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Your Guide to Seasonal Eating

3/16/2021

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

Benefits of Seasonal Eating

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

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

Where to Find Seasonal Produce?

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

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

March Seasonal Produce

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

Vegetables

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

Fruits

Avocado
Grapefruits
Lemon
Lime
Oranges
Pears
Persimmons
Strawberries

Recipes Using Spring Produce

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

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

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

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

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

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Gardening 101

3/3/2021

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

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

Benefits of Gardening

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

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

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

The Gardening Basics

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

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

The Best Gardening Seeds for Springtime

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

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

Tips for Eating All of Your Garden

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

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

How Gardening Can Save you Money this Spring

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

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

References

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

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Celebrating Black History Month

2/22/2021

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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:

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:

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.

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!

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

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8 Healthy Valentine's Day Treats

2/10/2021

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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:

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!

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6 Ways to Take Care of Your Heart

2/3/2021

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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:

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!

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!

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!

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!

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.

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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

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How to Limit (or Repurpose) Your Child’s Screen Time

1/18/2021

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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.

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

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8 Ways to Celebrate the Holidays at Home

12/21/2020

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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:

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!

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6 Healthy Holiday Treats

12/19/2020

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It’s the best time of year for spending time with family, and what better way than making holiday-inspired tasty treats together! Some of my favorite holiday memories are when the whole family spent quality time cooking up festive eats and treats for everyone to enjoy. This is a great time for your little ones to join in on the fun and learn a little bit about foods that nourish and take care of their body.

Don’t worry, there’s still room for hot cocoa and marshmallows, but it’s always good to add in a few tasty treats that are packed with the nutrients your child needs to stay healthy and strong, and they will love eating them too!

Here is a collection of 6 Healthy Holiday Treats to make this season:

1. Healthy Gingerbread Cookies

Gingerbread cookies are a very popular cookie for many families during the holiday season. They have those delicious, warming spices and they are just so darn cute! While you can find store-bought gingerbread cookies almost anywhere, why not make them at home? Not only can you infuse your home-made cookies with more good-for-you ingredients, but your kiddos will have a blast baking with you. Try this recipe by A Couple Cooks for Soft Gingerbread Cookies made with unique ingredients like almost butter, whole wheat flour, and applesauce for a more nutritious alternative.

2. Reindeer Celery Snack

Get the whole family together to make some of Santa’s most helpful and fuzzy friends, his reindeer! This recipe by Keeping the Peas for Reindeer Celery Snacks is a twist on the classic and super popular with little ones. What’s not to love? Creamy peanut butter, salty pretzels, and sweet raspberries all placed on a nutrient-packed piece of celery. Look how cute they turn out! Santa would be proud to have these reindeer fly his sleigh. Sing along to Rudolph the Red-Nose Reindeer and make a whole fleet of these delicious and nutritious treats.

3. Quick Baked Pears

Pears are a great fruit to have during the fall and wintertime as they’re in peak during these seasons. These Quick Baked Pears found on Health.com is another easy holiday treat that your child will love, and you’ll love too, as it only takes 5 minutes to prep and 6 minutes to bake. You can top this fruity dessert with toasted nuts, oats, or cranberries for an antioxidant-rich dessert that your child will love. Not a fan of pears? No problem. Try this recipe with your favorite apples instead!

4. Peanut Butter Snowman Sandwiches

These little Peanut Butter Snowman Sandwiches are simple to make and bring so much joy to whomever’s eating them. Simply cut out the sandwich into two circles, with one smaller than the other for the head. Then you use pretzel sticks as the arms and the crust as the hat and scarf. To finish it off you can add a carrot for the nose and dark chocolate for the buttons and eyes. What could be more fun than a cute little snowman sandwich for lunch? Add extra nutrients with a side of apples or other colorful fruits and veggies and your child has a well-balanced meal with all the fun!

5. Peanut Butter Cookie Dough Balls

Who loves peanut butter and chocolate? If you said yes, then try this recipe by Pinch of Yum for Peanut Butter Cookie Dough Balls for the perfect little sweet bite. Inside this peanut butter ball is a healthy cookie dough-like mix with only three ingredients: peanuts, peanut butter, and dates. These naturally sweetened balls of goodness are packed with healthy fats, protein, and antioxidants. They are practically protein balls that taste like a dessert! Plus, your kids will have a ton of fun getting their hands a little dirty rolling the dough into balls and dipping them in chocolate.

6. Strawberry Banana Candy Cane

If you’re looking for a really quick and easy holiday treat then there’s nothing better than making a Strawberry and Banana Candy Cane. This brings all the holiday candy cane feels but packed with healthy nutrients to help your child grow healthy and strong. Simply slice bananas and strawberries, then place them on a plate alternating between a slice of strawberry and banana to form a candy cane shape. That’s it! Your little ones will be thrilled to see their final creation, and eat it too.

If you try any of these recipes, make sure to share this blog with friends and family so they can try out these tasty treats too.

Make sure to click here to join our HealthStart family on Facebook for more tips, tricks, and holiday fun.

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12 Ways to Give Back During the Holidays

11/23/2020

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Many think of the holidays as a time to give back, but no matter what time of year it is, taking the time to show someone kindness is a great thing to do. Giving back is a win-win situation. It’s now only good for others, but it is also good for you and your health. The University of the South conducted a study in 2016, which suggests that performing "random acts of kindness" for others or the world can boost your mood. In fact, the study found that helping others can boost your mood more than if you had done something to help yourself.

Performing acts of kindness promote your psychological health because it encourages your body to release dopamine, which is the brain's feel-good neurotransmitter. Showing kindness and helping others can help you reduce stress, combat depression, keep you mentally stimulated, and provide a sense of purpose.

Right now, many families are experiencing some of the hardest times of their lives due to the pandemic, so to help bring joy to their lives, let's give back in whatever way we can. Whether you choose to do something small or something big, the gesture's impact will be immeasurable.

Here are our Top 12 Ways You Can Give Back During the Holidays:

1. Volunteer.
The benefits of volunteering are enormous to you, your family, and your community. While it’s true that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment or take a huge amount of time out of your busy day. Even volunteering 1 hr of your day can make a significant impact on those who need it. With the holidays quickly approaching, the need for volunteers in the community is never-ending. If you are looking for volunteer opportunities in your area, check out Volunteer Match, or get in touch with us and see how you can help HealthStart achieve our goals.
2. Help a neighbor.
One way to give back is by helping your fellow neighbor. They may need help getting groceries, mowing their lawns, or even getting to their doctor’s appointments. If you’re unsure where to start, you can make a posting in your local Facebook groups and offer your support, such as offering to pick up groceries or walk their dog. And even better, you can get your little ones to help too! This will teach your child the importance of helping others and how it can uplift someone’s spirit.

3. Give to Your Local Charity.
Another way to give back is by donating to a local charity of your choosing. In fact, there is a day dedicated to giving back called Giving Tuesday. This year, this global day of giving is on Tuesday, December 1st. Giving Tuesday was created in 2012 as a simple idea: a day that encourages people to do good. If you’d like to donate to HealthStart this Giving Tuesday, you can make a donation here. But you don’t have to wait until GivingTuesday to give back to organizations that matter to you. You can donate anytime as donations are always needed to support your community.
4. Participate in Holiday Food Drives.
There is always a need to feed families who can't afford a holiday dinner. Food drives are an excellent opportunity to get the whole family involved! With COVID-19 precautions, make sure to check what your local food bank's guidelines are for Food Drives this year before donating food. Don’t forget to wash your hands and sanitize before putting together your donation box. You can also bring the family along and have them volunteer to help serve out food and/or hand out donations to families in need.
5. Give blood.
Another great way to give back is to donate blood. It is an excellent way to help someone in need and can even save someone’s life. Just remember there are some restrictions on who can participate. Visit the Red Cross website to learn about local guidelines and to find a blood drive near you.

6. Thank Your Mother (Earth).
While giving back to human beings is excellent, giving back to our planet is also important. One thing we teach at HealthStart is how to take care of the earth by not littering. Try taking the whole family to your local park and pick up nearby trash. Another way to give back to Mother Earth is by reducing single-use items that take years and years to degrade. This holiday you can do this by reusing gift bags, making digital holiday cards, or recycling any used paper, plastic, or glass.
7. Compliment Someone.
There’s nothing that puts a smile on someone’s face, like receiving a compliment. Taking the time to give a friend or stranger a little compliment can change their day for the better! Even something as small as telling someone you like their outfit can put a big smile on their face.
8. Run for Charity.
Many charity runs are still happening worldwide. The pandemic has forced most marathons to go virtual, so running for a charity has never been easier! HealthStart is participating in a charity run this upcoming year with the Austin Marathon. Anybody can join #TeamHealthStart and run for our organization from anywhere around the world! You can also support #TeamHealthStart by donating online or joining our team to help raise money to give every kid the healthy future they deserve.

9. Donate Unused Items.
Most of us have been stuck at home quarantined, which has allowed us to see what items tend to go unused. Those items could be clothes, household goods, or maybe some holiday decorations you don’t use anymore. If you have things like these, then think about donating them to those in need. Don’t forget to have your little ones go through their toys and clothes and donate anything they’ve outgrown or don’t play with anymore. A great place to start is at your local homeless shelter, Goodwill, or donation boxes.
10. Do a Few Chores.
One way to get your child involved in giving back is by having them help do a few chores around the house. They can help you cook dinner, put away toys, feed the dog, or make the bed. And you’ll be surprised how happy they will be to help! Helping with chores is a great way to help them learn why giving back is a good thing to do and understand the importance of helping others.
11. Support Local Businesses.
COVID-19 has impacted small businesses more than imaginable. When you are thinking about shopping for your loved ones during this holiday season, try shopping locally. Shopping local will not only help small businesses continue to thrive, but it will also make a memorable, one of a kind gift for your loved one. Another way to support local businesses is by sharing their work on your social media or buying gift cards.
12. Let Your Loved Ones Know You Care.
Sometimes, all someone needs is to know they are loved and cared for. Give a friend a call just to let them know you were thinking about them. Send someone a card via snail mail or a short video letting them know how special they are to you. You could also send them a surprise gift of something you know they would love or something they need. No matter how you do it, they’ll forever appreciate your kindness.

Giving in even simple ways can help others who are in need and improve your health and happiness. We hope your holidays are filled with joy, and we would love to see you spread that joy by giving back this holiday season!

If you want to hang out with HealthStart and thousands of other parents, make sure to click here to join our HealthStart family on Facebook.

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10 Tips to Fall Back Into Health

11/4/2020

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Fall has arrived, leaving Daylight Savings behind us. This means fewer hours of daylight and colder weather. Adapting to shorter and darker days can be hard on your family's health.

Ever wonder why the fall and winter are known as cold and flu season? Researchers have discovered that cooler temperatures result in a "sluggish immune response," leaving people more prone to infection. Viruses tend to live longer in colder and drier climates, making it easier to pass from one person to another. The dry, cold air makes you more susceptible to germs because the cold air dries up your nose. Without the helpful mucus that lives in your nose, germs have an easier path into your body.

Your mental health can also be affected by colder weather. Dark days with less sunlight may lead to a gloomy mood and even depression. Have you heard of Seasonal Affective Disorder (SAD)? Millions of Americans suffer from SAD each year, or the "winter blues," resulting in low energy, extreme sadness, and just an overall funk.

We've put together 10 ways to 'Fall Back into Health' to keep you and your family's mental and physical health in check.

1. Start increasing the amount of Vitamin D you consume. Most of the Vitamin D we get comes from the Sun, and with the colder weather arriving, we tend to go outside much less. To make up for less time in the Sun, try eating foods high in Vitamin D, such as fish, milk, and yogurt. A great recipe to try is our Tuna & White Bean Wraps, packed with Vitamin D and many other healthy nutrients that your child is sure to love!

2. Eat immune-boosting foods. Boost your immune system by drinking plenty of water, getting enough sleep, and eating nutritious foods. One nutrient that sure to help keep our immune system healthy is Vitamin C. Vitamin C helps build white blood cells. White blood cells fight off infections and destroy free radicals in the body. Beta-carotene, Vitamin D, and Zinc also increase immune function. You can check out our blog post with 6 Quick & Easy Snacks to Boost Your Immune System for recipes that your child will have a ton of fun making.

3. Prioritize sleep. When we don't get enough sleep, it can compromise our immune system and harm our overall health. Therefore, ensuring you and your little ones get adequate sleep is essential. In general, toddlers need around 12-16 hours of sleep, children age three to six require 10-12 hours of sleep, pre-teens age seven to twelve need 10-11 hours, and teenagers and above about 7 to 9 hours of sleep. You can read more about the benefits of sleep in our Back to School with Better Sleep blog.

4. Buy food that is in season. Did you know that when you buy in season, it tastes better and is even more nutritious? It's true! Seasonal fruit and veggies vary slightly depending on where you live. Still, the fall brings apples, beets, broccoli, cabbage, kale, pumpkin, winter squash, root veggies like sweet potatoes, pears, and other produce bursting with immune-boosting nutrients. Buying foods in season gives you a chance to introduce your child to new ones. Take your child to the Farmers Market to see what foods are in season and learn more about where it comes from. Find out which foods are in season in your area using this Seasonal Food Guide.

5. Bundle up. As the colder weather arrives, layer up with jackets, scarves, and warmer attire to protect your body from dropping temperatures so you don't get sick. With flu season upon us and COVID-19 still present, it's best to be prepared and take care of each other, and you can do so by following our 4 Tips to Help Beat the Flu.

6. Practice good hygiene. It is always essential to practice good hygiene, but even more so during the colder months. Ensure your little ones are washing their hands and keeping germs to themselves. Be sure to check out our Snack Science Germs Playlist to help your child understand the importance of good hygiene.

7. Stay hydrated. People tend to drink less water as it gets colder since they don't feel the need. People experience 40% less thirst in winter than in warmer months, even though the body's need for water remains the same all year.* Although you may not be as thirsty, make sure you and your child get enough water throughout the day. Your immune system will thank you. If you are having trouble getting your child to drink more water, read 5 Ways to Help Your Child Drink More Water.

8. Stay active. In colder weather, we tend to want to stay indoors, bundled up on the couch for hours, plus the current pandemic guidelines encourage families to stay at home for their safety. Just because you're stuck inside doesn't mean you can't be active! It's no surprise that staying active is vital for your child's health and mood. One way to be active indoors is to play our Dance Attack Game. This game also teaches your child how their heart keeps them moving and grooving. Staying active yourself encourages your child to join in on the fun. You may want to try an at-home workout work together.

9. Find time for joy. One of the reasons shorter days and less light may cause moodiness or even depression is that reduced sunlight causes your Serotonin levels to drop. Serotonin is the brain chemical responsible for mood. It also throws off our body's internal clock and may affect our sleep leaving you feeling stressed, depressed, or low energy. When this happens, it's harder to take care of yourself and others. A great way to combat these feelings is to find time to do something that brings you joy. This is true for you and your little one. Maybe that's playing a favorite game or having some craft time. For more ways to help your child when they are feeling blue, check out 6 Ways To Help Kids Deal With Stress Now.

10. Stay in touch with loved ones. The current pandemic is forcing us to spend time away from our loved ones, which can be incredibly hard during the holidays. Being away from family can be isolating and make your little ones feel lonely. So make time for your children to talk to their loved ones and close friends often. Set up a time to Zoom (or other conference call platforms) with the whole family. You can even use remote calling platforms to play games like Charades or host a talent show. Another way for your child to feel connected is to have your child write a letter or draw a picture to give to a loved one.

If you want to hang out with HealthStart and thousands of other parents, make sure to click here to join our HealthStart family on Facebook.

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Your Guide to Seasonal Eating

Benefits of Seasonal Eating

Where to Find Seasonal Produce?

March Seasonal Produce

Recipes Using Spring Produce

Gardening 101

Benefits of Gardening

The Gardening Basics

The Best Gardening Seeds for Springtime

Tips for Eating All of Your Garden

How Gardening Can Save you Money this Spring

Celebrating Black History Month

8 Healthy Valentine's Day Treats

6 Ways to Take Care of Your Heart

How to Limit (or Repurpose) Your Child’s Screen Time

8 Ways to Celebrate the Holidays at Home

6 Healthy Holiday Treats

12 Ways to Give Back During the Holidays

10 Tips to Fall Back Into Health

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Blog

Benefits of Seasonal Eating

Where to Find Seasonal Produce?

March Seasonal Produce

Recipes Using Spring Produce

​Benefits of Gardening​

The Gardening Basics

The Best Gardening Seeds for Springtime​

Tips for Eating All of Your Garden​

How Gardening Can Save you Money this Spring​

who we are

programs

get involved

news & resources

other

Benefits of Gardening

The Best Gardening Seeds for Springtime

Tips for Eating All of Your Garden

How Gardening Can Save you Money this Spring