 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!
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! 
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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.
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.
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.
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
Every year we celebrate Black History Month during February. Black History Month was started by a historian named Carter G. Woodson, who believed that children should become more educated about Black history and the achievements made by Black men and women.
It has become more critical than ever to introduce children to the conversation of racial diversity. In our blog post entitled Talking To Kids About Protests and Race, we provide some resources that you can use to start having these conversations with your kids. By teaching young children about the importance of empowering and uplifting Black voices, we help foster a more inclusive generation of other races and ethnicities. In doing so, we can influence young children to create a positive future for themselves full of respect and equality for everyone. This is what builds healthy communities.
While this vital conversation about racial equality should be reinforced throughout the year, Black History Month is a great time to start having it. Here are five ideas on how you can celebrate Black History Month with the whole family:
It has become more critical than ever to introduce children to the conversation of racial diversity. In our blog post entitled Talking To Kids About Protests and Race, we provide some resources that you can use to start having these conversations with your kids. By teaching young children about the importance of empowering and uplifting Black voices, we help foster a more inclusive generation of other races and ethnicities. In doing so, we can influence young children to create a positive future for themselves full of respect and equality for everyone. This is what builds healthy communities.
While this vital conversation about racial equality should be reinforced throughout the year, Black History Month is a great time to start having it. Here are five ideas on how you can celebrate Black History Month with the whole family:
1. Visit a local museum.
Museums are a good way for you and your children to become more familiar with Black history. Many museums have special exhibits during Black History Month, where children learn about important Black historical figures and events by looking at artifacts, hearing stories, and engaging in educational play activities. Some museums even invite Black authors, artists, and scientists to come and talk about their work personally! While some museums may be closed because of the pandemic, you can often check to see if a museum is doing a virtual tour or exhibit so that your little ones can still enjoy the museum experience from home.
Microsoft has teamed up with museums and historic sites from all across the country to hold various virtual museum tours from February 1st to February 28th:
Microsoft has teamed up with museums and historic sites from all across the country to hold various virtual museum tours from February 1st to February 28th:
- Black History Month 2021 by Microsoft - Here, you can find more information about the tours and events they have organized.
- Register for Microsoft’s Black History: Virtual Museum Experience - Here, you can register for one of the listed tours or events.
2. Read a book that celebrates Black History.
For our bookworms out there, reading a book that celebrates diversity and Black History is an excellent way to celebrate the month and learn more. Reading stories about Black History allows your child to absorb information in a fun and engaging way. The books we read often contribute to the vocabulary we use, so reading books about diversity can teach your child more inclusive vocabulary. Two children’s book recommendations to celebrate Black History are A is for All the Things You Are by Anna Forgerson Hindley and A Child’s Introduction to African American History by Jabari Asim. Here is a list of children's books on race, equity, and inclusion.
3. Create a Black History Month “quilt” craft.
Quilts have a special significance in Black history because traditional African patterned quilts were often spun by Black women on plantations. Quilts were also said to have been used as secret, coded maps for the Underground Railroad. To honor both African American quilting traditions and influential figures, one craft idea that you can do with your kids is to make a “quilt”.
All you need are black, red, green, and yellow construction paper and printed-out photos of Black historical figures of your choice. Start by ripping or cutting up the red, green, and yellow construction paper into small pieces. On the black construction paper, glue down the historical figure in the middle. Your child can then design whatever pattern they would like by gluing the colored construction paper pieces on the black construction paper. They will then end up with a craft that resembles a traditional African quilt! While doing this craft, you can additionally discuss the contributions of the historical figure that is on your child’s quilt.
All you need are black, red, green, and yellow construction paper and printed-out photos of Black historical figures of your choice. Start by ripping or cutting up the red, green, and yellow construction paper into small pieces. On the black construction paper, glue down the historical figure in the middle. Your child can then design whatever pattern they would like by gluing the colored construction paper pieces on the black construction paper. They will then end up with a craft that resembles a traditional African quilt! While doing this craft, you can additionally discuss the contributions of the historical figure that is on your child’s quilt.
4. Make a traditional African American dish.
More commonly known under the name “soul foods”, African-inspired cuisine has been a favorite of people of all cultures. A good way to celebrate Black History Month is by making a delicious traditional African American dish as a family. One healthy recipe that you can try is this Turkey Sausage Stuffed Collard Green Wraps recipe by Beautiful Eats & Things. Collard greens are a staple of Southern dishes and are super nutritious as well. These leafy greens provide you with Vitamin A, Vitamin K, Vitamin C, calcium, iron, magnesium, and fiber, among many other nutrients, making this a dish that is beneficial for all of your body systems!
5. Donate and support Black-owned businesses.
If you have the means, consider donating funds to organizations like Black Lives Matter and the Equal Justice Initiative. By donating, you are able to show your support towards ending racism and empower Black voices. One other way that you can empower Black voices is by supporting their local businesses. Black-owned businesses are being affected not only because of the pandemic but also because of long-standing systemic racism. By using your buying power, you can show your support for the Black community. Here is a list of Black-owned businesses in the Austin area.
Don't forget, the conversation on race and equity doesn't have to end after February. We encourage you to continue sharing, talking, and educating yourself and your family all year long. Leave a comment and let us know what you're talking about with your little ones!
Don't forget, the conversation on race and equity doesn't have to end after February. We encourage you to continue sharing, talking, and educating yourself and your family all year long. Leave a comment and let us know what you're talking about with your little ones!
References:
Beautiful Eats & Things. (2018, February 1). Turkey sausage stuffed collard green wraps + BHM virtual potluck. https://www.beautifuleatsandthings.com/2018/02/01/turkey-sausage-stuffed-collard-green-wraps/
Carter, C. M. (2021, January 21). How to celebrate Black History Month with kids. Parents. https://www.parents.com/kids/responsibility/racism/how-to-celebrate-black-history-month-with-kids/
Celebrating Black History Month: Creative ways for schools & importance for kids, purpose. (2021, February 8). Educational Apps for Kids: Math, English, STEM | Pre-k to 3d Grade. https://www.kidsacademy.mobi/storytime/celebrating-black-history-month/
Gleason, J. (n.d.). 29 days of crafts for Black History Month. Creative Child Magazine. https://www.creativechild.com/articles/view/29-days-of-crafts-for-black-history-month
Beautiful Eats & Things. (2018, February 1). Turkey sausage stuffed collard green wraps + BHM virtual potluck. https://www.beautifuleatsandthings.com/2018/02/01/turkey-sausage-stuffed-collard-green-wraps/
Carter, C. M. (2021, January 21). How to celebrate Black History Month with kids. Parents. https://www.parents.com/kids/responsibility/racism/how-to-celebrate-black-history-month-with-kids/
Celebrating Black History Month: Creative ways for schools & importance for kids, purpose. (2021, February 8). Educational Apps for Kids: Math, English, STEM | Pre-k to 3d Grade. https://www.kidsacademy.mobi/storytime/celebrating-black-history-month/
Gleason, J. (n.d.). 29 days of crafts for Black History Month. Creative Child Magazine. https://www.creativechild.com/articles/view/29-days-of-crafts-for-black-history-month
The loveliest day of the year is just around the corner! That’s right. It’s Valentine’s Day! Valentine’s Day is such a special time of the year because we get to show the ones we love how much we cherish and appreciate them.
If you’re still thinking about the perfect gift for your Valentine, don’t worry because HealthStart is here to help! Nothing says “I love you” more than some sweet and healthy treats that are easy to make, packed with nutrients, and full of love! These treats are a fantastic way to make some lovely memories with your little ones and will definitely be something the whole family can enjoy together!
Here are 8 Healthy Valentine’s Day Treats:
If you’re still thinking about the perfect gift for your Valentine, don’t worry because HealthStart is here to help! Nothing says “I love you” more than some sweet and healthy treats that are easy to make, packed with nutrients, and full of love! These treats are a fantastic way to make some lovely memories with your little ones and will definitely be something the whole family can enjoy together!
Here are 8 Healthy Valentine’s Day Treats:
1. Healthy Raspberry Dark Chocolate Bark
I don’t know if it’s just me, but chocolate is a must on Valentine’s Day! With only six ingredients needed, this Healthy Raspberry Dark Chocolate Bark recipe by Amy’s Healthy Baking is easy to make with your little ones. The combination of unsweetened chocolate, sea salt, almonds, and raspberries is not only delicious but provides you with so many nutrients as well. Together, the almonds, raspberries, and dark chocolate create a treat rich in healthy fats, fiber, antioxidants, and vitamins, all of which make our hearts stronger!
2. Whole Wheat Strawberry Beet Muffins
Nothing beats waking up to a yummy and colorful treat for Valentine’s Day breakfast! These Whole Wheat Strawberry Beet Muffins by Super Healthy Kids are so fluffy, taste super sweet and have the nourishing benefits of both the strawberries and the hidden ingredient - beets! Beets contain potassium, anti-inflammatory antioxidants, and folate, which is beneficial for growth, and the strawberries provide our bodies with Vitamin C and antioxidants. The bright pink and red colors of the strawberries and beets are perfect for the occasion and are a great way to start your love-filled Valentine’s Day!
3. Tomato and Cheese Hearts
Now, this wouldn’t be a list of Valentine’s Day treats without one being heart-shaped to symbolize your love! Super simple to make, these Tomato and Cheese Hearts are an excellent source of Vitamin C, Vitamin A, Vitamin K, and potassium, which are essential nutrients in keeping your heart and bones healthy. All you need are two grape tomatoes, each cut at a 45-degree angle, to make the heart, sliced cheese to make the arrow tip and end, and a toothpick to put it all together. This would be perfect as an afternoon snack, and your little ones will be so excited to devour these cute and nutritious love arrows!
4. Acai Dark Chocolate Truffles
I think it might be love at first taste with these Acai Dark Chocolate Truffles by Food Revolution! While most truffles get their creamy texture from milk, these decadent truffles melt in your mouth thanks to a very special ingredient - avocados. Avocados provide our bodies with vitamins, potassium, heart-healthy Omega-3 fatty acids, and fiber, and are known to lower cholesterol levels. By eating these chocolatey balls of goodness, covered in antioxidant-rich acai powder, not only will your stomachs be super happy, but your hearts will too!
5. Strawberry Roses
Roses have become a staple flower on Valentine’s Day, but do you know what’s even better than traditional roses? That’s right - edible roses! These Strawberry Roses by Eats Amazing are a fun combination of food and crafts that you can do with your little ones. All you need are large strawberries, raisins, a silicone flower pot cake case, and a cake pop stick! While you cut up the strawberries to make a rose, your kiddos can help you out by filling up the pots with the raisin “dirt.” After you’re done, you have these cute little roses that are a perfect treat, packed with vitamins and nutrients for your kids!
6. Chocolate Covered Strawberry Ladybugs
I think Valentine’s Day is so much more fun with a little critter friend by your side! These Chocolate Covered Strawberry Ladybugs by Princess Pinky Girl are a super simple snack idea that your kids will love eating! With just four ingredients - strawberries, chocolate, candy eyes, and licorice - you and your little ones can celebrate Valentine’s Day by decorating these little love bugs together!
7. Raspberry & Vanilla Popcorn
Perfect for a Valentine’s Day movie night, this 3 minute Raspberry & Vanilla Popcorn recipe by My Fussy Eater will satisfy your sweet and salty cravings while watching your family’s favorite movie! Plus you are getting lots of beneficial fiber from the popcorn. All you need is a brown paper bag, popcorn kernels, honey, vanilla extract, and freeze-dried raspberries. Start by placing the popcorn kernels in the brown paper bag and microwaving for about 2 minutes. After it’s done, pour the honey and vanilla extract mixture over the popcorn and add the nutritious raspberries on top. Give the popcorn a nice mix, and you’re all done! You can even customize your popcorn to your taste by trying different freeze-dried fruits.
8. Fruit & Yogurt Parfait
To top off your perfect Valentine’s Day, this Fruit & Yogurt Parfait is a pretty and nutritious dessert for your little ones to enjoy. All you need is yogurt, granola, and fresh strawberries or raspberries. Layer the granola, vanilla yogurt, and your choice of either strawberry or raspberry yogurt in a cup to make this super festive pink treat for the day of love. A good tip is to use greek yogurt if you’re looking for that extra source of protein. Finish off your perfect parfait by decorating it with strawberries or raspberries and some heart sprinkles!
We've got a lot more tips and tricks to share with you. Be sure to subscribe to our blog to get notified every time a new blog post is released!
We've got a lot more tips and tricks to share with you. Be sure to subscribe to our blog to get notified every time a new blog post is released!
The month of February is here, and I think we are all feeling a little more love in the air! What better way to get into the spirit of love than to make sure that we are taking care of our hearts.
The heart is a muscular organ of the body’s circulatory system and is only about the size of a fist! Despite its size, the heart plays a significant role because of its ability to pump blood throughout your body. This ensures that you are getting the oxygen and nutrients you need to stay healthy. With a role this special, it is important that we are taking extra good care of our hearts!
Here are 6 Ways to Take Care of Your Heart:
The heart is a muscular organ of the body’s circulatory system and is only about the size of a fist! Despite its size, the heart plays a significant role because of its ability to pump blood throughout your body. This ensures that you are getting the oxygen and nutrients you need to stay healthy. With a role this special, it is important that we are taking extra good care of our hearts!
Here are 6 Ways to Take Care of Your Heart:
1. Stay active.
A great way to keep your heart strong is to make your heart beat fast for at least 60 minutes a day! There are so many fun outdoor and indoor activities that you can do as a family to keep your bodies moving and your heart pumping. Going for a walk, riding bikes, or playing tag outdoors are exciting ways to get fresh air, spend some quality time with your little ones, and allows the whole family to keep their hearts healthy.
Even on days when the weather isn’t cooperating, you can still stay active with indoor exercise activities. Having a dance party, doing a scavenger hunt, or jumping rope are great ways to let your kids move around the house and use their energy. In our Muscles That Always Move Snack Science video, you can learn more about the heart muscle and a fun Dance Attack Game that works to get your hearts pumping!
Even on days when the weather isn’t cooperating, you can still stay active with indoor exercise activities. Having a dance party, doing a scavenger hunt, or jumping rope are great ways to let your kids move around the house and use their energy. In our Muscles That Always Move Snack Science video, you can learn more about the heart muscle and a fun Dance Attack Game that works to get your hearts pumping!
2. Drink lots of water.
Did you know that when we breathe or use the restroom, our bodies are actually losing water? Water makes up approximately 70% of our body weight. Every organ in the body needs water to do its job properly. Although you can’t see it, your heart is constantly working to pump about 2000 gallons of blood a day. That can be super tiring! So to make it easier for your heart to plump all of that blood, it’s important to stay hydrated. When you become dehydrated, your blood thickens, making it hard for your blood to flow smoothly throughout your body. Because of this, your heart will have to work harder to overcome this resistance to blood flow. Drinking lots of water keeps your body hydrated, which means you are consuming more water than you are losing.
Getting into the habit of drinking water when you wake up, exercise, eat a meal and before you sleep is super important. Sometimes it can be challenging to get your little ones to drink more water, but never fear HealthStart is here with 5 Ways to Help Your Child Drink More Water! Remember that when you stay hydrated, your heart can do its job effectively!
Getting into the habit of drinking water when you wake up, exercise, eat a meal and before you sleep is super important. Sometimes it can be challenging to get your little ones to drink more water, but never fear HealthStart is here with 5 Ways to Help Your Child Drink More Water! Remember that when you stay hydrated, your heart can do its job effectively!
3. Eat heart-healthy foods.
What we eat plays a significant role in our heart health! Many foods out there can affect blood pressure, cholesterol levels, and risk of inflammation, which can substantially increase our risk for heart disease. When we eat foods that look a lot like they did in nature, meaning no one has done much to them, they have FIBER. Fruits, vegetables, and nuts are great heart-healthy foods with vitamins, minerals, and slow-burning fiber, providing your body with long-lasting energy. Fiber-rich foods are especially important for the heart because fiber helps regulate your blood sugar, lower blood pressure and cholesterol levels, and are a good source of antioxidants.
Foods that contain omega-3 fatty acids, such as cold-water fish like salmon, flaxseeds and walnuts are also beneficial for the heart, as omega-3 fatty acids can lower blood fats called triglycerides. Omega-3 fatty acids also reduce blood pressure by keeping your arteries free of plaque and reduces inflammation. Check out this delicious Herby Avocado Hummus recipe for one snack idea that includes ingredients rich in fiber, antioxidants and omega-3 to keep your heart strong!
Foods that contain omega-3 fatty acids, such as cold-water fish like salmon, flaxseeds and walnuts are also beneficial for the heart, as omega-3 fatty acids can lower blood fats called triglycerides. Omega-3 fatty acids also reduce blood pressure by keeping your arteries free of plaque and reduces inflammation. Check out this delicious Herby Avocado Hummus recipe for one snack idea that includes ingredients rich in fiber, antioxidants and omega-3 to keep your heart strong!
4. Get adequate sleep.
Sometimes it can be super tempting to stay up a little later to do something we like, such as watching a show or playing. However, not getting enough sleep at night not only makes you super tired throughout the next day but it doesn’t allow your body and organs to properly rest and recover. When we get enough sleep, our organs and muscles become well rested too! Sleep allows us to grow, think better, feel happier, and makes our immune system stronger so that it can fight off the germs that make us sick.
The National Sleep Foundation guidelines for hours of sleep vary for different age groups. It is essential for our heart health that we meet those recommended hours as much as possible. Having a consistent sleep schedule every night, avoiding eating close to bedtime, avoiding the use of electronic devices for at least 30 minutes before bed, and creating a relaxing environment makes it easier to fall asleep!
The National Sleep Foundation guidelines for hours of sleep vary for different age groups. It is essential for our heart health that we meet those recommended hours as much as possible. Having a consistent sleep schedule every night, avoiding eating close to bedtime, avoiding the use of electronic devices for at least 30 minutes before bed, and creating a relaxing environment makes it easier to fall asleep!
5. Limit screen time.
The use of technology has become prominent in many of our lives. It is a source of entertainment and connection for ourselves and our kids. As much as technology is great in keeping us up to date and connecting us with other people, it is important to limit electronic use to a moderate amount. Excessive screen time can lessen the amount of physical activity we do and can affect sleep schedules - both of which play a role in heart health, as mentioned above! There are ways to create healthy technology habits in your home through repurposing or limiting screen time. HealthStart has 8 tips in helping you create these healthy habits here: How to Limit (or Repurpose) Your Child’s Screen Time.
6. Reduce stress with a positive mindset.
Research has shown that having a positive outlook by being optimistic, cheerful, and grateful can be heart-protective. When we feel negative emotions, our bodies release stress hormones that can result in higher heart rates and higher blood pressure. Stress is an everyday experience, but with a positive outlook on life, we can build better coping strategies to better manage our stressors.
One way to increase positivity in your life is by keeping a gratitude journal where you can write about the things that made you happy or the things you are thankful for each day. You can also make it a way to bond with the whole family by telling each other about the good things you all wrote down! Learn more about stress and ways to mediate stress by watching our Health Science Videos What is Stress? and Mediate the Stress Away.
One way to increase positivity in your life is by keeping a gratitude journal where you can write about the things that made you happy or the things you are thankful for each day. You can also make it a way to bond with the whole family by telling each other about the good things you all wrote down! Learn more about stress and ways to mediate stress by watching our Health Science Videos What is Stress? and Mediate the Stress Away.
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References
10 ways to keep your child's heart healthy. (n.d.). Children’s Health – Making Life Better for Children in Texas. https://www.childrens.com/health-wellness/10-ways-to-keep-your-childs-heart-healthy
Dowshen, S. (2018, May). Your heart & circulatory system (for kids). Nemours KidsHealth - the Web's most visited site about children's health. https://kidshealth.org/en/kids/heart.html
H. (2019, March 8). The importance of water. The Heart Foundation. https://theheartfoundation.org/2019/03/08/the-importance-of-water/
Suni, E. (2020, July 31). How much sleep do we really need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
Tello, M. (2019, March 6). A positive mindset can help your heart. Harvard Health Blog. https://www.health.harvard.edu/blog/a-positive-mindset-can-help-your-heart-2019021415999
University of Wisconsin Hospitals and Clinics Authority. (2014, April 9). 10 ways to take charge of your heart health. UW Health. https://www.uwhealth.org/go-red/10-ways-to-take-charge-of-your-heart-health/10543
10 ways to keep your child's heart healthy. (n.d.). Children’s Health – Making Life Better for Children in Texas. https://www.childrens.com/health-wellness/10-ways-to-keep-your-childs-heart-healthy
Dowshen, S. (2018, May). Your heart & circulatory system (for kids). Nemours KidsHealth - the Web's most visited site about children's health. https://kidshealth.org/en/kids/heart.html
H. (2019, March 8). The importance of water. The Heart Foundation. https://theheartfoundation.org/2019/03/08/the-importance-of-water/
Suni, E. (2020, July 31). How much sleep do we really need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
Tello, M. (2019, March 6). A positive mindset can help your heart. Harvard Health Blog. https://www.health.harvard.edu/blog/a-positive-mindset-can-help-your-heart-2019021415999
University of Wisconsin Hospitals and Clinics Authority. (2014, April 9). 10 ways to take charge of your heart health. UW Health. https://www.uwhealth.org/go-red/10-ways-to-take-charge-of-your-heart-health/10543
In today’s society, technology and the media are a big part of our lives, and for a good reason. Technology is an excellent source of entertainment, information, and--perhaps most importantly--connection to others. Technology helps us stay together, even when our current circumstances in the COVID-19 pandemic are keeping us socially distanced. But as wonderful as technology is, too much screen time isn’t good for children.
Research has shown that increased use of electronic devices could be detrimental to children’s health and wellbeing. Extended periods of screen time have been linked to sleep problems and eye strain. Video games, TV shows, and mobile devices also keep children sedentary instead of active, which increases the risk of obesity. According to some research, excessive electronic device use is correlated with poorer academic performance. Not to mention all of the benefits that more stimulating activities (sports, creative projects, or imaginative play) have on children’s cognitive, language, and social-emotional development that electronic activities do not.
For growing brains and bodies, it’s best to have a balance between technology and technology-free playtime. But with “gadgets and gizmos aplenty,” how do we keep our kids from wanting more?
Here are eight tips for creating healthy technology habits in your home.
Research has shown that increased use of electronic devices could be detrimental to children’s health and wellbeing. Extended periods of screen time have been linked to sleep problems and eye strain. Video games, TV shows, and mobile devices also keep children sedentary instead of active, which increases the risk of obesity. According to some research, excessive electronic device use is correlated with poorer academic performance. Not to mention all of the benefits that more stimulating activities (sports, creative projects, or imaginative play) have on children’s cognitive, language, and social-emotional development that electronic activities do not.
For growing brains and bodies, it’s best to have a balance between technology and technology-free playtime. But with “gadgets and gizmos aplenty,” how do we keep our kids from wanting more?
Here are eight tips for creating healthy technology habits in your home.
1. Allocate a limited amount of time for screens.
Talk to your family about limiting electronic use and agree on a daily limit. The American Academy of Pediatrics suggests limiting screen time to one hour for children 2-5 years old. There isn’t a recommended threshold for children older than 5, but screen time should still be limited as much as possible. If your child needs more structure, you can even establish different limits on different devices, such as 30 minutes of TV per day plus 30 minutes of tablet time. Explain to your child why the limitation has been set; it’s to give them plenty of time to move their bodies and play by themselves and with others!
2. Establish “no screen zones” in your home.
Try to keep all devices in shared spaces, such as the living room. Keep devices, including TVs, gaming consoles, tablets, and computers, in these shared spaces. It’s also essential to establish “no screen zones” in your child’s bedroom and other areas of the home as you see fit, such as the dining room. This helps you enforce the limitations on your child’s screen time and also keeps your child from isolating themselves for long periods in their room. It also allows you to monitor their screen time so you can help keep them safe online.
3. Model good technology habits.
As with all behaviors, like eating and sleeping, you are your child’s primary example for good technology habits. A good balance can be challenging to achieve, as work-from-home directives may force you to be on your personal computer for eight hours of the day. However, when you aren’t working, try to avoid scrolling through your social media or bingeing Netflix shows, especially in front of your child. Instead, model good habits by putting your phone away in no screen zones and engaging with your child in device-free activities, like cooking or playing a board game.
4. Encourage creative activities and free play.
If possible, set aside time in your day to create activities for your child that involve imaginative play. The idea is to encourage your child to learn how to play by themselves by creating their own activities, such as building a castle out of blocks or playing “restaurant” or “school” with their stuffed animals. The best way to do this is to show them how to play and provide them with some mindful toys that enhance these activities. These toys don’t have to be expensive; for example, you might give your child a whiteboard and some dry erase markers if they like to play “school.” Studies have shown that free play has amazing benefits for development. Check out our blog post on “The Science of Children’s Play (Pt. 1)” to learn more about the importance of free play. That way, when you need solo work time, your child knows how to create their own independent fun, and you don’t need to use your devices as your babysitters.
5. Repurpose screen time by making it educational.
Try to choose TV shows, online games, or Youtube videos that are educational or have redeeming qualities. For example, some TV programs on PBS Kids teach verbal, language, math, or behavioral skills. There are also many free STEM-related games online. Our Snack Science Video Series (SSVS) uses science to teach children skills to prevent disease and create lifelong health and wellbeing. SSVS and similar online content help repurpose screen time because they provide access to learning activities that children can do once they finish watching the videos. Our Snack Science series includes movement activities like yoga, art projects, and recipe ideas that help children engage in tactile and kinesthetic learning, which is essential for their development. Click here to watch HealthStart's Snack Science Video Series.
6. Set aside family time.
In addition to having places in your home that are free from technology, you should also designate a time for your family to interact without the distractions of technology. Mealtime is a great time to put all devices away. Try to discourage your child from watching shows or movies while eating meals or playing on the iPad at the dinner table. This is important for several reasons. First, it helps your child become a more mindful eater and allows them to pay attention to their meal. Second, it creates time and space for family connection. If possible, try to set aside one meal a day as the designated “family meal” where everyone eats together and engages with one another. If busy schedules don’t allow for this, try for several days out of the week.
7. Don’t use technology to reward or punish your child.
Though there is some controversy on the subject, using technology as a reward or punishment only makes it more prominent in your home. Try to stick to your technology time limit every day. Be cautious in offering more time to encourage good behavior or take away devices to punish bad behavior. Instead, try to use positive verbal reinforcement as much as possible to help guide your child’s behavior. Not every day will be ideal, and that’s okay, too! It’s about creating healthy boundaries for your child, not making every single day perfect.
8. Get outside.
It’s always important to get kids outside and encourage them to move their bodies. Though the pandemic makes this more challenging and limits social activities like sports teams, swim lessons, and playground play-dates, there are still many activities that can be done outside. Family hikes, dog walks, and bike rides in isolated areas are excellent ways to be in nature and socialize without electronics. Encourage your child to engage in solo outdoor activities, too, like blowing bubbles, drawing with sidewalk chalk, or building fairy houses. Picnics and gardening are also great ways to get some sunshine. Just don’t forget your sunscreen!
Did you try any of these tips? Let us know in the comments below if they worked for you, and feel free to share your own tried and true methods for creating healthy screen time habits!
References
Lee, K. (n.d.). Cutting Down Screen Time Means Better Health and Grades for Kids. Retrieved from https://www.verywellfamily.com/cut-kids-screen-time-for-health-621154#citation-6
Mason, R. (2016, May 31). Screen Time and Kids: Tips to Cut Back Without a Fight. Retrieved from https://www.webmd.com/parenting/guide/kids-screen-time#1
Media and Young Minds. (2016). Pediatrics, 138(5). doi: 10.1542/peds.2016-2591
Morin, A. (2020, January 8). 10 Tips for Limiting Your Child's Screen Time. Retrieved from https://www.verywellfamily.com/tips-for-limiting-electronics-and-screen-time-for-kids-1094870
Lee, K. (n.d.). Cutting Down Screen Time Means Better Health and Grades for Kids. Retrieved from https://www.verywellfamily.com/cut-kids-screen-time-for-health-621154#citation-6
Mason, R. (2016, May 31). Screen Time and Kids: Tips to Cut Back Without a Fight. Retrieved from https://www.webmd.com/parenting/guide/kids-screen-time#1
Media and Young Minds. (2016). Pediatrics, 138(5). doi: 10.1542/peds.2016-2591
Morin, A. (2020, January 8). 10 Tips for Limiting Your Child's Screen Time. Retrieved from https://www.verywellfamily.com/tips-for-limiting-electronics-and-screen-time-for-kids-1094870
It’s that special time of year, full of Christmas lights, singing carols, and cozying up by the fire. With current guidelines around COVID-19, there may be some holiday traditions that you and your family are foregoing this year to stay safe, so we've made a list of 8 ways you can celebrate this holiday season all from the safety and comfort of your own home.
Here are 8 Ways to Celebrate this Holiday Season at Home:
Here are 8 Ways to Celebrate this Holiday Season at Home:
1. Bake Cookies (or other treats)
Baking cookies is a great tradition made for at-home holiday fun. It’s not just about making cookies, but about spending quality time with your little ones creating something beautiful and delicious together. In fact, we have some excellent recipes for you and your family to try at home this season on our recent blog post 6 Healthy Holiday Treats. If you want to share your holiday goodies with loved ones, you can also create and send, or drop off the cookies you made to your friends and family. Just make sure that you and your little one wash your hands before making the cookies and package them up for a safe and delicious bag of treats.
2. Decorate Your Space
Another way to get festive and bring in the holiday spirit is by decorating your home! Just because extended family and friends may not be visiting this year, that doesn't mean you shouldn’t create a holiday wonderland for you to enjoy. This is a great activity to get your kids involved. One of my favorite holiday traditions is turning on some Christmas music and decorating the tree as a family. You can even get craft and make your own holiday decorations!
3. Watch Holiday Light Shows Online
There’s always been tons of fun opportunities to see beautiful holiday light displays in the community. While you can still safely drive around and look at lights in your neighborhood, the pandemic has caused many public holiday events and activities to transform. Thankfully many holiday light shows can be seen from the comfort of your home! Here’s a list of virtual holiday light shows your whole family will be sure to enjoy. Feeling a bit stir crazy? Well, you can also consider a drive-thru holiday light show as well, as this allows you and your little one to view light shows from the safety of your car.
4. Make & Send Letters
Letters are a great way to show those you love that you are thinking of them, and what could be more fun than making your own! You can use colorful paper, markers, stickers, stamps, you name it. Feel free to get creative and use whatever you have on hand to craft a personalized card for friends and family. Plus, spreading joy and holiday cheer is good for your health! Your child will love making these cards, and you can even have them make one for Santa or too! If you are planning on mailing cards to your friends and family, think about including a family photo so they can see your smiling faces.
5. Take Family Pictures
Speaking of family photos, taking holiday family pictures are an excellent way to celebrate this special time of year and make memories. Gather up the family and put on your favorite holiday sweaters for a fun photo shoot at home. No fancy equipment needed! You can simply use your phone camera and set a timer or you could use a camera if you have one with a tripod. If you want to get creative, try decorating your picture's background with holiday decorations or adding stickers to your photo to make it even more festive. Pets can also join in on the fun. Just remember to have fun and be patient. It may take a couple of shots to get the perfect picture.
6. Plan a Holiday Zoom
Share in the holiday celebration with your family and friends by planning a holiday Zoom (or any video-chatting platform) meeting with those you may not be able to see in person this year. Your kids love seeing the special people in their life and sharing all of the holiday fun they’ve been having, like their favorite present or the treats they made. If your family doesn't know how to set up a zoom session, you can host the meeting and share the link so that they can simply just join by clicking the link. Meeting on Zoom is a great way to share the holiday joy with your friends and family in a safe way!
7. Have a Holiday Movie Marathon
Since we will most likely be hanging out at home this season, what better way to escape into a magical holiday experience than with a good holiday movie. Many streaming platforms such as Netflix, Hulu, and Amazon Prime have already added plenty of holiday movies for you and your little one to enjoy. You can have a movie marathon at home with your family, and if you have Netflix, you can host a virtual movie night with your friends and family through TeleParty, formally known as Netflix Party. This free Google Chrome extension allows users to synchronize viewing with friends and chat while watching together. See our list above for our favorite holiday movies streaming for free.
8. Build a Gingerbread House
Building a gingerbread house is a tradition for many families during the holiday season, but have you ever made your own gingerbread house instead of using a store bought kit? Store-bought gingerbread houses aren’t known for packing in many nutrients, however, if you make your own gingerbread house, you can make it as nutritious and delicious as you want! Try adding fruits for color instead of candy, and coconut flakes as snow instead of icing. You can even use graham crackers for the structure of your “gingerbread” house. Read more from Jacquie Fisher on various ways you can make healthy gingerbread houses here.
We hope your holiday season is filled with joy! If you loved this blog post then make sure to share it with your friends and family. We've got a lot more tips and tricks to share with you. Be sure to subscribe to our blog to get notified every time a new blog post is released.
Happy holidays!
Happy holidays!
