Home/urban gardening has sprung up as a pretty popular trend in recent years. Heartier plant breeds, easier DIY solutions and increased support from organizations as large as the USDA all feed into a trend that promotes healthy eating, decreased food waste and community. My area (Charleston, SC) even boasts resources like Rita's Roots, which provides garden education, design, install and maintenance.
When involved in gardening, Kids:
If you've ever thought about starting an at-home garden, know that there are many options - from services as complete as Rita's Roots to these fabric pots I found on Amazon (they're amazing by the way).
Some beginner ideas:
If you're near Charleston, visit Rita this Spring!
My toddler had one juice box and never looked back. I bet this is the case for most of your kiddos. It's almost as if sugary drinks tattoo the tongue, leaving a permanent impression. In some respects, it makes sense. Our bodies get energy from sugar, which means we need it and ultimately might crave it.
However, certain sugars are better than others. For instance, fruits are healthier than candy because they provide fiber, vitamins and other nutrients. Alternatively, things like sugary drinks (e.g., many juices and sodas) are usually comprised of "empty calories" - meaning they provide calories, but little nutritional value.
One of the less obvious downfalls of sweetened beverage consumption is that those who drink them do not feel as full as if they had eaten the same calories from solid food. In the end, this results in more calories consumed and increases obesity risks. One study indicates that for every sugary beverage consumed by a child, their risk of obesity increases 60%. Similarly, sugary beverage consumption increases the risk of type 2 diabetes and other chronic diseases.
Overall, we have learned that people who consume sugary drinks are inclined to have relatively lower quality diets.
Besides the negatives of sugary drinks, there are many positives to drinking water; they include:
One last thing...if you believe your child is dehydrated or ill (e.g., he or she has signs or symptoms of sickness such as diarrhea) consult your physician before re-hydrating with anything other than water. Products such as kool-aid, boxed juice and broths may have the wrong make up of sugar and/or salts that could ultimately make your child sicker.
Meatless Monday is a global campaign with the goal of reducing meat consumption by 15% to decrease stress on our bodies and the planet.
I like Meatless Mondays for a variety of reasons. For one, I am reminded to include beans and other legumes into my weekly menu. I especially like leveraging organic canned beans on Mondays because it's a stress-free way of easing back into the work week. If you are not regularly including legumes in your meal planning, you are missing out!
Plant-based sources of protein, like beans, have my family eating more fiber, protein, folate, zinc, iron and magnesium. In addition, when we're consuming plant-based sources of protein we are NOT consuming proteins high in trans and/or saturated fats (e.g., steaks).
One other huge benefit of Meatless Monday is that my family learns to "deal" with not having their favorite meals every night. We all try new things together. This doesn't mean that we all like the new things we try. In fact, my husband is on the same learning trajectory as my toddler in terms of green vegetables. They are learning to broaden their tastes together...how sweet.
Here are a few of my favorite Meatless Monday recipes:
1. Meatless Monday. "Why Meatless?" Retrieved from http://www.meatlessmonday.com/about-us/why-meatless
2. Meatless Monday. "About Us". Retrievefd from http://www.meatlessmonday.com/about-us/
I recently ran across a genius tip sheet about how verbiage can really affect (both positively and negatively) children's eating behaviors. What and how you communicate about food can make all the difference in achieving healthy eating goals you have set for your family.
Some must do things include:
Adapted from “What You Say Really Matters?” in Feeding Young Children in Group Settings, Dr. Janice Fletcher and Dr. Laurel Branen, University of Idaho. Retrieved from http://www.choosemyplate.gov/sites/default/files/audiences/PhrasesThatHelpAndHinder.pdf.
Registered Dietitian, Austinite, Mom with a 2-yr old, Dog lover