee with your dog, dancing in your room to an upbeat song, or doing a few cartwheels on an open bed of grass.
Somewhere along the journey of being a wide-eyed child and becoming a hustling and bustling adult, humans tend to forget about the simplicity of play and its benefits on the mind, body, and emotions. Now, more than ever, it would do us some good to put life on a quick pause for the sake of embarking on a childlike adventure. We also want to remind children that it is more than okay to play. The great thing about play is that it can take many shapes and forms! Here are some suggestions about how to implement more low-stakes fun into your daily life, whether it’s with family, friends, or during quality alone time.
TIP:
1. Playtime can be as simple as slowing down to smell the roses or observing the clouds as they pass by.
2. It can also look like planning a themed party or hosting a game night (for friends or family). Let yourself get lost in an engaging world with good company!
3. You can try action-oriented play, like throwing a frisbee with your dog, dancing in your room to an upbeat song, or doing a few cartwheels on an open bed of grass.
2. STRETCH IT OUT
Do you have fond memories of taking part in the obligatory stretch time during P.E. class in elementary school? Instilling small habits like the toe touches and the windmills we were taught to do as kids is something that’s beneficial for kids AND adults. Even when stretching can feel painful or unnecessary, it keeps our bodies from getting into more trouble. This kind of trouble can take the form of a pulled muscle or an injury that could have been mitigated or avoided. In addition to keeping our bodies safe, an important lesson we love to teach at HealthStart is the lesson about lymph! Getting lymph to flow helps move toxins out of the body. Let’s keep our bodies safe and toxin-free!
TIP:
Stretching can be done at any time of the day and anywhere! 10 minutes in the morning, 5 minutes before bed, just after a workout, or sprinkled in throughout the day. It is your time, and YOUR body will thank you no matter what hour of the day you choose to warm up those muscles and release the pent-up tension.
RESOURCE:
Yoga is one of the best ways to stretch, and it’s fun! Here’s a recent post of ours that shows how to-do yoga poses!
TIP:
Stretching can be done at any time of the day and anywhere! 10 minutes in the morning, 5 minutes before bed, just after a workout, or sprinkled in throughout the day. It is your time, and YOUR body will thank you no matter what hour of the day you choose to warm up those muscles and release the pent-up tension.
RESOURCE:
Yoga is one of the best ways to stretch, and it’s fun! Here’s a recent post of ours that shows how to-do yoga poses!
3. BREATHE IN AND OUT
On the subject of stretching and yoga, a cousin of yoga is breath-work. One of yoga's fundamentals is becoming more aware of your breathing. It may seem silly to focus on something that is fundamental to being alive, but that is exactly why we tend to forget about the miracle that breathing truly is! Do you ever catch yourself holding your breath during an anxiety- provoking situation? Here’s a suggestion: trade in your breath-holding for deep, guttural breaths that wake you back up and send the message to your body that you are alive, present, and well! Taking a moment (yes, just a moment) to catch your breath, helps rejuvenate your mind, your body, and your emotions.
TIP:
Quick Breathing Exercise:
Breathe in (inhale) for 4 seconds
Hold for 8 seconds (you can do it!)
Release (breathe out/exhale) for 4 seconds
Do the exercise a second time and add an audible sigh of relief (AHH)
Do the exercise a third time and place your hand on your stomach to help you engage in diaphragmatic breathing.
RESOURCE:
HealthStart has wonderful resources. One of these resources comes in video form, where you can find additional tips and tricks. If you’re interested in learning more about our Snack Science Video Series (SSVS), click this link: www.healthstartfoundation.org/snackscience.html
TIP:
Quick Breathing Exercise:
Breathe in (inhale) for 4 seconds
Hold for 8 seconds (you can do it!)
Release (breathe out/exhale) for 4 seconds
Do the exercise a second time and add an audible sigh of relief (AHH)
Do the exercise a third time and place your hand on your stomach to help you engage in diaphragmatic breathing.
RESOURCE:
HealthStart has wonderful resources. One of these resources comes in video form, where you can find additional tips and tricks. If you’re interested in learning more about our Snack Science Video Series (SSVS), click this link: www.healthstartfoundation.org/snackscience.html
4. EAT IT UP
During times of stress, it’s easy to fall out of a usual food routine and into one of two categories- The over-eating category or the under-eating category. When life gets messy (as it often does), we encourage you to look at things differently! At HealthStart, our approach is quality over quantity. We love teaching kids about how the foods they eat affect their bodies! We get to do this by sharing about the five body systems and the foods that are fantastic for keeping those systems healthy and strong.
TIP:
Instead of focusing on the quantity of food (like counting calories), look at the quality of grub that you consume on a daily basis. This is something that we stand by and enjoy promoting at HealthStart- choosing to devour foods that are beneficial to your body systems- ***** Eventually, your body will crave things you didn’t know you could ever enjoy.
RESOURCE:
Recipes. At HealthStart, we are happy to offer recipes that fall into three appealing categories: affordable, quick, and healthy. Follow the link for a list of easy and delicious meals! https://www.healthstartfoundation.org/recipes.html
TIP:
Instead of focusing on the quantity of food (like counting calories), look at the quality of grub that you consume on a daily basis. This is something that we stand by and enjoy promoting at HealthStart- choosing to devour foods that are beneficial to your body systems- ***** Eventually, your body will crave things you didn’t know you could ever enjoy.
RESOURCE:
Recipes. At HealthStart, we are happy to offer recipes that fall into three appealing categories: affordable, quick, and healthy. Follow the link for a list of easy and delicious meals! https://www.healthstartfoundation.org/recipes.html
5. SWEAT IT OUT
Did you know that sweating is super good for you? We know it’s not always the most flattering look or smell, but it does the body good to sweat it out! If you’ve been a victim of this summer’s Texas weather, we encourage you to flip the narrative and think about how glistening under the heavy sun can truly make you feel lighter. Our body releases and rids itself of toxins as our pores open up and perspiration flows out. Here are some easy ways to intentionally get the beads of sweat rolling!
TIP:
1. Intense cardio or a brisk walk around the neighborhood is a sure-fire way to get the wet and wild look.
2. Sit in a sauna for about 10-15 minutes. Many gyms have a complimentary sauna with a monthly membership.
3. Sit or lie down outside- either right under the beaming sun for 10-20 minutes or reading under a shade tree for that same amount of time.
RESOURCE:
Check out our previous blog, "How to Choose the Right Sport For You"
TIP:
1. Intense cardio or a brisk walk around the neighborhood is a sure-fire way to get the wet and wild look.
2. Sit in a sauna for about 10-15 minutes. Many gyms have a complimentary sauna with a monthly membership.
3. Sit or lie down outside- either right under the beaming sun for 10-20 minutes or reading under a shade tree for that same amount of time.
RESOURCE:
Check out our previous blog, "How to Choose the Right Sport For You"
6. TALK IT OUT
We all have our preferred way of communicating. However, nothing beats a heart-to-heart with someone close that you trust. Whether it’s face-to-face or over the phone, we are better off after communicating (speaking and/or being heard). Sometimes, what we need most is for someone to listen to us. It’s also crucial to check-in with your kids to find out if they’re in need of a venting-session themselves. Whether you’re on the giving or receiving end of the conversation, it is a gift to open up and share. Let’s trade in our DMs and text messages for a heart-to-heart connection.
TIP:
1. Make a list of those you feel are easiest to speak to. Someone with whom you feel you can let your guard down and speak openly to.
2. Journaling is a great option if the people you wish to connect with are unavailable or you’re simply not in a position to have a conversation. Journaling is a healthy way to get all of your thoughts and feelings on paper without judgment. Journalizing can start at an early age, as soon as a child is learning how to write. Give your child a fun journal with stickers and markers and they might just go to town!
7. DREAM IT UP
Dreaming can take shape in two forms- quality sleep time or carving out time to let your mind roam into an imagination station. Sleep is vital to a child’s body and brain development. It doesn’t stop there- sleep is still crucial for adult’s attempting to function amongst this chaotic world. Sleep helps our moods, clarity, and our mobility.
I know it’s been said that dreams are for those who sleep- but giving our brain’s the time to wonder is actually very healthy. When we give our minds permission to escape and envision positive things happening, we are creating healthy pathways in our brain. Whether you’re dreaming with your eyes open or closed, here are some ways to help you escape to dreamland:
TIP:
1. Many of us have a tough time falling asleep with ease. Here are some ways to make hitting the hay less of a chore- don’t look at a screen within an hour or two of bedtime. Take melatonin or magnesium before bed. Slow your body down with a thorough stretch time or breath-work.
2. Give yourself time to envision good things happening in your life. Unlike a structured goal-setting session, simply let our mind get to a creative space.
I know it’s been said that dreams are for those who sleep- but giving our brain’s the time to wonder is actually very healthy. When we give our minds permission to escape and envision positive things happening, we are creating healthy pathways in our brain. Whether you’re dreaming with your eyes open or closed, here are some ways to help you escape to dreamland:
TIP:
1. Many of us have a tough time falling asleep with ease. Here are some ways to make hitting the hay less of a chore- don’t look at a screen within an hour or two of bedtime. Take melatonin or magnesium before bed. Slow your body down with a thorough stretch time or breath-work.
2. Give yourself time to envision good things happening in your life. Unlike a structured goal-setting session, simply let our mind get to a creative space.
We hope you will find these suggestions helpful. While it can be easy to get stressed out about managing your stress, give yourself freedom and grace to design your life and what works best for you and your family! Pick one or a few to focus on, even if it involves making small changes throughout the year. Choices turn into habits and habits can transform your life! Once again, the month of August is a time of transition but it is also a time to focus on self-care, establishing healthy routines, and, therefore, getting a better handle on stress. Self-care helps manage stress and promotes happiness. Who doesn’t want to have more of a reason to smile!?
The Texas summer heat is definitely hard to beat! Summer break can be a great time to let the kids unwind, prioritize family time, and engage in new fun activities. However, outdoors in over 100-degree heat can definitely hinder the types of fun that families and children can get involved in. But, all hope is not lost, so we rounded up some of Austin’s best summer activities to beat the heat! Check them out below…
Outdoor Activities
St. Edwards Park Trail
One way to beat the heat is to get up for an early morning hike in the beautiful Austin area!
This family-friendly trail is located in northwest Austin, off Bullcreek. There are various trails available, comfortably accommodating any hiking expertise level necessary. Swimming access is available at the creek, featuring a very small but popular waterfall to cool off and take pictures. Don't forget your towel!
Austin Nature and Science Center
If hiking isn’t your favorite thing, but you still want to try to beat some of this intense heat with an early morning excursion, check out the Austin Nature and Science Center! It’s located within the Zilker Park system, and this adventure park is entirely free of charge. Wildlife, nature, and even some fossil exploration are all possible at this wonderful Austin park. So pack a snack and get those little feet trekking!
One way to beat the heat is to get up for an early morning hike in the beautiful Austin area!
This family-friendly trail is located in northwest Austin, off Bullcreek. There are various trails available, comfortably accommodating any hiking expertise level necessary. Swimming access is available at the creek, featuring a very small but popular waterfall to cool off and take pictures. Don't forget your towel!
Austin Nature and Science Center
If hiking isn’t your favorite thing, but you still want to try to beat some of this intense heat with an early morning excursion, check out the Austin Nature and Science Center! It’s located within the Zilker Park system, and this adventure park is entirely free of charge. Wildlife, nature, and even some fossil exploration are all possible at this wonderful Austin park. So pack a snack and get those little feet trekking!
Kingsbury Commons
This newly remodeled space has a variety of options for the kiddos to explore! Start early at the giant tree house on the northwest side of the park, and work towards the playground. End your day with some splash pad fun to beat the heat!
Indoor Activities
Inner Space Cavern
If the outdoors is just not cutting it right now, I mean, who blames you with this heat? Try stepping into adventure at the Inner Space Cavern! Inner Space is one of the best-preserved caverns in the state of Texas, so don’t miss their guided tours between 9am-5pm. You can explore the various cave formations, discover prehistoric animal bones, and the best part, they maintain a 70 -degree temperature inside (feels like 80 with the summer humidity) year round! You can even do a zip ride inside the cavern, but please check the schedule before you go, as the zip line is unavailable year-round. Time for adventure!
If the outdoors is just not cutting it right now, I mean, who blames you with this heat? Try stepping into adventure at the Inner Space Cavern! Inner Space is one of the best-preserved caverns in the state of Texas, so don’t miss their guided tours between 9am-5pm. You can explore the various cave formations, discover prehistoric animal bones, and the best part, they maintain a 70 -degree temperature inside (feels like 80 with the summer humidity) year round! You can even do a zip ride inside the cavern, but please check the schedule before you go, as the zip line is unavailable year-round. Time for adventure!
Kids Bowl Free
Kids Bowl Free is an amazing summer opportunity for kids ages 3-17. This program lets children bowl up to two games per day for the entire summer! This organization is providing this service to all children who sign up to give back to their community. Various bowling centers are included, so go their website and plug in your zip code to see what bowling alleys are participating in your area!
CiderCade Austin
This fun spot offers over 150 arcade games you can play for as long as you like, all for a $10 admission! Located in the heart of Downtown Austin, off Riverside, it’s an easy drive and family- friendly until 8pm. They serve pizza, soft drinks, and cider, so hop on over and treat yourself and the kiddos to some good ole arcade games!
Swimming Holes
It wouldn’t be an Austin summer without exploring at least one swimming hole before the end of summer. What more perfect way to beat the heat than with refreshing water to swim in!
Check out a few of the most family- friendly options below…
Check out a few of the most family- friendly options below…
Blue Hole Park
Described as a scenic lagoon, this swimming hole rests along the San Gabriel River in Georgetown, TX. It’s a free swimming hole, and word is that if you go early during the week, it’s not very crowded. Pack a lunch, and you can have a picnic at the park, explore a bit of the trail, and then refresh in the water before heading home!
Described as a scenic lagoon, this swimming hole rests along the San Gabriel River in Georgetown, TX. It’s a free swimming hole, and word is that if you go early during the week, it’s not very crowded. Pack a lunch, and you can have a picnic at the park, explore a bit of the trail, and then refresh in the water before heading home!
McKinney Falls State Park
This beautiful park offers plenty of hiking opportunities, nature to explore and appreciate, and beautiful falls to round it out. Swimming is permitted in Onion Creek, and children under 12 years of age are free; otherwise, a small $6 fee is collected per person. Enjoy!
This beautiful park offers plenty of hiking opportunities, nature to explore and appreciate, and beautiful falls to round it out. Swimming is permitted in Onion Creek, and children under 12 years of age are free; otherwise, a small $6 fee is collected per person. Enjoy!
Arts & Learning
Zilker Hillside Theatre
Whether you enjoy Broadway shows or watching local talent shine, consider joining the Zilker Hillside Theater for one of their free outdoor performances. Shows often start in the late evening, allowing the sun some time to cool off. You are encouraged to pack a blanket and some snacks for a fun picnic night with your little ones at Zilker Park!
Whether you enjoy Broadway shows or watching local talent shine, consider joining the Zilker Hillside Theater for one of their free outdoor performances. Shows often start in the late evening, allowing the sun some time to cool off. You are encouraged to pack a blanket and some snacks for a fun picnic night with your little ones at Zilker Park!
Austin Central Library
The Austin Central Library just recently got a makeover, and the resulting space is a magical literary space for all! There is something for everyone, offering 6 floors of resources, meeting space, and a dedicated children's corner. A patio that overlooks Shoal Creek and Lady Bird Lake is offered, so pick a book and enjoy some shared reading time with those kiddos. Be sure to stop by the Children’s Information Desk and request a pair of binoculars so the kids can peek out on the lake!
The beauty of the city of Austin brings about many diverse offerings, whether you’re looking for family fun, or just a mini-break from the littles. We hope this list provides you with some ideas to beat the summer heat. Be sure to drop a comment and let us know what you’re favorite activity was, thank you!
The Austin Central Library just recently got a makeover, and the resulting space is a magical literary space for all! There is something for everyone, offering 6 floors of resources, meeting space, and a dedicated children's corner. A patio that overlooks Shoal Creek and Lady Bird Lake is offered, so pick a book and enjoy some shared reading time with those kiddos. Be sure to stop by the Children’s Information Desk and request a pair of binoculars so the kids can peek out on the lake!
The beauty of the city of Austin brings about many diverse offerings, whether you’re looking for family fun, or just a mini-break from the littles. We hope this list provides you with some ideas to beat the summer heat. Be sure to drop a comment and let us know what you’re favorite activity was, thank you!
HealthStart Snack Science at Austin Central Library
HealthStart is partnering with the Austin Central Library to hold our Snack Science children’s health education workshop series from August 9th - September 13th, 2022. This workshop series offers young minds the “why” behind nutrition, or the science behind good health. Through fun stories, science based lessons, physical activities, and a fun snack art activity to wrap up the lesson, this workshop is sure to be a hit with your kiddos! Trying new healthy foods, or familiar foods in a new way, entices a child’s curiosity and expands their appetite for nutritious food which contributes to lifelong health. Come join us for the summer session, children ages 3-8 and parents are welcome, and you can sign up here for the next available session!
Get tickets here!
HealthStart is partnering with the Austin Central Library to hold our Snack Science children’s health education workshop series from August 9th - September 13th, 2022. This workshop series offers young minds the “why” behind nutrition, or the science behind good health. Through fun stories, science based lessons, physical activities, and a fun snack art activity to wrap up the lesson, this workshop is sure to be a hit with your kiddos! Trying new healthy foods, or familiar foods in a new way, entices a child’s curiosity and expands their appetite for nutritious food which contributes to lifelong health. Come join us for the summer session, children ages 3-8 and parents are welcome, and you can sign up here for the next available session!
Get tickets here!
Sports are one of the most fun ways to get movement in, especially in the summer. Sports are a fantastic way to keep active, meet new people, and do something new outside the ordinary routine of your day.
There are many health advantages to playing sports. When you are physically active, you get more oxygen into your brain and your heart pumps more blood to all parts of your body. This will improve your sleep and movement patterns, strengthen your immune system, and make your heart stronger and healthier. You also build strong bones and muscles, especially with sports that include weight-bearing and resistance exercises. Playing sports strengthens different parts of your body!
Of course, some people know what they like to play right away, but for other people, it can be hard to choose what they want to try, especially with a wide variety of sports options. How do you know what sports and activities suit you? First off, the whole point of choosing a sport is to enjoy your time. They are meant to be fun first and foremost. Your favorite sport might seem intimidating, but, the point is not to be good, it is to have fun! There are a lot of sports that let you participate even if you are not ready yet to compete in games and matches.
If you aren’t sure what sport is the right one for you yet, read on to learn more about your options based on your answers to the following questions.
Do I Like Playing with a Team?
There are many health advantages to playing sports. When you are physically active, you get more oxygen into your brain and your heart pumps more blood to all parts of your body. This will improve your sleep and movement patterns, strengthen your immune system, and make your heart stronger and healthier. You also build strong bones and muscles, especially with sports that include weight-bearing and resistance exercises. Playing sports strengthens different parts of your body!
Of course, some people know what they like to play right away, but for other people, it can be hard to choose what they want to try, especially with a wide variety of sports options. How do you know what sports and activities suit you? First off, the whole point of choosing a sport is to enjoy your time. They are meant to be fun first and foremost. Your favorite sport might seem intimidating, but, the point is not to be good, it is to have fun! There are a lot of sports that let you participate even if you are not ready yet to compete in games and matches.
If you aren’t sure what sport is the right one for you yet, read on to learn more about your options based on your answers to the following questions.
Do I Like Playing with a Team?
Are you a person that likes working in teams, whether on group projects or in games? Then maybe you should try out for team sports. Some sports like basketball and hockey need the whole team to strategize and work together to reach their goal. When you enroll in team sports, you can make new friends, learn how to listen to others, and build a community.
Here is a list of some great team-based sports you can consider for this summer:
Other benefits that come with team sports include:
Here is a list of some great team-based sports you can consider for this summer:
- Baseball
- Basketball
- Cheerleading
- Tennis
- Volley
- Hockey
- Soccer
- Football
- Polo
- Frisbee
- Rugby
- And Many More!
Other benefits that come with team sports include:
- Self Esteem: Not only will team sports make you feel better physically, but they can also help you grow emotionally and mentally. Winning and receiving recognition from your teammates and community boosts self esteem while also learning to recognize those who helped you succeed. Working together and creating strong relationships also boosts confidence. The skills you learn when you play team sports will benefit you in all aspects of life, leaving you more confident in what you are doing.
- Teamwork and Leadership Development: Team sports is one of the most natural ways to work together toward a common objective. You will learn how to step out of your comfort zone to listen to others, help them feel comfortable, and support each other no matter if you win or lose. You will also build leadership skills by setting an example and making decisions for the rest of your team.
If you do not like to participate in team sports, there are many other options to discover. You may already have a workout routine or an activity that you enjoy doing in your spare time. One of the great choices is to keep free play. What is free play? Shooting hoops, riding bikes, playing whiffle ball, playing tag, jumping rope, or dancing.
You might enjoy playing some individual sports and value alone time like:
Many benefits come with individual sports if that is what you prefer. Individual sports promote mental health, and you become much more resilient when you challenge yourself. You will learn to self-motivate by persisting through challenging training sessions or declines in performance and results. After all, there's no one else to blame if you're having a bad day.
But when you get to the top of the mountain or master your dance move, you will feel very self-fulfilled that your hard work has paid off. In addition, individual sports provide freedom and can be a good fit for you if you do not like to rely on others' abilities to succeed.
What Sports Can Help Me Relax?
You might enjoy playing some individual sports and value alone time like:
- Swimming
- Horseback riding
- Dancing
- Cycling
- Skating
- Running
- Martial Arts
- Rock Climbing
- And Many More!
Many benefits come with individual sports if that is what you prefer. Individual sports promote mental health, and you become much more resilient when you challenge yourself. You will learn to self-motivate by persisting through challenging training sessions or declines in performance and results. After all, there's no one else to blame if you're having a bad day.
But when you get to the top of the mountain or master your dance move, you will feel very self-fulfilled that your hard work has paid off. In addition, individual sports provide freedom and can be a good fit for you if you do not like to rely on others' abilities to succeed.
What Sports Can Help Me Relax?
Some people like sports that pump them up, and others prefer to relieve their stress through their workouts. If you need a slower pace through your exercise routine, there are many great options to choose from. These two choices can be both relaxing and rewarding:
Be Patient
Finally, be patient with the process of choosing the sport that suits you. Try to stay open-minded. It generally takes many tries for you to discover one that feels appropriate. You'll be glad you put in the time and effort when something finally clicks. It's a major step forward in developing active habits that will last a lifetime. Whatever you choose to do at the end of the day, remember to have fun!
- Yoga can help you gain flexibility, strength, balance, and endurance. In addition to its physical benefits, yoga is said to reduce anxiety and tension and promote mental clarity for many people who practice it. Check out our video on relieving stress through yoga moves.
- Hiking is a wonderful way to challenge yourself in a relaxing environment. There are trails for every hiking level in a variety of nature settings. There's always somewhere new to explore! Hiking gives you the chance to enjoy the beauty of nature and breath in fresh air, helping you to ease your mind and stay present. You can use apps like All Trails to find hiking spots near you.
- Golf is a slower paced sport great for those who are looking to take some time for themselves and relax. This sport give you the flexibility to move at your own pace and the opportunity to enjoy a beautiful green landscape in a peaceful environment. Not enough time for a full 18 holes? Try the driving range! Relieve stress by hitting a few balls and practicing your technique.
Be Patient
Finally, be patient with the process of choosing the sport that suits you. Try to stay open-minded. It generally takes many tries for you to discover one that feels appropriate. You'll be glad you put in the time and effort when something finally clicks. It's a major step forward in developing active habits that will last a lifetime. Whatever you choose to do at the end of the day, remember to have fun!
A big part of taking care of our body comes down to what we eat on a daily basis. While it can be hard to change your routine, adding vegetables and fruits into your daily take can positively impact your body.
One of the simplest methods to promote health and well-being is to eat a lot of colorful fruits and vegetables. There are at least nine primary fruit and vegetable families, each with hundreds of different plant nutrients that are helpful to one's health. The USDA suggests that you consume 5 to 9 servings of fruits and vegetables each day.
So, why and how can you add fruits and vegetables to your daily routine?
Why Add Fruits and Vegetables to your Diet?
Fruits and vegetables are a vital part of a healthy diet to build a healthy body. Fruits and vegetables energize and strengthen your whole body. It supplies your brain, bones, and muscles with many vital nutrients to keep them functioning properly.
So, what are the nutrients that vegetables are filled with that protect our brains? If you answered antioxidants, you are absolutely right. Antioxidants are essential nutrients that protect our brains from damage and pollution. Some vegetables and fruits rich with antioxidants include kale, chard, beet greens, turnip greens, mustard greens, carrots, mangos and spinach.
Bones need vitamin K and vitamin D to grow and stay strong. These vitamins make sure calcium doesn’t get used up too fast by the other parts of our bodies. In addition, vitamin K works with vitamin D to rebuild bone in your body, making your bones healthy and strong!
An essential part of our diet that makes our muscles strong and healthy is fiber. Fiber helps the fuel inside food burn more slowly and last longer. Our body needs grain foods, fruits and vegetables like rice, oats and quinoa for fiber.
Here are 10 simple tips to help you incorporate more fruits and vegetables into your daily eating.:
One of the simplest methods to promote health and well-being is to eat a lot of colorful fruits and vegetables. There are at least nine primary fruit and vegetable families, each with hundreds of different plant nutrients that are helpful to one's health. The USDA suggests that you consume 5 to 9 servings of fruits and vegetables each day.
So, why and how can you add fruits and vegetables to your daily routine?
Why Add Fruits and Vegetables to your Diet?
Fruits and vegetables are a vital part of a healthy diet to build a healthy body. Fruits and vegetables energize and strengthen your whole body. It supplies your brain, bones, and muscles with many vital nutrients to keep them functioning properly.
So, what are the nutrients that vegetables are filled with that protect our brains? If you answered antioxidants, you are absolutely right. Antioxidants are essential nutrients that protect our brains from damage and pollution. Some vegetables and fruits rich with antioxidants include kale, chard, beet greens, turnip greens, mustard greens, carrots, mangos and spinach.
Bones need vitamin K and vitamin D to grow and stay strong. These vitamins make sure calcium doesn’t get used up too fast by the other parts of our bodies. In addition, vitamin K works with vitamin D to rebuild bone in your body, making your bones healthy and strong!
An essential part of our diet that makes our muscles strong and healthy is fiber. Fiber helps the fuel inside food burn more slowly and last longer. Our body needs grain foods, fruits and vegetables like rice, oats and quinoa for fiber.
Here are 10 simple tips to help you incorporate more fruits and vegetables into your daily eating.:
- Understand your Needs : Now that you know some of the many benefits of eating vegetables and fruits on your body and health, the next step is learning how much you might need daily. Then, you can head to http://www.fruitsandveggiesmatter.gov/ to calculate your daily requirements of fruits and vegetables! The more you eat, the better, but this can be a good start.
- Set a Realistic Goal: Right now, fruits and vegetables may not be a big part of your diet, and that’s okay. You can start easy by adding an extra fruit or vegetable a day as a snack for the first while. When you are ready, just add a bit more! This is how you’ll create a healthy routine without changing too much at once.
- Hide it all Around: Sometimes, you can just add vegetables into your go-to recipes. This will help you get the fibers and nutrients you need without missing out on your favorite meals. For example, you can add an extra serving of veggies into your pasta sauce. Some great options include zucchini or grated carrots.
- Try new fruits and vegetables from the five main color groups: The most fun way to get more nutrients, vitamins and minerals is by creating various options to choose from based on the five primary color groups : red, blue, yellow, white and green. You can try a new color each week and pick your favorites.
Red fruits and vegetables include:
|
|
Blue/ Purple Fruits and Vegetables include:
- blackberries
- blueberries
- black currants
- dates
- eggplants
- grapes
- plums
- prunes
- purple figs
- raisins
White vegetables include: |
|
- cauliflower
- garlic
- mushrooms
- onions
- potatoes
- parsnips
Green vegetables and fruits include:
|
|
5. Blend in :Try a new fruit smoothie with different combinations. And don’t be afraid to throw some vegetables in there! Cucumber, beets, and frozen spinach work great for this. You can visit our recipe page for easy and fun fruit smoothies that will help you start the day right.
6. Allow someone else to do the work: Maybe you do not enjoy or know how to chop, cut, and peel vegetables and fruits. It’s okay to ask for help. You can buy pre-cut or chopped produce, so you get the final result of having your needed requirements of fruits and veggies. You can even just get prepared salads to enjoy at the end of your busy day.
7. Add your touch: There are so many fun flavors you can add to your fruits and veggies. Spice it up! Add nuts, olive oil, balsamic vinegar, and whatever else you enjoy in your salads or veggie recipes. You can also add nuts and honey to your favorite fruits.
8. Try dips: Sometimes, you just don’t enjoy the taste of certain vegetables. You can try to dip them into hummus, ranch, or your favorite dip, which will serve as a great snack. Another option is to make your own! Get some avocados, onions and tomatoes and make your own dip. You can also try dipping your fruits in peanut butter and yogurt. Check out our very own delicious spinach yogurt dip and let us know what you think.
9. Start your day right : A big boost to maintaining your routine is starting your day right. For example, you can add some strawberries and bananas to your oatmeal breakfast or have a delicious fruit smoothie for that energy boost. You can also add some vegetables to your eggs and sandwiches. Once you start doing this each morning with minor additions, you will pick it up for the rest of the day.
10. Grab and Go: Keep your vegetables and fruits in easy-to-grab places so that you can snack on them throughout the day. They serve as great snacks and boosters, which will help increase your nutrient intake without you realizing it.
It’s National Nutrition Month, so it’s a great time to think about ways you can add more nutrition into your everyday routine.. We would all love to add healthier meals to our lives using a more proactive approach to our nutritional intake.
However, life has a tendency to get in the way and leaves us without time or energy to prepare healthy and nutritious meals. Finding time in our hectic schedule is one of the most challenging aspects of sticking to a healthy eating plan, but there are techniques to make meal planning more efficient.
We want to help you plan your healthy meals with excellent tips and tricks to get you going. You can follow these simple steps to keep up with your busy days and get you to the goal you seek.
Step 1: Set an Achievable Nutritional Goal
Before we start thinking about how we are going to plan meals, we need to know exactly what we want to achieve according to our preferences and limitations. Some questions you might ask yourself in the goal-setting step include:
- Am I thinking of trying a weekly plan or something a bit more long-term?
- Do I enjoy preparing my meals way ahead of time, or do I like to be spontaneous while prepping?
- Do I enjoy cooking every day, or do I rather prepare everything once a week on an off day?
-Do I or any of my family members have any allergies or special dietary requirements?
This review will help you pinpoint what you might need and what you are able to do given your time and limitations. Once you set your goals, you will have the planning strategy to come up with a healthy game plan for the time span of your choosing.
- Am I thinking of trying a weekly plan or something a bit more long-term?
- Do I enjoy preparing my meals way ahead of time, or do I like to be spontaneous while prepping?
- Do I enjoy cooking every day, or do I rather prepare everything once a week on an off day?
-Do I or any of my family members have any allergies or special dietary requirements?
This review will help you pinpoint what you might need and what you are able to do given your time and limitations. Once you set your goals, you will have the planning strategy to come up with a healthy game plan for the time span of your choosing.
Step 2: Build a Healthy Menu
For an easy start, you can sit down for around 20 minutes each weekend and set a weekly healthy meal plan for the following week. You can use a calendar to organize and visualize your meals. To prepare your healthy menu, keep these points in mind:
1. Consider making recipes that include healthy meal components. An excellent place to start is with the Five Food Groups: vegetables, fruits, dairy products, grains, and proteins.
2. Dig into fun recipes you’ve always wanted to try. You can find recipes that match your cooking skills and preferences online. Even if you are starting as a beginner, there are many easy healthy recipes you can start working with.
3. Keep dietary restrictions in mind. Whether you are a vegan, vegetarian, or suffer from specific allergies, you can always create a perfect meal plan that matches the family’s nutritional needs while keeping in mind your limitations.
4. Think about the weather and themes. Maybe it’s rainy next week, or perhaps it’s your sibling’s birthday. You can plan according to how the week looks, whether it is a special soup that makes you feel cozy or innovative snacks for a special occasion.
5. Open the fridge and check out what ingredients you already have on hand. This will give you an idea of what you really need. Plus, it’ll save you a bit of money and grocery shopping energy for later.
6. Try to build a colorful menu, but don’t feel pressured to have something different every single day. Some days, work gets you down, and you are just too tired to cook or prepare anything, and that’s okay. While planning your menu, make space for the simple snacks and recipes that will energize you, like some oatmeal and yogurt and easy but hearty sandwiches for lunch and dinner.
1. Consider making recipes that include healthy meal components. An excellent place to start is with the Five Food Groups: vegetables, fruits, dairy products, grains, and proteins.
- Vegetables: Vegetables are rich in key nutrients such as dietary fiber, potassium, vitamins A and C as well as folate. Be sure to include veggies like Spinach, Carrots, Broccoli and Garlic in your salads, stews and sauces. Popeye was strong for a reason!-
- Fruits: Fruits always serve as a healthy snack during your day and are an important source of fiber, minerals and vitamins. You can go to your local shop to check out a wide range of fruits, from fresh to dried fruits. They can give you that push we oh so need in the mornings as well as help you keep your tummy full.
- Milk and Dairy Products: Milk and cheese are great options to have on standby for your meal planning seeing that they can provide you with calcium, vitamin D and protein. Milk can be used in drinks and a variety of healthy food recipes. Cheese is also a delicious addition to your breakfast, lunch, or dinner.
- Grains: For your lazy days, keep a stash of oatmeal and other whole-grain cereals in your kitchen. You can always spice up your breakfast with fresh nuts and berries. Keep a variety of rice on hand, including long-grain, short grain, basmati, and brown rice. Spaghetti, ziti, penne, and other kinds of pasta are excellent choices for a simple, satisfying family meal. Purchase whole-grain pasta or try spaghetti produced from legumes for an added nutritional boost. Aside from being high in nutrients and fiber, whole grains are remarkable in that they lower your risk of heart disease, diabetes type 2, strokes and reduce chronic inflammation.
- Proteins: Proteins are a must since they help you build mass, strengthen your immune system and can increase your energy throughout the day. You can get protein from animal products like meat and cheese, or by combining grains and beans. Canned lentils and kidney beans are excellent choices for your source of protein. You can put them in stews, soups, salads, and many more healthy meals. Check out this middle-eastern meal called “Moudardara”. You’ll thank me later! You can also have canned tuna for a quick and healthy dinner, as they give you the protein you need.
- You can also stock up on great additions like oil and vinegar, herbs and spices, and seeds that give your recipe the perfectly balanced and rich taste.
2. Dig into fun recipes you’ve always wanted to try. You can find recipes that match your cooking skills and preferences online. Even if you are starting as a beginner, there are many easy healthy recipes you can start working with.
3. Keep dietary restrictions in mind. Whether you are a vegan, vegetarian, or suffer from specific allergies, you can always create a perfect meal plan that matches the family’s nutritional needs while keeping in mind your limitations.
4. Think about the weather and themes. Maybe it’s rainy next week, or perhaps it’s your sibling’s birthday. You can plan according to how the week looks, whether it is a special soup that makes you feel cozy or innovative snacks for a special occasion.
5. Open the fridge and check out what ingredients you already have on hand. This will give you an idea of what you really need. Plus, it’ll save you a bit of money and grocery shopping energy for later.
6. Try to build a colorful menu, but don’t feel pressured to have something different every single day. Some days, work gets you down, and you are just too tired to cook or prepare anything, and that’s okay. While planning your menu, make space for the simple snacks and recipes that will energize you, like some oatmeal and yogurt and easy but hearty sandwiches for lunch and dinner.
Step 3: Prepare your Grocery List
Take some time to stock up on the essentials to help you get started on the menu you have set in the step prior. Keep a notebook and pen in a convenient location and add them to the list as you go through the prep. You won't have to stress about forgetting anything at the supermarket this way.
So, after setting your menu and checking your stock, add all the groceries you might need to the list. Then, check the cabinets, pantry, refrigerator, and freezer so you can check off anything that you might already have. This will help you reduce any food waste or extra costs for the week.
You can either use a cute notebook to get you going or use an application to track your grocery shopping. Some apps like “Our Groceries” and “AnyList” help you put together a great grocery list and allow multiple people to edit at the same time. Other apps like “Target’s Cartwheel” can even show you the best deals around for certain vegetables, fruits, and other items you might need for this week's meals!
Sometimes, grocery shopping can be a great hassle. So another good tip is to think about your availability for grocery shopping during the week and planning accordingly.
Step 4: Meal Prep for Busy Days
As a fellow busy person, you certainly understand the importance of prepping ahead of time to save time.. Here are some easy tips to help you on those hectic days.
- Keep it simple. Make enough during dinner time so you have leftovers for lunches throughout the week.. From there, you can keep a nice stock of snacks and easy breakfast ideas until you find meals you like.
- Prepare ingredients ahead of time. If you know you want to have chicken later on in the week, you can prepare it over the weekend. You can pre-clean and cut your vegetables and fruits and keep them in the refrigerator to use on weekdays. This will save you so much time and effort.
- Use the same ingredients more frequently. It’s okay to use the carrots and tomatoes for your salads and your dinner on different days of the week. Using the same ingredients more than once saves you prep time on busy days and money on your grocery bill. You can event swap ingredients in other recipes when it is easier and faster for you.
- Keep a well-stocked fridge and freezer. Whenever you are free, you can buy meat, vegetables, and frozen options to stock up so you aren’t scrambling to figure out something to make. You can also get ingredients that comprise an easy go-to meal to save time, like a rotisserie chicken
- Take it easy on yourself. Sometimes things don’t go as planned, and that’s okay. Your meal plan is meant to help you keep organized and see your week at a glance, not to bind you to a strict schedule — there will be days when you just don't feel like cooking, and that's fine. Being prepared allows you to get back on track the next day.
So now that you have the essential tips and tricks, you can finally plan healthy meals. This routine will turn your health planning into a beneficial habit, significantly boosting your energy and health without increasing your expenses.
