 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 ActivitiesSt. 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!  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!
|
|
|
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.
With the Winter season upon us, it can be more challenging to find ways to stay active when all you want to do is sleep. However, here at HealthStart, we embrace this challenge as a way to get creative and find new fun and safe ways to stay active indoors and outdoors when it’s cold. So, here are some helpful and fun tips for staying active this chilly season!
Indoor Activities
Dancing
Put on or sing your favorite songs and just dance! This fun activity requires no equipment, and you can do it inside or outside. Dancing is also a great way to get your heart pumping. Do it alone, or with friends and family. Either way, it’ll be hard not to be smiling after. So just put on your favorite jam, get your family, and dance to the rhythm.
You can also try a fun game with your family called the Dance Attack Game. It’s pretty simple: you dance, dance, dance until the DJ at home stops the music, then everyone has to freeze! You cannot move till you hear the music again. Take a moment to notice if your heart is beating faster. Whoever keeps dancing when the music is going and stops when it’s not there wins.
Put on or sing your favorite songs and just dance! This fun activity requires no equipment, and you can do it inside or outside. Dancing is also a great way to get your heart pumping. Do it alone, or with friends and family. Either way, it’ll be hard not to be smiling after. So just put on your favorite jam, get your family, and dance to the rhythm.
You can also try a fun game with your family called the Dance Attack Game. It’s pretty simple: you dance, dance, dance until the DJ at home stops the music, then everyone has to freeze! You cannot move till you hear the music again. Take a moment to notice if your heart is beating faster. Whoever keeps dancing when the music is going and stops when it’s not there wins.
House Balloon Games
There are so many games you can play right inside your house in the cold. All you need are some balloons, and you will have a world of games to discover with your family. One of the classic games to enjoy is “Don’t Let the Balloon Touch The Ground.” It is as fun as it sounds: you throw the balloon among your friends or family, and you must never let it touch the ground. This keeps you moving and jumping to follow that balloon and throw it as hard as you can.
Another game you can play with balloons is “Balloon Blow.” Every player gets their balloon, and the trick is to blow it to the finish line. The player who gets their balloon to the finish line first wins. You need to crawl A LOT to do this, which will make your upper body and core much stronger than when you first started.
Another great balloon game is “Balloon Foot Balance.” All players should lay down on the floor with their legs up and try to balance their balloons. Watch out; it is not as easy as it sounds. This balloon game requires much concentration and will strengthen your core along the way.
There are so many games you can play right inside your house in the cold. All you need are some balloons, and you will have a world of games to discover with your family. One of the classic games to enjoy is “Don’t Let the Balloon Touch The Ground.” It is as fun as it sounds: you throw the balloon among your friends or family, and you must never let it touch the ground. This keeps you moving and jumping to follow that balloon and throw it as hard as you can.
Another game you can play with balloons is “Balloon Blow.” Every player gets their balloon, and the trick is to blow it to the finish line. The player who gets their balloon to the finish line first wins. You need to crawl A LOT to do this, which will make your upper body and core much stronger than when you first started.
Another great balloon game is “Balloon Foot Balance.” All players should lay down on the floor with their legs up and try to balance their balloons. Watch out; it is not as easy as it sounds. This balloon game requires much concentration and will strengthen your core along the way.
Yoga
Yoga is a great physical activity that requires little equipment. Doing it can benefit your muscles as well as your cardiovascular health. Yoga benefits not only your body but your mind as well. Practicing yoga can make you feel more open-minded and relaxed. Yoga also helps lymph flow throughout your body to remove germs and toxins from your body. If you want to learn some beginner Yoga moves to get your lymph flowing, you can check out our Snack Science Video and try them with us.
Yoga is a great physical activity that requires little equipment. Doing it can benefit your muscles as well as your cardiovascular health. Yoga benefits not only your body but your mind as well. Practicing yoga can make you feel more open-minded and relaxed. Yoga also helps lymph flow throughout your body to remove germs and toxins from your body. If you want to learn some beginner Yoga moves to get your lymph flowing, you can check out our Snack Science Video and try them with us.
Active housework like sweeping or vacuuming
Doing active chores like mopping or sweeping can be an excellent way to stay active while also being productive. You can even make a game out of it, like by doing it faster or making it into a family competition. The person who finishes their chore first wins it all.
Now’s the time to go through your own bedroom, clear out your cool toys and clothes, and discover just exactly what your room holds. You can put some fun music to listen to while you go around the room. Then, you can play and see who can clear out their space first. You can even redesign your room to make it more fun.
Doing active chores like mopping or sweeping can be an excellent way to stay active while also being productive. You can even make a game out of it, like by doing it faster or making it into a family competition. The person who finishes their chore first wins it all.
Now’s the time to go through your own bedroom, clear out your cool toys and clothes, and discover just exactly what your room holds. You can put some fun music to listen to while you go around the room. Then, you can play and see who can clear out their space first. You can even redesign your room to make it more fun.
Create a home gym
Putting together an at-home gym is a creative way to get exercise. It doesn’t have to be expensive; you can use objects like books around the house as weights . Books are good for both the brain and the body. You can also use extra mats or rugs as yoga mats. You can also use simple items to keep the fun alive. For example, you can create a “move jar” where each slip of paper tells you to move a certain way. You might need to crawl or quack like a duck. You have to do precisely what the paper says to win.
Putting together an at-home gym is a creative way to get exercise. It doesn’t have to be expensive; you can use objects like books around the house as weights . Books are good for both the brain and the body. You can also use extra mats or rugs as yoga mats. You can also use simple items to keep the fun alive. For example, you can create a “move jar” where each slip of paper tells you to move a certain way. You might need to crawl or quack like a duck. You have to do precisely what the paper says to win.
Outdoor Activities
Play short games or sports
Playing shorter and fast-moving games when it’s cold outside can help you minimize your time spent in freezing temperatures and also keep you moving when it’s chilly. Some games you could play are tag, hopscotch, red light green light, and Marco polo. You could also play sports like soccer or football. Not only is this a good activity when it’s cold, but it can help bring competitive fun into family activities. Playing sports will make you warm and energetic in the cold season.
Playing shorter and fast-moving games when it’s cold outside can help you minimize your time spent in freezing temperatures and also keep you moving when it’s chilly. Some games you could play are tag, hopscotch, red light green light, and Marco polo. You could also play sports like soccer or football. Not only is this a good activity when it’s cold, but it can help bring competitive fun into family activities. Playing sports will make you warm and energetic in the cold season.
Running or Walking
Running and walking can still be enjoyable in the cold! It is just important to remember to wear layers to stay warm. Hand and ear warmers can also be helpful to wear when it gets to freezing temperatures.
A walk or run is a great way to warm up in the cold. If you are wearing good clothes, you will definitely enjoy the natural breeze and colors of winter. You can walk with your pet, siblings, friends, or family.
Running and walking can still be enjoyable in the cold! It is just important to remember to wear layers to stay warm. Hand and ear warmers can also be helpful to wear when it gets to freezing temperatures.
A walk or run is a great way to warm up in the cold. If you are wearing good clothes, you will definitely enjoy the natural breeze and colors of winter. You can walk with your pet, siblings, friends, or family.
Bundle up and go biking
Biking is a healthy activity that is also an exciting way to explore nature or just see more
around the neighborhood. Biking in the winter can often be cold, but it can still be an enjoyable way to exercise if you bundle up in layers like coats, ear warmers, gloves, and thick clothing. You can discover and explore the neighborhood around you on your bike in a safe and fun way.
Biking is a healthy activity that is also an exciting way to explore nature or just see more
around the neighborhood. Biking in the winter can often be cold, but it can still be an enjoyable way to exercise if you bundle up in layers like coats, ear warmers, gloves, and thick clothing. You can discover and explore the neighborhood around you on your bike in a safe and fun way.
Even though staying active when it’s cold can seem to be a challenge, following some of these really easy tips can help make it more fun and inclusive for the whole family. You will definitely enjoy and appreciate the cold more when you try these options inside and outside with your loved ones.
Thanksgiving is the perfect time of year to spend quality time with family and loved ones. Although most common Thanksgiving traditions include eating a family meal, watching football, and cooking together, there are lots of other activities to do as a family! From arts and crafts to fun recipes, here are some fun ideas to get you and your family in a giving spirit this holiday season.
1. Make a list of what you’re thankful for
Thanksgiving is a great reminder to think about what you’re thankful for! Make a list of all the things you are grateful for this year. There’s no wrong answer here! It’s always good to be thankful for things like “family” or “food,” but you can also get more specific like “my mom reading to me before I go to bed.” It’s an even better activity to do as a family because you can share your lists and bond over what you’re all thankful for. Try and get creative! Make this Thankful Pie, a simple craft you can do to remind yourself what you are thankful for.
2. Make a turkey veggie tray
Although many Thanksgiving dishes are thought of as complicated and hard to make, there are many simple and healthy dishes that the whole family can contribute to. For example, a turkey-shaped veggie tray is a fun, creative, and healthy dish to make. Many veggies like celery, spinach, and cabbage are all in season during November, so make sure to incorporate those to make your turkey extra fresh and yummy!
Kids are more likely to eat fruits and vegetables when they’re involved in the cooking process. They feel a sense of pride and confidence that they made it themselves. Plus, as kids work with the ingredients to make their masterpiece, they will feel more comfortable and familiar with these foods. Kids are also more likely to eat fruits and veggies when it is presented in a fun and creative way! Try out this Spinach Yogurt Dip to pair with your turkey-shaped veggie try.
3. Tell family stories
Since we have more time with family during Thanksgiving, it’s an excellent opportunity to learn more about your family history and tell funny stories. This is a great way to get closer as a family and learn more about each other. You can even have the kids brainstorm ideas and questions to ask family members ahead of time! Some questions to ask could be “tell me about your hometown?” or “what are you doing when you feel the happiest?” If you’re having trouble coming up with what to talk about, there are lots of ideas online or even games with question prompts all ready for you and your family to explore.
Since we have more time with family during Thanksgiving, it’s an excellent opportunity to learn more about your family history and tell funny stories. This is a great way to get closer as a family and learn more about each other. You can even have the kids brainstorm ideas and questions to ask family members ahead of time! Some questions to ask could be “tell me about your hometown?” or “what are you doing when you feel the happiest?” If you’re having trouble coming up with what to talk about, there are lots of ideas online or even games with question prompts all ready for you and your family to explore.
4. Play with mini pumpkins
There are so many activities you can do with mini pumpkins! You can paint and decorate them or hide them around the house and yard to do a Thanksgiving scavenger hunt. Who says you can only have holiday-themed hunts during Easter? Another fun game to play with mini pumpkins is ring toss. Just set out 3 or more pumpkins and toss toy rings or canning jar rings to catch it on the stem of the pumpkin.
5. Thanksgiving arts and crafts
There are many Thanksgiving-themed crafts to do. Hand turkeys are a classic Thanksgiving activity! It is fun and simple to do, and you can get creative with how you color or decorate it. Other arts and crafts are coloring pages, turkey hats, pumpkin decorating, and leaf art!
There are many Thanksgiving-themed crafts to do. Hand turkeys are a classic Thanksgiving activity! It is fun and simple to do, and you can get creative with how you color or decorate it. Other arts and crafts are coloring pages, turkey hats, pumpkin decorating, and leaf art!
6. Take a walk or hike
November brings great weather and pretty foliage! This makes it the perfect time to go on a family walk or hike either around the neighborhood or to a hiking trail/park. Walking and hiking are perfect ways to take attention off screens and other distractions and solely focus on the beauty of nature and family conversations. Plus, taking a walk is also really beneficial for your health, especially after enjoying a big meal like on Thanksgiving. Movement like walking activates your digestive system so it can break down your food better and absorb up all of those important nutrients.
Walking is not only great exercise, but it is a healthy way for families to bond! If you aren’t sure where to find a hiking or walking trail near you, you can use apps like All Trails, search “parks” on navigation maps, or just simply take a walk right in your neighborhood.
7. Volunteering
In addition to gratitude, Thanksgiving is also a good time to show kindness to others. One of the best ways to do that is by volunteering. There are lots of opportunities to volunteer this time of year! Many community centers, food banks, and housing areas need volunteers to provide Thanksgiving meals to families. Volunteering also makes for good family bonding time and a way to get more involved in your community. Read our Volunteering For Health Blog to learn more about the benefits of volunteering and how to find volunteer opportunities near you.
8. Play family sports
There is often lots of sitting and eating and watching TV during Thanksgiving, so it’s good to take a break and get outside to get your body moving! Playing sports is a fun and competitive way to spend some active time with family. Sports can range from anything from flag football to soccer to a classic game of tag. If you have a smaller group, try sports like balloon volleyball or frisbee. Whichever sport you chose, use that time to get some exercise, fresh air, and have some fun!
Fall is a great time of year to enjoy good weather, seasonal foods, and Halloween festivities. Most of us think of trick or treating and watching movies when looking for Halloween activities to do with the family, but there are so many fun activities to do this October that are sure to get your kids excited!
We've got 7 fun-filled ideas for you to celebrate Halloween with your family!
We've got 7 fun-filled ideas for you to celebrate Halloween with your family!
1. Go to a pumpkin patch
Take a family outing to pick out some cute pumpkins! Pumpkins aren’t just for carving anymore. You can also paint them or add your own decorations! You can decorate pumpkins to look like anything from bats, mummies, and skulls, to your favorite characters. Going to a pumpkin patch can also make for a great photo op and Fall themed photoshoot location. You can come up with creative poses and photos to take, and save the photos to remember happy fall times! Many pumpkin patches also have mazes, hayrides, and more family fun!
Here’s a link of pumpkin patches to visit as a family in the Austin area.
Here’s a link of pumpkin patches to visit as a family in the Austin area.
2. Apple bobbing
Apple bobbing can make for fun competitions! The setup is easy, and the game is simple to play! Just fill up a tub with water, add apples, and take turns trying to catch an apple in your mouth. Have each player hold their hands behind their back, and track how long each player takes to catch an apple in their mouth. Whoever takes the shortest amount of time is the winner! Not only do apples make for a fun game, but they are also a healthy and nutritious snack! Once you’re done playing, you can use the apples to make a snack like Apple Nachos or Spooky Peanut-Butter Apple Monsters.
3. Give out treats, toys, and crafts!
Pick out your favorite fall treats, toys, or make crafts and give them to others! You don’t have to give out only candy on Halloween! Drop off yummy treats, toys, and crafts for your neighbors and friends leading up to the 31st. This is a great way to spread kindness and build connections with others!
4. DIY Halloween costumes
Tired of the same old costumes? Try making your own costumes from common household materials and watch your unique and fun costumes come to life! Some ideas are mummy costumes made out of toilet paper, ghost costumes out of sheets, and DIY pumpkin shirts. DIY costumes can also be a fun activity to do as a family that boosts your creativity and art skills! Plus it’s often a more affordable option than the expensive pre-made costumes you find at the store.
5. Make a Halloween scavenger hunt
You can make a Halloween scavenger hunt around your house or neighborhood! Come up with creative Halloween-themed clues, and get your family and friends involved. You can do a scavenger hunt as simple as going around your neighborhood and finding specific Halloween decorations like spiders and ghosts. Or, come up with your own clues and things to find. No matter what, a scavenger hunt can be a fun and competitive game to play!
6. Make Halloween crafts
Halloween arts and crafts can be a fun activity to do as a family! Some ideas include paper plate witches, mason jar pumpkins, and handprint ghosts. Or, you can be creative and come up with your own! With just a few simple materials, you can enjoy a long afternoon of spooky-themed fun.
7. Make Halloween-themed snacks
Get creative and make Halloween-themed snacks from healthy fruits and veggies! Some ideas are tangerine pumpkins, candy corn fruit cups, and banana ghosts.These simple snacks are full of nutrients like Vitamin C, fiber, and antioxidants to keep your whole body healthy and strong. Check out our Healthy Halloween Treats episode of our Snack Science Video Series and follow along with HealthStart Sharon to make some delicious and nutritious spooky snacks!
El 22 de Marzo de 2020 es el Día Mundial del Agua, un evento a nivel nacional que celebra el agua y lo importante que es para nuestro medio ambiente y para nuestro cuerpo. ¿Sabías que más del 60% del cuerpo humano está compuesto de agua? La cantidad de agua que se debe beber todos los días varía de una persona a otra dependiendo de factores como el tamaño corporal general y el nivel de actividad. Aunque no hay una fórmula única para todo el mundo, la mayoría de las autoridades de salud recomiendan beber 8 vasos de 8 onzas de agua al día, para un total de 64 onzas.
Si usted o su hijo está teniendo dificultades para beber suficiente agua, el Día Mundial del Agua es el día perfecto para aprender sobre lo esencial que es el agua para nuestro cuerpo. Siga leyendo para obtener más información sobre los beneficios para la salud de la hidratación y las formas divertidas de incorporar más agua a nuestras vidas ocupadas.
Si usted o su hijo está teniendo dificultades para beber suficiente agua, el Día Mundial del Agua es el día perfecto para aprender sobre lo esencial que es el agua para nuestro cuerpo. Siga leyendo para obtener más información sobre los beneficios para la salud de la hidratación y las formas divertidas de incorporar más agua a nuestras vidas ocupadas.
¿Por qué es el agua tan esencial para nuestra salud?
La hidratación adecuada es crucial para una mente y un cuerpo saludable, especialmente durante la infancia, cuando el cuerpo está creciendo y desarrollándose. Beber agua nos permite mantener el equilibrio adecuado de los fluidos corporales. Cuando usted no bebe suficiente agua, puede deshidratarse. Esto puede ser peligroso, especialmente para niños pequeños y adultos mayores, ya que puede causar mareos, náuseas e incluso desmayos.
¿Cómo puedo ayudar a mi hijo a beber más agua?
Entre la escuela, el juego y las actividades extraescolares, beber suficiente agua puede ser un desafío, especialmente si a su hijo no le gusta. Aquí hay algunas formas de ayudar a su hijo a beber más agua:
¡Háganos saber en los comentarios si usted y su hijo intentan alguno de estos consejos!
Si desea obtener más información sobre el Día Mundial del Agua, visite su sitio web: https://www.worldwaterday.org/
- Utilice una botella de agua reutilizable. ¡Tener agua a mano aumenta la probabilidad de que su hijo la beba! Haga que su hijo elija una botella de agua que le guste o que decore una con pegatinas para que sea única.
- ¡Come tu agua! ¿Sabías que el 20% de nuestra ingesta diaria de líquidos proviene de los alimentos? Muchas frutas y verduras tienen un alto contenido de agua. Anime a su hijo a comer pepinos, melones, lechugas y fresas, ya que contienen más del 90% de agua.
- Limite los refrescos y los jugos. Los refrescos, los jugos y otras bebidas azucaradas están bien de vez en cuando, pero no deben usarse como reemplazo del agua. La cantidad de azúcar en estas bebidas realmente puede deshidratar su cuerpo más. Pruebe el agua con gas saborizada como un sustituto burbujeante sin azúcar de la soda.
- Prueba el agua infundida. ¡Intente poner bayas, sandía o limón en su agua para que tenga un sabor afrutado! Siéntase libre de ser creativo y usar cualquier fruta que le guste a su hijo. Esta es una excelente alternativa al jugo para los niños a los que no les gusta el sabor del agua. Incluso se puede tomar agua infundida en el camino con una botella de agua con infusor de fruta como el vinculado aquí: https://amzn.to/2TDODAP
- ¡Use una aplicación! Para los niños expertos en tecnología, ¡la aplicación Plant Nanny es una forma divertida de hacer que los niños sigan bebiendo! La aplicación permite a los niños elegir una linda planta animada y cada vez que beben agua, la graban en la aplicación y su planta crecerá. La aplicación incluso le recordará al niño que beba agua una vez que la planta comience a marchitarse. Está disponible en la tienda de iTunes y en Google Play: https://apps.apple.com/us/app/plant-nanny/id590216134
¡Háganos saber en los comentarios si usted y su hijo intentan alguno de estos consejos!
Si desea obtener más información sobre el Día Mundial del Agua, visite su sitio web: https://www.worldwaterday.org/
We know life can get overwhelming sometimes, and there may not always be time to cook at home. However, when eating out, kids tend to eat less nutritious foods. According to a Dell Center of Healthy Living report, 62.7% of 2nd graders eat at a restaurant on any giving school day. Of those, around 78.5% ate fried food, and 56.9% had a sugar-sweetened beverage. It doesn’t have to be this way! There are many ways to make eating out fun, but also healthy! HealthStart is here to give you some simple ways to make eating away from home healthier and how to make eating at home easier!
Tips for Eating Healthier at a Restaurant
Tips for Eating Healthier at a Restaurant
1. Read the menu and make a plan before you go. It can be beneficial to plan ahead before you head to the restaurant. Luckily, most restaurants these days have their menus available on their websites for your convenience. When you have time to read through the menu, rather than being rushed to make a decision at a restaurant, you can make a plan to choose foods that are healthy and nutritious. For example, foods that contain nutrients like proteins, calcium, and antioxidants, such as chicken, veggies, and fruits!
2. Substitute side items like fries for fruits or veggies. Many entrees come with food on the side. Often, the main choice for this side item is fried food like french fries or tater tots. However, they are more than happy to substitute fried side items for fruits or veggies at many restaurants! Making this substitution can help increase the number of nutrients on your plate and better fuel your body!
3. Avoid sugar-sweetened drinks. Too much sugar can put children at risk for obesity, tooth decay, and diabetes. Many kid’s drinks like lemonades or soda are very high in sugar and don’t provide kids with the nutrients they need to take care of their bodies. Instead of choosing a sweetened drink, try opting for good ol’ fashioned water or milk instead!
4. Don’t just stick to the kid’s menu! On many kid’s menus, most of the choices are fried or high in sugar. Sometimes, you may want to choose something on the main menu, or even the appetizers, that are higher in nutritional value, such as chicken, vegetables, or salads. You could also share foods with children or eat family style, so they have more choices than if they had gotten only one entree from the kid’s menu. Branching out from the kid’s menu gives kids more options to choose from and allows them to try new foods!
5. Add veggies to menu items. Adding extra veggies can help add more nutrients and help kids eat more healthy foods, rather than fried or sweetened foods! For example, you can add veggies as toppings on pizzas or sandwiches. If kids won’t go for your typical veggie-filled meal, adding extra veggies is an excellent compromise to increase nutritional value!
Tips to Make Eating at Home Easier
2. Substitute side items like fries for fruits or veggies. Many entrees come with food on the side. Often, the main choice for this side item is fried food like french fries or tater tots. However, they are more than happy to substitute fried side items for fruits or veggies at many restaurants! Making this substitution can help increase the number of nutrients on your plate and better fuel your body!
3. Avoid sugar-sweetened drinks. Too much sugar can put children at risk for obesity, tooth decay, and diabetes. Many kid’s drinks like lemonades or soda are very high in sugar and don’t provide kids with the nutrients they need to take care of their bodies. Instead of choosing a sweetened drink, try opting for good ol’ fashioned water or milk instead!
4. Don’t just stick to the kid’s menu! On many kid’s menus, most of the choices are fried or high in sugar. Sometimes, you may want to choose something on the main menu, or even the appetizers, that are higher in nutritional value, such as chicken, vegetables, or salads. You could also share foods with children or eat family style, so they have more choices than if they had gotten only one entree from the kid’s menu. Branching out from the kid’s menu gives kids more options to choose from and allows them to try new foods!
5. Add veggies to menu items. Adding extra veggies can help add more nutrients and help kids eat more healthy foods, rather than fried or sweetened foods! For example, you can add veggies as toppings on pizzas or sandwiches. If kids won’t go for your typical veggie-filled meal, adding extra veggies is an excellent compromise to increase nutritional value!
Tips to Make Eating at Home Easier
1. Meal prep. Prepping lunches and dinners earlier in the week can help you eat out less and save you time when you’re busier later on in the week. Also, it is a good idea to cut up fruits and veggies ahead of time to have healthy snack options throughout the week! This Burrito Bowl is a great recipe to prep early in the week, so you can enjoy a healthy meal later on when you’re busier!
2. Make it fun. Try exploring new foods or cooking foods that you really enjoy! This can make you more motivated and excited to eat at home. Not feeling inspired? Use things like cookbooks or food blogs to find new and interesting recipes to try.
3. Follow simple recipes. Cooking can be a daunting task. Not everything you cook has to be extravagant with tons of ingredients. Following simple and quick recipes can make the cooking experience less stressful and challenging. Plus, simple recipes are great for getting your child involved with the cooking process! Check out HealthStart's Recipe page with lots of ideas for simple and delicious meals the whole family will enjoy.
4. Stock your fridge. It’s much easier to eat at home if you have a variety of food ready to eat or cook in your fridge and pantry. Shopping frequently can make eating at home easier because it keeps the fridge almost always stocked with fresh produce and healthy foods to cook. However, not everyone has the time to go to the grocery store that often. If that’s the case, it can be helpful to plan your meals for the week and make a grocery list so you can get everything you need to enjoy meals at home without going to the store every day. Also, try stocking your fridge with quick additions for meals, like dressings and sauces, raw and pickled veggies, or spices and herbs. Having these on hand makes it easy to liven up a meal in a pinch!
5. Be realistic. Eating at home and making extravagant meals isn’t always realistic. And that’s ok! With some of the tips in this blog post, eating away from home can still be nutritious, and cooking meals at home doesn’t have to be complicated or take a lot of time!
2. Make it fun. Try exploring new foods or cooking foods that you really enjoy! This can make you more motivated and excited to eat at home. Not feeling inspired? Use things like cookbooks or food blogs to find new and interesting recipes to try.
3. Follow simple recipes. Cooking can be a daunting task. Not everything you cook has to be extravagant with tons of ingredients. Following simple and quick recipes can make the cooking experience less stressful and challenging. Plus, simple recipes are great for getting your child involved with the cooking process! Check out HealthStart's Recipe page with lots of ideas for simple and delicious meals the whole family will enjoy.
4. Stock your fridge. It’s much easier to eat at home if you have a variety of food ready to eat or cook in your fridge and pantry. Shopping frequently can make eating at home easier because it keeps the fridge almost always stocked with fresh produce and healthy foods to cook. However, not everyone has the time to go to the grocery store that often. If that’s the case, it can be helpful to plan your meals for the week and make a grocery list so you can get everything you need to enjoy meals at home without going to the store every day. Also, try stocking your fridge with quick additions for meals, like dressings and sauces, raw and pickled veggies, or spices and herbs. Having these on hand makes it easy to liven up a meal in a pinch!
5. Be realistic. Eating at home and making extravagant meals isn’t always realistic. And that’s ok! With some of the tips in this blog post, eating away from home can still be nutritious, and cooking meals at home doesn’t have to be complicated or take a lot of time!
We would love to see how you eat healthier when at home and in restaurants! Leave us a comment down below and let us know. Also, don’t forget to follow along on social media for healthy and simple recipes that you can make at home!
References
go.uth.edu/TexasChildHealth
Cuando comemos alimentos o bebemos agua, obtenemos diferentes tipos de nutrientes que benefician nuestros cuerpos. ¡Los nutrientes juegan un papel muy importante en mantener nuestros cuerpos sanos y fuertes! En este curso breve de Nutrientes 101, daremos un curso rápido sobre qué son los nutrientes, los diferentes tipos de macro y micro nutrientes, y por qué estos son esenciales para nuestra salud.
¿Qué es un nutriente?
Según la Organización Mundial de la Salud, un nutriente es una sustancia requerida por el cuerpo para la supervivencia, el crecimiento, y la reproducción. En otras palabras, los nutrientes son los que nos dan energía y permiten que nuestro cuerpo realice sus funciones esenciales. Todos los organismos en la Tierra necesitan nutrientes; ¡son necesarios para la vida! Pero los humanos necesitan nutrientes específicos, que obtenemos de los alimentos y el agua.
¿Por qué necesitamos nutrientes?
Nuestros cuerpos trabajan duro cada segundo del día, realizando muchas funciones simultáneamente. Estos procesos son llevados a cabo por compuestos químicos, muchos de los cuales se crean en nuestro cuerpo a través de reacciones químicas. Sin embargo, nuestros cuerpos no pueden crear todos los compuestos que necesita, por lo que se debe consumir alimentos con nutrientes esenciales. Los nutrientes esenciales son nutrientes que nuestro cuerpo no puede producir por sí mismo.
¿Cuáles son los diferentes tipos de nutrientes?
Hay dos tipos de nutrientes esenciales: macronutrientes y micronutrientes. Los macronutrientes incluyen proteínas, carbohidratos, grasas y agua. Los micronutrientes incluyen vitaminas y minerales.
Macronutrientes
Los macronutrientes se consumen en cantidades grandes y son vitales para el cuerpo. Hay 4 macronutrientes importantes: proteínas, carbohidratos, grasas y agua. Son muy fáciles de conseguir, ya que la mayoría de los alimentos contienen estos 4 macronutrientes.
1. Proteinas
Las proteínas son cruciales porque gran parte de nuestro cuerpo está hecho de ella; nuestros órganos, piel, tejidos, huesos e incluso nuestro cabello están compuestos principalmente de proteínas. Las proteínas también realizan muchas actividades esenciales. Constituyen las enzimas que digieren nuestros alimentos, algunas de las hormonas que regulan las funciones corporales, y ayudan a transportar sustancias entre nuestras células. La proteína es esencial para todos los sistemas del cuerpo, pero es especialmente crucial para el cerebro porque le permite comunicarse con el cuerpo a través del sistema nervioso. También es muy importante para desarrollar y mantener nuestros músculos. La carne, los lácteos, los huevos, el pescado y las legumbres son excelentes fuentes de proteínas.
2. Carbohidratos
¡Los carbohidratos son la primera opción de nuestro cuerpo para usar como combustible! Nuestros cuerpos los descomponen y los usan como energía. Los carbohidratos pueden ser "simples" o "complejos". Los carbohidratos "simples", como las harinas refinadas y el azúcar, son fáciles de descomponer por el cuerpo y usarlos como energía. Dan una explosión rápida de energía, pero no lo mantienen con energía por mucho tiempo. Los carbohidratos "complejos" tardan más en descomponerse porque contienen fibra, lo que nos da energía durante un período de tiempo más largo. Los cereales integrales como la quinua y el arroz integral, las legumbres y las verduras son una gran fuente de carbohidratos complejos. El cuerpo no descompone la fibra, pero es necesaria para el sistema digestivo porque absorbe agua y ayuda a mover los alimentos a través del tracto digestivo. Esto hace que sea más fácil para el cuerpo absorba los nutrientes y elimine los productos de desecho (si sabe a lo que nos referimos).
3. Grasas
Las grasas son esenciales para el cuerpo. Al igual que las proteínas, son un componente importante y constituyen algunas de nuestras hormonas. Las grasas también mejoran la función cerebral, porque las neuronas de nuestro cerebro y sistema nervioso están formadas por grasas (y proteínas). Hay tres tipos principales de grasas: grasas saturadas, insaturadas y trans. Las grasas insaturadas son cruciales para la salud e incluyen ácidos grasos omega-3, que se pueden encontrar en el salmón, las nueces y las semillas de lino. Las grasas saturadas se encuentran típicamente en productos animales. Las grasas trans se encuentran típicamente en alimentos empacados, como papas fritas y galletas, y deben limitarse.
4. Agua
¡El agua también es un macronutriente! No proporciona ninguna energía como lo hacen los otros tres macronutrientes, pero es igualmente importante. Es especialmente importante para el sistema circulatorio, ¡porque la sangre está compuesta principalmente de agua! La deshidratación puede ser muy peligrosa para el cuerpo, por eso es crucial de mantenerse hidratado. Visite nuestra publicación de blog sobre el Día Mundial del Agua para obtener más información y consejos sobre cómo beber más agua.
Micronutrientes
¡Los micronutrientes son microscópicos! No se pueden ver y se comen en cantidades mucho más pequeñas que los macronutrientes. Sin embargo, son muy importantes y las deficiencias de ciertos micronutrientes pueden provocar muchos problemas de salud. Los alimentos integrales como la carne, las frutas, las verduras, los cereales integrales, las legumbres, las nueces, las semillas, los huevos y los lácteos suelen ser las mejores fuentes de micronutrientes, por lo que es importante alimentarse con estos alimentos. Hay dos tipos principales de micronutrientes: vitaminas y minerales.
1. Vitaminas
Hay 13 vitaminas esenciales, cada una con sus propias funciones únicas, que el cuerpo necesita para mantenerse saludable. Muchas vitaminas son antioxidantes, lo que significa que ayudan a prevenir la inflamación y las enfermedades. En HealthStart, hablamos de varias vitaminas que son muy importantes, ¡como la vitamina K! La vitamina K juega un papel importante en la construcción de huesos fuertes. También hablamos mucho sobre la vitamina C, que es crucial para el sistema circulatorio e inmunológico. Puede obtener más información sobre cómo la vitamina C ayuda a su cuerpo a combatir las enfermedades AQUÍ.
2. Minerales
Los minerales también ayudan a mantener el cuerpo y son importantes para la estructura de los huesos, el sistema nervioso, la digestión e incluso el corazón. Los minerales se pueden dividir en dos subcategorías: macrominerales y oligoelementos. Se necesitan macrominerales en grandes cantidades. Por ejemplo, el cuerpo necesita mucho calcio para regular la salud y también requiere mucho sodio y potasio para ayudar a que el corazón bombee, los músculos se muevan y el sistema nervioso funcione. Los oligoelementos se necesitan en cantidades más pequeñas, pero siguen siendo extremadamente cruciales. Por ejemplo, ¡el cuerpo no podría transportar oxígeno a todas las células sin hierro!
Si desea obtener más información sobre macronutrientes y micronutrientes, asegúrese de consultar nuestra serie de videos de Mordidas de Ciencia. En nuestros videos, les enseñamos a los niños y sus familias cómo los nutrientes apoyan sus sistemas corporales, y hacemos deliciosos bocadillos saludables que incorporan estos nutrientes.
- Si desea obtener más información sobre cómo las proteínas y las grasas alimentan su cerebro, consulte el Episodio 8: Lo que Necesitan Nuestros Cerebros.
- Si desea obtener más información sobre cómo los micronutrientes como el calcio y la vitamina K alimentan nuestros huesos, consulte el Episodio 13: Fortalecimiento de los Huesos.
- Si desea obtener más información sobre cómo ciertos nutrientes alimentan sus músculos, consulte el Episodio 18: Los Componentes Básicos de los Músculos.
- ¡También asegúrese de ver nuestros Episodios de Bocadillos Saludables para aprender cómo preparar meriendas rápidas y deliciosas que incorporan nutrientes para los sistemas de su cuerpo!
